Umpire's Handbook - International Hockey Federation

INTERNATIONAL UMPIRES HANDBOOK 2005 7. 10x Jump and 10 m sprint:Perform 5 reps of a standing jump followed by a forward 10 m sprint. Walk back andrepeat 10 times for a session. Alternate between a standing tuck jump and a jumplunge.Dynamic Warm-upUse this warm-up before all training sessions and umpiring appointments. Hold eachstretch for 25 to 30 seconds in a position that causes slight discomfort. Extend the warmupif necessary by repeating the last 3 Exercises (Numbers 7-9) and the correspondingstretches.No Dynamic Exercise Static Stretches1 Jog for 200 m or cycle or row for 10-15 minutes HamstringsQuadricepsGroin2 Walking lunges for 25 m CalvesHip flexor3 Walking high knees for 25 m GluteusAchilles4 Walking Cariocca (sideways running) for 15 m each way Hamstrings5 Variation run - butt kicks for 25 m Groin6 Variation run - Sideways bounding for 25 m GroinLower BackQuadricepsCalves7 Strides at 60% of maximum effort for 40 m Hip flexorGluteus8 Strides at 75% of maximum effort for 40 m AchillesHamstring9 Strides at 85-95% of maximum effort for 40 m QuadricepsGluteus