Considerations for training while travelling
Travel can present challenges for Match Officials trying to maintain their strength training routines, especially when access to equipment and facilities is limited. However, with thoughtful planning and adaptation, effective strength sessions can still be achieved when travelling. By focusing on bodyweight exercises, portable equipment, and functional movements, Match Officials can maintain muscular strength and injury resilience. Prioritising recovery, adjusting intensity based on travel fatigue, and using creative solutions within hotel or travel environments ensures that physical preparation remains consistent, even during busy match schedules.
Below are some key considerations when training while travelling to ensure Match Officials can train effectively to maintain optimal performance:
1. Plan for limited equipment
- Due to the potential for limited to no availability of equipment while travelling, it is important to utilise alternatives such as bodyweight exercises and portable resistance tools such as resistance bands.
- The utilisation of circuit-based training can be a valuable method of maintaining intensity when equipment isn't available.
2. Focus on maintenance of performance gains
- While travelling, and equipment is limited, the goal of training should be to maintain strength levels.
- Sessions should focus on movement quality and activation.
3. Prioritise prehab and core work
- Travelling can be a good opportunity to focus on exercises that target areas that may be at greater risk of injury, such as the hip, knee, hamstring and calf.
- Incorporating isometric hold exercises can be beneficial to target specific areas of importance, such as the Copenhagen Plank for the groin, Wall Sits for the knee, Hamstring Bridges for the hamstrings and Calf Raise Holds for the calf.
4. Schedule around travel fatigue
- Ensure appropriate scheduling of training sessions in the days post-travel, especially after long flights or drives.
- In the 24 hours post-travel, focus on mobility, light strength work, and active recovery, avoiding maximal effort lifts or activity to allow the body to recover post-travel.
- If crossing time zones, prioritise rest before resuming intense training. The use of naps and light exposure can be helpful to reset the circadian rhythm.
Domestic Travel Considerations
Match Officials often have significant travel demands to games, which can contribute to a sense of physical lethargy and reduced mobility. Prolonged periods of sitting can lead to tightness in the hips, lower back, and hamstrings, which could affect movement quality and potentially increase injury risk during matches. To counteract these negative effects, it is essential that Match Officials incorporate a targeted mobility and flexibility routine before they start their on-field warm-up. Arriving with ample time before kick-off will ensure that they can complete their mobility and flexibility routine in addition to their on-pitch warm-up.
This downloadable Travel Friendly Session contains a mobility and flexibility circuit which Match Officials can use as a pre-warm-up routine. The session also contains a strength session which can be done with limited to no equipment, which is ideal for a Match Official who may be travelling abroad and have limited access to gym facilities.
You will be able to view accompanying exercise videos in download below: