macrocycle 2010 11

Performance Training in Football Refereeing

Training Manual

_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E [email protected] p. 1

Copyright © 2010 UEFA Referees Committee

WEEK 23 from Monday 7th to Sunday 13th of June Macrocycle I, week 1 (Training week 1) Mon. 7th: REST or PASSIVE RECOVERY

Tue. 8th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 1 * Warm up - 20’ of jogging, dynamic exercises and stretching * Medium Int. - 30’ run at 80% HRmax (+ 6 km) In the middle of each 5’ of running, a tempo run over 50 m has to be covered at 90% SPmax, or 6 x 50 m in total

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 80’

Wed. 9th: REST or RECOVERY

Thu. 10th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 2

* Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 1) * High Int. - 6’ run between 86-90% HRmax, 3’ jogging, 2 sets

This exercise has to be performed in the lower range of the HI-training zone.

- All together this exercise takes + 18’ (6’ Set 1 + 3’ jogging + 6’ Set 2 + 3’ jogging)


Total duration: 68’ Fri. 11th: REST or RECOVERY


Weekly Training Plan



Sat. 12th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 3 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 1) * Speed - straight line sprints from a dynamic start (10’) - 6 x 10, 4 x 20, and 2 x 30 m or 12 sprints in total (200 m)

walking down

sprinting up

! ! 10 m ! 20 m 30 mA B

walking / joggingheel lifts / knee liftssideways left / rightwalking backwardsjogging backwards

... X X X

... X X X

1 2

3

5 m * Medium Int. - 30’ run at 80% HRmax (+ 6 km) In the middle of each 5’ of running, a tempo run over 100 m has to be covered at 90% SPmax, or 6 x 100 m in total


Total duration: 80’ Sun. 13th: Intermittent activities such as refereeing, playing tennis, badminton, or squash





WEEK 24 from Monday 14th to Sunday 20th of June Macrocycle I, week 2 (Training week 2) Mon. 14th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 4 * Warm up - 20’ of jogging, dynamic exercises and stretching * Medium Int. - 35’ run at 80% HRmax (+ 7 km) In the middle of each 5’ of running, a tempo run over 50 m has to be covered at 90% SPmax, or 7 x 50 m in total


Total duration: 75’ Tue. 15th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 5 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 2)

* High Int. - 4’ run between 86-90% HRmax, 2’ jogging, 3 sets - As per last week, this exercise should be performed in the lower

range of the HI-training zone

- All together this exercise takes + 18’ (4’ per Set + 2’ jogging) x 3


Total duration: 68’ Wed. 16th: REST or RECOVERY Thu. 17th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 6 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 2)

* Speed End. - Set 1: 5 laps of 2’ each. The running speed is expressed as a % of the maximal speed.





START50% SPmax (25")

70% SPmax (15")

walking (60")

90% SPmax (20")

- 3’ recovery - Set 2: again 5 laps of 2’ each - All together, this exercise takes 10’ + 3’ recovery + 10’ = 23’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 73’ Fri. 18th: REST or RECOVERY Sat. 19th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 7 * Warm up - 20’ extensive warming up, mobilisation and stretching * Speed - straight line sprints from a dynamic start (10’) - 4 x 20, 3 x 30, and 2 x 40 m or 9 sprints in total (250 m)

walking down

sprinting up

! ! 20 m ! 30 m 40 mA B

walking / joggingheel lifts / knee liftssideways left / rightwalking backwardsjogging backwards

... X X X

... X X X

1 2

3

5 m





* Medium Int. - 35’ run at 80% HRmax (+ 7 km) In the middle of each 5’ of running, a tempo run over 50 m has to be covered at 90% SPmax,, or 7 x 100 m in total

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 85’ Sun. 20th: Officiating exhibition games to get match experience in order to prepare for the

UEFA Europa and Champions League and the national championship. Alternatively, intermittent activities can be done such as playing badminton, football, squash, or tennis.





WEEK 25 from Monday 21st to Sunday 27st of June Macrocycle I, week 3 (Training week 3) Mon. 21st: REST or RECOVERY Tue. 22nd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 8 * Warm up - 20’ of jogging, dynamic exercises and stretching * Speed - Variations on the 60 m distance (see below)

- 20 m sprint up, 20 m walk down, 6 x or 120 m sprint in total - 2’ recovery and stretching - 40 m sprint up, 40 m walk down, 4 x or 160 m sprint in total (2 x with a change in direction to the left, 2 x to the right)

- 2’ recovery and stretching - 60 m sprint up, 60 m walk down, 2 x or 120 m sprint in total

(1 x with a change in direction to the left, 1 x to the right) - 2’ recovery and stretching

walking down

sprinting up

20 m!

Left turn

Right turn40 m

60 m

A B

walkingjoggingsidewards face insidewards face outwalking backwardsjogging backwards

... X X X

... X X X

6 x 20 m4 x 40 m2 x 60 m360 m in total

- The total exercise time is 15’.

* High Int. - 3’ run between 86 - 90% HRmax, 1’30” jogging, 4 sets

- As before, this exercise has to be performed in the lower range of the HI-training zone.

- All together this exercise takes + 18’. (3’ per Set + 1’30”’ jogging) x 4







Wed. 23rd: REST or RECOVERY Thu. 24th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 9 * Warm up - 20’ of jogging, dynamic exercises and stretching

* Strength - Basic set of strength and injury prevention exercises (week 3)

* Speed End. - Set 1: 3 laps of 4’ each. The running speed is expressed as a % of the maximal speed.

START

FINISHwalking

60%SPmax 90%SPmax

walking

walking

60%SPmax

60%SPmax

90%SPmax

90%SPmax

- 3’ recovery - Set 2: again 3 laps of 4’ each - All together, this exercise takes 12’ + 3’ recovery + 12’ = 27’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 77’ Fri. 25th: REST or RECOVERY Sat. 26th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 10 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 3)





* Speed/Agility - Set 1: Sprint exercise in the penalty box, 5 laps in total

- 5’ recovery - Set 2: Sprint exercise in the penalty box, again 5 laps in total

sprint

sprint

walking

START

jogging

jogging

sideways

backwards

- In total, this exercise takes 15’. The total sprint distance is ± 320m. * High Int. - Referees run 10’ at 80% HRmax. This corresponds to + 2 km. Then they run the same distance but now at 90% HRmax, so that

they are back at the start after only 8’.

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 83’ Sun. 27th: Officiating exhibition games to get match experience in order to prepare for the UEFA Europa and Champions League and the national championship. Alternatively, intermittent activities can be done such as playing badminton, football, squash, or tennis.





WEEK 26 from Monday 28th of June to Sunday 4th of July Macrocycle I, week 4 (Training week 4) Mon. 28th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 11 * Warm up - 20’ extensive warming up, mobilisation and stretching * Medium Int. - 40’ run at 80% HRmax (+ 8 km) In the middle of each 5’ of running, a tempo run over 50 m has to be covered at 90% SPmax, or 8 x 50 m in total



* High Int. - 2’ run at 90% HRmax, 1’ jogging, 6 x - This exercise has to be performed in the normal range of the HI-

training zone (85 to 95% HRmax)

- All together this exercise takes + 18’ (2’ per Set + 1’ jogging) x 6


Total duration: 68’ Wed. 30th: REST or RECOVERY Thu. 1st: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 13 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 4) * Speed End. - Set 1: 6 reps at maximal speed with 40” recovery in between - 2’ active recovery





7.5 m

15 m

Start & Finish B ! x x ! x x

Start & Finish A x x x x

- Set 2: again 6 reps at maximal speed with 40” recovery - 2’ active recovery - All together, this exercise takes 16’. * Speed End. - 8’ of the following referee run

Start A

forward acc

Start B

backward run

acc. to sprint

acc. to sprint

walking

walkingbackward run


Total duration: 74’ Fri. 2nd: REST or RECOVERY Sat. 3rd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 14 * Warm up - 20’ of jogging, dynamic exercises and stretching





* Speed - Set 1 of the following speed exercise

Sprint30m

Sprint40m

Sprint20m

Sprint20m

Sprint30m

5 m

5 m

5 m

Start 1st !! 2nd !! 3rd ! ! 4th !! 5th

Sideways left

Sideways right

Backwards

- 5’ recovery - Set 2 of the same exercise - In total, this exercise takes 15’. The total sprint distance is 280 m. * High Int. - For those referees who don’t have a match to officiate in the

weekend, the following exercise can be done:

- 1’ at 90% HRmax, followed by 30” active recovery (jogging) - 2’ at 90% HRmax, followed by 1’ active recovery (jogging) - 3’ at 90% HRmax, followed by 1’30” active recovery (jogging) - 3’ at 90% HRmax, followed by 1’30” active recovery (jogging) - 2’ at 90% HRmax, followed by 1’ active recovery (jogging) - 1’ at 90% HRmax, followed by 30” active recovery (jogging)

- All together, this exercise takes 18’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 73’ Sun. 4th: Officiating exhibition games to get match experience in order to prepare for the






WEEK 27 from Monday 5th to Sunday 11th of July Macrocycle I, week 5 (Training week 5) Mon. 5th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 15 * Warm up - 20’ of jogging, dynamic exercises and stretching * Medium Int. - 45’ run at 80% HRmax (+ 9 km) In the middle of each 5’ of running, a tempo run over 50 m has to be covered at 90% SPmax,, or 9 x 50 m in total



* High Int. - 1’ run at 90% HRmax, 30” jogging, 12 sets - This exercise has to be performed in the normal range of the HI-

training zone (85 to 95% HRmax).

- All together this exercise takes + 18’. (1’ per Set + 30” jogging) x 12


Total duration: 68’ Wed. 7th: REST or RECOVERY Thu. 8th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 17 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 5) * Speed End. - Set 1: 4 laps (+ 3’ each) - The start of a new lap may be timed as follows: Top: Starting a new lap every 3’ Intermediate: Starting a new lap every 3’15”





START jogging 90%SPmax

90%SPmax

jogging 90%SPmax

90%SPmax walking

- 4’ active recovery - Set 2: again 4 laps of + 3’ each

- All together, this exercise take + 12’ + 4’ + 12’ = 28’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 78’ Fri. 9th: REST or RECOVERY Sat. 10th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 18 * Warm up - 20’ of jogging, dynamic exercises and stretching * Speed - Set 1: 4 reps of the following centre-circle exercise:

Start

Walk Jog Sprint Jog Walk

Finish

- 5’ recovery - Set 2: again 4 reps of the centre-circle exercise





- The total exercise time is 15’. The total sprint distance is 288 m. * High Int. - For those referees who don’t have a match to officiate in the

weekend, the following exercise can be done:

- 5’ at 90% HRmax, followed by 3’ active recovery (jogging) - 4’ at 90% HRmax, followed by 2’ active recovery (jogging) - 3’ at 90% HRmax, followed by 1’30” active recovery (jogging) - 2’ at 90% HRmax, followed by 1’ active recovery (jogging) - 1’ at 90% HRmax, followed by 30” active recovery (jogging)

- All together, this exercise takes 23’.








