Fitness - Standard Fitness Programme
This programme is aimed at those of you who wish to maintain a level of fitness suitable for officiating in local football.
Training Sessions
A
5—10 minutes jogging to warm up
Stretching
30 minutes steady paced run at conversational pace
5—10 minutes jogging to warm down
Stretching
B
5-10 minutes jogging to warm up
Stretching10 minutes fast paced running (you should be running at a pace where you cannotmaintain a conversation and you should feel “puffed” at the end of this run)
5—10 minutes jogging to warm down
Stretching
When you can comfortably run for 20—30 minutes you can begin to include some reference specific training together with some interval training, which is ideal for you as it mimics thE demands of refereeing. Interval training stimulates the heart, lungs and muscles and build up your endurance and recovery level of your body.
Examples of some interval training sessions are included below.
C
5—10 minutes jogging to warm upStretchingInterval Training
5—10 minutes jogging to warm down
Stretching
D
This session involves running 4 miles in total 5 minutes general body warm up Stretching
Run the first half mile as a steady jog as a further warm up
The next 3 miles should be run slightly quicker and should include 10 bursts of mixed distances — 30 metres, 200 metres, 50 metres, 30 metres, 150 metres etc.
Sprinting the shorter distances and fast running the longer distances The last half mile acts as a slow jog warm down
Stretching
This session can be performed around a football pitch or park, over countryside or along the street using lamp posts as distance guides for the sprints and faster runs.
E
This session needs to be performed around a 50 metre square (i.e. half a football pitch).
Jog 3 laps to warm up Stretching
Jog one 50 metre length - rest for 6 seconds
Run backwards for 20 metres, turn and sprint 10 metres, slow down to a walk during the next 20 metres
Jog 50 metres - rest for 6 seconds
Run backwards for 20 metres, turn and sprint 10 metres, slow down to a walk during the next 20 metres
Repeat for 10 laps Jog 3 laps 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” type session on another.
This programme is aimed at those of you who wish to maintain a level of fitness suitable for officiating in local football.
Training Sessions
A
5—10 minutes jogging to warm up
Stretching
30 minutes steady paced run at conversational pace
5—10 minutes jogging to warm down
Stretching
B
5-10 minutes jogging to warm up
Stretching10 minutes fast paced running (you should be running at a pace where you cannotmaintain a conversation and you should feel “puffed” at the end of this run)
5—10 minutes jogging to warm down
Stretching
When you can comfortably run for 20—30 minutes you can begin to include some reference specific training together with some interval training, which is ideal for you as it mimics thE demands of refereeing. Interval training stimulates the heart, lungs and muscles and build up your endurance and recovery level of your body.
Examples of some interval training sessions are included below.
C
5—10 minutes jogging to warm upStretchingInterval Training
- Walk 50 metres (width of a football pitch)
- Jog 70 metres, sprint 10 metres, jog 20 metres.(length of a football pitch)
- Walk the width of the pitch
- Jog 70 metres, sprint 10 metres, jog 20 metres
- Repeat x 10 laps
5—10 minutes jogging to warm down
Stretching
D
This session involves running 4 miles in total 5 minutes general body warm up Stretching
Run the first half mile as a steady jog as a further warm up
The next 3 miles should be run slightly quicker and should include 10 bursts of mixed distances — 30 metres, 200 metres, 50 metres, 30 metres, 150 metres etc.
Sprinting the shorter distances and fast running the longer distances The last half mile acts as a slow jog warm down
Stretching
This session can be performed around a football pitch or park, over countryside or along the street using lamp posts as distance guides for the sprints and faster runs.
E
This session needs to be performed around a 50 metre square (i.e. half a football pitch).
Jog 3 laps to warm up Stretching
Jog one 50 metre length - rest for 6 seconds
Run backwards for 20 metres, turn and sprint 10 metres, slow down to a walk during the next 20 metres
Jog 50 metres - rest for 6 seconds
Run backwards for 20 metres, turn and sprint 10 metres, slow down to a walk during the next 20 metres
Repeat for 10 laps Jog 3 laps 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” type session on another.
