Fitness - Get Fit:
Fitness - Get Fit.
Refereeing is basically an endurance activity, which means you must have the stamina (aerobic fitness) to be able to do the necessary running for 90 or perhaps 120 minutes. You also need to be quick in your movements and reactions so you can adjust according to the location of the players and the ball, and take decisions rapidly and decisively. External conditions such as the weather or poor state of the pitch can increase the demands made upon you.
Stamina can be improved in many ways, but the best activity to perform is continuous steady running. You can use a bike, a rowing machine or the swimming pool as an alternative to improve your fitness, and to add variety, but the majority of your training should be based upon running.
STARTING TO GET FIT Use your Fitness Awareness Profile as a guide to how much training you should do to start with. If a few of your activities were in the ‘C’ category including activities 11 and 12, you should take care not to do too much too soon.
Tip — When you first go out for a run use time rather than distance as a target.
i.e. Run for 10 minutes rather than run round the block.
Also:
Run away from your starting point for 5 minutes - turn - and run back again. This means, if you are exhausted after 9 minutes you are nearly back home instead of 9 minutes away! Gradually increase the time for your outward run
until you can achieve 10 minutes in that direction. When starting to exercise follow these guidelines:
•Build up slowly until you can run continuously for 20 minutes.
• Run at a speed that increases your heart rate to between 70—90% of maximum.
• Check heart rate by taking the pulse rate for 15 seconds and then multiplying by 4. Adjust speed ofrunning accordingly.
• Alternatively, perform the conversation test — you should be able to hold a short conversation with your training partner without becoming totally out of breath. If this is not possible, the exercise intensity should be decreased, even if this means walking for a while. Conversely, if conversation is too easy, the exercise intensity should be increased.
Aim for three sessions a week until you are ready to referee.
Remember - Even if you are just going for a short run the body still needs to be prepared Complete the stretching exercises before you start running. Use the first few minutes o your run as a warm up by jogging slowly before increasing your pace. At the end of youi run repeat the stretching exercises. This is particularly important if you have not trained foi some time as it will help to prevent muscle stiffness.
When you can run continuously for 20 minutes you can now proceed to the next stage.
Refereeing is basically an endurance activity, which means you must have the stamina (aerobic fitness) to be able to do the necessary running for 90 or perhaps 120 minutes. You also need to be quick in your movements and reactions so you can adjust according to the location of the players and the ball, and take decisions rapidly and decisively. External conditions such as the weather or poor state of the pitch can increase the demands made upon you.
Stamina can be improved in many ways, but the best activity to perform is continuous steady running. You can use a bike, a rowing machine or the swimming pool as an alternative to improve your fitness, and to add variety, but the majority of your training should be based upon running.
STARTING TO GET FIT Use your Fitness Awareness Profile as a guide to how much training you should do to start with. If a few of your activities were in the ‘C’ category including activities 11 and 12, you should take care not to do too much too soon.
Tip — When you first go out for a run use time rather than distance as a target.
i.e. Run for 10 minutes rather than run round the block.
Also:
Run away from your starting point for 5 minutes - turn - and run back again. This means, if you are exhausted after 9 minutes you are nearly back home instead of 9 minutes away! Gradually increase the time for your outward run
until you can achieve 10 minutes in that direction. When starting to exercise follow these guidelines:
•Build up slowly until you can run continuously for 20 minutes.
• Run at a speed that increases your heart rate to between 70—90% of maximum.
• Check heart rate by taking the pulse rate for 15 seconds and then multiplying by 4. Adjust speed ofrunning accordingly.
• Alternatively, perform the conversation test — you should be able to hold a short conversation with your training partner without becoming totally out of breath. If this is not possible, the exercise intensity should be decreased, even if this means walking for a while. Conversely, if conversation is too easy, the exercise intensity should be increased.
Aim for three sessions a week until you are ready to referee.
Remember - Even if you are just going for a short run the body still needs to be prepared Complete the stretching exercises before you start running. Use the first few minutes o your run as a warm up by jogging slowly before increasing your pace. At the end of youi run repeat the stretching exercises. This is particularly important if you have not trained foi some time as it will help to prevent muscle stiffness.
When you can run continuously for 20 minutes you can now proceed to the next stage.