Referee Sandra Bastos on fitness: “never stop completely when season ends”. Bastos is Portugese Elite referee in the European competitions. This applies to the summer break, but also for the winter period. She shares how she spends her time in the break, so her body will be ready when the games begin. Continue to be active Sandra Bastos was happy to share her experiences with the readers of Dutch Referee Blog. On the 12th of December she officiated in Uefa’s Women’s Champions League (Manchester City vs Sankt Pölten) and on the 22nd a game in her own country. That were here final games of 2024. “For me, a crucial factor is to never stop completely when the season ends”, she says. Her advice: “continue to be active, continue with sports”. That is what makes the re-start after the end of a season much better. How does she stay active? For example playing badminton, running at low intensity, playing tennis, hiking. That helps her also in pre-season, because it makes sure her body doesn’t feel as much and the effort doesn’t cost that much energy. And then you have to re-start again: “In the pre-season, have a balance in the preparation of resistance, speed, strength work”, she ads. And maybe important for everyone: fight more in the aspects that are most difficult for you”. Winter break tips from Dutch referee fitnes coach
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