Panduan Umpire

Contents
1.
Introduction
page 2
2.
Responsibilities
page 3
3.
Travel Hints
page 6
4.
Technical Skills
page 8
5.
Tournament Preparation
page 14
6.
Mental Preparation
page 17
7.
Handling Pressure
page 20
8.
Fitness Programme and Test
page 28
9.
Medical
10.
Nutrition and Dietary Guidance
11.
Conclusion
page 42
page 43
page 46
Appendix 1
F.I.H Umpire Briefing (Outdoor)
Appendix 2
F.I.H Umpire Briefing (Indoor)
2000 International Hockey Federation
FIH, Avenue des Arts 1, Bte 5 1210 Bruxelles, Belgique - Tel. 32/2/219.45.37
Fax 32/2/219.27.61
E-mail: FIH@FIHockey.org Website: WWW.FIHockey.org
1.
Introduction
This handbook is published by the F.I.H Umpiring Committee to assist umpires

to prepare properly for their tournaments and to give them an idea of what is
involved in the role of 'International Umpire'.
HANDBOOK FOR INTERNATIONAL UMPIRES 2001
We feel that the information provided will be of great assistance to umpires

new to International hockey, and at the same time enable the more
experienced umpire to refresh their knowledge.
Modern hockey is demanding of the umpire. You need to prepare fully in the
same way that the players prepare. Besides looking at your technical skills
you also need a commitment to fitness training and maintaining a healthy
lifestyle.
All tournament briefings are given in English. You therefore need to
be able to communicate effectively in English as well as being able to
read documents.
The contents of this handbook can only provide an introduction to some of the
areas you need to be aware of and work at to become a good international
umpire. As in all matters, you are advised to consult your National
Association for assistance in completing your preparation and further
detailed information.
The F.I.H Umpiring Committee hopes that you will find this handbook valuable
in assisting you to be prepared for you international role. We hope you have a
long and successful career and continue to keep in touch with your friends
around the world.
Enjoy your umpiring.
Graham Nash
Chairman F.I.H Umpiring Committee
February 2001
2.
Responsibilities and Information
With any new position comes responsibility, and accepting the badge of an
international umpire is no different. Some of your responsibilities are listed
below:
1.
Commitment to full and proper tournament preparation.
2.
To keep yourself up to date with Rule changes and interpretations.
3.
To be honest and not accept an appointment if you are unfit or you have
issues which may affect either your preparation or your performance.
4.
To respond promptly within the set time scale to any letters concerning
an appointment to a tournament. Failure to comply will lead to the offer
being withdrawn and another umpire appointed.
5.
To respond promptly within the set time-scale to any communication

you receive from an appointed Umpires Manager.
6.
To ensure that your travel arrangements enable you to arrive at a

tournament on time, to be present at all briefings and to be available to
umpire the last match if required. Arriving late or leaving early is
not an option.
7.
To be part of the Umpires Team at a tournament and not stay with

your national team.
8.
To be smartly dressed in the approved kit (while umpiring).

The approved kit is:
Women:
Men:
Black skirts
Black trousers
Black socks
Black footwear
Black footwear
Shirts in purple, fuchsia
and turquoise
Shirts in purple, fuchsia and turquoise
Note: The shirts and other items may be purchased from

Whistles, supplier
of FIH umpire goods. See web-site http:\\www.umpires.net.
9.
When appointed to a tournament never finalise your travel

arrangements, including any payment, unless instructed to do so by the
Organising Committee of the event (or your National Association if
appointed by them). You run the risk of not being reimbursed.
10.
It is not recommended that you take your partner to an event.

Experience shows that can distract you from being focused on your
performance.
11.
Accommodation is normally in twin rooms and you will share with one of
your umpiring colleagues.
12.
Food or a meal allowance will be provided at a tournament, however,

always take some local currency as on occasions meal allowances are
not paid until two or three days after you have arrived.
13.
At a tournament the Tournament Director is responsible for appointing

umpires to matches, and this will normally be done in liaison with the
Umpires Manager if one has been appointed. Either the Tournament
Director or the Umpires Manager will give you detailed information as to
how the formalities at a tournament are to be handled.
14.
Often junior umpires are appointed with senior umpires in their early
games to assist them in building their ability and confidence.
15.
The role of the Umpires Manager (there is one appointed when there
are more than five teams at a tournament) is to help you improve your
performance through coaching, and to ensure that other arrangements
with hotel, transport etc. go smoothly. They work closely with the
Tournament Director and other technical officials to help develop the
umpiring team. They may also get feedback from team managers and
use the senior umpires in the group to assist them in developing your
umpiring.
16.
Increasingly, video is being used to analyse umpires performance, and

you should be prepared to be involved in such a de-briefing session at
any time.
17.
Teamwork amongst the umpires, both on and off the pitch, cannot be
over emphasised. Co-operation and teamwork during a match is very
important. This is referred to elsewhere in this handbook.
18.
At the end of a tournament, you should have an overview meeting with

the Tournament Director and Umpires Manager. You will receive, either
at the end of the event or shortly afterwards, a written feedback report,
which should cover those matters discussed with you.
19.
The Tournament Director is responsible for marking your umpiring

performance and making any recommendations as to your future
progress. The Umpires Manager also submits a report on the overall
operation of the tournament from an umpires perspective, and will also
give his/her assessment of your overall performance. The Tournament
Director is solely responsible for the marking.
The marking system currently used is (max 10):

6.5 or above
7.5 or above
8.0 or above
List
20.
International
Grade 1
Olympic Games/World
Cup
As part of the award of International Umpires status you will receive a

blazer badge, small silver whistle as a lapel badge and an ID card with
photograph. The card gives certain privileges as stated on its reverse,
but these only apply whilst you are an active international umpire.
If you are awarded Grade 1 status you get a crown to place over your
badge.
There is no separate badge for the award of OG/WC List status, but a
lapel gold whistle is awarded to all those who achieve 100 official InterNations matches.
21.
Ensure you notify the FIH promptly of any change of address /

telephone / fax / E - mail. Failure to do so may mean your appointment
going to another umpire as no reply was received from the 'old' address.
E-mail is used wherever possible to speed up communication.
22.
"Allowable" matches in relation to umpiring international "Caps"

(i)
Any Senior/Junior U.21/Army Outdoor Inter- Nations matches

played in a tournament approved by the F.I.H. and controlled by a
Tournament Director.
(ii)
Any Senior/Junior U.21/Army Outdoor single Inter-Nations match

for which the F.I.H. or relevant Continental Federation have
received an "A" Team Result Match Form.
(iii)
Any match that is not registered as described above will not

count as far as an umpiring "cap" is concerned, but more
importantly will also not count towards any qualification
requirements for an International Badge. It is important therefore
that where ever possible National Associations are encouraged to
register a match. It is important in terms of umpire development.
3.
Travel Hints
1.
Check well in advance of an event whether or not you need a visa.
2.
Arrange for any medical injections. Do this early as some can cause a
reaction that leave you feeling unwell for a few days.
3.
Consult your National Association or doctor for advice about the country
you are visiting (e.g. drinking water and local weather conditions).
4.
Allow plenty of time to travel to the airport.
5.
If travel arrangements permit, meet up on route with other colleagues.
6.
Carry some local currency in case of unforeseen problems (e.g. no

transport to meet you)
7.
Carry in your hand luggage your hotel details and a copy of your
invitation. Some immigration officers can be difficult.
8.
Carry in your hand luggage personal items such as washing kit, a

change of underwear, plus any other items that are essential to your
well being.
9.
Check that you are fully insured for all issues. If on a particular event
you are covered by the F.I.H. Insurance Policy that will be notified to you
at the time of your appointment, but even then ensure that the cover
provided is enough for your personal needs.
10.
Read about the country you are visiting, plan what you wish to learn or
see.
11.
It is suggested that you take some small gifts for your colleagues.
Normally your National Association pins are very acceptable.
12.
Always take dress suitable for a formal occasion, most tournaments

usually have at least one official function.
13.
Check the expected weather conditions in the country you are visiting to
assist you in packing the correct clothing. Remember to take your F.I.H.
weather jacket (can be purchased from "Whistles" - see web-site
http:\\www.umpires.net)
14.
If you are going to a country where the climate is different to what you
have experienced before, please obtain professional advice. Talk to
other umpires who may have been to the same or similar type of
country.
15.
When you arrive, adjust your watch immediately to local time. Try and
get your body used to local time as soon as possible. If you have had a
long flight, do not go straight to bed unless local time is night. Take
some gentle exercise such as walking.
16.
Take with you any medications or toiletries, which may be difficult to

acquire.
17.
Think about what food you will eat. Are there likely to be any concerns?
If so, plan accordingly. In countries where the quality of water is an
issue, you should take care with salad and always peel any fruit before
you eat it.
18.
You may care to take some books to help you relax.
19.
If you wish to use electrical appliances, check the local voltage before
you leave home. You may need to buy a conversion appliance and/or a
plug adaptor.
20.
If you intend to phone home, an international phone card may assist.
21.
Be sure and pack your current Rules Book and Umpire Briefing Paper.
22.
Hospitality
(i)
There are times at tournament when umpires are invited to

functions, dinners or other forms of hospitality. Normally such
invitations are quite acceptable and include all the team of
officials.
(ii)
It has been known that however for officials linked to certain

teams, to offer hospitality to individual umpires, often just before
they are scheduled to umpire a match involving a team. Such an
invitation could be misunderstood if accepted and should be
avoided; a need for an early night just before an important match
is a good reason to politely decline.
(iii)
If such an invitation were received ensure that your TD and UM

are promptly informed; you may need their assistance /
experience to ensure that declining the invitation is done in a way
which does not cause any offence.
4. Technical Skills
7
The most important aspect of an umpire's job are:
To have a thorough knowledge of the current Rules of Hockey.
To remember that the spirit of the Rule and common sense should
govern your interpretation of any rule.
To support and encourage skilful play.
To deal promptly and firmly with foul play.
To allow the maximum of advantage to assist a flowing open game.
To establish control and use effectively all the available penalties.
The Umpiring Briefing Paper at the end of this handbook gives you a very good
guide as how to manage a game of hockey. The speed of the modern game
and the tactics of the players mean that umpires need to work hard as a team
to achieve those important aspects shown above.
Team-work and co-operation are key factors
There is no such thing as a disengaged umpire. Both umpires need to be
totally focused for the whole match. You should consider umpiring to be
operated similar to basketball, with a "leading" and "trailing" umpire which
changes as the game flows up and down the pitch. The players are not
concerned which umpire blows the whistle so long as the decision is correct.
The closer you are to your colleague and to play, the more likely it is
that the decision will be correct
Co-operation and Support

(Refer to the diagram on pages 12 and 13)
In open play, you should move well over the centre line to assist your
colleague. The removal of offside means that the circles often get crowded
and this makes it difficult for the umpire controlling the attack to see into the
shaded area. However, umpire X1 is well positioned to see and assist
(page 12).
When supporting a penalty corner, position X2 (page 12) is suggested and
may give you a better view of obstruction down the line of the ball. In addition,
it may allow you to see whether a shot was going inside or outside the post.
This will enable you to give your colleague very good advice should you be
asked.
Positioning (Refer to the diagram on page12 and 13)

When you have a crowded circle, the traditional position (close to the near-side
post) will not always give you the best view. We recommend that you adopt a
more flexible approach, where the position of the players is the factor that
dictates your position.
Very often, especially at penalty corners, being somewhere around O2 (page
12) will give you a much better view of the play and if you read the game
well, you will not get in the way of the players.
It is very common, that when an attack develops, the umpire will go quickly
towards to the back line even though the game is still being played outside the
circle or close to the 23 metres line. This means that an umpire is often trying
to make decisions looking back through bodies and legs and is simply too far
away to make good decisions. When the attack develops, try not to move
ahead (in front of play) every time. Look at the position of the players and the
potential of play.very often the better view will be from behind the play as
opposed to in front of it. We suggest that you experiment with a wider position
and then follow (move with) the play as it develops. (Refer to umpire 01 on
page 13).
Positioning is a very personal part of your umpiring and it is inevitable that
from time to time you will get advice from umpire coaches and Umpire
Managers. Do not be afraid to experiment to find out what works for
you. The removal of offside has created opportunities for umpires to take up
new positions which give better vision, which in turn, will provide the players
with better quality decisions. Any experimentation should take place before
you come to an international event.
Mobility
The previous paragraphs on co-operation and positioning mean that you will
frequently have to move quickly up and down the pitch. Learning to read the
game means you can anticipate changes in play and this will help your
movement, however, there is no doubt that todays umpire does need to be fit.
Fitness is covered in another section of this handbook.
Skills Development
To develop your skills you need to umpire regularly at your top domestic level,
indeed it is a requirement of remaining an active International Umpire.
Skills areas which often cause problems and which require considerable
attention are:
Tackling / Stick play:

do with the
That will help you judge if
accidental or deliberate.
Look hard at what the player is trying to

Stick or with the 'other' hand.
the
offence
was
You also need to develop an awareness of how

players can obstruct a tackle by using their stick to
prevent their opponent making a fair tackle.
Lifted Ball: Should not be automatically blown simple because it lifts.

Consider both what the rules say and whether there is any
real or
likely danger.
Control:
such
Make your point early in the game, you have many 'tools'
as whistle tone, verbal statement, body language or
the team
captain; which if used early in a positive way may
well prevent you
having to use any cards. But if cards are necessary,
do not hesitate.
Player Rapport:
between
How you related to players is often the difference

a good umpire and a very good umpire. Your use of
facial expressions, body language, not being too
fussy over non-important offences will help your
relationship and rapport with players. A positive
early point on control is also appreciated; the players
know where they stand.
Key Areas:
Consistency / Sense of humour / Ability to say 'sorry', I was wrong
To help you develop all these skills you will need advice and training. Besides
the advice you will receive from Umpires Managers or Umpires Coaches, you
should also consider the following as useful learning areas: Senior Umpires
views on your
- Both watching them in action and obtaining their

performance.
Senior Players / Coaches

- Again this gives you access to players and
coaches. You always
have the chance in a noncompetitive event to practice your skills and
receive feedback.
Watching Videos
- This can either be previous top tournaments which

will give you an idea of match speed, tactics and
how other umpires handle situations or more
importantly obtaining a video of yourself in action.
This is very good for seeing body language and how
to handle 'problems'
To achieve anything you must be honest with yourself and open to

objective criticism.
10
Indoor Hockey
While there are some different technical skills and rules in indoor hockey,
many of the aspects of umpiring are the same. For those of you who have a
domestic programme of indoor hockey it is recommended that you get
involved in umpiring. It can assist your skills in the following ways:
Speed of thought / re-action

- the game is fast, you need to be able
to think quickly
when to blow or not to blow.
Control
closeness
- because of the speed, size of the pitch,

of players and crowd; players can quickly get
annoyed. People management skills and
rapport are very
important, as well as simple control
something that is
required earlier rather than later.
Advantage
managed game.
- good judgement is essential for a well
Obstruction
of
- you need to develop a good understanding

what is or is not obstruction, once again
speed
and closeness of players affects your
decisions.
As you can see all these points are very good training for developing
your outdoor skills.
11
O2
01
X
X1
O2
X2
These positions are

recommended. Being
closer to the play and
closer to each other
will improve umpire
performance.
X2
X1
X1
01
02
The umpire
(the dark line)
is ahead
of the player
and ball until
the 23 metres
line and then
he / she is
following the
player and
ball.
01
The player with

the ball (the
thin line) is
moving ahead
of the umpire.
It is not always essential to

be ahead of the play in your
own 23 metres area. These
positions are demonstrated
to encourage you to be
more flexible with your
positioningthe most
important thing is that you
are able to see the play and
12
5. Tournament Preparation
Within this handbook there are several sections that give you hints and
guidance towards ensuring that your preparation and performance are to the
best of your ability. This section may help to pull some of the points together
as well as highlighting other issued that you will need to consider.
1. Start your fitness programme early.
2. Discuss with senior umpires / national team coaches playing styles that you
may experience.
3. Check with your National Association to see if there have been any recent
changes to rules or interpretations that you have not been notified of.
4. Check that your training is appropriate to the weather conditions in the
country you are visiting e.g. if the country is hot / humid your training
should stimulate that.
5. Make sure you are match fit by regularly umpiring top matches in the weeks
leading up to your event.
6. Make sure you re-read the current international Rules book, the Umpire
Briefing Papers and any relevant Tournament Regulations.
7. Where possible, use videos of international hockey to get an impression of
what to expect. This is very important for your preparation as some of the
games are often far quicker that national hockey.
8. To improve your understanding of playing styles and techniques as well as
improving your understanding of tactics, it is recommended that where
possible you attend national team training sessions or top club training
sessions. You will also find this will help you to develop your man
management skills and rapport with the players.
9. Role of Neutral Umpire or 'most experienced umpire'
(i)
At events where there is no UM appointed:

The TD may ask you to take on the role of 'Umpires Team Captain'.
The TD will explain what they wish you to do; but it normally involves
acting as a link between the TD and other umpires and possibly
some 'coaching' of the less experienced umpires.
Even if the TD does not ask you to become 'Team Captain' as the
Neutral Umpire you may well find that the less experienced umpires
look to you for practical advice.
13
(ii)
At events where an UM is appointed you may be asked by the UM to

assist him in his role. This is perfectly proper, and providing that all
the umpires are made aware of the UM's action, you should find it
very interesting.
(iii)
At smaller events you may find that the TD decides to give less
appointments to you and more to less experienced umpires, using
you as a form of 'insurance'. The TD will normally explain this to you.
This is a good way of providing development opportunities for new
umpires at non-qualifying events, especially if you are there to give
coaching advice.
We should always be seeking to use experience to develop
potential.
(iv)
From time to time you will be asked by your UM to assist in ensuring

the completion of the UM Performance Feedback Form. This will not
happen at every event as it is used to 'spot check' UM performance.
The idea is that the senior umpire will complete one form on behalf
of the whole umpiring team and send it direct to the Chairman of the
F.I.H. Umpiring Committee.
It is important when gathering the views of the other umpires, to
ensure that they are aware that constructive comment is an
important element in developing the role of the UM, both for the
individual and the role overall. Often issues are identified which can
form the basis of future training seminars. It is also very important to
ensure that all umpires are given the opportunity to express to you
their views. For some it may also be necessary to calm fears they
have that an adverse comment may affect their umpiring future.
These are just some of the responsibilities that being a "neutral or
most experienced umpire' carries with it.
10.
Jet Lag
(i)
Whilst short flights cause few problems, long haul flights, especially
those which cross 6 or more time zones and which involve travelling
in an easterly direction, can significantly effect performance. Steps
must therefore be taken to minimise these effects.
Some symptoms:
Disturbed sleep
General muscular fatigue
Stiffness
Tiredness
Irritability
Constipation
14
Diarrhoea
Increased reaction time
Loss of muscular strength
Diminished activity performance
(ii)
The more time zones crossed the longer the symptoms persist; they
are more prolonged flying eastward as compared to westward.
Where no time zones are crossed e.g. when flying north or south jet
lag does not apply.
(iii)
Whilst the negative factors of jet lag cannot be totally avoided, steps
can be taken to reduce the problem.
Pre-flight
Where possible arrange your flight so as to arrive 1 day per

time zone crossed in advance of your event.
Where possible select westward rather than eastward flight
Try to adjust your sleep patterns for some days before you fly
to match those at your destination
In-flight
Wear loose fitting clothing and footwear
Take books, personal stereo
Adjust your watch to destination time immediately upon

boarding
Drink plenty of fluids, water, fruit juices or cordials. AVOID

alcohol and drinks containing caffeine such as tea and coffee.
Do regular stretching exercises and walk up and down the

cabin isle.
On arrival
Adopt local time schedules, particularly meal times and

bedtimes
Take some light exercise e.g. walking or stretching
Drink extra fluids, again water or fruit juices
Undertake light training only, for the first 3 days. The best time
to train is 1100 - 1300 hrs local time.
Socialise, do not go straight to bed, unless that is the local

time.
15
6. Mental Preparation
A strong relationship exists between the psychological skills and the physical
performance of umpires. Indeed, the success or failure of an umpire depends
on his or her physical ability (i.e. conditioning for the demands of hockey,
techniques, visual skills) and mental ability (i.e. confidence, concentration,
emotional control).
Just as physical skills can be learned, so can psychological skills. Effective
umpires are not born with a complete set of psychological skills. Their ability
to concentrate, relax under pressure, maintain confidence and relate to
players and officials is systematically and repeatedly practised.
In order to develop psychological skills (become better mentally prepared) a
number of key elements need to be considered:
Communication
Confidence
Concentration
Motivation
Relaxation
Mental Imagery.
1. Communication
An umpire who has a pleasant style, quick smile and calm demeanour
creates a more soothing effect on players and coaches. Communication is
a two-day business; keep the lines of communication open and you will be
more likely to have constructive and enjoyable relationships with players,
coaches and spectators.
2. Confidence
Research indicates that confidence is the one factor that separates highly
successful umpires from less successful umpires.
Confident umpires
believe in themselves and their ability to meet the challenges and
decisions they face during a match. They have a high expectancy of
success. However, it is worth noting that regrettably, many umpires are
either over-confident or under-confident.
It should be noted that
confidence alone does not overcome incompetence.
3. Concentration
Although it would seem relatively easy to focus on the action in the game,
inevitably a wide variety of irrelevant interruptions compete for an umpires
attention. These may include a hostile group of spectators, poor weather
conditions, a particularly vociferous coach, etc.
16
Umpires are advised to try to keep the mind free of the distractions around
them and focus their attention on the action. In preparing to concentrate
they must learn:
to cope effectively with pressure and anxiety;
to selectively attend to relevant areas while ignoring irrelevant

areas (distraction).
to rapidly re-focus attention on the immediate task if distracted.
to properly apply the Rules, mechanics and positioning in order to

umpire effectively.
4. Motivation
Staying motivated is not always easy. Todays hockey umpire is exposed
to increasing pressure. We umpires therefore need to sustain our
motivation.
One effective way to do this is through goal-setting. When correctly set,
goals can be tremendously effective tools for increasing motivation and
improving performance. All goals should be within the control of the
umpire and reflect improvements based on personal standards of
excellence.
In addition to goals, such things as finding inspiration in role models,
rewarding yourself, and maintaining your personal love of the sport and
umpiring will help an umpire maintain his or her commitment.
5. Relaxation
There are a variety of relaxation techniques that can assist umpires.
Physical techniques include:
progressive relaxation (tense all muscles and progressively relax