WEEK 28 from Monday 12th to Sunday 18th of July Macrocycle I, week 6 (Training week 6) Mon. 12th: REST or RECOVERY Tue. 13th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 19 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 6) * Speed - 6 x 40 m sprint from a 1.5 m dynamic start, with max 1’30”

recovery in between sprints. The minimum time for international referees is 6.2” and for international assistant referees 6.0”. The minimum time for national referees is 6.4” and for national assistant referees 6.2”.

- 5’ recovery * High Int. - The target zone of the next exercise is the normal range of the HI-

training zone (85 to 95% HRmax).

Start 1

Start 2

Finish 1

Finish 2

- 150 m run in 30"

- 50 m walk

- 50 m walk

- 150 m run in 30"

- On the first whistle, referees have to cover 150 m in 30” from the start position on (1). Then they have 35 (international referees) to 40” (international assistant referees) to cover 50 m walking (2). On the next whistle, referees have to run again 150 m in 30” (3), followed by 50 m walking (4). This equals 1 lap. - The total exercise consists of 10 laps, resulting in 20 high intensity runs, each followed by a 50 m recovery walk.

- Referees have to arrive in the ‘walking area’ before the whistle and may not leave the ‘walking area’ before the whistle.





- The total duration of this HI run equals 20’ (with 30” recovery). * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 85’ Wed. 14th: REST or RECOVERY Thu. 15th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 20 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 6)

* Ext. Speed - Set 1: 4 laps of the next exercise utilising the length of the pitch:

- Start on the goal line from a dynamic position (e.g., knee lifts). Then sprint to the 16 m box, return to the goal line jogging backward and then continue jogging forward to the 16 m box (1) - From the 16 m box, sprint to the midline and then return jogging to the 16 m box continue jogging back to the midline (2) - From the midline, sprint to the opposite penalty box, then return jogging to the midline and continue jogging to the penalty box (3) - From the 16 m box, sprint to the goal line, then return jogging backward to the 16 m box and then continue jogging forward to the goal line (4) - Continue jogging to the midline and then walk back to the start position. This constitutes 1 lap. For each lap of 320 m, referees sprint + 110 m (duration 1 lap + 2’30”)





joggingsprint

walkingjogging

234

1 Start

- 4’ recovery - Set 2: again 4 laps of 2’30” each - All together, this exercise takes 10’ + 4’ recovery + 10’ = 24’

* Match play - If referees have a group training session then a 10’ regular match can be played with the restriction that the ball can

only be touched twice (‘control & pass’). If the game is not played fast enough, another restriction can be implemented, i.e. a goal can only be scored if all referees are over the midline.

- Alternatively, if it is not possible to play a match, referees may perform a 10’ medium intensity jogging (80% HRmax). * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 84’ Fri. 16th: REST or RECOVERY Sat. 17th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 21 * Warm up - 20’ extensive warming up, mobilisation and stretching * Speed - Set 1: Sprint exercise in the penalty box, 5 laps in total






sprint

sprint

jogging

backward

walking

sideways-L

sideways-R

DYNAMIC START

- In total, this exercise takes + 15’. The total sprint distance is 320 m.

* High Int. - For those referees who don’t have a match to officiate in the weekend, the following exercise is scheduled.

- Referees run 6’ at 80% HRmax. This corresponds to + 1.2 km.

Then the same distance is covered but now at 90% HRmax, which corresponds to a running time of + 4’ (Set 1).

- 2’ recovery

- Referees run again 6’ at 80% HRmax (+ 1.2 km).

Then they run the same distance but now at 90% HRmax, so that they are back at the start after + 4’.





Training Manual



WEEK 29 from Monday 19th to Sunday 25th of July Macrocycle II, week 1 (Training week 7) Mon. 19th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 22

* Warm up - 20’ of jogging, dynamic exercises and stretching * Medium Int. - 30’ run at 70% HRmax (+ 5 to 6 km)

For each 5’ of running, 2 tempo runs have to be done: in the middle a 50 m tempo run, and towards the end of the 5’ period a 100 m tempo run has to be covered.

Over the 30’ run, 12 tempo runs have to be done, i.e. 6 x 50 m and 6 x 100 m. * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching

Total duration: 70’ Tue. 20th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 23 * Warm up - 20’ of jogging, dynamic exercises and stretching

* Strength - Advanced set of strength and injury prevention exercises (week 1)

* High Int. - 2’ run at 90% HRmax, 1’ jogging, 8 x - In total, it takes 24’ to complete this HI-exercise. * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching

Total duration: 74’ Wed. 21st: REST or RECOVERY Thu. 22nd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 24 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 1)

* Speed End. - All together, 20 fast runs should be performed from a dynamic start position. Decelerate smoothly, turn and jog back to the start





Set ISet IISet III

8 x 20 m 6 x 40 m

4 x 60 m

Set IV 2 x 80 m

* Speed End. - Depending on the age and/or fitness level, the re-starts are timed as follows: Top: Set 1 every 20” Intermediate: Set 1 every 25” Set 2 every 40” Set 2 every 45” Set 3 every 50” Set 3 every 55” Set 4 every 60” Set 4 every 65” - 2’ recovery in between each set

- This exercise takes between 18’ (top) and 20’ (intermediate). * Match - 10’ of match play or 10’ of medium intensity jogging (80% HRmax) * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching


Fri. 23rd: REST or RECOVERY Sat. 24th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 25

* Speed - short sprints from a dynamic position (heel lifts, knee lifts,…)





walking down

sprinting up

! ! 5 m 10 m! 15 m

Left turn

Right turn20 m25 m

B

2x from 5, 10, 15, 20 to 255' recovery2x from 25, 20, 15, 10 to 5

20 sprints or 300 m in total

walking/joggingsideways-L/-Rheel/knee liftswalking backw.jogging backw. ...

... X X X

... X X X

- In total, this exercise takes 15’. The total sprint distance is 300 m. * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching







WEEK 30 from Monday 26th of July to Sunday 1st of August Macrocycle II, week 2 (Training week 8) Mon. 26th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 26

* Warm up - 20’ of jogging, dynamic exercises and stretching * Speed End. - 45” of jogging, followed by 15” of acceleration building up to to

95% SPmax, 8 reps, 3’ recovery (walking) - 30” of jogging, followed by 15” of acceleration building up to to 95% SPmax, 8 reps, 2’ recovery (walking)

- 15” of jogging, followed by 15” of acceleration building up to to 95% SPmax, 8 reps, 1’ recovery (walking)

* Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching

Total duration: 64’ Tue. 27th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 27 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 2)

* High Int. - 20” run at 90% HRmax (appr. 100 m), 10” jogging (Set 1) - 40” run at 90% HRmax (appr. 200 m), 20” jogging - 60” run at 90% HRmax (appr. 300 m), 30” jogging - 80” run at 90% HRmax (appr. 400 m), 40” jogging - 20” run at 90% HRmax (appr. 100 m), 10” jogging (Set 2) - 40” run at 90% HRmax (appr. 200 m), 20” jogging - 60” run at 90% HRmax (appr. 300 m), 30” jogging - 80” run at 90% HRmax (appr. 400 m), 40” jogging

- After a 4’ recovery and a stretching break, the pulsations should be reduced below 120 bpm

- 80” run at 90% HRmax (appr. 400 m), 40” jogging (set 3) - 60” run at 90% HRmax (appr. 300 m), 30” jogging - 40” run at 90% HRmax (appr. 200 m), 20” jogging - 20” run at 90% HRmax (appr. 100 m), 10” jogging - 80” run at 90% HRmax (appr. 400 m), 40” jogging (set 4) - 60” run at 90% HRmax (appr. 300 m), 30” jogging - 40” run at 90% HRmax (appr. 200 m), 20” jogging

- 20” run at 90% HRmax (appr. 100 m), 10” jogging

- All together, this takes 10’ + 4’ rec + 10’ = 24’





- From a coaching point of view, an efficient way to organise this exercise, is to whistle each time the referees have to change from activity. - For Sets 1 & 2, the time line for the use of the whistle is as follows: 0 (20” HI tempo) - 20” (J) - 30” (T) - 1’10” (J) - 1’30” (T) - 2’30” (J) - 3’ (T) - 4’20” (J) - 5’ (T) - 5’20” (J) - 5’30” (T) - 6’10” (J) - 6’30” (T) - 7’30” (J) - 8’ (T) - 9’20” (J) - 10’ (Stop)

- For Sets 3 & 4, the time line is:

0 (1’20” HI tempo) - 1’20” (J) - 2’ (T) - 3’ (J) - 3’30” (T) - 4’10" (J) - 4’30” (T) – 4’50’’ (J) - 5’ (T) - 6’20” (J) - 7’ (T) - 8’ (J) - 8’30” (T) - 9’10” (J) - 9’30” (T) - 9’50” (J) - 10’ (Stop)


Total duration: 74’ Wed. 28th: REST or RECOVERY Thu. 29th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 28 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 2) * Speed End. - Set 1: Field exercise, 5 laps of + 2’ each

walking

start

walking

sprinting

backwards-Rsideways-AR

HI-tempo

HI-tempojogging

jogging





- 4’ recovery - Set 2: Field exercise, again 5 laps of + 2’ each

- All together, this exercise takes 24’ (including recovery)

* Match - 10’ of match play or 10’ of medium intensity jogging (80% HRmax) * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching

Total duration: 84’ Fri. 30th: REST or RECOVERY Sat. 31st: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 29 * Speed - Straight line sprints from a dynamic starting position, such as heel

lifts, knee lifts, walking, backwards or sideways running: - Set 1: 5 x 10m, starting from 10m walking - Set 2: 4 x 15m, starting from 10m side-stepping - Set 3: 3 x 30m, starting from 10m forwards jogging - Set 4: 4 x 15m, starting from 10m side-stepping - Set 5: 5 x 10m, starting from 10m backwards jogging - After every sprint, a very slow walk back to the start position is a

good way of determining the recovery time (e.g. 20” for 10 m, 30” for 15 m, 40” for 30 m).





Sprint15m

Sprint30m

Sprint10m

Sprint10m

Sprint15m

10 m

SET ! I ! ! II ! III ! IV ! V 5x 4x! ! 3x!! 4x! 5x

knee liftssideways-L

sideways-R sideways-L

sideways-Rbackwards jogging

walking

- After every set, there is 1’ recovery and stretching break

- The total exercise time is 15’. The total sprint distance is 310m. * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching


Sun. 1st: Officiating exhibition games to get match experience in order to prepare for the UEFA Europa and Champions League and the national championship. Alternatively, intermittent activities can be done such as playing badminton, football, squash, or tennis.





WEEK 31 from Monday 2nd to Sunday 8th of August Macrocycle II, week 3 (Training week 9) Mon. 2nd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 30

* Warm up - 20’ of jogging, dynamic exercises and stretching * Medium Int. - 30’ run at 70% HRmax (+ 5 to 6 km)

At the end of each 5’ period, a 30” tempo run has to be performed (+ 150 m), or 6 all together resulting in a total distance of 900 m.

