East Gwent Referees' Association Season 2019 / 2020
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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 upStretching

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 TrainingRun 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 upStretching

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. 
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