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Advanced Fitness Programmes:

Fitness - Advanced Fitness Programme:

 This programme is aimed at all referees officiating in senior football, from ContributoryLeague level upwards.
 
Training Sessions
 
A
 
5 -10 minutes jogging to warm up
Stretching
30 minutes fast paced running (you should be running at a pace where you cannotmaintain a conversation and you should feel fatigued at the end of this run)
5 -10 minutes to warm down
Stretching

 B
 
5 - 10 minutes jogging to warm up
Stretching 
30 - 40 minutes steady run at conversational pace, to include 12 bursts of short fast sprints over distances from 10 to 50 metres, and 6 bursts of fast running over distances from 150—250 metres 
5 -10 minutes jogging to warm down 
Stretching

C
 
5 -10 minutes jogging to warm up
Stretching 
4 x 60 seconds running at a fairly fast pace with 200 metres jogging between each effort3 minutes joggingRepeat 4 x 60 seconds running 10 minutes jogging to warm down
Stretching
 
Note: the 60 seconds of running can include turns and changes in direction
 
D
 
5 -10 minutes jogging to warm up
Stretching 
4 x 5 minutes fairly hard running with 3 minutes jogging between each run 
10 minutes jogging to warm down 
Stretching
 
Note: the 5 minutes of running can include turns and changes in direction

E
 
5 -10 minutes jogging to warm up
Stretching 
Sprint Training•sprints at 70% -80% of maximum pace

•10 seconds running
•15 seconds rest/recovery
•Repeat x 6
•Rest for 2 minutes
•Repeat procedure x 6 (36 sprints in total)

10 minutes jogging to warm down
Stretching
 
F
 
5 -10 minutes jogging to warm up
Stretching
Sprints - Maximum Pace

 •sprint 10 metres - walk back to start
•sprint 20 metres - walk back to start
•sprint 30 metres - walk back to start
•sprint 40 metres - walk back to start
•sprint 30 metres - walk back to start
•sprint 20 metres - walk back to start
•sprint 10 metres - walk back to start

REPEAT WHOLE SEQUENCE
10 minutes jogging to warm  down
Stretching
 
Advice - Aim for 3 sessions a week - refereeing a match would count as one session, but always try and include at least one training session even if you are refereeing more than one game during the week.
 
Tip  - Vary your type of training by choosing a running” based session on one occasion and an “interval/sprint” type session on another.
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