Referee FITNESS PROGRAM

REFEREES FITNESS PROGRAMS

All this activities are at Low Intensity
This activities focus on Intermittent Work-Out


DAY 1
After warming up & stretching exercises
Running from goal line to goal line for 20 sec – 22sec.
Rest until time complete 1 minute (between 38 sec – 40 sec).
Run back from goal line to goal line for same timing and same resting period.
Repeat for 20 times running.

DAY 2 (using running track or field of play)
After warming up & stretching exercises
Run at 60% speed for 1 minute. Walk for 1 minute. Repeat 12 laps.

DAY 3 (set two cones 70 m apart)
After warming up & stretching exercises
3 sets : 6 repetitions X (70m+70m) Run from cone to cone and turn back at the speed of 30 sec.
Rest is 30 sec between repetitions.
One set = 840 m. Rest between sets is 3 minutes.

DAY 4 (Diagonal Training)
Start moderate speed running diagona from corner flag to alternate corner flag,
Jog behind the goal line and run from the other corner flag to the alternate flag,
jog along the goal line to starting point (to complete 1 lap). Repeat for 10 laps.

DAY 5 (using running tracks)
Rehabilitation training 15 X 200m low speed running (200m for 1 minute) and 100m fast walking for 1 minute.

DAY 6
Run 200 m for 35sec-40sec. Fast walk for 100 m and repeat until 12 laps.

DAY 7
Rest

DAY 8
2 sets running moderate speed from goal line goal area line and jog back to goal line
Run to centre line and jog back to goal area line.
Run to opposite penalty area line and jog back to centre line.
Run to opposite goal line. Walk back to starting point and repeat 5 times to complete 1 set.
Rest between set is 5 minutes.

DAY 9
Referees run in pair. Moderate speed. 1st pair run from S to 1 and back, S to 2 and back. and rest. Follow by 2nd pair. After 2nd pair reach S, 1st pair run from S to 2 and back, S to 3 and back, S to 4 and back, and rest. Follow by 2nd pair. After 2nd pair reach S, 1st pair run from S to 4 and back, S to 5 and back, S to 6 and back, S to 1 and back, and rest, follow by 2nd pair. Complete 1 lap. Repeat for 3 laps. Rest between lap 3 minutes.

A ...............................................B



D.................................................C


DAY 10 (refer to diagram above - distanca penalty area line to penalty area line)
Run from A to B for 15 sec, fast walk to C, run from C to D for 15 sec.
Complete 1 lap, repeat until 10 laps for 1 set.
Rest between set is 5 minutes.
Start second set.

DAY 11
150m for 30 sec, walk 50m for 1 minute. Repeat for 20 times.

DAY 12
Easy long run for 30 minutes.

DAY 13
200m for 40 sec, rest 1 minute. Repeat for 10 times.

DAY 14
Rest


DAY 15

S...............20m.............A...................30m....................B.................40 m...............C

Run in moderate speed. S to A and walk back to S,
Run from S to B and walk back to S,
Run to C and walk back to S.
Repeat for 15 times


DAY 16
Run from goal line to goal line and turn back to starting point for 45 sec to 50 sec.
Rest 1 minute. Repeat for 15 times.

DAY 17
2 sets: 6 X 200m (40 sec), rest 1 minute. Rest between set is 5 minutes.

DAY 18
Same like day 2, (10 laps)

DAY 19
Rest

DAY 20
INTERMITTENT TEST


Prepared by
Noor Anuar Abdullah Shani
Ipoh Perak, Malaysia
25 December 2008

Modified by,
Amir Sharifuddin Wong
Director, Referees Department FAM