them gradually).
breath control (breathe out strongly attempting to exhale all the air
from the lungs, then breathe in and hold the breath for a count of 8.
Exhale the air gently. Wait for a count of 5 and check to see if the
finger-tips tingle slightly. This indicates that oxygen is circulating in the
blood-stream. At this point the umpire should begin to feel relaxed and
alert).
Other mental relaxation techniques include:
self-talk (talking and thinking objectively and very positively).
thought stopping (stopping negative thoughts before they have an

adverse effect on performance). Thought stopping involves
concentrating on the undesired thought briefly and then using a cue or
trigger to stop the though and clear the mind.
17
6. Mental Imagery
Imagery refers to re-living or creating an experience in the mind. Thus,
even when the umpire is not actually umpiring a match, imagery enables
him or her to experience it vividly in their mind. Most umpires use imagery
without making a systematic effort to do so. For example, when they have
watched other umpires and tried to imitate their performance in the mind.
Similarly, the mind can create or picture new events that have not yet
occurred. For example, perhaps an umpire has had difficulty in the past
when dealing with certain argumentative players and as a result, visualises
him/herself acting in a calm yet firm manner in future similar situations. As
these effective performances go through the mind, the umpire notices
that he or she is feeling more confident about decisions during the match
or future matches.
Strategies and Guidelines to Assist Good Mental Preparation
The key to good mental preparation is to be thoroughly prepared. The
preparation process includes physical ability (fitness), Rules knowledge and
skill development. You also need to think through the standard and
importance of the tournament you are officiating at. This may well effect
the intensity of play and the level of demands made on your performance.
For an umpire to have confidence in his or her performance, particularly
when pressures increase, it is useful to refer to basics. Having clear and
specific objectives and priorities before the match can assist in the
psychological preparation. Making these objectives and priorities as simple
as possible can help prepare for what is essentially a complex situation to
manage.
Some umpires have their own routines prior to matches and these assist
them in removing anxiety.
These routines need to be individually
developed and flexible. Becoming too reliant on a very specific routine is
not recommended, as unforeseen interruption to it, may cause a change in
confidence and increase anxiety.
A key objective for hockey umpires is to work with each other to manage a
safe environment in which two teams can play and enjoy their hockey.
In addition to objectives and priorities such as these, there are the other
options as mentioned earlier. They include the relaxation techniques
involving controlling your breathing process, and visualisation where you
imagine yourself with the teams at the event making positive decisions.
These practises assist you in the building of confidence and the removal of
anxiety.
To assist you in understanding and developing
psychological skills pertinent to officiating, you
are recommended to read the following book
Psychology of Officiating by Robert S.
Weinberg, Peggy A. Richardson.
18
7. Handling Pressure
Umpiring top level hockey can be a stressful experience. Umpires feel strong
emotions during a game, such as nervousness, anger or delight after playing
that perfect advantage. To umpire consistently well, it is vital to control and
channel these emotions either consciously or sub- consciously. This article
provides a brief insight into the most common emotions and how, by metal
training, to manage these toward optimal performance.
Mental Qualities and Performance
The world's best umpires perform well at the highest level under the maximum
pressure because they have developed the four main mental qualities required
for success. They
show great control of their emotions

are committed to their sport and train both mentally and physically
before tournaments
can maintain concentration, ignoring distractions such as a noisy crowd
openly display confidence, even if within they lack it due to poor form
Whilst these four mental qualities are vital to good umpiring, it is also
important to understand the relationship between activation, stress, anxiety
and good performance.
Activation
Activation refers to an umpire's mental and physical state as a total system.
The mind, like the body, needs brief rest periods to perform at a high level
over a long period. Hockey umpiring tends to be more mentally rather than
physically demanding because mental activation states are always high.
Hence it is important, when a suitable break comes along (such an injury
requiring treatment), to relax and refocus on the match in progress.
Ideal activation states are highly individual - some umpires perform best when
highly activated, others more efficiently at lower levels of activation. Using
mental techniques, it is possible to create an Ideal Performance State that
umpires are able to find, regain and maintain whatever the action occurring in
front of them.
Stress
The body feels stress when an internal or external stimulus (stressors) is
interpreted by the brain as a potential threat. The most common umpiring
stressors occur when:
Umpiring at an important event for the first time

Umpiring in front of a large crowd
Umpiring in a particularly important match
Arriving late and not having enough time to prepare mentally and
physically for the match.
19
Very few umpires do not perceive these stressors as a threat and feel that they
have adequate skills to deal with the situation; this can lead to overconfidence. More commonly, the stressor is
20
perceived as a threat, resulting in symptoms such as butterflies in the

stomach. Now the umpire is under stress and this commonly leads to anxiety.
Anxiety
Mental anxiety is characterised by fear of failure and self-doubt. Physical
anxiety is characterised by negatively perceiving common symptoms such as
nervousness, nausea, butterflies and going to toilet frequently! How an umpire
mentally tackles anxiety can have a huge effect on performance.
Performance
Increased levels of stress and anxiety may for some umpires raise their level
of activation towards and individual's Ideal Performance State (IPS); Such
umpires often perform best when under maximum pressure. Others, who
perform best at lower levels of activation, may be over activated under such
pressure and need to employ mental relaxation methods to approach their IPS.
To achieve optimal performance, umpires should focus on:
Identification if their own optimum activation or Ideal Performance

State
Learning techniques which will allow them to achieve, control or regain
such activation, whatever the pressure or importance of the match
Techniques to Handle Pressure and Improve Mental Qualities

Four different techniques to improve mental qualities are presented in this
section: relaxation techniques, thought restructuring, attitude management
and activation increase. They cover the stress and anxiety felt by umpires
during tournament hockey and should help every umpire achieve their own
Ideal Performance State before and during matches. Like any techniques, they
should be learnt, practised, used regularly and integrated into tournament
preparation to be most effective.
Mental relaxation Techniques
Mental relaxation techniques (using the mind to calm the body) are used to
reduce symptoms of anxiety and are particularly useful before and during a
match. Two such techniques are image-based relaxation and meditative
relaxation.
Image based relaxation
The fundamental of image based relaxation is the formation of calming,
controlled images in the mind that involve all the five senses (sight, sound,
touch, taste and smell) detaching the individual from negative anxiety. This
technique is ideal at calming nerves the night before a big game or during
early pre-match preparation and is an excellent starting point to practice on.
21
Example of Image Based Relaxation:

1)
Lie down somewhere quiet, close you eyes and relax your entire body. If
you hear noises, don't try to block them out, just concentrate on your
breathing - breathing in and out slowly.
2)
Once you have established a comfortable breathing pattern, focus your
attention on an image or situation that you find beautifully tranquil maybe a gentle waterfall or a sunny beach. Try to create a vivid image,
see the colours and textures in as much detail as possible.
3)
Now imagine the sounds - perhaps water, birds or voices, again in as
much detail as possible.
4)
5)
6)
7)
Now imagine the taste and smell of the air in your image before
imagining its feel touch - may be the sand running through your fingers.
Don't worry if you wander from one image to another, eventually you
will find the image that provides the most relaxed response.
Continue this exercise until you can hold images effortlessly for a long
time.
To return back to consciousness count back from ten to one on each
exhalation, gradually experiencing greater alertness and awareness of
the actual environment. When you reach one, you should feel fully
relaxed and refreshed. Slowly stretch, inhale and open your eyes before
you sit up.
This relaxation technique is successful, and with practice, is useful in a matter

of seconds, since it directs the umpires' attention away from the negative
thoughts leading to anxiety, encouraging positive images.
Image based relaxation is also extremely useful to focus the mind
match. Positive thoughts, associated with the upcoming match,
spotting/dealing with a difficult off-the-ball incident or giving
advantage, should be used. This method will also act to increase an
confidence.
before a
such as
a great
umpires'
Meditative relaxation
Another method to reduce anxiety is meditative relaxation. This is essentially a
deep concentration exercise allowing individuals the ability to focus the mind
on a cue word.
Relaxation can be :
Deep - ideal the night before a big match
Control - ideal for focusing the mind prior to umpiring
Composure - used to refocus attention during the match
22
Example of Meditative Relaxation:

1)
Ensure the environment is quiet.
2)
Assume a comfortable position and adopt an "open" mind (let things
happen as opposed to forcing them to happen)
3)
Repeat an individual key word (such as deep, control or composure
depending on the circumstances)
4)
Allow the key word to let the mind drift into the required state.
Again, practice makes this technique successful. Used well, it will act to reduce
anxiety
(deep/control)
and
achieve
Ideal
Performance
State
(control/composure).
Physical relaxation techniques
Physical relaxation techniques (using the body to calm the mind), such as
rhythmic breathing and centring are best used immediately before the start of
a match or during a break in a play to quickly and efficiently reduce anxiety. A
further technique, progressive muscular relaxation, works best to induce sleep
before a big match and reducing physical anxiety (butterflies, feeling sick)
Rhythmic breathing
Breathing plays an important role in dealing with pressure situations.
Normally, when individuals are stressed, their breathing becomes laboured,
short and shallow. Conversely, a calm individual had deep, smooth and
rhythmic breathing, increasing the oxygen to flow to muscles and helping to
reduce muscle tension. The art of rhythmic breathing is to recognise stressed
breathing and force the body in a calm and rhythmic manner.
Example of Rhythmic Breathing:
1)
Check your pulse (count for15 seconds and multiply by four). Place your
hands on your rib cage (diaphragm); breathe in deeply to a count of
three, feeling the rig cage expand. Hold for a count of three and then
breathe out.
2)
Repeat a number of times and then recheck your pulse. You should find
that your heart rate has decreased and you should feel more calm and
focused on the match in progress.
Centring
Centring is about gathering yourself together, refocusing maybe after a bad
decision or a controversial moment. The requirement is for an individual to
change their centre of consciousness away from the head to a point in the
middle of the stomach. This lowering of the centre of consciousness induces a
feeling of stability and balance.
23
Example of Centring:
1)
Stand with your feet shoulder width apart
2)
Relax your neck, arms and shoulders
3)
Whilst focusing on your stomach muscles, take a deep slow breath (with
minimum movement of the chest), feeling the weight of your stomach
muscles tighten and then relax.
Progressive Muscular relaxation

