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.
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.
