Weekly TASKs

WEEK 14: Register for a Rules Clinic Webinar

This week's task is for officials (who haven't done so already) to register for one Rules Clinic Webinar using the hyperlinked google form below. The Rules Clinics will be held on July 26th, July 28th, and July 30th. Each session will take place from 7pm to 8:30pm and will contain the same information. Make sure you register ASAP as spots will be limited for each session.

RULES CLINIC WEBINAR REGISTRATION FORM

WEEK 13: 2020 Soccer Officials Quiz from Referee Magazine

This week's task is for officials to take the 2020 Soccer Officials Quiz from Referee Magazine. The quiz can be found by clicking on the hyperlink below. Please note that you must enter your name and e-mail address to access the quiz. A PDF form of the quiz will be sent to your email for reference.

Soccer Officials Quiz 2020

WEEK 11 and 12: NCHSAA Registration

This week's task is for officials is to register with the NCHSAA and set up your DragonFly Account. Please click the hyperlinks below to access the documents which explain this procedure.

DragonFly Introduction Document

Dragonfly Registration Information

WEEK 10: Concussion Course Completion

The weekly task is going to be MANDATORY. All officials will need to complete CONCUSSION IN SPORTS after June 1, 2020 for the upcoming season as part of their eligibility requirements per the NCHSAA. What a great time to knock out this requirement!

You can access the course by clicking HERE.

Please submit your course completion certificate by clicking HERE.

WEEK 9: Rules Quiz courtesy of Will Compton

This week's task is to complete a quiz on the rules which was created by Will Compton. To access the quiz, click on the "Rules Quiz" hyperlink below. Feel free to use the provided links as a reference while taking the quiz.

Rules Quiz

https://www.nfhs.org/articles/dropped-ball-procedure-amended-in-high-school-soccer/

https://www.nfhs.org/sports-resource-content/soccer-rules-changes-2020-21/

https://www.highschoolot.com/nchsaa-addresses-contact-limitations-in-football-soccer-overtime-at-board-meeting/19077551/

WEEK 8: Clip Discussion and Zoom Meeting

This week's task is for people to comment on the clips posted on the Clip Discussion page. In addition to this, please plan to attend the Zoom meeting on Wednesday, May 20th at 7pm, where we will review the clips from past discussions.

Topic: Clip Discussion Review

Time: May 20, 2020 07:00 PM Eastern Time (US and Canada)

Join Zoom Meeting link:

https://dpsnc.zoom.us/j/94037189387?pwd=UFlzbENDcWdkSm12V3NxTCtmNWxudz09

Meeting ID: 940 3718 9387

Password: 695980

WEEK 7: Clip Discussion

This weeks challenge is to participate in the three clip discussions that will be posted on the Clip Discussion page. There will be a clip posted for discussion on Monday, Wednesday, and Friday.

Below is a new workout plan for this week if you chose to do it. This is not part of the challenge this week, but we would still love to see your workout pictures on the padlet app below. For instructions on how to post to the Padlet app, click HERE. For instructions on how to take a picture/video of yourself while exercising, click HERE.

TUESDAY (5/12):

• Warm-Up: A-skip (15 seconds x 2); High Knee Run (15 seconds x 2); Butt-Kick Run (15 seconds x 2); Sweep the Grass (10 each side)

• Cardio: 2 minute run, 1 minute walk. Complete 8 repetitions of that cycle.

• Strength: Push-Ups (3x10); Bent-Over Rows (3x10); Rear foot elevated Split Squat (3x6 each side); Body Weight Squats (3x12); Leg Raises (3x12)

• Stretching: Hamstring Stretch (3x30seconds each side); Hip-Flexor Stretch (3x30seconds each side); Piriformis Stretch (3x30seconds each side)

THURSDAY (5/14):

• Warm-Up: A-skip (15 seconds x 2); B-Skip (15 seconds x 2); Quad-Stretch (10 each side); Hamstring Kicks (10 each side)

• Cardio: 8 second sprint, 1 minute recovery. 8 repetitions of that cycle.