* Cool down - 5’ jogging and walking, followed by 10’ of extensive stretching

Total duration: 70’ Tue. 3rd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 31 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 3)

* High Int. - 1’ run at 90% HRmax, 30” jogging, 16 x - In total, this exercise takes (1’ + 30”) x 16 = + 24’ * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching

Total duration: 74’ Wed. 4th: REST or RECOVERY Thu. 5th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 32 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 3) * Ext. Speed - Perform 2 sets of the below exercise (10 sprints per set), with 5’ of

recovery in between both sets





10! 20! 30! 40! 50! 60! 70! 80! 90! 100!

sprinting up

walking down

4 x 30 m

3 x 40 m

2 x 60 m

1 x 100 mA


... X X X

... X X X

B

- The total duration of this extended speed session is + 23’

including 5’ of active recovery in between sets. * Match - 10’ of match play or 10’ of medium intensity jogging (80% HRmax) * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching






Sat. 7th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 33

* Speed - Set 1: Perform 5 laps of the below exercise in the penalty box

sprint

sprint

jogging

backwards

sideways

walking

START

- Once the 5 laps (or 10 sprints of 16 m) have been completed, take a 5’ recovery, stretching and drinking break.

- Then perform another 5 laps. - The total exercise time is 15’. The total sprint distance is 320m. * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching


Sun. 8th: Officiating exhibition games to get match experience in order to prepare for the UEFA Europa and Champions League and the national championship. Alternatively, intermittent activities can be done such as playing badminton, football, squash, or tennis.





WEEK 32 from Monday 9th to Sunday 15th of August Macrocycle II, week 4 (Training week 10) Mon. 9th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 34 Tue. 10th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 35 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 4) * High Int. - 30” HI-run, 30” jogging (Set 1), - 45” HI-run, 30” jogging, - 60” HI-run, 30” jogging, - 75” HI-run, 30” jogging, - 30” HI-run, 30” jogging, - 45” HI-run, 30” jogging, - 60” HI-run, 30” jogging, - 75” HI-run, 30” jogging, - 2’ passive recovery (until bpm < 65% HRmax) - 75” HI-run, 30” jogging (Set 2), - 60” HI-run, 30” jogging, - 45” HI-run, 30” jogging, - 30” HI-run, 30” jogging, - 75” HI-run, 30” jogging, - 60” HI-run, 30” jogging, - 45” HI-run, 30” jogging, - 30” HI-run, 30” jogging, - All together, this exercise takes 11’ + 2’ rec + 11’ = 24’

- From a coaching point of view, an efficient way to organise this exercise, is to whistle each time the referees have to change from activity. - For Set 1, the time line for the use of the whistle is as follows: 0 (30” HI tempo) - 30” (J) - 1’ (T) - 1’45” (J) - 2’15” (T) - 3’15” (J) - 3’45” (T) - 5’ (J) - 5’30” (T) - 6’ (J) - 6’30” (T) - 7’15” (J) - 7’45” (T) - 8’45” (J) - 9’15” (T) - 10’30” (J) - 11’ (Stop)

- For Set 2, the time line is:

0 (75” HI tempo) - 1’15” (J) - 1’45” (T) - 2’45” (J) - 3’15” (T) - 4’ (J) - 4’30” (T) - 5’ (J) - 5’30” (T) - 6’45” (J) - 7’15” (T) - 8’15” (J) - 8’45” (T) - 9’30” (J) - 10’ (T) - 10’30” (J) - 11’ (Stop)





* Cool down - 5’ jogging and walking, followed by 10’ of extensive stretching

Total duration: 74’ Wed.11th: REST or RECOVERY Thu. 12th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 36 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 4) * Speed End. - Set 1 of the diagonal run, 10 reps of 1’ each

Starting at the edge of the penalty box, referees progressively accelerate to 90-95% SPmax (15”) along the diagonal line as indicated below. As from the mark near the opposite penalty box on (marked by the vertical bar), they decelerate while keeping the attentional focus inside the penalty box. Between runs, there is a 45” recovery period (walking).

'Diagonal'-run

walking 45"

walking 45"

15" tempo

15" tempo

- 4’ of recovery - Set 2 of the diagonal run, again 10 reps of 1’ each - The total duration of this speed endurance session is + 24’

including 4’ active recovery. * Match - 10’ of match play or 10’ of medium intensity jogging (80% HRmax) * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching






Fri. 13th: REST or RECOVERY Sat. 14th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 37 * Speed - Set 1: speed exercise around the midline, 5 x across the pitch and

back to the starting position.

Start

SprintBackw Jog

Walk Side-waysSprintJog

JogAccelerate

Walk

- 5’ recovery - Set 2: same exercise, again 5 x up and down

- The total exercise time is 15’. The total sprint distance is 360 m. * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching


Sun. 15th: Officiating exhibition games to get match experience in order to prepare for the UEFA Europa and Champions League and the national championship. Alternatively, intermittent activities can be done such as playing badminton, football, squash, or tennis.





WEEK 33 from Monday 16th to Sunday 22nd of August Macrocycle II, week 5 (Training week 11) Mon. 16th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 38 Tue. 17th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 39 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 5)

* High Int. - Set 1: 30” run at 90% HRmax, 15” jogging, 12 repetitions - 4’ recovery

- Set 2: 30” run at 90% HRmax, 15” jogging, again 12 repetitions

- All together, this exercise takes 9’ + 4’ recovery + 9’ = 22’ - In the example below, it is shown how this exercise can be done

by assistant referees (i.e. along the sideline)


Total duration: 72’ Wed. 18th: REST or RECOVERY

Ref HI diagonal run

Ass-ref HI sideline run





Thu. 19th: * Low Int. - 5’ of jogging slowly building up to 80% HRmax (+ 1 km) Tr. 40 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 5)

* Speed End. - Set 1 - Perform the pitch laps below in the following order:

- Lap1, Lap 2, Lap 3, Lap 4, Lap 5, Lap 5, Lap 4, Lap 3, Lap 2 and finishing off with Lap 1

- With no recovery breaks in-between each lap it takes + 13’ to run Set 1.

- 4’ recovery

jogging

acceleration

acceleration

acceleration

acceleration acceleration

jogging

jogging jogging

jogging

1 2

3 4

5





* Speed End. - Set 2 - Perform the pitch laps below in the following order:

- Lap 5, Lap 4, Lap 3, Lap 2, Lap 1, Lap 1, Lap 2, Lap 3, Lap 4 and finishing off with Lap 5.

- All together this exercise takes + 30’ (13’ Set 1 , 4’ recovery, 13’ set 2)


Total duration: 90’ Fri. 20th: REST or RECOVERY Sat. 21st: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 41

* Speed - Perform 2 sets of the exercise below, with a 5’ recovery break in between sets.

- Set 1: - 10 m sprint up, 10 m walk down, 3 x - 20 m sprint up, 20 m walk down, 3 x - 30 m sprint up, 30 m walk down, 3 x (with a change in direction to the left or to the right)

- Walk back to the start after each individual sprint. Use heart rate watch to determine your own individual recovery; it should be down to approx. 60 - 65% before you commence each sprint. - Once the 9 sprints (180 m total sprinting distance) have been completed take a 5’ stretching and drinking break.

- Set 2: - but now in reversed order, i.e. from 30 m to 10 m, each distance 3 x for another total of 9 sprints.

- The total sprint distance is 360 m. The total exercise time is 15’.





walking down

sprinting up

10 m

Left turn

Right turn

20 m

30 m

A B

walking/joggingheel/knee liftssidewards face insidewards face outwalking backwardsjogging backwards

... X X X

... X X X

* Cool down - 5’ jogging and walking, followed by 10’ of extensive stretching Total duration: 50’ Sun. 22nd: Officiating exhibition games to get match experience in order to prepare for the






WEEK 34 from Monday 23rd to Sunday 29th of August Macrocycle II, week 6 (Training week 12) Mon. 23rd: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 42

Tue. 24th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 43 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 6) * Ext. Speed - Start each sprint on the goal-line: - Set 1: > 8 maximal sprints to the midline (+ 7.5”) with 50” active

recovery in between each sprint > Jog 1 lap of the pitch, drinking & stretching (+ 2’30”) > Duration: + 10’ - Set 2: > 4 sprints to the opposite penalty box (+ 12”) with 70” active

recovery in between each sprint > Jog 1 lap of the pitch, drinking & stretching (+ 2’30”) > Duration: + 7.5’ - Set 3: > 10 sprints to the penalty box (+ 3”) with 20” active recovery in

between each sprint > Duration: + 3.5’

Set 1Set 2Set 3

8 x 50 m in 7.5" with 50" active recovery

10 x 16 m in 3" with 20" active recovery

4 x 80 m in 12" with 70" active recovery

- All together, this session takes + 21’ including 5’ active recovery

* Cool down - 5’ jogging and walking, followed by 10’ of extensive stretching Total duration: 76’





Wed. 25th: REST or RECOVERY Thu. 26th: * Low Int. - 5’ jogging slowly building up to 80% HRmax (+ 1 km) Tr. 44 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Advanced set of strength and injury prevention exercises (week 6)

* Speed End. - Referees start by walking to the other side of the penalty box, then

they accelerate along the diagonal, jog to the other side of the penalty box, and finally accelerate to the starting position.

- 6 laps of + 90” each

- 4’ recovery

jogging

start

walkingtempo 15"

- Referees start the second set by walking to the midline, then jog

backwards to the other end of the field, accelerate along the diagonal, jog in the length of the pitch and finally accelerate along the diagonal to the starting position.

- 6 laps of + 2’ each





start

jogging

walkingbw

jogging

tempo 15"

- In total this exercise takes 25’ (9’ Set 1 + 4’ recovery + 12’ Set 2)


Total duration: 90’ Fri. 27th: REST or RECOVERY Sat. 28th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 45

* Speed - Set 1: Perform 5 laps of the following exercise in the penalty box





sprint

sprint

jogging

backwards

sideways

walking

START

- Once the 5 laps (or 10 sprints of 16m) have been completed, take a 5’ recovery, stretching and drinking break.