This technique helps an individual to gain control over the levels of tension of
every
muscle group in the body. It works by alternatively tensing and then relaxing
each
muscle group, whilst focusing on the sensations felt. Remember, this
technique is best
employed the night before a match to relax enough to enjoy a good night's
sleep.
Example of Progressive Muscular Relaxation:
a)
Lie down and relax your entire body. If you hear noises (such as a
snoring room mate!) don't block them out, but concentrate on your
breathing, in and out slowly. If you want to move slightly, that is fine.
Close your eyes and relax.
b)
Tense the muscles in your right lower leg and foot by pointing your toe
away yourself; feel the tension in the foot and calf muscles . Hold for
five to six seconds and then relax; feel the warmth in the muscles.
Repeat this procedure on the right leg and then repeat twice on the left
leg.
c)
Now tense and relax the thigh and buttocks region for both legs. Repeat
on each leg.
d)
Tense and relax the forearm and hand by making a fist. Do this twice for
each arm. Tense and relax the biceps of each arm by bending at the
elbow and pretending that your are a doing a chin-up. Repeat twice for
each arm.
e)
Tense and relax the back muscles by arching your back. Repeat a
second time.
f)
Tense and relax the stomach and chest muscles by breathing in and out
deeply. Repeat a second time.
g)
Tense and relax the neck and shoulders by shrugging your shoulders
(pulling them together). Repeat a second time.
h)
Tense and relax the face and forehead by gritting your teeth and pulling
your eyebrows together. Repeat a second time.
i)
Mentally scan your body for any tension and release it by tensing and
relaxing. focus on the relaxed feelings in your muscles the calming
thoughts in your mind set. Now is a good time to try another imagebased relaxation technique.
24
Thought Restructuring
For umpires who perform better at high levels of activation, those who like to
have "the fire burning in their bellies", relaxation techniques to reduce anxiety
may not be the best course of
25
action. Thought restructuring is useful here and involves the umpire actively
recognising the stressful situation (a tense match) in a positive manner and
using it to spur them on.
Self- Talk is a powerful way through which individuals can reinforce positive
feelings and boost self-confidence. Self-talk must be positive, so rather than
saying " If I don't have a good game, I've blown my chances of the final", an
umpire should be saying "So far, so good, stay focused and concentrate even
harder for the last five minutes".
Self- talk can also help in anxious situations by viewing the anxiety positively
rather than negatively. An umpire who is very anxious before the start of a big
match may be thinking "I can't relax, I hate these butterflies in my stomach",
but should be self-talking "These feelings that I am mentally charged and
physically prepared- I'm going to have my best game."
A further method of thought restructuring is re-framing. Re-framing is when an
individual assesses a stressful situation by turning on its head and viewing it in
a different way. So, after having missed a control opportunity during a match,
rather than saying "That was bad umpiring, I'm sure to be marked down on
that", the thought re-structuring umpire will say " There's still another forty
minutes to go, so I'll grab the next opportunity with both hands".
Attitude Management
Attitude Management is about teaching the mind to view the stressful
situation, such as pressure match, in a controllable as opposed to an
uncontrollable way. If an inexperienced umpire focuses on how difficult the
pressure match will be, they will feel anxiety and have viewed the situation in
an uncontrollable manner. If, however, they focus on how the match will make
them perform to the best their ability, the stressful situation becomes
controllable.
Another way to think about this is like this: thoughts control emotion. The
more an umpire has negative thoughts about his/her performance, the more
likely he/she is to umpire badly. Conversely, positive thoughts are likely to lead
to positive umpiring. Hence, umpires should focus their attention on
controllable performance factors and not uncontrollable outcomes. In other
words, keep positive
Activation increase
An umpire's mental and physical activation will determine his/her
performance. For some, with a low Ideal Performance State, it is important to
use relaxation techniques during and after the game to reach optimal
performance (put the fire out), whilst for others, it may be necessary to
increase stimulation (fan the flames).
This is also true during a dull match that may be very one-sided. It is crucial
that umpires remain focused and increase their activation, just in case
something unexpected occurs, such as a fracas between players.
26
Increasing activation is very personal, but methods include:
Image based activation

This involves the recreation of images which act to increase emotion
and activation. For
example, imagining yourself performing brilliantly in a pressure match.
Self-talk
This is personal encouragement to increase emotion and activation.
Lines such as "you've
worked hard to get to this tournament, so show them what you can do"
or "never
umpire at less that 100% during the whole game" can self motivate.
Music - Music has a powerful effect on the body as we associate

different music with different emotions. By listening to his/her music
before a game, an umpire can motivate and focus his/her effectively.
Also, by re-playing this music in the mind during the match, an umpire
can increase their activation.
SUMMARY
This article has attempted to introduce the causes of anxiety caused by the
pressure of umpiring International Hockey and some methods of handling it.
Top umpires have learned over the years that not all stressful situations are
bad and have developed management strategies to approach tough matches
in a calm and controlled manner. To handle top international hockey well, it is
important for each individual umpire to strengthen their own mental qualities
by selecting and practising the most effective mental techniques to handle
pressure, to manage stress and to maintain their ideal performance state.
See next page for the Mental Skills Check-list
27
CHECK LIST FOR MENTAL SKILLS

Pre
Match / Tournament
Relaxation
General Preparation - am I fully prepared?
Personal checklist of things to 'do'
Positive mental rehearsal - past games, upcoming games, pressure
situations, stadium, crowd, player's etc.
Check rules / tournament regulations
Positive self reassurance
Stretching
Hydration & Diet
Establish a 'Plan B' if something goes wrong
Pre-match discussion - where umpiring with an unknown colleague a
short check list may help communication.
During the match
Concentration - use visual, verbal cues to refocus
Momentary relaxation during appropriate breaks in play - deep breaths
Problems and emotions - gain 'time' to manage the situation
Enjoy the game - use your refocusing skills to focus on players / fun
Personal injury - have the courage to go off - develop a strategy for the
right time to call for a replacement
Post Match / Tournament
Self analysis
Feedback umpires manager / players/ coaches - develop a feel for

who you can trust to the objective
Checkout more than one source of feedback
Critical assessment / Positive assessment
Cut - off assessment and analysis stops and looks forward to next game
Visualise game
Video
28
8. Fitness
Important
All National Umpires attending their first International Tournament will
be expected to reach the International standard. (This includes
Continental Club Events) as shown on page 40.
There is nothing to prevent a National Association establishing their

own Fitness Programme.
National Associations are to copy all or part of this document for

umpires being nominated to their first international event.
Why Should Umpires Be Fit?

It is because the standards of preparation and performance have intensified to
such a degree that umpires need to respond. Todays hockey has put an everincreasing demand upon umpires and those demands are both physical and
mental.
Rules changes have forced coaches, players and umpires to re-think their
approach in all areas, to develop new strategies, new courses of action, new
routes around and throughout the field of play. Speed and good balance is
now essential to an acceptable level of performanceby an umpire!
The decisions of the umpires are often measured to be key to the result of the
game. Because of these increasing demands, the responsibility of the umpire
has increased. There is now a greater need for the umpire to be totally up
with the speed of the game both physically and mentally.
However, a fit umpire will not guarantee a better standard of decision making;
it isnt that simple. But, a good level of fitness will certainly allow any umpire
a better opportunity of being in the best position to make to correct decision,
and maintain their concentration for the full seventy minutes.
The Physical Demands of Hockey Umpiring
Umpires cover up an average of 4000 m in 70 minutes during an international
hockey match. This comprises of functional running, which is stop-start and is
characterised by changes in speed from jogging to sprinting. It is multidirectional, forwards, backwards and sideways, and is interspersed with
stationary positions including the lunge and the squat.
The intensity at which this work is performed is determined by the nature of
the specific match. On average 50% of all running is performed at moderate
intensity, 10% at maximal sprinting
29
intensity. There are indications that the demands for high intensity running are
increasing up towards 16% of total match time.
Umpires are not stationary for any significant period of time during a match.
This implies that recovery from the moderate and high intensity phases work,
occur during low intensity functional running.
Fitness training components for hockey umpires
A fitness-training programme for hockey umpiring must aim to develop:

1.
The muscular strength of the lower limb.
2.
The speed and agility that is specific to the nature of running that
occurs while umpiring.
3.
The endurance to be able to perform 4000 m of functional running in 70
minutes,
of which approximately 50% or more is at moderate to high intensity.
These components of fitness must be developed in phased manner; muscular
strength is introduced and developed prior to speed and agility development,
which is followed by endurance training. These components of fitness can be
maintained with an emphasis on endurance, during a period of sustained
umpiring duty for 2 weeks or more.
TRAINING GUIDELINES
Muscular strength development
Consider the following factors when planning the strength training element of
your fitness training programme.
1.
Exercise selection - Exercises that develop the muscles of the lower limb
including the
thighs, hip and legs are most important. Exercises for the upper body
are optional as they
enhance general fitness.
2.
Training frequency - Perform muscular strength training 2- 3 times a
week depending on
the training phase.
3.
Training volume - perform 3-4 sets of between 8-15 repetitions (reps) for
each exercise,
which is also dependent on whether the training objective is
development or maintenance.
4.
Training intensity - Choose a training weight at which you can perform
the prescribed
number of reps to fatigue but not failure. As you become stronger,
increase the training
weight so that you continue to fatigue at the prescribed number of reps.
30
5.
Training technique - It is extremely important to perform strength

training exercises using the correct technique.
A sample strength training programme
Exercises
DB step - ups
DB lunges
Body weight squat
Standing
back
extensions
Lateral DB flyers *
Front DB raisers*
Flat DB flyers*
Level 1
3 x /wk
Sets & reps
3 x 10
3 x 10
3 x 15
3 x 10
Level 2
2 -3 x /wk
Sets & reps
4x8
4x8
4 x 8 (with a
jump)
3 x 10
Level 3
1-2 x /wk
Sets & reps
3x8
3x8
3 x 8 (with a
jump
3 x 10
3 x 12
3 x 12
3 x 12
3 x 10
3 x 10
3 x 10
3x8
3x8
3x8
DB - dumb bells
* - Upper body exercises are optional and included for general well being
Exercise descriptions
1. DB Step-ups:
Stand facing a step which is no higher than your knee height, step up with
one leg follow with the other leg and then down with the first leg and then
the second. Repeat this starting with the opposite leg to complete one
repetition. Carry a dumbbell in each hand and keep the arms straight
through out the exercise.
2. DB Lunges:
Stand with your feet together, step forward with your left leg until your
right knee touches the ground , then step back with the left leg until your
feet are together . Repeat this with the right leg to complete one
repetition. Carry a dumbbell in each hand and keep the arms straight
throughout the exercise. Maintain a slight forward lean with the trunk.
3. Body weight squat:
Stand upright with your hands behind your head, bend at the knees and
the waist until the tops your thighs are parallel with the ground. Keep your
back as straight as possible. From this position straighten up to standing
position to complete one repetition . When performing this exercise with a
jump, extend explosively from the squat position, jump into the air and
land in the starting positions to complete one repetition.
4. Standing back extensions:
Stand upright with your hands behind your head, keeping a hollow lower
back and knees slightly bent (fixed), bend at the waist until either, you
cannot maintain a hollow lower back or there is discomfort in your
hamstring muscles. This exercise must be performed slowly and must not
cause any pain in the lower back.
31
5. Lateral DB flyers:
In a standing position hold a DB in each hand in front of your lower
abdomen with slightly bent elbows. Lift both DB's simultaneously out to
the side of your body, up to shoulder height while keeping the back of your
hands facing upwards. Return slowly to the start position to complete one
repetition. Perform each movement to the count of three.
6. Front DB flyers:
In a standing position hold a DB in each hand in front of your lower
abdomen with slightly bent elbows. Lift both DB's simultaneously out to
the front of your body, up to shoulder height while keeping the back of
your hands facing upwards. Return slowly to the start position to complete
one repetition. Perform each movement to the count of three.
7. Flat DB flyers:
Lying flat on a bench with your head, back and buttocks supported, hold a
DB in each hand straight above the chest with elbows slightly bent. Take
the DB's down to each side of your body simultaneously with arms kept at
a fixed length (slightly bent elbows) and perpendicular to the trunk. Stop
at a point of discomfort and return to the start position for one rep.
Perform each movement to the count of three.
Functional Speed and Agility Development
Speed and agility development requires that each exercise is performed at
maximum effort with adequate recovery between sets and reps. The following
factors need to be considered when planning the speed and agility element of
the programme.
1. Exercise selection - Choose exercises that replicate actions that occur in
hockey umpiring and running patterns and modes of running that are
specific to umpiring.
2. Training Frequency- Perform speed and agility training once a week
3. Training volume - Perform 3-4 sets of 8 -10 repetitions (reps) for each
exercise, depending on whether the training objective is development or
maintenance.
4. Training intensity - Speed and agility training should be performed at
maximum effort without inducing excessive fatigue. This requires that there
is adequate rest between maximal efforts. As you progress in training
increase your training level from level 1 at the start of the training to level
3 during maintenance.
(see next page for training programme)
32
Functional Speed and Agility Training Programme

