Macrocycle 2010 11

Performance Training in Football Refereeing
Training Manual

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

* 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)



Fri. 11th: REST or RECOVERY

_________________________________________________________________________________________________________
W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 1

Copyright © 2010 UEFA Referees Committee

Weekly Training Plan

Sat. 12th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 3


* 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

walking / jogging
sprinting up
... X X X heel lifts / knee lifts
1
sideways left / right
... X X X walking backwards 2
jogging backwards 3

A 5m !B ! 10 m ! 20 m 30 m

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



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

_________________________________________________________________________________________________________



WEEK 24 from Monday 14th to Sunday 20th of June

Mon. 14th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 4

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



Tr. 5


* 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

(4’ per Set + 2’ jogging) x 3




Tr. 6


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

_________________________________________________________________________________________________________



START
50% SPmax
(25")

70% SPmax walking
(15") (60")

90% SPmax
(20")

- 3’ recovery

- Set 2: again 5 laps of 2’ each

- All together, this exercise takes 10’ + 3’ recovery + 10’ = 23’




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

walking / jogging
sprinting up
... X X X heel lifts / knee lifts
1
sideways left / right
... X X X walking backwards 2
jogging backwards 3

A 5m !B ! 20 m ! 30 m 40 m

_________________________________________________________________________________________________________



has to be covered at 90% SPmax,, or 7 x 100 m in total



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

Mon. 21st: REST or RECOVERY

Tue. 22nd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 8

* 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

(2 x with a change in direction to the left, 2 x to the right)


Left turn
walking down

walking 6 x 20 m
... X X X jogging 4 x 40 m
sidewards face in sprinting up
sidewards face out 2 x 60 m
... X X X walking backwards 360 m in total
jogging backwards

A B 20 m! Right turn
40 m

60 m

- 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

Tr. 9


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

60%SPmax 90%SPmax
START
60%SPmax walking
90%SPmax

60%SPmax walking
90%SPmax
walking
FINISH
- 3’ recovery

- Set 2: again 3 laps of 4’ each

- All together, this exercise takes 12’ + 3’ recovery + 12’ = 27’.




Tr. 10


_________________________________________________________________________________________________________



* 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

START sprint

jogging

backwards
walking
jogging

sideways

sprint

- 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’.




_________________________________________________________________________________________________________



WEEK 26 from Monday 28th of June to Sunday 4th of July

Mon. 28th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 11

has to be covered at 90% SPmax, or 8 x 50 m in total



Tr. 12


* 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)

(2’ per Set + 1’ jogging) x 6




Thu. 1st: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 13


* Speed End. - Set 1: 6 reps at maximal speed with 40” recovery in between

- 2’ active recovery

_________________________________________________________________________________________________________



7.5 m

15 m

Start & Finish A Start & Finish B
xx ! x x
xx ! x x

- Set 2: again 6 reps at maximal speed with 40” recovery


- All together, this exercise takes 16’.

* Speed End. - 8’ of the following referee run
Start
acc. to A
sprint
backward walking
run
forward
acc
backward
walking run
Start acc. to
B sprint


Fri. 2nd: REST or RECOVERY

Sat. 3rd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 14

_________________________________________________________________________________________________________



* Speed - Set 1 of the following speed exercise
Sprint
40m

Sprint
30m Sprint
30m

Sprint Sprint
20m 20m

Backwards 5m

Sideways left 5m

Sideways right 5m

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

- 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)





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WEEK 27 from Monday 5th to Sunday 11th of July

Tr. 15

has to be covered at 90% SPmax,, or 9 x 50 m in total



Tr. 16


* 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




Tr. 17


* 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 90%SPmax jogging

90%SPmax

jogging 90%SPmax
walking
90%SPmax


- Set 2: again 4 laps of + 3’ each

- All together, this exercise take + 12’ + 4’ + 12’ = 28’.




Tr. 18

* Speed - Set 1: 4 reps of the following centre-circle exercise:

Walk Jog Sprint Jog Walk

Start
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.

weekend, the following exercise can be done:






_________________________________________________________________________________________________________




Mon. 12th: REST or RECOVERY

Tr. 19


* 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).

- 150 m run in 30"
Finish 2

- 50 m walk

Start 1
Start 2
- 50 m walk

Finish 1
- 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).




Tr. 20


* 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”)

_________________________________________________________________________________________________________



jogging walking

4
3 2 Start
1
jogging
sprint

- 4’ recovery

- Set 2: again 4 laps of 2’30” each


* 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).




Sat. 17th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 21

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

- 5’ recovery


_________________________________________________________________________________________________________



sprint
DYNAMIC
START
jogging

sideways-R
walking

sideways-L

backward

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

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

Macrocycle II, week 1 (Training week 7)

Tr. 22

* 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


Tr. 23

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

- In total, it takes 24’ to complete this HI-exercise.