- Then perform another 5 laps. - The total exercise time is 15’. The total sprint distance is 320m. * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching Sun. 29th: Officiating exhibition games to get match experience in order to prepare for the



Training Manual

__________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E [email protected] p. 1


WEEK 35 from Monday 30th of August to Sunday 5th of September Macrocycle III, week 1 (Training week 13) Mon. 30th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 46 Tue. 31st: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 47 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5 x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * High Int. - Set 1

- 20” run at 90% HRmax (approx. 100 m), followed by 10” recovery jogging

- 40” run at 90% HRmax (approx. 200 m), 20” jogging - 60” run at 90% HRmax (approx. 300 m), 30” jogging - 80” run at 90% HRmax (approx. 400 m), 40” jogging - 20” run at 90% HRmax (approx. 100 m), 10” jogging - 40” run at 90% HRmax (approx. 200 m), 20” jogging - 60” run at 90% HRmax (approx. 300 m), 30” jogging - 80” run at 90% HRmax (approx. 400 m), 40” jogging

- 5’ recovery - From a coaching point of view, the easiest way to run this intermittent exercise, is to whistle each time the referees have to change from activity. For Set 1 and 2, the time line is: 0 (20” HI tempo) - 20” (J) - 30” (HI) - 1’10” (J) - 1’30” (HI) - 2’30” (J) - 3’ (HI) - 4’20” (J) - 5’ (HI) - 5’20” (J) - 5’30” (HI) - 6’10” (J) - 6’30” (HI) - 7’30” (J) - 8’ (HI) - 9’20” (J) - 10’ (Stop)

- For the next set, the same time table can be used: - Set 2

- 20” run at 90% HRmax (approx. 100 m), 10” jogging - 40” run at 90% HRmax (approx. 200 m), 20” jogging - 60” run at 90% HRmax (approx. 300 m), 30” jogging - 80” run at 90% HRmax (approx. 400 m), 40” jogging - 20” run at 90% HRmax (approx. 100 m), 10” jogging - 40” run at 90% HRmax (approx. 200 m), 20” jogging - 60” run at 90% HRmax (approx. 300 m), 30” jogging

- 80” run at 90% HRmax (approx. 400 m), 40” jogging

- All together, this HI exercise takes 10’ for Set 1 and 10’ for Set 2. Therefore, 20’ in total with 5’ recovery in between





- If it is not possible to perform this exercise on a field of play

then the run can easily performed on a track, in the forest or on a treadmill.

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 75’ Wed. 1st: REST or RECOVERY Thu. 2nd: * Low Int. - 5’ jogging slowly building up to 80% HRmax (+ 1 km) Tr. 48 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5x 25 sit-ups, separated by 5x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - Set 1: Field exercise, 5 laps of 2’ each.

During each lap, there are 12 activities. The colour of the next cone determines the intensity of the next activity as follows:

- walking to the blue cones (w) - jogging to the green cones (J) - high intensity tempo run to the yellow cones (HI) - sprinting to the red cones (S)

- 4’ recovery - Field exercise Set 2 (again 5 laps of 2’ each) - All together, this exercise takes 10’ + 4’ recovery + 10’ = + 24’

W J HI S

W

HI

HI S J S

J

W

* Match - 10’ of match play or 10’ of medium intensity jogging (80% HRmax) * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching






Fri. 3rd: REST or RECOVERY Sat. 4th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 49 * Speed - Variations on the 60 m distance as follows:

- 20 m sprint up, 20 m walk down, 6 x or 120 m sprint in total - 2’ recovery and stretching - 40 m sprint up, 40 m walk down, 4 x or 160 m sprint in total (2 x with a change in direction to the left, 2 x to the right)

- 3’ recovery and stretching - 60 m sprint up, 60 m walk down, 2 x or 120 m sprint in total

(1 x with a change in direction to the left, 1 x to the right)

- The total exercise time is 15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 5th: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.

walking down

sprinting up

20 m!

Left turn

Right turn40 m

60 m

A B


... X X X

... X X X





WEEK 36 from Monday 6th to Sunday 12th of September Macrocycle III, week 2 (Training week 14) Mon. 6th: * Act. Rec. - 50’ recovery session in a fitness centre,

Tr. 50 Tue. 7th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 51 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5 x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * High Int. - Set 1: For each pair of referees there is 1 bib (a coloured vest). - On a given signal, three referees with a bib from each team

start running from the edge of the centre-circle to different cones and back to the centre-circle. The bib is then given to the partner who performs the same course. On his way back to the centre-circle, he gives the bib back to the first referee who now runs clockwise to the next cone and back to the centre-circle. This continues until 3 full laps have been completed, or 18 runs in total. Set 1 takes + 9’.

- 5’ recovery - Set 2: A second Set is now done counter-clockwise.

- All together, this HI exercise takes + 23’ with 5’ passive recovery in-between.





* Tip Assistant referees can perform the same exercise but covering

the second set the shorter distances marked by the ‘white’ cones in the middle of the distance of the first set.

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 73’ Wed. 8th: REST or RECOVERY Thu. 9th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 52 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5 x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - Field exercise Set 1, 2 laps One lap consists of 7 maximal sprints followed by 7 recovery jogs. The maximum sprint should consist of 95% of maximal

speed. The jogging should take 3 x longer than the duration of the sprint. After reaching the finish, referees jog all along the goal line until the next corner and then walk back to the start position. It takes + 13’ to do 2 full laps.

- 4’ recovery - Field exercise Set 2, again 2 laps of 7 maximal sprints each

- In total, the exercise takes + 30’ (13’ Set 1 + 4’ recovery + 13’ Set 2)

Max tempo

Jogging

WalkingSTART

Jogging

FINISH






Total duration: 90’ Fri. 10th: REST or RECOVERY Sat. 11th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 53 * Speed - Set 1: 4 reps of the following centre-circle exercise:

- 5’ recovery and stretching break after Set 1. - Set 2: again 4 reps of the centre-circle exercise - The total exercise time is 15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 50’ Sun. 12th: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.

Start

SprintBackw Jog

Walk Side-waysSprintJog

JogAccelerate

Walk





WEEK 37 from Monday 13th to Sunday 19th of September Macrocycle III, week 3 (Training week 15) Mon. 13th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 54 Tue. 14th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 55 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5 x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * High Int. - Each run is performed at 90% of HRmax Set 1: - 300 m run in 50-60”, 50-60” recovery, 7 x

- 5’ recovery

Set 2: - Again 300 m run in 50-60”, 50-60”, recovery, 7 x - If the exercise is performed on the field of play, then the start

of Set 2 is on the opposite side so that referees have to turn on the other shoulder

- All together, this exercise consists of 14 HI runs that will take + 33’ (14’ Set 1 + 5’ recovery + 14’ Set 2).

- If it is not possible to perform this exercise on a field of play or a track then the run can easily performed in the forest or on a treadmill.

Start A'

50-60"HI-run

Start A

50-60"active recovery





* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 83’ Wed. 15th: REST or RECOVERY Thu. 16th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 56 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5 x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Ext. Speed - Set 1:

> 2 maximal 75 m sprints (+ 10”) with 75” recovery jogging / walking in between each sprint > 4 maximal 50 m sprints (+ 7”) with 50” recovery jogging / walking in between each sprint > 6 maximal 25 m sprints (+ 4”) with 25” recovery jogging / walking in between each sprint

> Jog 1 lap of the pitch (+ 2’30”) > Duration Set 1: + 12’ - Set 2:

> 6 maximal 25 m sprints (+ 4”) with 25” recovery jogging / walking in between each sprint > 4 maximal 50 m sprints (+ 7”) with 50” recovery jogging / walking in between each sprint > 2 maximal 75 m sprints (+ 10”) with 75” recovery jogging / walking in between each sprint

> Jog 1 lap of the pitch (+ 2’30”) > Duration Set 2: + 12’ - The total duration of this extended speed session is + 24’ * Match - 10’ of match play or 10’ of medium intensity jogging (80% HRmax) * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching






Sat. 18th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 57

* Speed - Set 1: Perform 5 laps of the following exercise in the penalty box

sprint

sprint

jogging

backwards

sideways

walking

START

- Once the 5 laps (or 10 sprints of 16m) have been completed, take a 5’ recovery, stretching and drinking break.

- Then perform another 5 laps. - The total exercise time is 15’. The total sprint distance is 320m. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching






WEEK 38 from Monday 20th to Sunday 26th of September Macrocycle III, week 4 (Training week 16) Mon. 20th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 58 Tue. 21st: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 59 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5 x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * High Int. - This HI exercise is an extension of the ‘star run’ performed last

week. Again, referees run 2 x 2. Each referee runs with a bib (a coloured vest). On a given signal, referee A runs from the edge of the centre-circle to a cone and back to the centre circle (up & down). The bib is then given to the partner (referee B) who covers the same trajectory. Once he is back in the centre circle, he gives the bib back to referee A, who now runs clockwise to the next cone, back to the centre-circle, and continues to the next cone in row (2 x up & down). When referee A again enters the centre circle, he now gives the bib to the partner (referee B) who performs on his turn the same course (2 x up & down). On his way back to the centre circle, he gives the bib back to the referee A, who now runs clockwise to the next cone, back to the centre circle, again to the next cone in row, back to the centre circle, and continues to the final cone in row of the first full lap (3 x up & down). When referee A again enters the centre circle, he gives the bib to the partner (referee B) who performs on his turn the same course turning around 3 cones. This particular exercise consists of 3 full laps of 6 cones (1-2-3-1-2-3-1-2-3 or 18 runs all together). Set 1 takes 10’.

- 5’ recovery





- Set 2: The star run is now performed again over 3 full laps, but

in reversed order, i.e. referee A turns around 3 cones before referee B comes into play, then referee A runs around 2 cones, before referee B comes into play, finally referee A runs around one cone before referee B performs the same. The HI running is now done counter-clockwise so that the referees turn over the L shoulder. Set 2 also consists of 3 full laps of 6 cones (3-2-1-3-2-1-3-2-1 or 18 turns all together). Set 2 also takes 10’.

- All together, this HI exercise takes + 25’ (10’ Set 1 + 5’ recovery + 10’ Set 2).


Total duration: 75’ Wed. 22nd: REST or RECOVERY





Thu. 23rd: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 60 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5x 25 sit-ups, separated by 5x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed/Agility - Set 1: Agility exercise of 60 m, 1’ rest, 5 reps The first 10 m can also be done jogging (Set 1) or backwards

(Set 2) or sideways (assistant referees), before start sprinting the remaining 50 m.

- 2’ recovery, stretching and drinking break - Perform a 2nd set of this exercise (5 reps)

10 m

20 m

Start & Fin ish B ! x ! x ! x ! x ! x

Start & Fin ish A x x x x x

- 2’ recovery, stretching and drinking break * Speed End. - Field exercise 8’, 1 set (see below) - 2’ recovery

- All together these exercises take 26’ (6’ Set 1, 2’ recovery, 6’ Set 2, 2’ recovery, 8’ Field,

2’ recovery).






Total duration: 86’ Fri. 24th: REST or RECOVERY Sat. 25th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 61

* Speed - Set 1: 5 sprints to the penalty spot alternated with 5 sprints to the penalty box, with appropriate recovery in-between each sprint, i.e., a slow walk back to the start.

backward run

backward run

acceleration 90%

acceleration 90%

walking

walking

jogging

jogging





walkingDYNAMIC START Set 1

sprint 1-3-5-7-9sprint 2-4-6-8-10

walking

walkingDYNAMIC START Set 2

sprint 1-3-5-7-9sprint 2-4-6-8-10

walking - Once the 10 sprints have been completed take a 5’ recovery, stretching and drinking break.

- Set 2: again 5 sprints to the penalty spot and 5 to the penalty box - The total sprint distance is 270 m. The total exercise time is 15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching






WEEK 39 from Monday 27th of September to Sunday 3rd of October Macrocycle III, week 5 (Training week 17) Mon. 27th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 62 Tue. 28th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 63 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5 x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Maximal Aerobic Training (VO2max Training)

- On the first whistle, referees have to cover 75 m in 15” from any starting position. Then there is 15” to cover 25 m walking. On the next whistle, referees have to run again 75 m in 15”, followed by 25 m of deceleration and walking in 15”. - One full lap on a track consists of 4 interval runs followed by 4 recovery walks. All together, the total exercise consists of 10 laps resulting in 40 tempo runs, each followed by a 15” deceleration and walking period.