Out of Season
Competitive
Season
Exercises
Level 1
Level 2
Level 3
Standing Jumps
Choose one exercise
Choose
exercise
Tuck jumps
3 x 10
4x8
5x8
Jump lunges
3 x 10
4x8
5x8
Bounding
Choose one exercise
Choose
exercise
Double leg bounds
2 x 25 m
3 x 25 m 4 x 25 m
Single leg hopping
1
x
25 2
x 4 x 5 m/leg
m/leg
25m/leg
Functional sprints
Choose one exercise
Choose
exercise
40 m hollow sprints
1 x 10
2 x 10
3x8
Functional
square 1 x 10
2 x 10
3x8
sprints
Retreating sprints
1 x 10
2 x 10
3x8
one
one
one
Exercise Descriptions
1. Track Jump:
Stand with feet shoulder width apart, blend in a ballistic manner to a squat
position followed immediately with a maximal vertical jump, bringing the
knees rapidly to the chest and wrapping the arms around the knees for an
instant. Straighten and land on the ground in the starting position, while
absorbing the landing by bending the knees and hips. Jumps are to be
performed for maximal height.
2. Jump lunge:
Stand in front of the lunge position with feet approximately shoulder width
apart, perform a maximal vertical jump while cycling the legs through
using a scissors action so that you land with the opposite leg position to
the start position. Repeat to complete one repetition. Jumps are to be
performed for maximal height.
3. Double leg bounds:
Stand with feet shoulder width apart, bend in a ballistic manner and jump
forward and upward for distance using the arms for momentum. Land and
repeat in a continuous manner until you have covered the prescribed
distance (25m). Record the number of bounds (e.g. 7.5 bounds) required to
cover the distance. Recover and perform the subsequent set/s attempting
to covet the distance in fewer bounds.
4. Single leg hopping:
After a 2-3 run up perform continuous single leg hopping for the prescribed
distance using the arms and the free leg to generate momentum. Record
the number of hops required to cover the distance. Recover and repeat
alternate legs and attempting to cover the distance in fewer hops in the
subsequent set/s.
33
5. 40 m Hollow sprints:
From a standing start, sprint for 10m, then de-accelerate and cruise at
moderate running speed for 20m, and then accelerate and sprint for 10m.
Pay special attention to accelerating and de-accelerating.
Recovery: Perform each repetition every 40 seconds, stand and recover
and perform each hollow in the opposite direction.
Variation: replace the 20m cruise with sideways shuffle.
10 m
20 m
10 m
Start
Sprint
Cruise
Sprint
6. Functional square sprints:

From a standing start, jog to the corner of a 10 m square grid (cones),
perform a lateral shuffle leading with the right (R) leg for 10 m, followed by
a 10 m back pedalling, 10 m lateral shuffle leading with the left (L) leg,
and finish with a 10 m forward sprint. All running to be performed at
maximal effort.
Recovery: Standing recovery and perform each repetition every 40 s.
Variation: Perform forwards sprint across all four sides of the grid
emphasising the
change of direction at the corners.
Start
Jog
Lateral shuffle to R
Forward
10 m
square
Backwards
pedal
sprint
Lateral shuffle to left
34
7. Retreating Sprints:
From a standing start pedal for 10 m at maximal effort, followed by 10 m
lateral shuffle as fast as possible and 10 m forward sprint. Alternate the
direction of the lateral shuffle for each repetition. Emphasise smooth
transitions from back pedalling to lateral shuffle and then to forward
sprint.
Recovery: Stationary recovery, perform each rep every 30 seconds.
10 m
Backpedal
10 m
Lateral shuffle
10m
Forward sprint
The Development of Endurance

Start by performing 1 endurance session/ week and over a 3-4 week period
increase to where you are doing 3 sessions/week. Also start by doing Level
1 endurance training combination and progress as you get fitter to Level 3.
As you increase the number of endurance sessions per week reduce the
number of muscular strength training sessions/week from 3 to 2 and then
to 1/week.
Level 1
Level 2
Level 3
Choose 3
exercises
Choose 1
exercise
Choose 1
exercise
Choose 2
exercises
Choose 2
exercises
Choose 1
exercise
0
exercises
Choose 1
exercise
Long distance - low intensity

Track Fartlek
Ten stride field cruises
Field pyramids
Medium distance - moderate
intensity
10 x 10 m Zigzag
5 x (2 x 22 m) Functional Shuttle
Short distance - high intensity
4 x 40 m Functional squares
10 x Jump and 10 m sprint
Choose 2
exercises
1. Track Fartlek:
On a running tract (400 m) perform 4 laps (1600 m) running according to
the following schedule. Cruising is defined running with elongated stride at
an intensity at which you cannot
35
speak while running but is slower than sprinting. Sprinting for this purpose,
means running at greater than 90% of maximum effort.
I. 100
II. 100
III. 100
IV. 100
V. 150
VI. 200
VII.100
m
m
m
m
m
m
m
jog,
jog,
jog,
jog,
jog,
jog,
jog,
100 m cruise (200 m)

50 m sprint (900 m)
50 m sprint (1100 m)
50 m sprint (1350 m)
50 m cruise, 100 m jog (1600 m)
2. 10 x Ten - stride field cruises:

Running across the length of a hockey field perform 10 strides of each of the
following running variations in a continuous manner until you cover the
length of the pitch. All running variations are to be performed at cruise
speed or greater. Recover by jogging slowly back to the end of the pitch that
you started at. One session comprises of 10 lengths of 10 stride cruises.
(i)
(ii)
(iii)
(iv)
Forward sprint
Lateral shuffle (bounding) to the left and right
Back pedal
Forwards cruise
3. Field Pyramids:
Start on the backline and sprint to the 22 m line and jog back. Repeat this to
the halfway line, the far 22 m line, the far backline, the far 22 m line, the
halfway line and the near 22m line (see diagram). Each shuttle is performed
by sprinting out to the designated line and jogging back while recovering.
Shuttle 1 & 7
Shuttle 2 & 6
Shuttle 3 & 5
Shuttle 4
36
4. 10 x 10 m Zigzag:
Sprint from the start for 10m, turn and jog forwards for 10 m while
recovering and complete 10 (2 x 5) such zigzags according to the diagram
for one rep. Recover for three times. The time it takes you to complete the
first rep and perform 10 reps/session. A variation would be to replace the
forwards jogging with slow lateral shuffle.
10
START
5. 5x (2x22 m) Functional Shuttle:

Start on the backline, sprint forward to the 22 m line and perform a
variation run back to the backline. Perform this exercise in pairs and recover
while your partner runs, or recover for the time it takes you to complete the
first shuttle. Repeat 5 times to complete one set and do 3 sets per session
with a different variation run in each set
(i)
(ii)
(iii)
Set 1 - Sideways shuffle to left

Set 2 - Sideways shuffle to right
Set 3 - Back pedal
6. 4 x 40m Functional Squares:

According to the diagram, forward sprint down the length of a 10m grid,
shuffle laterally across the diagonal, forward sprint along the straight and
finish with a lateral shuffle across the diagonal. All this is to be performed at
maximal effort. Recover by jogging around the outside of the grid (40 m).
Repeat 5 times for one and do 4 sets per session.
START
10 m square
Lateral
shuffle to R
&L
Forward sprint
37
7. 10x Jump and 10 m sprint:

Perform 5 reps of a standing jump followed by a forward 10 m sprint. Walk
back and repeat 10 times for a session. Alternate between a standing tuck
jump and a jump lunge.
Dynamic Warm-up
Use this warm-up before all training sessions and umpiring appointments. Hold
each stretch for 25 to 30 seconds in a position that causes slight discomfort.
Extend the warm-up if necessary by repeating the last 3 Exercises (Numbers
7-9) and the corresponding stretches.
No
1
Dynamic Exercise
Jog for 200 m or cycle or row for 10-15 minutes
Static Stretches
Hamstrings
Quadriceps
Groin
Walking lunges for 25 m
Calves
Hip flexor
Walking high knees for 25 m
Gluteus
Achilles
Walking Cariocca (sideways running) for 15 m

each way
Hamstrings
Lower Back
Variation run - butt kicks for 25 m
Groin
Quadriceps
Variation run - Sideways bounding for 25 m
Groin
Calves
Strides at 60% of maximum effort for 40 m
Hip flexor
Gluteus
Strides at 75% of maximum effort for 40 m
Achilles
Hamstring
Strides at 85-95% of maximum effort for 40 m
Quadriceps
Gluteus
38
1. Hamstrings:
Lie on your back, straighten one leg up and place one hand behind the
thigh and the other behind the calf. Pull the leg gently towards your chest
until you feel enough tension in the hamstring and hold. Repeat on the
other leg.
2. Quadriceps:
Stand on your right leg, bend the knee of your left leg and take hold of the
left foot behind your buttocks. Pull gently upwards on the foot while
maintaining a straight body and hold once a suitable tension is achieved.
Repeat on the other leg.
3. Groin:
Squatting on your haunches, place your elbows inside your knees and
gently press outwards until the desired tension is reached.
4. Calves:
Assume a press-up position up against the wall, place the right foot behind
the left off the ground. Keep the left foot flat on the ground and lean the
body forward until the ideal tension in the left calf is reached. Repeat on
the other leg.
5. Hip flexor:
Assume a front lunge position, keeping the trunk upright, press downwards
and forwards until suitable tension is felt in the upper thigh area of the leg
outstretched to the back. Repeat on the other leg.
6. Gluteus:
Sitting upright on the floor bend the left leg at the knee and place the left
foot on the ground outside (on the right hand side) of the knee of the
outstretched right leg. Hug the left knee to the right shoulder until suitable
tension in the left buttock is felt. Repeat on the other leg.
7. Achilles:
As with the calf stretch but bend at the knee and feel the tension below
the calf in the Achilles tendon.
8. Lower back:
Lie on your back, bring your knees to your chest, then drop the knees to
the left. Place your left hand on your right knee and apply pressure until
enough tension is generated in the lower back. Repeat to the other side.
39
Flexibility Development
Maintaining flexibility is an important objective and this is best achieved after
training or umpiring when the muscles are warmed up. Repeat the static
stretches listed under the dynamic warm-up as a warm-down which is just as
important.
Weekly training schedule