Wed. 21st: REST or RECOVERY

Thu. 22nd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 24


* 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 I 8 x 20 m
Set II 6 x 40 m
Set III 4 x 60 m
2 x 80 m
Set IV

* 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”

- 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)



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,…)

_________________________________________________________________________________________________________


Left turn

walking down

walking/jogging 2x from 5, 10, 15, 20 to 25
... X X X sideways-L/-R sprinting up 5' recovery
heel/knee lifts
walking backw.
2x from 25, 20, 15, 10 to 5
... X X X jogging backw.
... 20 sprints or 300 m in total

!B ! 5m 10 m! 15 m
20 m Right turn
25 m

- In total, this exercise takes 15’. The total sprint distance is 300 m.




_________________________________________________________________________________________________________



WEEK 30 from Monday 26th of July to Sunday 1st of August

Tr. 26

* 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
- 15” of jogging, followed by 15” of acceleration building up to to



Tr. 27


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

- 20” run at 90% HRmax (appr. 100 m), 10” jogging (Set 2)

- 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)

- 80” run at 90% HRmax (appr. 400 m), 40” jogging (set 4)

- 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)




Tr. 28


* Speed End. - Set 1: Field exercise, 5 laps of + 2’ each
start

sprinting
jogging HI-tempo

backwards-R walking
sideways-AR
jogging HI-tempo
walking

_________________________________________________________________________________________________________



- 4’ recovery

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

- All together, this exercise takes 24’ (including 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: 5x 10m, starting from 10m walking
- Set 2: 4x 15m, starting from 10m side-stepping
- Set 3: 3x 30m, starting from 10m forwards jogging
- Set 4: 4x 15m, starting from 10m side-stepping
- Set 5: 5x 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).

_________________________________________________________________________________________________________


Sprint
30m

Sprint
Sprint
15m
15m

Sprint Sprint
10m 10m

sideways-L sideways-R
walking knee lifts backwards 10 m
jogging
sideways-R sideways-L

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

- After every set, there is 1’ recovery and stretching break
- The total exercise time is 15’. The total sprint distance is 310m.



Sun. 1st: Officiating exhibition games to get match experience in order to prepare for the

_________________________________________________________________________________________________________



WEEK 31 from Monday 2nd to Sunday 8th of August

Mon. 2nd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 30

* 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


Tue. 3rd: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 31


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




Tr. 32


* 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!
walking down

4 x 30 m
walking/jogging sprinting up
sideways-L/-R
... X X X 3 x 40 m
heel/knee lifts
walking backw.
... X X X jogging backw. 2 x 60 m
...
1 x 100 m
A B

- The total duration of this extended speed session is + 23’
including 5’ of active recovery in between sets.





_________________________________________________________________________________________________________



Tr. 33
* Speed - Set 1: Perform 5 laps of the below exercise in the penalty box

START sprint

backwards

walking jogging

sideways

sprint
- 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.





_________________________________________________________________________________________________________



WEEK 32 from Monday 9th to Sunday 15th of August

Mon. 9th: * Act. Rec. - 50’ recovery session in a fitness centre
Tr. 34

Tr. 35


* High Int. - 30” HI-run, 30” jogging (Set 1),
- 45” HI-run, 30” jogging,

- 2’ passive recovery (until bpm < 65% HRmax)

- 75” HI-run, 30” jogging (Set 2),

- 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)

_________________________________________________________________________________________________________





Wed.11th: REST or RECOVERY

Tr. 36


* 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
15" tempo walking
45"

walking
45"
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.



_________________________________________________________________________________________________________




Tr. 37
* Speed - Set 1: speed exercise around the midline, 5 x across the pitch and
back to the starting position.

Backw Accelerate Sprint Jog
Jog
Start

Side-
Walk Jog Sprint ways Walk
- 5’ recovery

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





_________________________________________________________________________________________________________



WEEK 33 from Monday 16th to Sunday 22nd of August

Tr. 38

Tr. 39


* 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

- In the example below, it is shown how this exercise can be done
by assistant referees (i.e. along the sideline)

Ass-ref HI sideline run

Ref HI diagonal run



_________________________________________________________________________________________________________



Tr. 40


* 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.

1 2
jogging jogging

acceleration acceleration

3 4
jogging jogging


5
jogging

acceleration

- 4’ recovery

_________________________________________________________________________________________________________



* Speed End. - Set 2
- Lap 5, Lap 4, Lap 3, Lap 2, Lap 1, Lap 1, Lap 2, Lap 3, Lap 4 and
finishing off with Lap 5.

(13’ Set 1 , 4’ recovery, 13’ set 2)





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
(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 Left turn

walking/jogging
heel/knee lifts
... X X X sidewards face in sprinting up
sidewards face out
... X X X walking backwards
jogging backwards
Right turn
A B 10 m 20 m

30 m



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

Mon. 23rd: * Act. Rec. - 50’ recovery session in a fitness centre
Tr. 42

Tr. 43


* 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
> 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

Set 1 8 x 50 m in 7.5" with 50"
active recovery
Set 2
4 x 80 m in 12" with 70"
Set 3 active recovery
10 x 16 m in 3" with 20"
active recovery

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


_________________________________________________________________________________________________________




Thu. 26th: * Low Int. - 5’ jogging slowly building up to 80% HRmax (+ 1 km)
Tr. 44


* 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

tempo
jogging 15" walking

start
- 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

_________________________________________________________________________________________________________



jogging walking
bw start

tempo
15"

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





Tr. 45
* Speed - Set 1: Perform 5 laps of the following exercise in the penalty box

_________________________________________________________________________________________________________



START sprint

backwards

walking jogging

sideways

sprint
- Once the 5 laps (or 10 sprints of 16m) have been completed,





_________________________________________________________________________________________________________


Training Manual

WEEK 35 from Monday 30th of August to Sunday 5th of September
Macrocycle III, week 1 (Training week 13)

Tr. 46

Tue. 31st: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 47

* 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

- 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

- 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.



