US SOCCER REFEREES FITNESS Bill Jordan and Reed Christy CES, PES, NASM CPT, MBA, USSF NATIONAL REFEREE

Length Of Career Ability To Pass Fitness 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 DemandsReferees First / Second Referees Totals Assistant’s First / Second Assistant’s Total Total Distance5284m / 4928m10,212m / 100%3179m / 2958m6,137m / 100% Walking1186m / 1216m2,402m / 23.5%1523m / 1471m2994m / 48.7% Jogging1890m / 1831m3,721m / m / 900m1903m / 31.0% High Intensity (13-18 km-h) 1462m / 1222m2,684m / 26.3%443m / 375m818m / 13.3% Sprinting (18 km-h ^) 746m / 659m1405m / 13.8%210m / 198m408m / 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 # laps total; 150 m run; 50 m walk

Training Zones – Heart Rate Assess starting point using heart (HR) – 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 GOALS Planning For Long Term Success December Build Aerobic Base General Strength Recovery January Build Aerobic Base General Strength Recovery February Build Aerobic Base Long Aerobic Interval Easy Agility Prep General Strength March Build Aerobic Base Long Aerobic Interval Easy Sprinting Workouts Easy Agility Prep April Build Aerobic Base Long Aerobic Interval Moderate Sprinting Workouts Moderate Field Agility May Maintain Aerobic Base High Intensity Interval Moderate Sprinting Workouts Moderate Field Agility June Maintain Aerobic Base High Intensity Interval Moderate Sprinting Workouts Game Specific Movements July Maintain Aerobic Base High Intensity Interval Hard Sprinting Workouts Game Specific Movements August Maintain Aerobic Base High Intensity Interval Hard Sprinting Workouts Game Specific Movements September Maintain Aerobic Base High Intensity Interval Moderate Sprinting Workouts Game Specific Movements October Maintain Aerobic Base High Intensity Interval Easy Sprinting Workouts Game Specific Movements November Maintain Aerobic Base Easy Sprinting Workouts Game Specific Movements Fitness Test College Season

Training Procedures Sunday Rest / Recovery Monday Warm Up Moderate Intensity Interval WO 10 min Abs 10 min stretching Tuesday Warm Up Cross Train 30 min Every 5 th m Pick Up 10 min Abs 10 min stretching Wednesday Rest / Recovery Thursday Warm Up 6 x 50m stride out Field Agility Cool down / ABS 10 min stretching Friday Warm Up High intensity Interval WO 10 min Abs 10 min stretching Saturday Warm Up Cross Train 30-45min 10 min Abs 10 min stretching SETTING TRAINING GOALS Planning For Short Term Success

Sliding Scale Of Training SPRINTING ENDURANCE RUNNING 3 X 75% HRM 2min Moving Recovery HRM 1:00 min Rest 10 x 2min Rest 10 x HRM 1:30min Rest 5 X 80-85% HRM 1:00min Moving Recovery 30 min Endurance 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) 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 W S 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 Chase  Quick Pickups  Straight Dash  Run 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?