Intermediate Fitness Programmes:
Fitness - Intermediate Programme.
This programme is aimed at all officials wishing to gain promotion and/or referee up to and including Supply League
level.
Training Sessions
A
5—10 minutes jogging to warm upStretching20 minutes fast paced running (you should be running at a pace where you cannot maintain 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 minutes steady run at conversational pace, to include 10 bursts of short fast sprints over distances from 10 to 50 metres, and 5 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
3 minutes hard running - but at a pace you can maintain for 3 minutes
3 minutes slow jogging
Repeat hard running and slow jogging 3 times but on the last time slow jog for 5—10 minutes to warm down
Stretching
D
5—10 minutes jogging to warm up
Stretching
60 seconds burst (80% max. speed) followed by 60 seconds jogging
30 seconds burst (90% max. speed) followed by 90 seconds jogging
10 seconds burst at full sprinting speed, followed by 50 seconds jogging
Repeat this sequence twice
10 minutes jogging
Stretching
E
5—10 minutes jogging to warm upStretchingInterval Training Run these distances as fast as you can•50 metres (20 seconds rest)
•100 metres (30 seconds rest)
•150 metres (40 seconds rest)
•200 metres (60 seconds rest)
•150 metres (40 seconds rest)
•100 metres (30 seconds rest)
•50 metres (20 seconds rest)
5 minutes slow joggingRepeat sequence
Stretching
F
5—10 minutes jogging to warm up
Stretching
Sprinting
•10 metres sprint, slow down to walk 10 metres,
•20 metres sprint, walk slowly back to your starting point
•Repeat x 10
5 - 10 minutes jogging to warm down
Stretching
G
Use session E from the standard fitness programme but repeat for 15 laps.
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 officials wishing to gain promotion and/or referee up to and including Supply League
level.
Training Sessions
A
5—10 minutes jogging to warm upStretching20 minutes fast paced running (you should be running at a pace where you cannot maintain 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 minutes steady run at conversational pace, to include 10 bursts of short fast sprints over distances from 10 to 50 metres, and 5 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
3 minutes hard running - but at a pace you can maintain for 3 minutes
3 minutes slow jogging
Repeat hard running and slow jogging 3 times but on the last time slow jog for 5—10 minutes to warm down
Stretching
D
5—10 minutes jogging to warm up
Stretching
60 seconds burst (80% max. speed) followed by 60 seconds jogging
30 seconds burst (90% max. speed) followed by 90 seconds jogging
10 seconds burst at full sprinting speed, followed by 50 seconds jogging
Repeat this sequence twice
10 minutes jogging
Stretching
E
5—10 minutes jogging to warm upStretchingInterval Training Run these distances as fast as you can•50 metres (20 seconds rest)
•100 metres (30 seconds rest)
•150 metres (40 seconds rest)
•200 metres (60 seconds rest)
•150 metres (40 seconds rest)
•100 metres (30 seconds rest)
•50 metres (20 seconds rest)
5 minutes slow joggingRepeat sequence
Stretching
F
5—10 minutes jogging to warm up
Stretching
Sprinting
•10 metres sprint, slow down to walk 10 metres,
•20 metres sprint, walk slowly back to your starting point
•Repeat x 10
5 - 10 minutes jogging to warm down
Stretching
G
Use session E from the standard fitness programme but repeat for 15 laps.
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.