You may be called upon to prepare a 'peak' for a specific tournament with
short to medium term (4-6 weeks) notice. To improve your specific fitness,
follow these guidelines:
1. Your current level of fitness: Start slowly if you are new to any aspect of
training and progress from a couple of hours a week to that listed in the
guideline.
2. Available time: Assess the time available to you for fitness training and
prioritise your training needs when planning your weekly schedule
3. Strengths and weakness: Determine what areas of your fitness need to
improve the most and address those to a greater extend than those areas
that you feel that you are good at.
Fitness
component
Week
1
Muscular
Strength
3 x a 2
x
week
week
a 1 x a
week
1
x
week
a 1 x a
week
Speed
Agility
and
Week 2
Endurance
1 x a 1-2 x
week
week
Training Level
Level 1
Week 3
Week 4
a 2 x a 3 x a
week
week
Level 1-2
Level -3
Recov
er for
three
days
Tourname
nt
Level 3
Recovery
The benefit of any fitness training depends entirely on how effectively your
recover from that training prior to performance. High intensity and or high
volume training needs more recovery time and intervention to facilitate
performance. This means that if you are training more regularly and at
moderate to high intensity, then you need to implement certain recovery
strategies.
1. Rest and relaxation: Schedule time to rest and learn the necessary skills
to relax:
Mediation
Listen to Music
Auto-genic training techniques
40
Imagery and visualisation
41
2. Re-hydrate and refuel: Follow good nutritional practices and regardinghydrate during training, umpiring and recovery periods.
3. Physical therapies:
I.
Shower after all training sessions and use contrasting showers, hot (1-2
minutes at 35-38C) and cold (10-30 seconds at 10-16C), spa baths
and cold plunge pools
II. Sports massage on a regular basis increases recovery from training and
umpiring.
The Progressive Shuttle-Run Test

This test, often referred to as the beep test, will be the one that will be used
by your Umpires Manager to test your fitness.
International
Class 1
World & Olympic list
Men
Women
Minimum of level 9
Minimum of level 8
Minimum of level 10
Minimum of level 9
Should aim for higher levels
The Beep Test does require equipment. It requires a cassette and cassette
player. Your national association should be able to obtain a cassette and
instruction book for you, as it is widely available from national sports/coaching
councils. When undertaking the test, it is essential that the distance between
the markers is accurately measured (20m).
The principle is straightforward: the person being tested runs to and from (a
shuttle run) along a measured track, keeping up with a series of bleeps on the
cassette. The timing bleeps start off very slow, but get progressively faster, so
that it becomes harder and harder to keep up the required speed. The runner
stops when he or she can no longer maintain the set pace.
In order for this test to work properly, you have to push yourself to your limit.
If you are suffering from any injury or illness, or if you have any reason to
think you may not be in a good general state of health, you should consult
your doctor before doing this test.
When using this test you will find you get much better results and find it more
enjoyable if you train with other people.
Note:
When running the beep test, you must not keep going until you
collapse. You should
stop once it becomes very difficult, but push yourself until that stage
is reached.
42
If you would like to practise the beep test and encounter difficulty in trying to
purchase a tape, you can contact either:
The Australian Coaching Council (Customer Services)
PO Box 176
Belconnen ACT 2616
Australia
Tel: + 61.2.6214.1795
Fax: +61.2.6214.1200
E-Mail: acc@ausport.gov.au
or
The National Coaching Foundation
114 Cardigan Road
Headingly
Leeds LS6 3BJ
England
Tel: + 44.113.274.4802
Fax: + 44.113.275.5019
43
9. Medical
1. A full medical check up including EKG (ECG) cardiovascular status
It is recommended that at least once
each
year
that you have:
2.
Blood
Analysis
3. Urine Analysis
4. Women will also require menstrual clearance
It is further recommended that at least once every two years you have:
1. An eye sight test
2. A hearing examination
Your National Association should be able to arrange these tests / examinations

for you.
44
10
.
Nutrition & Diet
It is important to follow a nutritious and well

balanced diet. This will help to ensure that
you remain healthy and in good shape, and it
will assist with recovery between training
sessions.
Fuelling with Carbohydrates
You must supply the body with sufficient energy in the form of
carbohydrate to maintain the stores of energy within your muscles.
Carbohydrate is stored in muscles (as well as in your liver) in the form of
glycogen. If your glycogen stores become low, training and umpiring
become increasingly strenuous and you will suffer from fatigue.
During tournaments and intense training periods, try to base some of your
meals around carbohydrate rich food, including rice, pasta and other
grains, breads, breakfast cereals, starchy vegetables, pulses and legumes,
fresh fruit, milk and yoghurt.
As well as eating carbohydrate-rich meals, snack on carbohydrate-rich

foods throughout the day. High carbohydrate between meal snacks include
fresh, canned or dried fruit, fruit yoghurts, low fat fruit muesli bars, rice
cakes topped with banana and honey, muffins, and breads etc.
Start the day with a high carbohydrate breakfast. This will top up your
energy levels, kick start your metabolism and get your day off to a great
start. Good breakfast choices include breakfast cereal with low fat milk,
fresh or canned fruit, low fat yoghurt, freshly squeezed fruit juice, toast,
muffins or crumpets spread with jam or honey, pancakes topped with
stewed fruit and/or syrup, or baked beans on toast.
It is likely that your appetite will increase as the volume and intensity of
training increases, so you will need to eat more carbohydrate rich foods.
Recovery
Your body needs times to recover from training. Rest days are important to
refuel your carbohydrate stores.
Try to eat so that you sufficiently re-fuel between training sessions and
matches. Start the recovery process as soon as possible by eating a
carbohydrate rich recovery snack straight after training and matches.
Examples of recovery snacks include sports drinks, glucose confectionery,
fruit, jam, honey or banana sandwiches, rice puddings.
Eat less Fat

Fat is readily stored as body fat and is a poor source of energy. Try to limit
your intake of high fat foods for these reasons, as well as to make room for the
more important carbohydrate rich foods.
45
Limit dietary fat by minimising your use of butter and margarine, and oil in
cooking, choose low fat dairy products, choose lean cuts of meat, trim fat
from meat an remove skin from poultry, limit cakes, biscuits and take-away
foods.
Use low fat methods of cooking.

frying.
Try grilling, barbecuing, steaming, stir
Remain well hydrated
Aim to drink at least 1 litres of fluid each day. On hot and humid days
you will need more.
Fluids can include water, cordial, fruit juice, milk or sports drink.
Replace sweat losses associated with training. For every kilogram of

weight lost during a training session or match, drink one litre of fluid.
Remember that tea, coffee and cola drinks are dehydrating, so limit your
intake of these, particularly when re-hydrating after training or a match.
Sports drinks can also be consumed. They are particularly good for rehydrating you quickly. The carbohydrate and sodium in them helps your
body to absorb the fluid quickly.
If you are going to a warmer and more humid climate, drink plenty of fluids
in the days leading up to the match/tournament, while you are acclimating.
MATCH DAY EATING

The Pre-Match Meal
Your pre-match meal should be eaten 2-3 hours before the start of the match.
This allows sufficient time for the meal to digest, so that there will be no
competition between your muscles and digestive system for blood supply.
The meal should be low in fat, as high fat foods take longer to digest.
The meal should be high in carbohydrate to top up your blood sugar

levels.
The meal should also be light, but satisfying.
Choose something that is familiar for your pre-match meal.

experiment with new foods before a match.
Do not
Suggested pre-match meals:
Breakfast cereal with low fat milk and fresh fruit

Toast / muffin / crumpets with jam or honey
Low fat yoghurt & fresh fruit
Salads rolls or sandwiches (banana sandwich is v. good!)
Pasta with a tomato based sauce
Steamed rice or noodles with stir-fried vegetables.
46
If you are feeling nervous before a match to eat, try a liquid meal. A glass of a
commercial liquid meal, such as Sustagen Sport or Exceed Sports Meal, may
be easier to tolerate. It is essential that you do have something.
Remember to include plenty of fluid at your pre-match, so that you start the
match well hydrated.
During the match
Continue to drink plenty of fluid throughout the match. Ideally you should
have 1 cup of fluid every 15-20 minutes. Your stomach empties fluid faster
when it is full, so it is best to fill it up before the match and continue to top it
up throughout. Do not wait until you are already dehydrated before you start
drinking. Take a water bottle onto the pitch with you, leave on the side behind
you and drink when an opportunity arises.
A sports drink may be useful to top up your energy levels as well as

provide you with essential fluid.
After the Match

At the end of the match you need to continue to re-hydrate.
While
acknowledging that the weight measuring scales are a good way to determine
your existing fluid deficit, you will still need to drink more as you will continue
to perspire for some time.
Start the recovery process straight away by consuming a carbohydrate rich
snack. Rice, sandwiches, jelly confectionery, fruit and sports drinks are all
good choices.
Dont forget that alcohol is dehydrating, so if planning a post-match drink,
remember to re-hydrate thoroughly first, and alternate drinks so that you
remain well hydrated.
47
11 Conclusion
.
In this handbook we have attempted to give you, the International Umpire,
some indication of the responsibilities, information, skills and fitness
requirements which should enable you to properly prepare for your
tournaments, and which will enable you to deliver good umpiring
performances.
I cannot stress too much how important it is for you to develop a good
understanding, both verbal and written, of English. All of our FIH Briefings and
discussions are given in English. You will be able to learn and develop far more
quickly as an umpire, if you fully understand the language around you.
The whole purpose of this handbook is that it should be a 'live' document,
which will change with experience or as the demands of the game dictate. You
will also put the emphasis on different aspects as your experience increases. If
there are any areas or topics that you feel have been missed completely or
which should have a different emphasis, then please tell us.
This document will be updated from time to time, normally, for obvious
reasons, a maximum of once per year.
Enjoy your umpiring
Graham Nash - Chairman F.I.H. Umpiring Committee

Fax / Telephone : + 44. 1484. 430 416
48
Acknowledgements:
Jane Nockolds
English Hockey Umpire Development Manager

FIH World Cup and Olympic Games Umpire
Jackie Dabinett
Physiologist
Chris Harwood
The National Coaching Foundation (England)
Dennis Meredith
FIH Umpire Manager
Corinne Pritchard
FIH Umpire Manager
Hamish Jamson
FIH World Cup and Olympic Games Umpire
Dave Clark
MSc (MEd) Sports Science - Scottish Inst. of

Sport
Loughborough University
England
49
Appendix 1
FIH OUTDOOR HOCKEY UMPIRES BRIEFING 2000-2001
Updated January 2001

This Briefing paper has been prepared on behalf of and with the authority of
the FIH Competitions and Umpiring Committees and the Hockey Rules
Board. It is addressed to FIH umpires and to achieve consistency in
interpretations and application of the Rules will be the only umpire Briefing
issued at international tournaments. However, National Associations and
other organising bodies are encouraged to use the paper to achieve
consistency throughout the game.
Players and coaches are also encouraged to study this Briefing. It will help us
all to work together in the interests of a consistent understanding of the Rules
of hockey and of fair play.
INTRODUCTION
One of the major factors contributing to the success of any hockey tournament
is the performance of the umpires. It is therefore essential that all umpires
adopt a professional approach and strive both for consistency and excellence.
With a view to achieving ongoing consistency in interpretations at all
tournaments, the Competitions and Umpiring Committees of the FIH and the
Hockey Rules Board have introduced one Briefing for all outdoor tournaments.
This Briefing will be revised from time to time as required.
This Briefing paper must be read in conjunction with the Rules of Hockey 2000.
You are expected to know the Rules of Hockey. However, it is important to
ensure that everyone umpires in the same way despite limited opportunities to
umpire together. This Briefing provides some check points which are designed
to ensure that the umpiring at a tournament is consistent and of the highest
quality so that the players may achieve high standards of play. It is also
important that the players and umpires have an enjoyable tournament, as this
will be reflected in the quality of play.
A checklist of relevant umpiring issues follows. They will have a bearing on
your management of the game and will assist in your control and the
development of a rapport with the players. Remember that the spirit of a
particular Rule is the guiding factor in interpreting the Rules. Common sense
is also another great attribute to good hockey umpiring.
50
UMPIRING and CONTROL