- Referees have to arrive in the ‘walking area’ before the whistle and may not leave the ‘walking area’ before the whistle. - The total duration of this VO2max exercise is 20’.







Wed. 29th: REST or RECOVERY Thu. 30th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 64 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* Speed End. - Set 1: Field exercise, 5 x Referees start at 65% SPmax the first 1/3 of the field of play , then accelerate the second 1/3 up to 85% SPmax, and finally accelerate to 95% SPmax the final 1/3. In the width of the field, referees continue ‘jogging’. On the other side, they continue the same way. - So for each lap, there are 2 build up accelerations in the length of the field.

- 4’ recovery - Set 2: Field exercise, again 5x but now in a reversed way, i.e. accelerating in the width of the field, and jogging in the length of the field.

- All together, this SE exercise takes 26’ (10’ Set 1 + 4’ recovery + 12’ Set 2)





Start

joggingjogging

acceleration

acceleration

95% 85% 65%

65% 85% 95%

Set 1

Start

jogging

jogging

65%

85% acceleration

95%

95%

85%

65%

Set 2

* Match - 10’ of match play or 10’ of medium intensity jogging (80% HRmax)

Total duration: 86’ Fri. 1st: REST or RECOVERY





Sat. 2nd: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 65

* Speed - Set 1: - 10 m sprint up, 10 m walk down, 3 x - 20 m sprint up, 20 m walk down, 3 x - 30 m sprint up, 30 m walk down, 3 x (with a change in direction to the left or to the right)

- Once the 9 sprints (180 m total sprinting distance) have been completed take a 5’ stretching and drinking break.

- Set 2: - In reversed order, i.e. from 30 m to 10 m, each distance 3x for a further 9 sprints.

walking down

sprinting up

10 m

Left turn

Right turn

20 m

30 m

A B


... X X X

... X X X

- The total sprint distance is 360 m. The total exercise time is 15’.


Total duration: 50’ Sun. 3rd: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.





WEEK 40 from Monday 4th to Sunday 10th of October Macrocycle III, week 6 (Training week 18) Mon. 4th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 66 Tue. 5th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 67 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5 x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Ext. Speed - All sprints to start on the goal-line. Set 1: > 8 maximal sprints to the midline (+ 7”) with 50” recovery jogging in between each and every sprint > Jog 1 lap of the pitch (+ 2’30”) > Duration: + 10’ - Set 2: > 4 sprints to the opposite penalty box (+ 11”) with 70” recovery jogging in between each and every sprint > Jog 1 lap of the pitch (+ 2’30”) > Duration: + 7.5’ - Set 3: > 10 sprints to the penalty box (+ 3”) with 20” recovery jogging in between each and every sprint > Duration: + 3.5’ - All together, this extended speed session takes + 21’.


Total duration: 71’ Wed. 6th: REST or RECOVERY Thu. 7th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 68 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 5 x 25 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises





* Speed End. - Referees start by walking to the other side of the penalty box,

then sprint at 90% SPmax along the diagonal, jog to the other side of the penalty box, and finally sprint back at 90% SPmax to the starting position.


- 4’ recovery

jogging

start

walking

accelerating

accelerating

- Referees start the second set by walking to the midline, then

jog backwards/sideways to the other end of the field, sprint at 90% SPmax along the diagonal, jog in the length of the pitch and finally sprint at 90% SPmax along the diagonal to the starting position.

- 6 laps of + 2’ each





start

accelerating

accelerating

jogging

walkingbw

jogging

- In total this exercise takes 25’ (9’ Set 1 + 4’ recovery + 12’ Set 2). * Match - 10’ of match play or 10’ of medium intensity jogging (80% HRmax) * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 85’ Fri. 8th: REST or RECOVERY Sat. 9th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 69 * Speed - Set 1: short sprints in the penalty box, 5 laps

sprint

sprint

jogging

backwards

sideways

walking

START

- 5’ recovery and stretching





- Perform a 2nd Set of the above exercise (5 sprints) - The total exercise time is ±15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching



Training Manual



WEEK 41 from Monday 11th to Sunday 17th of October Macrocycle IV, week 1 (Training week 19) Mon. 11th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 70 Tue. 12th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 71 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * High Int. - Set 1 Two lines are marked approx. 5 meters away from each side

of one of the goal lines. The referees are divided into 3 groups based on their fitness level. The referees in the group with the best fitness (x) have to run the longest distance (+ 210 m), while the group with the weakest runners (z) covers a shorter distance (about 190 m), and the intermediate referees (y) start on the goal line and cover an intermediate distance (about 200 m).

- All referees start at the end with the 3 lines and run together at a

given speed to the opposite goal line, and immediately back to the starting position (40” max). After a given rest that equals the running time (40” max), they start the second run. A signal may be used to indicate when the referees have to reach the opposite line and the home position.

- Referees do this first exercise 10 x (15’ max). - 3’ recovery

x

xx

yyyyy

zzzz

z

xx

40" up & down40" Rest

40" Rest

40" Rest





- Set 2: All referees start again at the end with the 3 lines and run at a given speed to the opposite goal-line (20”). After a given

rest that equals the running time (20”), they run back to the starting position (trial 2).

Referees do this second exercise 10 x (7’).

xxxxx

20" Rest

yyyyy

zzzz

z

20" up20" down

20" Rest

20" Rest

- All together, this high intensity exercise takes + 25’ (15’ Set 1 + 3’ recovery + 7’ Set 2).

* Tip - Differentiating the whole group into 3 teams should guarantee that

the relative exercise intensity for each referee does not vary too much. If there is an extreme difference in fitness level between referees, the distances between the goal line and the 2 other lines can even be further extended (e.g. 10 meters). Another possibility is to divide the referees in even more groups (and use even more than just 3 starting positions).


Total duration: 75’ Wed. 13th: REST DAY Thu. 14th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 72 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises





* Speed End. - Set 1: Field exercise Referees start running at half pace (65% SPmax) to cover the length

of the field of play, then accelerate up to ¾ pace (85% SPmax) over the width of the field, and finally accelerate almost maximal to the other side of the field (95% SPmax). Across the width of the field, referees continue ‘jogging’.

- 6 laps of + 90” each - 4’ recovery

95% run (15")

jogging (30")

65% run (30")

85% run (15")

Start Set 1

- Set 2: Field exercise Referees start running at half pace (65% SPmax) to cover the width

of the field, then accelerate up to ¾ pace (85% SPmax) over the length of the field, and finally accelerate almost maximal to the other side of the field (95% SPmax). Finally, referees continue ‘jogging’ the length of the field.






jogging (40")

65% run (20")

85% run (20")

95% run (10")

Start Set 2

- All together this exercise takes + 22’ (9’ Set 1 + 4’ recovery + 9’ Set 2).


Total duration: 82’ Fri. 15th: REST DAY Sat. 16th: * Warm up - 20’ extensive warming up, mobilisation and stretching Tr. 73 * Speed - Set 1: - 1) 11 m sprint, 11 m jogging, walking to the start, 4 reps

- 2) 25 m sprint, 25 m jogging, walking to the start, 2 reps - 3) 50 m sprint, 50 m jogging, walking to the start, 1 rep

- 5’ recovery and stretching - Followed by a 2nd Set of 7 sprints





1 2 3walking

sprinting

jogging

- The total exercise time is 15’. The total sprint distance is 288 m. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 17th: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.





WEEK 42 from Monday 18th to Sunday 24th of October Macrocycle IV, week 2 (Training week 20) Mon. 18th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 74 Tue. 19th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 75 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * High Int. - Set 1: Referee A performs a HI run clockwise from the midline to

the corner flag, then across the goal line to the other corner flag, and finally to the other side of the midline. In the meantime, Referee B has to cross the midline by walking or jogging. He has to arrive at the other side when Referee A arrives. When they meet, their roles change, i.e. Referee B performs a HI run counter-clockwise the same trajectory, while Referee A recovers by walking / jogging back to the starting position. The second HI-run of referee A is done on the other side of the field so that he has to take the turns on his L-shoulder. All together this exercise is done 5 full laps, or 10 HI-runs for each of the referees.

All together, this first run takes + 10’ (1600 m HI running alternated

with 600 m recovery for each referee). - 3’ recovery

- Set 2: perform another 5 full laps (or 10 HI-runs for each).

- All together this exercise takes + 22’ (10’ Set 1 + 2’ recovery + 10’ Set 2)

HI-run

walking/jogging

Start

Ref B

Ref ARef B

Change!!!

Ref A






Total duration: 73’ Wed. 20th: REST DAY Thu. 21st: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 76 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - Field exercise: Set 1: 4 laps of + 3’ each

- 4’ recovery

Start walking

jogging backward

jogging

walking

HI

walking

sprint

jogging

sprint

jogging

jogging

HI

- Field exercise: Set 2: again 4 laps of + 3’ each


* Match - 10’ of match play or 10’ of medium intensity jogging (80% HRmax)







Fri. 22nd: REST DAY Sat. 23rd: * Warm up - 20’ extensive warming up, mobilisation and stretching Tr. 77 * Speed - Set 1: Centre circle sprint, 5 x from start to finish (5’)

- 5’ recovery

Start

Walk Jog Sprint Jog Walk

Finish

- Set 2: Centre circle sprint, 5 x from start to finish (5’)

- The total exercise time is 15’. The total sprint distance is 360 m.

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 24th: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.





WEEK 43 from Monday 25th to Sunday 31st of October Macrocycle IV, week 3 (Training week 21) Mon. 25th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 78 Tue. 26th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 79 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* Ext. Speed - Set 1 using a dynamic start over a 5m course:

> 4 maximal 30m sprints (+ 4.5”) with 30” recovery (walking back) > 3 maximal 40m sprints (+ 6”) with 40” recovery (walking back) > 2 maximal 60m sprints 60 m (+ 9”) with 1‘ recovery (walking back) > 1 maximal 100m sprint (+ 15”) with 1‘30” recovery (walking back) > Jog 1 lap of the pitch (+ 2’30”) > Duration Set 1: + 11’30” - Set 2: > 1 maximal 100m sprint (+ 15”) with 1‘30” recovery (walking back) > 2 maximal 60m sprints (+ 9”) with 1‘ recovery (walking back) > 3 maximal 40m sprints (+ 6”) with 40” recovery (walking back) > 4 maximal 30m sprints (+ 4.5”) with 30” recovery (walking back) > Jog 1 lap of the pitch (+ 2’30”) > Duration Set 2: + 11’30” - The total duration of this extended speed session is + 23’.





10! 20! 30! 40! 50! 60! 70! 80! 90! 100!

sprinting up

walking down

4 x 30 m

3 x 40 m

2 x 60 m

1 x 100 mA


... X X X

... X X X

B

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 73’ Wed. 27th: REST DAY Thu. 28th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 80 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - Set 1: Field exercise, 5 laps of + 2’ each - 4’ recovery - Set 2: Field exercise, 5 laps of + 2’ each - All together, this exercise takes 24’ (including recovery)





start

walking

sprinting

backwards-Rsideways-AR

HI-tempo

HI-tempojogging

jogging

walking

jogging


Total duration: 84’ Fri. 29th: REST DAY Sat. 30th: * Warm up - 20’ extensive warming up, mobilisation and stretching Tr. 81 * Speed - Set 1: Sprint exercise using the dimensions of the penalty box, - 12 sprints; 3 x sprint 1, 3 x sprint 2, 3 x sprint 3 and 3 x sprint 4 - Using the following dynamic starting movements: Sprint 1 - side-stepping Sprint 2 - backwards jogging, Sprint 3 - walking Sprint 4 - jogging - 5’ recovery, stretching, and drinking break.

- Set 2: Repeat the 3 x 4 sprints





3

sprinting

1 sideways 2 backward jogging 3 forward walking 4 forward jogging

1 2 4walking

- The total exercise time is 15’. The total sprint distance is 384m. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 31st: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.





WEEK 44 from Monday 1st to Sunday 7th of November Macrocycle IV, week 4 (Training week 22) Mon. 1st: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 82 Tue. 2nd: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 83 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * High Int. - Set 1 takes 12’ (8’ HI running & 4’ recovery jogging)

- 20” at 90% HRmax, followed by 20” active recovery (jogging) - 40” at 90% HRmax, followed by 20” active recovery (jogging) - 60” at 90% HRmax, followed by 20” active recovery (jogging) - 2’ at 90% HRmax, followed by 1’ active recovery (jogging) - 2’ at 90% HRmax, followed by 1’ active recovery (jogging) - 60” at 90% HRmax, followed by 20” active recovery (jogging) - 40” at 90% HRmax, followed by 20” active recovery (jogging) - 20” at 90% HRmax, followed by 20” active recovery (jogging)

- 3’ recovery

- Set 2 again 12’ (8’ HI running & 4’ recovery jogging) - 20” at 90% HRmax, followed by 20” active recovery (jogging) - 40” at 90% HRmax, followed by 20” active recovery (jogging) - 60” at 90% HRmax, followed by 20” active recovery (jogging) - 2’ at 90% HRmax, followed by 1’ active recovery (jogging) - 2’ at 90% HRmax, followed by 1’ active recovery (jogging) - 60” at 90% HRmax, followed by 20” active recovery (jogging) - 40” at 90% HRmax, followed by 20” active recovery (jogging) - 20” at 90% HRmax, followed by 20” active recovery (jogging) - All together, this exercise takes 12’ + 3’ recovery + 12’ = 27’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 77’ Wed. 3rd: REST DAY Thu. 4th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 84 * Warm up - 20’ extensive warming up, mobilisation and stretching





* Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - Each run is performed at 90-95% SPmax - Between each set, there is a 2’ active recovery Set 1: - From goal line to goal line and back (± 40”), - 1’ recovery - Repeat 5 x - Total duration is 8’30” (incl. recovery time) Set 2: - From goal line to opposite penalty box and back (± 35”) - 1’ recovery - Repeat 5 x - Total duration is 8’ (incl. recovery time)

40" up & down

35" up & down

20" up & down

6"

SET I

SET II

SET IV

SET III

START

- Set 3: - From goal line to mid line and back (± 20”) - 30” recovery - Repeat 5 x - Total duration is 4’15” (incl. recovery time) - Set 4: - From goal line to penalty box and back (± 6”) - 10” recovery - Repeat 5x - Total duration is 1’30” (incl. recovery time)

- All together, this exercise consists of 20 high speed runs and the duration of the total exercise is + 28’30”.






Total duration: 88’ Fri. 5th: REST DAY Sat. 6th: * Warm up - 20’ extensive warming up, mobilisation and stretching Tr. 85

* Speed - short sprints from a dynamic position - 2 x 5 m, 2 x 10 m, 2 x 15 m, 2 x 20 m and 2 x 25 m (change in direction to the left)

- 5’ recovery and stretching - 2 x 5 m, 2 x 10 m, 2 x 15 m, 2 x 20 m and 2 x 25 m (change in direction to the right)

walking down

sprinting up

! ! 5 m 10 m! 15 m

Left turn

Right turn20 m25 m

B

2 x from 5, 10, 15, 20 to 255' recovery2 x from 25, 20, 15, 10 to 5

20 sprints or 300 m in total


... X X X

... X X X







WEEK 45 from Monday 8th to Sunday 14th of November Macrocycle IV, week 5 (Training week 23) Mon. 8th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 86 Tue. 9th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 87 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Maximal Aerobic Training (VO2max Training)

- On the first whistle, referees have to cover 75 m in 15” from any starting position. Then there is 15” to cover 25 m walking. On the next whistle, referees have to run again 75 m in 15”, followed by 25 m of deceleration and walking in 15”. - One full lap on a track consists of 4 interval runs followed by 4 recovery walks. All together, the total exercise consists of 10 laps resulting in 40 tempo runs, each followed by a 15” deceleration and walking period.

- Referees have to arrive in the ‘walking area’ before the whistle and may not leave the ‘walking area’ before the whistle. - The total duration of this VO2max exercise is 20’.







Wed. 10th: REST DAY Thu. 11th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 88 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* Speed End. - Set 1: Field exercise, 5 laps or 20 high speed runs, starting at either one of the starting positions. - This first run will take + 11’ - 4’ recovery - Set 2: Field exercise, again 5 laps or 20 high speed runs - Again, this second run will take + 11’ - All together, this exercise takes 11’ + 4’ recovery + 11’ = 26’. - The total distance covered in high speed running is 2500 m.

HI tempo JogAcceleration

to sprintJog

JogWalk Start A

Start B Jog Walk


Total duration: 86’ Fri. 12th: REST DAY





Sat. 13th: * Warm up - 20’ extensive warming up, mobilisation and stretching Tr. 89

* Speed - Set 1: Centre circle sprint, 5 x from start to finish (5’)

StartSprint Backw

Jog

WalkJogWalk

WalkWalk

Sprint

Jog Shuffle-R

JogShuffle-L - 5’ recovery and stretching - Set 2: Centre circle sprint, 5 x from start to finish (5’)






WEEK 46 from Monday 15th to Sunday 21st of November Macrocycle IV, week 6 (Training week 26) Mon. 15th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 90 Tue. 16th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 91 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Ext. Speed - Set 1: using a dynamic start over a 5m course: > 4 maximal 20m sprints (+ 3”) with 20” active recovery (walking back) > 3 maximal 40m sprints (+ 6”) with 40” active recovery (walking back) > 2 maximal 60m sprints (+ 9”) with 1‘ active recovery (walking back) > 1 maximal 80m sprint (+ 12”) with 1‘20” active recovery (walking back) > Jog 1 lap of the pitch (+ 2’30”) > Duration Set 1: + 11’30” - Set 2: > 1 maximal 80m sprint (+ 12”) with 1‘20” active recovery (walking back) > 2 maximal 60m sprints (+ 9”) with 1‘ active recovery (walking back) > 3 maximal 40m sprints (+ 6”) with 40” active recovery (walking back) > 4 maximal 20m sprints (+ 3”) with 20” active recovery (walking back) > Jog 1 lap of the pitch (+ 2’30”) > Duration Set 2: + 11’30”





4 x 20 m in 3" with 20" recovery 3 x 40 m in 6" with 40" rec.

1 x 80 m in 12" with 1'15" recovery A


... X X X

... X X X

B

2 x 60 m in 9" with 1' rec.

- The total duration of this extended speed session is + 23’ including 5’ active recovery. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 73’ Wed. 17th: REST DAY Thu. 18th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 92 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* Speed End. - Set 1: ‘Yo-yo run’

- Sprint from the goal line to goal area line and back - Then immediately sprint from the goal line to the edge of the penalty area and back - Finally, sprint to the halfway line and back - 1’ rest - Repeat 6x - For 1 run, the reference time is < 25” (very good), < 30” (good) In case of group sessions, it is possible to use 2 starting positions as mentioned below. - 3’ recovery





Suicide run123

Team A

Team B 23

1

* Speed End. - Set 2: ‘Referee run’: 9’

Start A

Start B

backward run

acc. to sprint

walking

forward acc

- 3’ recovery

- All together, this training session takes 9’ + 3’ recovery + 9’ + 3’ recovery = 24’.

* Match - 10’ match play







Sat. 20th: * Warm up - 20’ extensive warming up, mobilisation and stretching Tr. 93 * Speed/Agility - Set 1: - 5x sprints as per the illustration below - Slow walk back to the start after each sprint - Start each run on every 60”

- 5’ recovery and stretching

End

jogging2 m

4 m

20 m

backwards

sprint

sprint

Start

15 m

- Set 2: - Repeat Set 1

- The total exercise time is 15’, with the total sprint distance being 300m.


Total duration: 50’ Sun. 21st: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.


Training Manual



WEEK 47 from Monday 22nd to Sunday 28th of November Macrocycle V, week 1 (Training week 25) Mon. 22nd: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 94 Tue. 23rd: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 95 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed - 6 x 40 m sprint from a dynamic starting position, walk back, 90” recovery between sprints - 4’ recovery * High Int. - Set 1:

- 10 x 100 m shuttles (50 m - turn L - 50 m) to be completed in 20” - 30” recovery walk (40 m)

- All together, this first set takes 8’20” - 4’ recovery

- Set 2:

- 10 x 100 m shuttles (50 m - turn R - 50 m) to be completed in 20” - 30” recovery walk (40 m)

- All together, this exercise takes 20’40 (8’20” + 4’ recovery + 8’20”) - The total distance equals 2800 m, of which 2000 m at high speed and 800 m walking * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 85’ Wed. 24th: REST DAY





Thu. 25th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 96 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* High Int. - Set 1: Referees perform 5 laps - From the start, run at the appropriate intensity around the pitch perimeter. - However, on LAP 1 run around cone 1, and so on up to cone 5 on LAP 5, thus increasing the run distance with each subsequent lap. - The running should be ¾ pace (the HR that it will elicit should be 85-95%HRmax).

START 90% SPmax JOGGING

90% SPmax WALKING 5 5 4 3 2 1 90% SPmax JOGGING

- 4’ recovery - Set 2:

- However, on LAP 1 run around cone 5, and so on up down to cone 1 on LAP 5, thus decreasing the run distance with each subsequent lap.









Sat. 27th: * Warm up - 20’ extensive warming up, mobilisation and stretching Tr. 97

* Speed - 10 m sprint up, 10 m walk down, 4 x - 20 m sprint up, 20 m walk down, 3 x - 30 m sprint up, 30 m walk down, 2 x - 40 m sprint up, 40 m walk down, 1 x

walking down

sprinting up

A B

... X X X

... X X X 10 20 40 m

walking/joggingheel/knee liftssideways L/Rwalking backward jogging backward

4x 10 m 3x 20 m2x 30 m1x 40 m2 sets20 sprints or 400 m in total

30

- Once the 10 sprints (200 m total sprinting distance) have been completed take a 5’ recovery, stretching and drinking break.

