Umpire Preseason Conditioning.Stretching and Warmup Exercises
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Very little information is available to help baseball and softball officials get ready for the upcoming season. This brief provides information on cardio-respiratory workouts and stretching and warm up exercises before officiating a game. These exercises are important in the early spring and late fall when the weather is cold. If the umpire is not ready, physical injury may occur while covering a play. This protocol can help prevent pain and suffering from not being in condition and prepared for the contest.
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Umpire Preseason Conditioning.Stretching and Warmup Exercises
- 1. Preseason and Pre-game Stretching and Warmup Exercises Presented by: Bernard L. Fontaine, Jr., CIH, CSP, AIHA Fellow Member of the New Jersey State Federation of Baseball Umpires (NJSFU) and the New Jersey State Interscholastic Athletic Association (NJSIAA)
- 2. Exercise Duration Intensity Notes Long Distance Run 45 – 60 mins Moderate This is exercise should be performed at the early stages of the program. It will develop general fitness. Treadmill 45 – 60 mins Moderate Aim for consistent speed around level 8 – 10. Bike 60 mins Moderate Excellent if you have troubled knees. This takes the weight bearing off the joint. Swim 30 – 45 mins Moderate Great for improving cardiovascular fitness and easier for your joints. Rowing 30 – 45 mins Moderate Rowing at Gym allows for all body workout. Maintain solid pace around level 5 - 8 Pre-Season Cardio Exercise
- 3. Exercise Duration Intensity Notes Gym Classes 45 – 60 mins Moderate BodyPump/BodyStep are good for beginners. You can monitor the intensity and most sessions last an hour. Cross Training <60 mins Moderate Socially compete in summer sports, i.e: Touch Football, Squash etc. Fartlek Training 30 – 45 mins Low - Moderate Select any of the first 5 exercises and interlace bursts of intensity with rest periods. Best ratio is 1:3 eg. 1 minute moderate/high intensity 3 minutes low recovery pace. Repeat until time has elapsed. Beep Test >30 mins Low-Moderate- High Perform the 20 meter beep test as a starting point to track your fitness level. Repeat this test during phase 2 & 3 of the training program. Pre-Season Cardio Exercise
- 4. General Strength and Conditioning Training AT GYM AT HOME/PARK 1. Lunges x 12 each leg 1. Lunges x 12 each leg 2. Lat Pulldown x 20 2. Push Ups x 15 3. Squats x 15 3. Squats x 20 4. Bench Press or Bench Dips x 15 4. Chair/Bench Dips x 15 5. Calf Raises x 15 each leg 5. Step Ups w/ calf raise x 12 each leg 6. Front Brace x 30 secs 7. Front Brace x 30 secs
- 7. Pre-game Stretching Exercises Forward Back Side to Side
- 8. Pre-game Stretching Exercises Keep Elbow To the Ground Hand Behind Back Lie on Floor Leg Crossover
- 9. Pre-game Stretching Exercises Overhead Stretch Outstretched Arms/Wrists Heel Stretch on Platform
- 10. Pre-game Stretching Exercises Soleus Hip Flexor Stretch Hamstring Stretch Hip and Flexor Muscle Stretch
- 11. Pre-game Stretching Exercises Back Exercise Hamstring Pull Spine Stretch Lower Back Toe Touches Sitting Down
- 12. Pre-game Stretching Exercises Chest and Bicep Stretch Pinformis Stretch Lower Spine Roll Stretch
- 13. Pre-game Stretching Exercises Hamstring Stretch on Chair Alternative Hamstring Stretch Lower Spine Roll Stretch
- 14. Pre-game Warmup Exercises Gentle jog slowly in the outfield perimeter or up and down foul territory for 2-5 minutes…longer if needed. Stretch each muscle stretch for 15-30 seconds. Don't bounce up and down, rock back and forth, and don't stretch the muscle to pain. Top down - start with the neck and work down and you won't miss any joints or muscles. Shoulders - start with arms straight out, parallel to the ground, and make increasingly larger circles with each rotation. Reverse the motion backwards. Lower back - stand with feet at shoulder's width, reach up over your head and stretch each arm separately.
- 15. Pre-game Warmup Exercises Hamstrings - place right foot on a bench or against a fence/wall and keep leg straight. Bend forward slowly at the hips (not the back) until you feel the stretch (not pain) up the back of leg, and hold for 15-30 seconds. Repeat with the other leg. Quadriceps - stand on left leg, bend right knee behind you and grab your right foot with your right hand. Pull your right foot up so heel approaches or hits your buttocks and hold until you feel stretch down the front of thigh. After 15-30 seconds, switch to the other side. Calf muscles - bend left leg at the knee and place right leg straight and directly behind you. Keep both heels flat on the ground and push against a fence/wall until you feel a solid stretch down right calf. Change sides.
- 16. Questions Thank you for your participation. For more information, please refer to the 2015 NFHS baseball rule and case books and the manual for umpire mechanics.
Editor's Notes
- Most baseball and softball officials understand they need to take breaks between innings of games when the temperatures soar, giving themselves a chance to rehydrate and dissipate their extra body heat. For those who are college and minor league offices, you must be careful with practices, too.
- Any questions regarding the information presented on heat-related illness and how it affects umpires? Thank you for your participation in the course. We hope that you understand the hazards, risks, and methods to help prevent heat-related illness while officiating during the summer. Please have a safe and enjoyable baseball and/or softball season this year.