The main objectives:
Work together as a team both on and off the pitch.
Establish control.
Endeavour to understand what the players are trying to do.
Encourage a flowing, open game, allowing maximum advantage and skill.
Support and encourage skill.
Deal promptly and firmly with foul play and direct abuse.
Make your decisions understandable for all concerned.
CO-OPERATION BETWEEN THE UMPIRES
Good team-work and co-operation are essential.
Use every opportunity within the Rules to demonstrate that you are a team.
You are expected to support your colleague by taking responsibility when
she/he is unsighted or has difficulty in seeing certain parts of the pitch.
Be as close as possible to the play. Do not hesitate to cross the centreline and if necessary go as far as is possible and reasonable into your
colleagues half to assist but also to convince the players about your
decision.
Prior to the match discuss and agree the assistance to be given and
received.
Remember and practise eye contact.
The umpire furthest from play is usually better able to take responsibility
for control of any off the ball incidents and if appropriate in cases of
misconduct must intervene as soon as possible (subject to advantage) and
penalise severely.
CAPTAINS
The Captain is responsible for the behaviour of all their players. Use
him/her!
If a Captain fails to carry out this responsibility then deal with him/her
accordingly.
Deal severely with players who approach you as a group.
Call the Captain and require them to exert authority in this situation.
Surrounding the umpire to protest is not acceptable.
If this occurs, the non-involved umpire must immediately go to
assist.
The Captain must take responsibility for any player who directly abuses,
confronts, or challenges an umpire.
VERBAL ABUSE / MISCONDUCT
Do not accept verbal abuse directed at you, your colleague or
opponents.
Do not accept other types of misconduct.
Deal with misconduct promptly.
It is immaterial if you cannot understand the language of the player(s);
body language and attitude will be clear.
Captains must be required to take full responsibility for controlling the
behaviour of their players including their substitutes.
51
USE OF COLOURED CARDS
Cards are not only personal penalties but also signals to all players of
both teams, to spectators, etc.
If players are misbehaving, use your cards.

Use them in a proper and consistent way.
A yellow card means a minimum suspension time of 5 minutes.
There should be a clear time difference between yellow cards issued for a
minor offence and those awarded for more serious and/or physical
offences.
As a guide, the minimum of 5 minutes will normally be appropriate for
non-personal verbal offences or other minor offences, such as not moving
away from a free hit or straightforward stick interference.
There may be particular circumstances where you feel an additional one or
two minutes suspension is appropriate. However, in the case of physical
offences where the body is played or rough play takes place, a 10 minute
suspension will usually be appropriate and might be even longer depending
on the severity of the offence.
Where a player deliberately strikes another with the stick or a fist, or
deliberately kicks or spits at another player, the red card must be shown
immediately.
SUBSTITUTIONS
No player may be substituted once a penalty corner has been awarded
(except for the defending goalkeeper if injured or suspended).
Substitutions must take place in the proper manner.
If a goalkeeper is suspended after the award of a penalty corner (or at any
other time), the reserve goalkeeper may be put in goal but a field player
shall leave the field of play so that the team concerned has one less player
on the field.
INJURIES
During the Tournament Briefing you will get special instructions on injuries and
how to handle them.
RULES and INTERPRETATIONS some Check Points
TACKLING
Destructive tackling is one of the greatest detractors from our game
and we must eliminate bad and poor tackles.
Ensure the tackler is in a good position to tackle.
The tackler should only be trying to play the ball (and not the opponent).
Be aware of tackles made from behind especially if the hand or arm is used
to push an opponent in the back when tackling from the reverse side.
Deal severely with, and therefore eliminate from play, destroying tackles
designed to break down open skilful play.
52
SLIDING / DIVING TACKLES

Keep in mind that sliding and/or diving towards the ball with the
body can be dangerous and can lead to injury. You should be strict in
enforcing this.
If a player plays only the ball with the stick and there is no danger, allow
play to continue; there is no offence.
Diving/sliding into a shot or a player in possession of the ball, in most
instances should be penalised.
Be aware of players who fall deliberately across the path of an opponent to
break-down the play.
In addition to the appropriate penalty, a caution or suspension may be
necessary.
PHYSICAL PLAY
There is a tendency for defending players within the 23 metres area
but outside the circle and attacking players within the attacking
circle to be more physical.
A wide variety of penalties are available to be used.
If players do not stop this behaviour, upgrade to a more severe penalty.
Players who are skilful and play within the Rules must be protected.
DANGEROUS PLAY
Be aware of the ball coming off the pads and/or gloves of the goalkeeper
especially if they use foam protection; a rebound is not of itself an offence.
Prevent the raised stick especially over the head of an opponent.
Do not allow players to use their stick or leg to trip an opponent.
LOFTED BALL
Make sure the player to whom a lofted ball (ie a ball raised intentionally,
legitimately, high and safely over a distance) is directed gets the time and
the space to control the ball.
An opponent should not approach within 5 metres of the player receiving
the ball (be it an attacker or defender), until the ball is received and is on
the ground.
If a player lofts the ball safely into free space and another player of the
same team and an opponent reach the area where the ball will land at the
same time, then the player of the team which played the ball shall give the
opponent time and space to bring the ball under control.
RAISED BALL
A raised ball must be judged explicitly on actual or potential danger and
not solely whether the ball is off the ground.
Any ball going into the circle should be judged the same way.
A raised ball hit into a crowded circle in most instances should be penalised
on the basis that it is likely to lead to dangerous play.
Remember, there is no Rule that says the ball must be on the ground (but
note that a ball cannot be deliberately raised over a long distance so that it
falls directly into the circle).
OBSTRUCTION
Obstruction still exists.
53
Be aware of players who are in possession of the ball and who:

back into an opponent
turn and try to push past an opponent
shield and stand still when under pressure
drag the ball near their back foot when moving down the side-line or
along the back-line.
Be aware of players who shield the ball with the stick to prevent a
legitimate tackle.
FREE HIT
Remember we want to encourage a fast, flowing and open game, but:
The ball should be stationary.
The ball must move at least one metre.
Reverse the decision or increase the penalty (progress the free hit up to
10m or apply a separate more severe penalty) for all breaches of the free
push Rule but note that it helps your rapport with the teams if you give at
least one warning before reversing a free hit.
The free hit must be taken close to the offence. You can be a little more
lenient in the midfield. Inside the 23metres area, you need to be more
precise, especially when the free hit is close to the circle. Players must
never get an unfair advantage from the position of a free hit.
FIVE METRES DISTANCE
Make it easy for yourself by being strict and consistent with the 5m
requirement.
Establish 5 metres early, if possible before the hit is taken.
If you can avoid it, do not blow the whistle a second time to indicate 5
metres. This may break down the flow of the game and destroy the chance
of a quickly taken free hit.
All players to be 5 metres from the ball at a free hit to the attack within 5
metres of the circle.
Opponents to be 5 metres from the ball for all other free hits or when the
ball is put back into play (e.g. from the side-line).
10 METRES ADVANCE RULE
Use of the maximum 10 metres advance Rule can be very effective so

long as it is not used excessively.
It can be a useful first control measure.

Any spot up to 10 metres forward may be used and is decided by the team
taking the free hit.
BALL OVER OWN BACK-LINE

If you are absolutely sure that a defender intentionally played or deflected the
ball over their own goal/back-line, you should award a penalty corner. In this
context intentionally means that the player had different options to play the
ball, but chose to play it over their own back-line.
54
PENALTY CORNER
At half-time or full-time there is a possibility that the penalty corner is being
played when the end of time of time is indicated (e.g. when the hooter is
blown in a tournament).
You must realise that this or a following penalty corner or penalty stoke is
allowed to be completed, before you indicate the end of that period of the
game.
The penalty corner is ended either when:
- the ball is played over the back-line by an attacker or
- the ball is played unintentionally over the backline by a defender or
- the ball goes over the circle line for the second time or
- the ball travels more than 5 metres from the circle or
- a goal is scored or
- an attacker breaches any Rule.
But remember that before any of these things happen another penalty
corner (or a penalty stroke) might be awarded and it too must be
completed.
UMPIRING OBJECTIVES A SUMMARY

Be Consistent
Good umpires maintain respect by being consistent and never uncertain. Keep
control of the game - use preventative umpiring.
Be Approachable
One of the things that annoys coaches and players is when umpires seem
unapproachable, detached, and even unfeeling. You can be excellent with the
Rules, signalling, whistling, positioning etc. but unless this is combined with a
good rapport with the players you will have problems.
Be Prepared
No matter how long you have been an umpire or how many times you have
worked with the same colleague umpire, it is essential you have a pre-match
conference (including the reserve umpire) for every match. Going into a game
without a pre-match conference is like a schoolteacher going into a classroom
without a lesson plan.
Be Focused
In order to do a good job you must maintain concentration at all times. To do
that you cannot allow anything or anyone to distract you.
Be Clear
Whistle and signal for ALL. Use only official signals including advantage.
Vary use of the whistle to communicate decisions. See yourself on video.
Be Yourself
Umpire the game and enjoy it.
Be Better
Do not be complacent. No matter how well you have umpired recently and no
matter how elevated your reputation, you must aim to become an even better
umpire with each and every game.
Good luck, good umpiring and enjoy your game!
55
Appendix 2
FIH INDOOR HOCKEY UMPIRES BRIEFING 2000-2001
Updated December 2000

This Briefing paper has been prepared on behalf of and with the authority of
the FIH Competitions and Umpiring Committees and the Hockey Rules
Board. It is addressed to FIH umpires and to achieve consistency in
interpretations and application of the Rules will be the only umpire Briefing
issued at international tournaments. However, National Associations and
other organising bodies are encouraged to use the paper to achieve
consistency throughout the game.
Players and coaches are also encouraged to study this Briefing. It will help us
all to work together in the interests of a consistent understanding of the Rules
of hockey and of fair play.
INTRODUCTION
One of the major factors contributing to the success of any hockey tournament
is the performance of the umpires. It is therefore essential that all umpires
adopt a professional approach and strive for both consistency and excellence.
You are expected to know the Rules of Indoor Hockey 2000. However, it is
important to ensure that everyone umpires in the same way despite limited
opportunities to umpire together. This Briefing provides some check points
which are designed to ensure that the umpiring at a tournament is consistent
and of the highest quality so that the players may achieve high standards of
play. It is also important that the players and umpires have an enjoyable
tournament, as this will reflected in the quality of play.
A checklist of recent Rules changes and relevant umpiring issues follows. They
will have a bearing on your management of the game and will assist in your
control and the development of a rapport with the players. Remember that
the spirit of a particular Rule is the guiding factor in interpreting the Rules.
Common sense is also another great attribute to good hockey umpiring.
INDOOR HOCKEY RULES 2000

