TRAININGS PRINCIPLE

FOR REFEREEING

Leistungskurs – SSSW Arosa 2016

Urs Schnyder

1

Sir Alex Ferguson

The speed of play is much quicker today

and most counter attacks involve a group

of 4 or 5 players flooding forwards.

2

3

700

800

900

1000

1100

1200

2003/04 2004/05 2005/06 2006/07 2007/08 2008/09 2009/10 2010/11 2011/12 2012/13

High Speed Running (>20km/h)

Referees – Players –

4

15

20

25

30

35

40

45

50

55

60

65

2003/04 2004/05 2005/06 2006/07 2007/08 2008/09 2009/10 2010/11 2011/12 2012/13

Sprinting (>25km/h)

Referees – Players –

5

30

35

40

45

50

55

60

65

70

2003/04 2004/05 2005/06 2006/07 2007/08 2008/09 2009/10 2010/11 2011/12 2012/13

Recovery Time

Referees – Players –

6

• Players are fitter

• The game is quicker

• Referees need to be fitter

• Referees need to look fitter

7

THEORIE

8

Aerobic

Speed

Endurance

Speed &

Agility

PowerStrength

Flexibility

Body

Composition

9

Is there a difference between

Referees and Assistant

Referees?

10

11

12

• WALKING (0–7 km/h)

• JOGGING (7–14.5 km/h)

• RUNNING (14.5–20

km/h)

• HIGH SPEED (20–25

km/h)

• SPRINTING (>25 km/h)

WALKING

3-4km

JOGGING

4-5km

RUNNING

2-3km

HIGH SPEED

1-2km

SPRINTING

200-300m

11.4km

13

• WALKING (0–7 km/h)

• JOGGING (7–14.5 km/h)

• RUNNING (14.5–20

km/h)

• HIGH SPEED (20–25

km/h)

• SPRINTING (>25 km/h)

WALKING

2.5km

JOGGING

2.4km

RUNNING

733m

HIGH SPEED

216m

SPRINTING

200m

5.9km

14

Fitness TestingEasy to measure fitness�but!

A B C10m

10m

8m8m

15

TechnologyEasy to collect information�but!

16

How do you get FIT?

GOOD TRAINING

17

If you keep training the same, you will

never change

18

Always ask yourself:

What is the purpose of this

training session?

19

Quality�not Quantity

Better to have 1 good training session than 3 bad training sessions

20

Training

1 - Warm up

2 - Training Objective:

- Aerobic

- Speed Endurance

- Speed (& Agility)

- Strength

- Active Recovery

3 - Cool down

21

High Intensity Training (HI)

Aim: To improve aerobic fitness (‘stamina’)

What? Spend time in High-Intensity Zone (86–93% HRmax

)

Example:

- 8 min run at 86-88% HRmax, 4 min jogging X 2

- 4 min run at 88-90% HRmax, 2 min jogging X 4

- 1 min run at 90% HRmax, 1 min jogging X 10 (X 2)

- 30 sec run at >90% HRmax, 15 sec jogging X 12 (X 2)

22

AVERAGE SPEED = 16 km/h

AVERAGE SPEED = 20 km/h

HI Pitch Examples

HIGH-INTENSITY AEROBIC TRAINING (RPE: 5-6)

Exercise:

• Run 50m out & 50m back (100m) within 20 seconds

• Walk 20m within 30 seconds between each run

• Perform 20 continuous repetitions50m10m

HIGH-INTENSITY AEROBIC TRAINING (RPE: 6-7)

Exercise:

• Starting on the green cone, run at high speed around the course,

finishing back at green cone.

• Rest for as long as the run took you to complete.

• Repeat X 4 (2 clockwise & 2 anti-clockwise)

26

Speed Training

Aim: To improve top speed & acceleration

What? Maximum-speed sprints with lots of recovery (<65% HRmax

)

Examples:

- 10m, 20m, 30m, 40m, 50m X 4

28

Speed & Agility Exercises

29

Speed Endurance Training

Aim: Improve Repeated Sprint Performance

What? Very fast sprints with very little recovery (>90% HRmax

)

Examples:

- 5 sec sprint – 15 sec recovery X 8

- 10 sec sprint – 30 sec recovery X 6

30

Speed Endurance Examples

20m

START FINISH

REPEATED SPRINT TRAINING (RPE: 6-7)

Exercise:

• Perform 12 X 20m sprints at maximum speed with 10 seconds rest

between reps

REPEATED SPRINT TRAINING (RPE: 6-7)

Exercise 2:

• Sprint (maximum speed) for 100m (<15 sec)

• Walk for 65m (45 seconds)

• Perform 6 laps of the pitch (12 sprints)

31

32

Recovery Training

Aim: To recover fast after a game or intensive training session

What? 20-25 minutes at (60–75% HRmax

)

Example:

•Cycling

•Swimming

•Jogging

•Massage

34

Heart Rate Zones

Recovery: 60% - 75%

Medium Intensity: 76% - 85%

High Intensity: 86% - 93%

Maximum Intensity: 94% - 100%

35

Strength - Injury prevention

36

Body Composition

< 12% Excellent

12-14.9% Very Good

15-17.9% Good

18-20.9% Poor

> 20% Very Poor

37

Week Scenario

MD MATCH

+1 Recovery session (strength)

+2 Rest

-4 HI-training

-3 Rest

-2 SE-training

-1 Speed training

MD MATCH

38

CONCLUSIONS

39

Conclusions

Each training session should:

� challenge you (overload)

� continue to challenge you (progression)

� have a specific goal (variety)

� focus mainly on your weaknesses (priorities)

� use specific movements (accellerations /

sideways / backwards / COD)

� form a part of a consistent routine

� take away their excuses not to train

40