- Then perform a second set of sprints but now in reversed order,

i.e. from 40m to 10m, for another total of 10 sprints.

- The total exercise time is 15’, with the total sprint distance being 400 m.






WEEK 48 from Monday 29th of November to Sunday 5th of December Macrocycle V, week 2 (Training week 26) Mon. 29th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 98 Tue. 30th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 99 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * High Int. - Set 1: - 30” at 90% HRmax, followed by 30” active recovery (jogging) - 60” at 90% HRmax, followed by 30” active recovery (jogging) - 90” at 90% HRmax, followed by 30” active recovery (jogging) - 120” at 90% HRmax, followed by 60” active recovery (jogging) - 90” at 90% HRmax, followed by 30” active recovery (jogging) - 60” at 90% HRmax, followed by 30” active recovery (jogging) - 30” at 90% HRmax, followed by 30” active recovery (jogging)

- All together, this first set takes 12’. - 4’ recovery - Set 2: again, the same exercise is performed (12’).

- All together this HI exercise takes 28’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 78’ Wed. 1st: REST DAY Thu. 2nd: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 100 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* Speed End. - Set 1: - Perform the pitch laps below in the following order:

- Lap1, Lap 2, Lap 3, Lap 4, Lap 5, Lap 5, Lap 4, Lap 3, Lap 2 and finishing off with Lap 1





- With no recovery breaks in-between each lap it takes + 13’ to complete Set 1.

- 4’ recovery

* Speed End. - Set 2: - Perform the pitch laps below in the following order:

- Lap 5, Lap 4, Lap 3, Lap 2, Lap 1, Lap 1, Lap 2, Lap 3, Lap 4 and finishing off with Lap 5.

- All together this exercise takes + 30’ (13’ Set 1, 4’ recovery, 13’ Set 2)




jogging

acceleration

acceleration

acceleration

acceleration acceleration

jogging

jogging jogging

jogging

1 2

3 4

5





Fri. 3rd: REST DAY Sat. 4th: * Warm up - 20’ extensive warming up, mobilisation and stretching Tr. 101 * Speed - Set 1:

- Straight line sprints from a dynamic starting position over 20, 30, 40, 30, and 20m respectively:

- 5’ recovery - Set 2: - Repeat Set 1

Sprint30m

Sprint40m

Sprint20m

Sprint20m

Sprint30m

5 m

5 m

5 m

Start 1st !! 2nd !! 3rd ! ! 4th !! 5th

Sideways left

Sideways right

Backwards

- The total exercise time is 15’, with the total sprint distance being 280 m.







WEEK 49 from Monday 6th to Sunday 12th of December Macrocycle V, week 3 (Training week 27) Mon. 6th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 102 Tue. 7th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 103 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Ext. Speed - Start each sprint on the goal-line. - Set 1: > 8 maximal sprints to the midline (+ 7.5”) with 50” active

recovery in between each sprint > Jog 1 lap of the pitch (+ 2’30”) > Duration: + 10’ - Set 2: > 4 sprints to the opposite penalty box (+ 12”) with 70” active

recovery in between each sprint > Jog 1 lap of the pitch (+ 2’30”) > Duration: + 7.5’ - Set 3: > 10 sprints to the penalty box (+ 3”) with 20” active recovery in

between each sprint > Duration: + 3.5’ - All together, this extended speed session takes + 21’ including 5’

active recovery

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 71’ Wed. 8th: REST DAY Thu. 9th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 104 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises





* Speed End. - Set 1: ‘Referee Run’: 5 laps (± 2’30” per lap) - This first run will take + 12’30” - 4’ recovery - Set 2: ‘Referee Run’: again 5 laps Again, this second run will take + 12’30” - All together, this exercise takes 12’30”+ 4’ rec + 12’30”= 29’

Start

Walk

Jog

HI

Backward

Backward

Sprint

HIWalk

JogJog


* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 89’ Fri. 10th: REST DAY Sat.11th: * Warm up - 20’ extensive warming up, mobilisation and stretching Tr. 105 * Speed/Agility - Set 1: Sprint exercise in the penalty box (below), 5 laps in total

- 5’ recovery - Perform a 2nd set of 5 sprints





sprint

sprint

walking

START

jogging

jogging

sideways

backwards

- In total, this exercise takes 15’. The total sprint distance is ± 320m. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 12th: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.





WEEK 50 from Monday 13th to Sunday 19th of December Macrocycle V, week 4 (Training week 28) Mon. 13th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 106 Tue. 14th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 107 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* High Int. - Set 1: - 20” at 90% HRmax, followed by 20” active recovery (jogging) - 40” at 90% HRmax, followed by 20” active recovery (jogging) - 60” at 90% HRmax, followed by 20” active recovery (jogging) - 2’ at 90% HRmax, followed by 60” active recovery (jogging) - 2’ at 90% HRmax, followed by 60” active recovery (jogging) - 60” at 90% HRmax, followed by 20” active recovery (jogging) - 40” at 90% HRmax, followed by 20” active recovery (jogging) - 20” at 90% HRmax, followed by 20” active recovery (jogging) - 4’ recovery - Set 2: - 20” at 90% HRmax, followed by 20” active recovery (jogging) - 40” at 90% HRmax, followed by 20” active recovery (jogging) - 60” at 90% HRmax, followed by 20” active recovery (jogging) - 2’ at 90% HRmax, followed by 60” active recovery (jogging) - 2’ at 90% HRmax, followed by 60” active recovery (jogging) - 60” at 90% HRmax, followed by 20” active recovery (jogging) - 40” at 90% HRmax, followed by 20” active recovery (jogging) - 20” at 90% HRmax, followed by 20” active recovery (jogging) - All together, this exercise takes 12’ + 4’ recovery + 12’ = 28’

- From a coaching point of view, the easiest way to do this intermittent exercise, is to give a clear signal each time the referees have to change from activity. For Set 1 and 2, the time line is: 0 (20” HI) - 20” (Jog) – 40” (HI) - 1’20” (Jog) - 1’40” (HI) - 2’40” (Jog) - 3’ (HI) - 5’ (Jog) - 6’ (HI) - 8’ (Jog) - 9’ (HI) – 10’ (Jog) - 10’20” (HI) - 11’ (Jog) - 11’20” (HI) - 11’40” (Jog) - 12’ (finish)


Total duration: 78’ Wed. 15th: REST DAY





Thu. 16th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 108 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - 1 set of the following exercise that takes + 8’.

- 50 m sprint (± 10”), walking back 30”, 5x, 1’ rest - 25 m sprint (± 5”), walking back 15”, 5x, 1’ rest - 16 m sprint (± 3”), walking back 9”, 5x

- 3’ recovery

* Speed End. - Field exercise (see below) 1 set (10’)

- All together these exercises take 24’ (8’ exercise 1, 3’ recovery, 10’ exercise 2, 3’ recovery).


* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 84’ Fri. 17th: REST DAY

backward run

backward run

acceleration 90%

acceleration 90%

walking

walking

jogging

jogging





Sat. 18th: * Warm up - 20’ extensive warm up, gradually raising intensity, mobilisation Tr. 109 and stretching

* Speed - Set 1: - 10 m sprint up, 10 m walk down, 3x - 20 m sprint up, 20 m walk down, 3x - 30 m sprint up, 30 m walk down, 3x - With a change in direction to the left or to the right

- Once the 9 sprints (180 m total sprinting distance) have been completed take a 5’ stretching and drinking break.

- Set 2: - The same exercise but in reversed order, i.e., from 30 m to 10 m, each distance 3x for another total of 9 sprints.

walking down

sprinting up

10 m

Left turn

Right turn

20 m

30 m

A B


... X X X

... X X X

- The total sprint distance is 360 m. - The total exercise time is 15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 19th: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.





WEEK 51 from Monday 20th to Sunday 26th of December Macrocycle V, week 5 (Training week 29) Mon. 20th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching Tr. 110 Tue. 21st: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 111 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * High Int. - Set 1:

- 20” at 90% HRmax, followed by 20” active recovery (jogging) - 40” at 90% HRmax, followed by 40” active recovery (jogging) - 60” at 90% HRmax, followed by 60” active recovery (jogging) - 90” at 90% HRmax, followed by 90” active recovery (jogging) - 60” at 90% HRmax, followed by 60” active recovery (jogging) - 40” at 90% HRmax, followed by 40” active recovery (jogging) - 20” at 90% HRmax, followed by 20” active recovery (jogging) - All together, this first set takes 11’ - 3’ recovery

- Set 2: again the same exercise is performed (11’)

- All together, this exercise takes 27’ (11’ + 5’ recovery + 11’) * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 77’ Wed. 22nd: REST DAY Thu. 23rd: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 112 * Warm up - 20’ extensive warming up, mobilisation and stretching * Strength - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises





* Agility - 6 reps of the following exercise, which can be done on a track or

on the field of play.

- Walk back to the start after each individual sprint.

10 m

Start

Finish

5 m

10 m

5 m

sprint

sprint

sprint

backward

side-ways

- 3’ recovery * Speed End. - ‘Diagonal Run’ exercise, 5 laps of 2’ or 10 accelerations each as follows: 90% SPmax along the diagonal line (1), walking along the goal line (2), 90% SPmax along the diagonal line (3), jogging along the goal line (2).

acceleration

1

2

3

4

START

jogging 40" 20" jogging

40"

- 3’ recovery





- All together these exercises take 22’ (6’ exercise 1, 3’ recovery, 10’ exercise 2, 3’ recovery).


* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 82’ Fri. 24th: REST DAY Sat. 25th: REST DAY Sun 26th: REST DAY WEEK 52 from Monday 27th of December to Sunday 2nd of January Macrocycle V, week 6 (Training week 30)

For the week between Christmas and New Year, there will be a winter break in a number of European countries. Therefore, I will not provide you with a training programme. Just listen to your own body. If you require a few days of rest, then take a break and enjoy your days with your family and friends. If you are willing to practice, then the goal is to practice this last week of the year at 80% HRmax, i.e. on Monday (Tr. 113), and Saturday + 40 min (Tr. 115). The medium intensity training session on Wednesday is more intermittent. For every 5’ of running, 2 tempo runs have to be done: in the middle a 50 m tempo run, and towards the end of the 5’ period a 100 m tempo run has to be covered. Over the total 50’ run, 20 accelerations have to be done, i.e. 10 of 50 m and 10 of 100 m. From the first week of January on, the training sessions will be designed over the next 6 weeks in a progressive way in such a way that the referees will be top-fit for the second half of the competitive season.

MERRY CHRISTMAS AND A HEALTHY, HAPPY AND PROSPEROUS NEW YEAR!





WEEK 1 from Monday 3rd to Sunday 9th of January Macrocycle VI, week 1 (Training week 31) Mon. 3rd: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 116 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* High Int. - 8’ run at 90% HRmax, 4’ jogging, 2 x

- All together this exercise takes + 24’ (8’ Set 1 + 4’ jogging + 8’ Set 2 + 4’ jogging).


