Fitness - Advanced Fitness Programme

This programme is aimed at all referees officiating in senior football, from Contributory League level upwards.

A	5 -10 minutes jogging to warm up Stretching 30 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 - 40 minutes steady run at conversational pace, to include 12 bursts of short fast sprints over distances from 10 to 50 metres, and 6 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 4 x 60 seconds running at a fairly fast pace with 200 metres jogging between each effort 3 minutes jogging Repeat 4 x 60 seconds running 10 minutes jogging to warm down Stretching Note: the 60 seconds of running can include turns and changes in direction
D	5 -10 minutes jogging to warm up Stretching 4 x 5 minutes fairly hard running with 3 minutes jogging between each run 10 minutes jogging to warm down Stretching Note: the 5 minutes of running can include turns and changes in direction
E	5 -10 minutes jogging to warm up Stretching Sprint Training sprints at 70% -80% of maximum pace 10 seconds running 15 seconds rest/recovery Repeat x 6 Rest for 2 minutes Repeat procedure x 6 (36 sprints in total) 10 minutes jogging to warm down Stretching
F	5 -10 minutes jogging to warm up Stretching Sprints - Maximum Pace sprint 10 metres - walk back to start sprint 20 metres - walk back to start sprint 30 metres - walk back to start sprint 40 metres - walk back to start sprint 30 metres - walk back to start sprint 20 metres - walk back to start sprint 10 metres - walk back to start REPEAT WHOLE SEQUENCE 10 minutes jogging 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/sprint” type session on another.