RULES CHANGES: 2000
Rule 6.4.a Substitution
Substitution of either an attacker or defender is permitted at the award of a
penalty stroke.
Rule 7.2.d Discipline
The Captain is responsible for the behaviour of all players including the
substitutes.
Rule 14.4 Penalties
56
If there is another offence by the offending team before the awarded penalty
has been taken, the penalty may be progressed up to 5 metres, upgraded
and/or dealt with as misconduct or reversed if committed by the previously
benefiting team.
EXPERIMENTAL RULES: 2000
Rule 4.5.a Edge of Stick
The current mandatory experiment in outdoor hockey allowing players to play
the ball with the edge of the stick has been incorporated in the Indoor Rules.
The edge is sometimes used in a
dragging motion to push the ball or in making a tackle with the stick very low
and parallel to the pitch.
UMPIRING AND CONTROL
The main objectives:
Work together as a team both on and off the pitch.
Establish control.
Endeavour to understand what the players are trying to do.
Encourage a flowing, open game, allowing a maximum of advantage and
skill.
Support and encourage skill.
Deal promptly and firmly with foul play and direct abuse.
Make your decisions understandable for all concerned.
CO-OPERATION BETWEEN THE UMPIRES
Indoor Hockey is a fast game and therefore teamwork and co-operation are
essential.
Use every opportunity within the Rules to demonstrate that you are a team.
You are expected to support your colleague by taking responsibility when
she/he is unsighted or has difficulty in seeing certain parts of the pitch. If
necessary cross the centre line to assist your colleague and to convince the
players about your decision.
Prior to the match discuss and agree the assistance to be given and
received.
Remember and practise eye contact.
The umpire furthest from play is usually better able to take responsibility
for control of any off the ball incidents and if appropriate in cases of
misconduct must intervene as soon as possible (subject to advantage) and
penalise severely.
SIGNALLING
Use only the official signals - including advantage!!
Keep signals simple.
Try to have a video check incorporated in your preparations.
It is not acceptable to use signals you have made up for yourself;
they only cause confusion.
VERBAL ABUSE/MISCONDUCT
Do not accept verbal abuse directed at you, your colleague or
opponents.
Do not accept other types of misconduct.
Deal with misconduct promptly.
57
It is immaterial if you cannot understand the language; the body language

and attitude
will be clear.
Captains must be required to take full responsibility for controlling the
behaviour of their players including those on the substitutes bench.
CAPTAINS
The Captain is responsible for the behaviour of all their players. Use
him/her! If a Captain fails to carry out their responsibility then deal with
him/her accordingly.
Deal severely with any attempts by players who approach you as a group.
Call the Captain and require them to exert their authority in this situation.
Surrounding the umpire to protest is not acceptable.
If this occurs, the non-involved umpire must immediately go to
assist.
The Captain must take responsibility for players who directly abuse,
confront, or challenge
an umpire.
USE OF COLOURED CARDS
Cards are not only personal penalties but also signals to all players of both
teams, to spectators etc.
If players are misbehaving use your cards.
Use them in the proper way.
A yellow card means minimum suspension of 2 minutes.
There should be a clear time difference between yellow cards issued for
minor offences and those issued for more serious and / or physical
offences.
As a guide, the minimum of 2 minutes will normally be appropriate for nonpersonal verbal abuse or other minor offences, such as not moving away
from a free push or straightforward stick play.
There may be particular circumstances where you feel an additional one or
two minutes suspension is appropriate. However, in the case of physical
offences where the body is played or rough play takes place, a 5 minute
suspension will usually be appropriate and might be even longer depending
on the severity of the offence.
When a player deliberately strikes another with stick or fist, or deliberately
kicks or spits at another player, the red card must be shown immediately.
RULES, INTERPRETATIONS, AND DECISION MAKING
PLAYING THE BALL
A long pushing or sweeping stroke with the stick along the pitch before
making contact with the ball is not permitted. The push/stroke should
begin with the stick near the ball. After making the push/stroke it is not
permitted to follow through with the stick along the pitch so that the ball is
propelled directly at an opponent . This is dangerous play.
To be classified as a shot at goal, the ball must be going directly towards or
between the goal-posts. A lifted ball going wide of the posts is an offence.
58
LYING ON THE PITCH

Accidental hand, arm or knee on the floor should not be blown as an
offence, but the intentional use of hand, arm or knee on the floor to gain
an advantage is an offence and should be penalised.
A goalkeeper lying on the floor is permitted to play the ball only if both
goalkeeper and ball are within the circle.
TACKLING
Destructive tackling is one of the greatest detractors from our game
and we must eliminate bad and poor tackles.
Ensure the tackler is in a good position to tackle.
Tackler should be trying to play only the ball (and not the opponent).
Be aware of tackles made from behind especially if the hand or arm is used
to push an opponent in the back when tackling from the reverse side.
Be aware of diving or sliding tackles that can cause injuries to tacklers and
opponents.
Deal severely with, and therefore eliminate from play, destroying tackles
designed to break down open skilful play.
PHYSICAL PLAY
There is a tendency for players within the attacking circle and in their
opponents defending half of the pitch to be more physical.
A wide variety of penalties are available to be used.
If players do not stop this behaviour, upgrade to a more severe penalty.
Players who are skilful and play within the Rules must be protected.
RAISED BALL
It is not usually necessary to penalise a raised ball outside the circle or by
defenders unless unfair benefit has been gained .
An unintentionally raised ball (less than 10cm) is allowed unless an
opponent is within playing distance or in the direct playing line.
When stopping the ball, if it rises no more than 10cm and no opponent
within playing distance is hindered, there is no offence.
When the ball is in the air and the stick is motionless a rebound in any
direction is no offence.
DANGEROUS PLAY
Be aware of the ball coming off the pads and/or gloves of the goalkeeper
especially if they use foam protection. A rebound is not an offence and
players must wait until the ball is on the floor before playing it.
Prevent the raised stick especially over the head of an opponent.
Do not allow players to use their stick or leg to trip an opponent.
OBSTRUCTION
Obstruction still exists.
Be aware of players who are in possession of the ball and who:
back into an opponent
turn and try to push past an opponent
shield and stand still when under pressure
59
shield the ball near their back foot when moving down the sideboards
or along the
back-line.
Be aware of players who shield the ball with the stick to prevent a
legitimate tackle.
FREE PUSH
Remember we want to encourage a free flowing game, but:
The ball must be stationary.
The ball must move at least 10cm.
Reverse the decision or increase the penalty (progress free push up to 5
metres or apply a separate more severe penalty) for all breaches of the
free push Rule.
Free push must be taken 'close to' the offence. You can be a little more
lenient in the midfield. If within 3 metres of the circle it is to be taken very
near the spot. Players must never get an unfair extra advantage from the
position of a free push.
FREE PUSH (3 metres distance)
Make it easy for yourself by being strict and consistent with the 3 metres
requirement.
All players to be 3 metres from the ball at a free push to the attack within
3 metres of
the circle.
Opponents to be 3 metres from the ball when it is put back into play.
Free push taken inside the circle (by defence), all opponents to be 3 metres
away and outside the circle.
If you can avoid it, do not blow the whistle a second time to indicate 3
metres. This may break down the free flow of the game and destroy the
chance of a quickly taken free push.
Establish 3 metres early, if possible before the push is taken to avoid
unnecessary whistling.
BALL OVER OWN BACK-LINE
If you are absolutely sure that a defender intentionally played or deflected
the ball over their own goal/back-line, you should award a penalty corner.
In this context intentionally means that the player had different options to
play the ball, but chose to play it over their own back-line.
PENALTY CORNER STOP
The ball should be nearly motionless. A movement of no more than 5cm
is acceptable before a shot at goal is permitted.
The ball can be stopped either inside or outside of the circle.
INJURIES
During the Tournament Briefing you will get special instructions on injuries and
how to handle them.
60
UMPIRING OBJECTIVES A SUMMARY

Be Consistent
Good umpires maintain respect by being consistent and never uncertain. Keep
control of the game - use preventative umpiring.
Be Approachable
One of the things that annoys coaches and players is when umpires seem
unapproachable, detached, and even unfeeling. You can be excellent with the
Rules, signalling, whistling, positioning etc. but unless this is combined with a
good rapport with the players you will have problems.
Be Prepared
No matter how long you have been an umpire or how many times you have
worked with the same colleague umpire, it is essential you have a pre-match
conference (including the reserve umpire) for every match. Going into a game
without a pre-match conference is like a schoolteacher going into a classroom
without a lesson plan.
Be Focused
In order to do a good job you must maintain concentration at all times. To do
that you cannot allow anything or anybody to distract you.
Be Yourself
Umpire the game and enjoy it.
Be Better
No umpire should be complacent. No matter how well you have umpired
recently and no matter how elevated your reputation, you must aim to become
an even better umpire with each and every game.
Good luck, good umpiring and enjoy your game!
61

Panduan Umpire

Hochgeladen von

Dokumentinformationen

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Panduan Umpire

Hochgeladen von

Copyright:

Verfügbare Formate

Contents

Fitness Programme and Test

Nutrition and Dietary Guidance

This handbook is published by the F.I.H Umpiring Committee to assist umpires

HANDBOOK FOR INTERNATIONAL UMPIRES 2001

We feel that the information provided will be of great assistance to umpires

HANDBOOK FOR INTERNATIONAL UMPIRES 2001

Responsibilities and Information

Commitment to full and proper tournament preparation.

To keep yourself up to date with Rule changes and interpretations.

To respond promptly within the set time-scale to any communication

To ensure that your travel arrangements enable you to arrive at a

To be part of the Umpires Team at a tournament and not stay with

To be smartly dressed in the approved kit (while umpiring).

Note: The shirts and other items may be purchased from

When appointed to a tournament never finalise your travel

HANDBOOK FOR INTERNATIONAL UMPIRES 2001

It is not recommended that you take your partner to an event.

Food or a meal allowance will be provided at a tournament, however,

At a tournament the Tournament Director is responsible for appointing

Increasingly, video is being used to analyse umpires performance, and

At the end of a tournament, you should have an overview meeting with

The Tournament Director is responsible for marking your umpiring

HANDBOOK FOR INTERNATIONAL UMPIRES 2001

The marking system currently used is (max 10):

As part of the award of International Umpires status you will receive a

Ensure you notify the FIH promptly of any change of address /

"Allowable" matches in relation to umpiring international "Caps"

Any Senior/Junior U.21/Army Outdoor Inter- Nations matches

Any Senior/Junior U.21/Army Outdoor single Inter-Nations match

Any match that is not registered as described above will not

HANDBOOK FOR INTERNATIONAL UMPIRES 2001

Check well in advance of an event whether or not you need a visa.

Allow plenty of time to travel to the airport.

If travel arrangements permit, meet up on route with other colleagues.

Carry some local currency in case of unforeseen problems (e.g. no

Carry in your hand luggage personal items such as washing kit, a

Always take dress suitable for a formal occasion, most tournaments

HANDBOOK FOR INTERNATIONAL UMPIRES 2001

Take with you any medications or toiletries, which may be difficult to

You may care to take some books to help you relax.

If you intend to phone home, an international phone card may assist.

There are times at tournament when umpires are invited to

It has been known that however for officials linked to certain

If such an invitation were received ensure that your TD and UM

HANDBOOK FOR INTERNATIONAL UMPIRES 2001

The most important aspect of an umpire's job are:

To have a thorough knowledge of the current Rules of Hockey.

To support and encourage skilful play.

To deal promptly and firmly with foul play.

To allow the maximum of advantage to assist a flowing open game.

To establish control and use effectively all the available penalties.

Co-operation and Support

Positioning (Refer to the diagram on page12 and 13)

HANDBOOK FOR INTERNATIONAL UMPIRES 2001

Tackling / Stick play:

Look hard at what the player is trying to

You also need to develop an awareness of how

HANDBOOK FOR INTERNATIONAL UMPIRES 2001

Lifted Ball: Should not be automatically blown simple because it lifts.

How you related to players is often the difference

- Both watching them in action and obtaining their

Senior Players / Coaches

- This can either be previous top tournaments which