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
Stretching
F
5—10 minutes jogging to warm upStretching
Sprinting
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 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)
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
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.