Total duration: 74’ Tue. 4th: REST DAY Wed. 5th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 117 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - Set 1: - Perform 6 laps (± 2’ per lap) of the below field exercise at the

prescribed intensities - 4’ recovery

- Set 2: - Perform another 6 laps





START50% SPmax (25")

70% SPmax (15")

walking (60")

90% SPmax (20")

- All together, this exercise takes 12’ + 4’ recovery + 12’ = + 28’ * Cool down - 5’ jogging at 80% HRmax, followed by 10’ extensive stretching

Total duration: 78’ Thu. 6th: REST DAY Fri. 7th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 118 * Speed - Variations on the 80 m distance (see below)

- 20 m sprint up, 20 m walk down, 2 x - 1’ recovery and stretching - 40 m sprint up, 40 m walk down, 2 x - 1’ recovery and stretching - 60 m sprint up, 60 m walk down, 2 x (1 x with a change in direction to the left, 1 x to the right) - 2’ recovery and stretching

- 80 m sprint up, 80 m walk down, 2 x (1 x with a change in direction to the left, 1 x to the right)





- The total exercise time is 15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 50’ Sat. 8th: REST DAY

Sun. 9th: REST DAY

Depending on the match schedule and the weather conditions, intermittent and non-specific weekend activities such as alpine skiing, cross-country skiing, playing badminton, football, squash, or tennis may provide extra mental and physical stimulation.

walking down

sprinting up

20 m

Left turn

Right turn40 m

60 m

A B


... X X X

... X X X

80 m





WEEK 2 from Monday 10th to Sunday 16th of January Macrocycle VI, week 2 (Training week 32) The training distances covered in High Intensity (on Monday) and Speed Endurance (on Wednesday), will decrease progressively and become more intermittent over the next macro-cycle as training volume and intensity have to be cycled throughout the competitive season in an appropriate way. Mon. 10th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 119 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises


- All together, this exercise takes (4’ + 2’) x 4 = + 24’, * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 74’ Tue. 11th: REST DAY Wed. 12th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 120 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - Set 1: Field exercise, 4 laps One full lap takes + 4’ before re-starting. The intensities or percentages are based on a % of maximal speed (SPmax), not % HRmax. Therefore, 60% SPmax should be a jog and 90% SPmax should constitute a fast tempo run. - 5’ recovery - Set 2: Field exercise, again 4 full laps





START

FINISHwalking

60%SPmax 90%SPmax

walking

walking

60%SPmax

60%SPmax

90%SPmax

90%SPmax

- All together this exercise takes 37’ (16’ Set 1 + 5’ recovery + 16’ Set 2).

* Cool down - 5’ jogging at 80% HRmax, followed by 10’ extensive stretching

Total duration: 87’ Thu. 13th: REST DAY Fri. 14th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 121 * Speed - Set 1: Sprint exercise in the penalty box, 5 laps in total






sprint

sprint

jogging

backward

walking

sideways-L

sideways-R

DYNAMIC START

- The total exercise time is 15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sat. 15th: REST or ACTIVE LEISURE

Sun. 16th: REST or ACTIVE LEISURE






WEEK 3 from Monday 17th to Sunday 23rd of January Macrocycle VI, week 3 (Training week 33) The training distances covered in High Intensity (on Monday) and Speed Endurance (on Wednesday), will decrease progressively and become more intermittent over the next macro-cycle as training volume and intensity have to be cycled throughout the competitive season in an appropriate way. Mon. 17th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 122 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises


- All together, this exercise takes (2’ + 1’) x 8 = + 24’


Total duration: 74’ Tue. 18th: REST DAY Wed. 19th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 123 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Extended Sp. - Set 1: > 6 sprints to the midline (+ 7”) with 50” active recovery jogging

in between each sprint > Jog 1 lap of the pitch (+ 2’30”) > Duration Set 1: + 8’ - Set 2: > 4 sprints to the opposite penalty box (+ 11”) with 70” active

recovery jogging in between each sprint > Jog 1 lap of the pitch (+ 2’30”) > Duration Set 2: + 7.5’ - Set 3: > 10 sprints to the penalty box (+ 3”) with 20” active recovery

jogging in between each sprint > Jog 1 lap of the pitch (+ 2’30”) > Duration Set 3: + 6’





Set 1Set 2Set 3

6 x with 50" active recovery



- The total duration of this extended speed session is + 20’ * Cool down - 5’ jogging at 80% HRmax, followed by 10’ extensive stretching

Total duration: 70’ Thu. 20th: REST DAY Fri. 21st: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 124 * Speed - Variations on the 60 m distance (see below)

- 20 m sprint up, 20 m walk down, 6 x or 120 m sprint in total - 1 to 2’ recovery and stretching - 40 m sprint up, 40 m walk down, 4 x or 160 m sprint in total (2 x with a change in direction to the left, 2 x to the right)

- 1 to 2’ recovery and stretching - 60 m sprint up, 60 m walk down, 2 x or 120 m sprint in total

(1 x with a change in direction to the left, 1 x to the right) - The total exercise time is 15’.





walking down

sprinting up

20 m!

Left turn

Right turn40 m

60 m

A B


... X X X

... X X X

6 x 20 m4 x 40 m2 x 60 m360 m in total

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sat. 22nd: REST or ACTIVE LEISURE

Sun. 23rd: REST or ACTIVE LEISURE






WEEK 4 from Monday 24th to Sunday 30th of January Macrocycle VI, week 4 (Training week 34) Mon. 24th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 125 Tue. 25th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 126 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* High Int. - 1’ run at 90% HRmax, 30” jogging, 16 x - All together, this exercise takes (1’ + 30”) x 16 = + 24’


Total duration: 74’ Wed. 26th: REST DAY Thu. 27th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 127 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - 1 Set of the below exercise takes ± 8’

- 50 m sprint (± 10”), walking back 30”, 5 x, 1’ rest - 25 m sprint (± 5”), walking back 15”, 5 x, 1’ rest

- 16 m sprint (± 3”), walking back 9”, 5 x

- 4’ recovery * Speed End. Field exercise (below) for a total of 8’





Start A

Start B

backward run

acc. to sprint

walking

forward acc

- All together, this exercise takes 8’ + 4’ recovery + 8’ = + 20’ * Match - 10’ match play * Cool down - 5’ jogging at 80% HRmax, followed by 10’ extensive stretching


Fri. 28th: REST DAY Sat. 29th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 128 * Speed - Sprint exercise using the dimensions of the penalty box (see

below) - 4 Sets of 4 sprints with a 2’ recovery break in-between - Using the following dynamic starting movements: Sprint 1 - walking Sprint 2 - jogging Sprint 3 – backwards jogging Sprint 4 – side-stepping





3

sprinting

walkingforward joggingbackward runningsideways running

1 2 4

- The total exercise time is 15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’

Sun. 30th: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.





WEEK 5 from Monday 31st of January to Sunday 6th of February Macrocycle VI, week 5 (Training week 35) Mon. 31st: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 129 Tue. 1st: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 130 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6x 30 sit-ups, separated by 6x 10 push-ups, in addition to the regular set of strength and injury prevention exercises

* High Int. - Set 1: - 30” run at 90% HRmax, 15” jogging, 14 x - 4’ recovery

- Set 2:

- 30” run at 90% HRmax, 15” jogging, again 14 x

- All together, this exercise takes 10’30” + 4’ recovery + 10’30” = 25’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 75’ Wed. 2nd: REST DAY Thu. 3rd: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 131 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - Set 1: Field exercise, 6 laps of 2’ each -

During each lap, there are 12 different activities. The colour of the next cone determines the intensity of the next activity as follows:

- walking to the blue cones (W) - jogging to the green cones (J) - high intensity run to the yellow cones (HI) - sprinting to the red cones (S)

- 4’ recovery - Set 2: Field exercise, another 6 laps of 2’ each





W J HI S

W

HI

HI S J S

J

W

- All together, this exercise takes 12’ + 4’ recovery + 12’ = + 28’ * Match - 10’ match play * Cool down - 5’ jogging at 80% HRmax, followed by 10’ extensive stretching

Total duration: 88’ Fri. 4th: REST DAY Sat. 5th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 132 * Speed - Variations on the 30 m distance:

- 10 m sprint up, 10 m walk down, 12 x or 120 m in total - 2’ recovery and stretching - 20 m sprint up, 20 m walk down, 6 x or 120 m in total - 2’ recovery and stretching - 30 m sprint up, 30 m walk down, 4 x or 120 m in total (2 x with a change in direction to the left, 2 x to the right)





walking down

sprinting up

10 m

Left turn

Right turn

20 m

30 m

A B


... X X X

... X X X

12 x 10 m 6 x 20 m 4 x 30 m

360 m in total

- The total exercise time is 15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 6th: Those referees who don’t have a game to officiate in the national championship, may do some intermittent physical activities such as playing badminton, football, squash, or tennis.





WEEK 6 from Monday 7th to Sunday 13th of February Macrocycle VI, week 6 (Training week 36) Mon. 7th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 133 Tue. 8th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 134 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Ext. Speed - Set 1 (using a dynamic start):

> 4 maximal 20m sprints (+ 3”) with 20” recovery (walking back)

> 3 maximal 40m sprints (+ 6”) with 40” recovery (walking back) > 2 maximal 60m sprints (+ 9”) with 1‘ recovery (walking back) > 1 maximal 80m sprint over 80 m (+ 12”) with 1‘20” recovery (walking back)

> Jog 1 lap of the pitch (+ 2’30”) > Duration Set 1: + 11’30”

4 x 20 m in 3" with 20" recovery 3 x 40 m in 6" with 40" rec.

1 x 80 m in 12" with 1'15" recovery A


... X X X

... X X X

B

2 x 60 m in 9" with 1' rec.





- Set 2:

> 1 maximal 80m sprint over 80 m (+ 12”) with 1‘20” active recovery (walking back)

> 2 maximal 60m sprints (+ 9”) with 1‘ active recovery (walking back) > 3 maximal 40m sprints (+ 6”) with 40” active recovery (walking back) > 4 maximal 20m sprints (+ 3”) with 20” active recovery (walking back > Jog 1 lap of the pitch (+ 2’30”) > Duration Set 2: + 11’30” - The total duration of this extended speed session is + 23’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 73’ Wed. 9th: REST DAY Thu. 10th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km) Tr. 135 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - 6 x 30 sit-ups, separated by 6 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises * Speed End. - Field exercise (below) for a total of 8’

backward run

backward run

acceleration 90%

acceleration 90%

walking

walking

jogging

jogging





- 4’ recovery - Field exercise (below) along the wide diagonal line, run for 10’ or 10 tempo runs in total.

'Diagonal'-runwalking 45"

walking 45"

15" tempo

15" tempo

- All together, these exercises take 8’ + 4’ recovery + 10’ = 22’

* Match - 10’ match play * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 82’ Fri. 11th: REST DAY Sat. 12th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 136 * Speed - Set 1: Sprint exercise in the penalty box, 5 laps in total






sprint

sprint

walking

START

jogging

jogging

sideways

backwards

- The total exercise time is 15’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching


macrocycle 2010 11

Sports

jogging x

training week

dynamic exercises

performance training

dynamic start

hitraining zone

running speed

extensive warming