US SOCCER REFEREES FITNESS

Bill Jordanand

Reed ChristyCES, PES, NASM CPT, MBA, USSF NATIONAL REFEREE

Length Of Career Ab

ility

To

Pass

Fitn

ess

Test

Athletes Age

Athlete Who Trains Throughout Career

Lack Of Training During First

Part Of Career

Point at which athlete begins to workout

appropriately

LOST YEARS

Game Demands RefereesFirst / Second

RefereesTotals

Assistant’sFirst / Second

Assistant’sTotal

Total Distance 5284m / 4928m 10,212m / 100% 3179m / 2958m 6,137m / 100%

Walking 1186m / 1216m 2,402m / 23.5% 1523m / 1471m 2994m / 48.7%

Jogging 1890m / 1831m 3,721m / 36.4 1003m / 900m 1903m / 31.0%

High Intensity (13-18 km-h)

1462m / 1222m 2,684m / 26.3% 443m / 375m 818m / 13.3%

Sprinting (18 km-h ^)

746m / 659m 1405m / 13.8% 210m / 198m 408m / 6.65%

(Krustrup & Bangsbo 2001, 2002)

Game Demands

Evolution of Fitness Demands

• EPL players’ performance:• 20% sprinting compared to 5 yeas ago• 9% more tackles than last year

• Pro referee’s performance:• cover 5.6 – 8.1 miles per game• 4% - 18% high intensity running• Achieve 85% - 90% of max heart rate• 50 sprints per match (same as a player) • High intensity running for refs has doubled since 2003

FIFA Fitness Test

- 6x40 m sprints

- 90 sec. recovery

• TEST #1 • TEST #2

- 12 laps total; 150 m run; 50 m walk

Training Zones – Heart Rate

Assess starting point using heart (HR)- 220 – age (Max HR)- Zone 1 (65% - 75% max HR)- Zone 2 (75% - 85% max HR)- Zone 3 (85% - 95% max HR)

• Maintain peak target zone• Inexpensive• Easy to use

Heart Rate Monitors

SETTING TRAINING GOALSPlanning For Long Term Success

DecemberBuild Aerobic Base General Strength

Recovery

JanuaryBuild Aerobic Base General Strength

Recovery

FebruaryBuild Aerobic Base

Long Aerobic IntervalEasy Agility PrepGeneral Strength

March Build Aerobic Base

Long Aerobic IntervalEasy Sprinting Workouts

Easy Agility Prep

AprilBuild Aerobic Base

Long Aerobic IntervalModerate Sprinting Workouts

Moderate Field Agility

MayMaintain Aerobic Base High Intensity Interval

Moderate Sprinting WorkoutsModerate Field Agility

JuneMaintain Aerobic Base High Intensity Interval

Moderate Sprinting WorkoutsGame Specific Movements

JulyMaintain Aerobic Base High Intensity Interval

Hard Sprinting WorkoutsGame Specific Movements

AugustMaintain Aerobic Base High Intensity Interval

Hard Sprinting WorkoutsGame Specific Movements

SeptemberMaintain Aerobic Base High Intensity Interval

Moderate Sprinting WorkoutsGame Specific Movements

OctoberMaintain Aerobic Base High Intensity Interval

Easy Sprinting WorkoutsGame Specific Movements

NovemberMaintain Aerobic Base Easy Sprinting Workouts

Game Specific Movements

Fitness Test

Fitness Test College Season

College Season College Season College Season

1 9 0 1 9 0

1 7 0 1 7 0

1 5 0 1 5 0

1 3 0 1 3 0

1 1 0 1 1 0

9 0 9 0

7 0 7 0

5 0 5 0

3 0 3 0

1 0

0 : 0 0 :0 0 0 : 1 0 :0 0 0 : 2 0 :0 0 0 : 3 0 :0 0 0 : 4 0 :0 0 0 : 5 0 :0 0 1 : 0 0 :0 0

HR [b p m ] HR [b p m ]

T i m e

M a x im u m in te n s i ty

Ha rd in te n s i ty

M o d e ra te in te n s i ty

L i g h t in te n s i ty

Ve ry l ig h t in te n s i ty

1

129 bpm

Cur sor values:

Tim e: 0: 33: 32

HR: 107 bpm

Training Procedures

Sunday Rest /

Recovery

MondayWarm Up

Moderate Intensity Interval WO10 min Abs

10 min stretching

TuesdayWarm Up

Cross Train 30 minEvery 5th m Pick Up

10 min Abs10 min stretching

WednesdayRest /

Recovery

ThursdayWarm Up

6 x 50m stride outField Agility

Cool down / ABS10 min stretching

Friday Warm Up

High intensity Interval WO 10 min Abs

10 min stretching

SaturdayWarm Up

Cross Train 30-45min10 min Abs

10 min stretching

SETTING TRAINING GOALSPlanning For Short Term Success

Sliding Scale Of TrainingSPRINTING

ENDURANCE RUNNING

3 X 10min @ 75% HRM2min Moving Recovery

8X1min @90% HRM1:00 min Rest

10 x 50m @95-100%2min Rest

10 x 30sec @95% HRM1:30min Rest

5 X 3min @ 80-85% HRM1:00min Moving Recovery

30 min Endurance Run@60-70% HRM NO Rest

Warm Up

Purpose: neuromuscular activation and injury prevention; maximal performance.

Minimum of 10 Minutes: jumping rope, hopping in place, walking lunges, etc. (NOTE: Static stretching is done during recovery)

75% HRM Moderate IWO 3-4 X8min runs Rest=2min

Moderate Intensity Threshold Training

•Aerobic/Anaerobic Threshold • Lactic Acid build Up• Cardiovascular Endurance• Muscular Endurance

•Key Factors• Long Duration• Moderate Intensity Level• Work To Rest Ratio >1 to 1

High Intensity Training

HI WO: 85%HRmax 3 sets of 3-4 reps (3min set rest)

32-38 sec per HI Interval

Jog, Slide R/L, Back Jog

•High Intensity Training• Lactic Acid Tolerance• Muscular Strength• Muscular Endurance• Field Movements

•Key Factors • Moderate Duration • High Intensity Level• Work to Rest Ratio <1 to 1

J

J

J

J

J

S

S

S

W

WS

Speed Endurance

•Speed Endurance • Muscular Strength • Muscular Endurance• Field Specific Movements

•Key Factors • Short Duration • High Intensity Level• Moderate Break

Speed Endurance: 85% Sprint max 2 sets of 3reps

Agility / Speed

W

J

S

SW

W J

S

J

B

Interval Training: “Fartlek”

FARTLEK Training - "speed play”

Game of ChaseQuick PickupsStraight DashRun for the Hills

Recovery / Cool Down

Purpose: regeneration

Cool Down: light jog to lower your heart rate; lactic acid dissipation.

Static Stretch: min of 10 sec. in stretch position; stretch the entire body.

Nutrition: eat within an hour of training; small window to introduce calories during vital stages of regeneration.Rest / Sleep: 8 hours every night is optimal.

• Injury Prevention• Field Speed• Three Core Areas

– Abdominals• Lower Abs• Upper Abs

– Obliques (Sides)– Spinal Erectors (Back)

Core Strength Training

Research indicates that up to 48% of the speed produced during sprinting can be attributed to the muscles of the core

Nutrition & Hydration

NUTRITION:-Eat throughout day-Daily Log-Before bed / After wake

HYDRATION:-Drink half of your body weight in oz -Mineral replacement-Daily habit

QUESTIONS?