• Strength: Single-Leg Dead Lift with Row (3x8 each side); Box Jumps (3x6); Repeated Calf Hops (3x10); Tricep Dips (3x10); Mountain Climbers (3x15 seconds);

• Stretching: Hamstring Stretch (3x30seconds each side); Hip-Flexor Stretch (3x30seconds each side); Calf Stretch (3x30 seconds each side); Piriformis Stretch (3x15 seconds each side)

SATURDAY (5/16):

• Warm-Up: Sweep the Grass (10 each side); High Knee Run (15 seconds x 2); Butt Kick Run (15 seconds x 2)

• Cardio: 15-20 minutes of jogging, biking, or walking

• Strength: Push-Ups (3x10); Double-Leg Bridge (3x12); Seated Jump Squat (3x8); Resisted Band Walks (3x10 each side); Bicycles (2x20 each side); Russian Twists (2x20);

• Stretching: Hamstring Stretch (3x30seconds each side); Quad Stretch (3x30seconds each side); Calf Stretch (3x30 seconds each side);

WEEK 6: Fitness Challenge and Clip Discussion

Below are some prescribed workouts for this week if you chose to do them. Your challenge this week is to post a picture on the Padlet app below of you doing a Single-Leg Bridge on Tuesday, Forward Lunges on Thursday, and Abdominal Plank Holds on Saturday. For instructions on how to post to the Padlet app, click HERE. For instructions on how to take a picture/video of yourself while exercising, click HERE.

In addition to the workout challenge on Tuesday, Thursday, and Saturday, we ask that you participate in our clip discussion on Monday, Wednesday, and Friday. Check out the Clip Discussion page to watch the video and comment on your thoughts.

TUESDAY (5/5):

• Warm-Up: A-skip (15 seconds x 2); High Knee Run (15 seconds x 2); Butt-Kick Run (15 seconds x 2); Sweep the Grass (10 each side)

• Cardio: 30 second run hard run, 1 minute walk. Complete 2 sets of 8 repetitions of that cycle.

• Strength: Push-Ups (3x10); Bent-Over Rows (3x10); Single-Leg Bridge (3x10); Squat Holds (3x8); Plank Build-Ups (3x6 each side);

• Stretching: Hamstring Stretch (3x30seconds each side); Hip-Flexor Stretch (3x30seconds each side); Piriformis Stretch (3x30seconds each side)

THURSDAY (5/7):

• Warm-Up: A-skip (15 seconds x 2); B-Skip (15 seconds x 2); Quad-Stretch (10 each side); Hamstring Kicks (10 each side)

• Cardio: Accelerate 10 meters (8 reps); Lateral Side-Shuffling (vary speed and distance, 20 seconds on, 1 minute off, 8 repetitions)

• Strength: Single-Leg Dead Lift (3x8 each side); Forward Lunges (3x8); Side Lunges (3x8); Backward Lunges (3x8); Tricep Dips (3x10); Mountain Climbers (3x15 seconds);

• Stretching: Hamstring Stretch (3x30seconds each side); Hip-Flexor Stretch (3x30seconds each side); Calf Stretch (3x30 seconds each side); Piriformis Stretch (3x15 seconds each side)

SATURDAY (5/9):

• Warm-Up: Sweep the Grass (10 each side); High Knee Run (15 seconds x 2); Butt Kick Run (15 seconds x 2)

• Cardio: 15-20 minutes of jogging, biking, or walking

• Strength: Push-Ups (3x10); Squat Pick-Ups (3x10); Resisted Band Walks (3x10 each side); Bicycles (2x20 each side); Abdominal Plank Hold (3x20 seconds)

• Stretching: Hamstring Stretch (3x30seconds each side); Quad Stretch (3x30seconds each side); Calf Stretch (3x30 seconds each side);

WEEK 5: Fitness Challenge!

Here are some prescribed workouts for this week if you chose to do them. Your challenge this week is to post a picture on the Padlet app below of you doing a Body Weight Squat on Tuesday, Bear Crawl Holds on Thursday, and Fire-Hydrants on Saturday. For instructions on how to post to the Padlet app, click HERE. For instructions on how to take a picture/video of yourself while exercising, click HERE.

TUESDAY (4/28):

• Warm-Up: A-skip (15 seconds x 2); High Knee Run (15 seconds x 2); Butt-Kick Run (15 seconds x 2); Sweep the Grass (10 each side)

• Cardio: 45 second hard run, then 2 minute walk. Complete 8 repetitions of that cycle.

• Strength: Push-Ups (3x10); Tricep Dips (3x10); Body-Weight Squats (3x8); Abdominal Plank Hold (3x20 seconds)

• Stretching: Hamstring Stretch (3x30seconds each side); Hip-Flexor Stretch (3x30seconds each side); Piriformis Stretch (3x30seconds each side)

THURSDAY (4/30):

• Warm-Up: A-skip (15 seconds x 2); B-Skip (15 seconds x 2); Quad-Stretch (10 each side); Hamstring Kicks (10 each side)

• Cardio: 8-second sprint, then 1 minute rest. 10 repetitions of that cycle.

• Strength: Bent-Over Rows (3x10 each side); Single-Leg Dead Lift (3x8 each side); Seated Jump Squat (2x6); Resisted Band Walks (20 steps each side); Mountain Climbers (3x15 seconds); Bear-Crawl Holds (3x20 seconds)

• Stretching: Hamstring Stretch (3x30seconds each side); Hip-Flexor Stretch (3x30seconds each side); Calf Stretch (3x30 seconds each side); Piriformis Stretch (3x15 seconds each side)

SATURDAY (5/2):

• Warm-Up: Sweep the Grass (10 each side); High Knee Run (15 seconds x 2); Butt Kick Run (15 seconds x 2)

• Cardio: 1-mile run (take note of the time it takes you to run this mile).

• Strength: Push-Ups (3x10); Body Weight Rows (3x10); Fire-Hydrants (3x10 each side); Bicycles (2x20 each side); Leg Lifts (3x10)

• Stretching: Hamstring Stretch (3x30seconds each side); Quad Stretch (3x30seconds each side); Calf Stretch (3x30 seconds each side);

WEEK 4: Fitness Challenge!

This week's task for officials is to complete our pre-designed work-out plan for the week. This 3-day workout plan incorporates exercises that can be found on our Fitness page. If you don't know how to do a certain exercise, you can watch a video demonstration on that page.

We have also created a padlet page for everyone to post a picture of their workouts. Take a screenshot of your workout app, or post a selfie after completing the challenge. Use this page as motivation to get the rest of the group involved! Regardless of posting from a phone or PC, it’s easy to inspire other members. Click the + button, upload your snap and spark others on their fitness journey. We are eager for TSOA members to take the Fitness Challenge!

TUESDAY (4/21):

• Warm-Up: High Knee Run (15 seconds x 2); Butt-Kick Run (15 seconds x 2); Sweep the Grass (10 each side); Hamstring Kicks (10 each side)

• Cardio: 2 minute Run, then 1 minute walk. Complete 4 repetitions of that cycle.

• Strength: Push-Ups (3x10); Tricep Dips (3x10); Body-Weight Squats (3x8); Abdominal Plank Hold (3x20 seconds)

• Stretching: Hamstring Stretch (3x30seconds each side); Hip-Flexor Stretch (3x30seconds each side)

THURSDAY (4/23):

• Warm-Up: A-skip (15 seconds x 2); B-Skip (15 seconds x 2); Quad-Stretch (10 each side)

• Cardio: None.

• Strength: Double-leg Bridge (3x10); Forward Lunge (2x8 each side); Backward Lunge (2x8 each side); Side Lunge (2x6 each side); Squat Holds (3x6); Repeated Calf Hops (3x10 double leg); Mountain Climbers (3x15 seconds)

• Stretching: Hamstring Stretch (3x30seconds each side); Hip-Flexor Stretch (3x30seconds each side); Calf Stretch (3x30 seconds each side); Piriformis Stretch (3x15 seconds each side)

SATURDAY (4/25):

• Warm-Up: Sweep the Grass (10 each side); High Knee Run (15 seconds x 2); Butt Kick Run (15 seconds x 2)

• Cardio: 1-mile run (take note of the time it takes you to run this mile). 5 minute walking rest period after the mile run. Then complete 5 reps of 5 seconds sprints.

• Strength: Push-Ups (3x10); Single-Leg Dead Lift (3x8); Single-Leg Bridge (2x10 each side); Bicycles (2x20 each side)

• Stretching: Hamstring Stretch (3x30seconds each side); Quad Stretch (3x30seconds each side); Calf Stretch (3x30 seconds each side)

WEEK 3: This week's task for officials is to take Interscholastic Officiating course through the NFHSLEARN.COM website (the same website used for your CONCUSSION IN SPORTS course). This course will count as credit for the mid-season clinic (should we get back on the field and have playoff competition). Be mindful this exercise is completely OPTIONAL as the health and well-being of yourself and your family is paramount during this time.

Please submit your Interscholastic Officiating Course Certificate by clicking HERE.

WEEK 2: This week's task for officials is to take Officiating Soccer: Fouls and Misconduct course through the NFHSLEARN.COM website (the same website used for your CONCUSSION IN SPORTS course). This course will count as credit for the mid-season clinic (should we get back on the field and have playoff competition). Be mindful this exercise is completely OPTIONAL as the health and well-being of yourself and your family is paramount during this time.

Please submit your Fouls and Misconduct Course Certificate by clicking HERE.

WEEK 1: The NFHS is offering free officiating courses through July 1. I would ask all officials to take the Officiating Soccer: Offside Rule course through the NFHSLEARN.COM website (the same website used for your CONCUSSION IN SPORTS course). This course, as well as a course suggested next week, will count as a credit for the mid-season clinic (should we get back on the field and have playoff competition). Be mindful this exercise is completely OPTIONAL as the health and well-being of yourself and your family is paramount during this time.

Please submit your Offside Course Certificate by clicking HERE.