Wed. 1st: REST or RECOVERY

Thu. 2nd: * Low Int. - 5’ jogging slowly building up to 80% HRmax (+ 1 km)
Tr. 48

* Strength - 5x 25 sit-ups, separated by 5x 10 push-ups, in addition to

* 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’

HI S J S
HI J

W W
S HI J W



__________________________________________________________________________________________________________



Fri. 3rd: REST or RECOVERY

Tr. 49
* Speed - Variations on the 60 m distance as follows:



Left turn
walking down

walking
... X X X jogging
sidewards face out
jogging backwards

40 m

60 m




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.

__________________________________________________________________________________________________________



WEEK 36 from Monday 6th to Sunday 12th of September

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


* 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.




Tr. 52


* 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)

FINISH

Jogging

Jogging
Max tempo
START
Walking
__________________________________________________________________________________________________________







Tr. 53
* Speed - Set 1: 4 reps of the following centre-circle exercise:

Backw Accelerate Sprint Jog
Jog
Start

Side-
Walk Jog Sprint ways Walk
- 5’ recovery and stretching break after Set 1.

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




squash, or tennis.

__________________________________________________________________________________________________________




Tr. 54

Tr. 55


* 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

Start A
Start A'

50-60"
active recovery

50-60"
HI-run

- 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.
__________________________________________________________________________________________________________






Tr. 56


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

- Set 2:
> 2 maximal 75 m sprints (+ 10”) with 75” recovery
jogging / walking in between each sprint






__________________________________________________________________________________________________________



Tr. 57
* Speed - Set 1: Perform 5 laps of the following exercise in the penalty box

START sprint

backwards

walking jogging

sideways

sprint
- Once the 5 laps (or 10 sprints of 16m) have been completed,





squash, or tennis.

__________________________________________________________________________________________________________




Tr. 58

Tr. 59


* 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).



Wed. 22nd: REST or RECOVERY

__________________________________________________________________________________________________________



Thu. 23rd: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 60


* 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 A Start & Fin ish B
x ! x
x ! x
x ! 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).

__________________________________________________________________________________________________________



backward acceleration
run 90%

jogging walking

walking jogging

acceleration backward
90% run





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.

__________________________________________________________________________________________________________


walking
DYNAMIC sprint 1-3-5-7-9
START sprint 2-4-6-8-10
Set 1
walking

walking
DYNAMIC sprint 1-3-5-7-9
START sprint 2-4-6-8-10
Set 2
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’.



squash, or tennis.

__________________________________________________________________________________________________________



WEEK 39 from Monday 27th of September to Sunday 3rd of October

Tr. 62

Tr. 63


* 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.


- The total duration of this VO2max exercise is 20’.


__________________________________________________________________________________________________________




Tr. 64

* Strength - 5x 25 sit-ups, separated by 5 x 10 push-ups, in addition to

* 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)

__________________________________________________________________________________________________________



95% 85% 65% Start

acceleration

jogging Set 1 jogging

acceleration

65% 85% 95%
Start
jogging
65% 95%

85% acceleration Set 2 85%

95% jogging 65%



Fri. 1st: REST or RECOVERY

__________________________________________________________________________________________________________



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

* Speed - Set 1:
(with a change in direction to the left or to the right)


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


walking/jogging
... X X X heel/knee lifts
sidewards face out
jogging backwards
Right turn
A B 10 m 20 m

30 m

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



Sun. 3rd: Those referees who don’t have a game to officiate in the national championship,
squash, or tennis.

__________________________________________________________________________________________________________



WEEK 40 from Monday 4th to Sunday 10th of October

Tr. 66

Tr. 67


* 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
> Duration: + 10’

- Set 2:
> 4 sprints to the opposite penalty box (+ 11”)

- Set 3:
> 10 sprints to the penalty box (+ 3”)

- All together, this extended speed session takes + 21’.




Tr. 68


__________________________________________________________________________________________________________



* 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

accelerating

jogging walking

accelerating

start
- 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

__________________________________________________________________________________________________________



jogging walking
bw start

accelerating

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





Tr. 69
* Speed - Set 1: short sprints in the penalty box, 5 laps

START sprint

backwards

walking jogging

sideways

sprint


__________________________________________________________________________________________________________



- Perform a 2nd Set of the above exercise (5 sprints)

- The total exercise time is ±15’.



squash, or tennis.

__________________________________________________________________________________________________________


Training Manual

Macrocycle IV, week 1 (Training week 19)

Mon. 11th: * Act. Rec. - 50’ recovery session in a fitness centre, including st. stretching
Tr. 70

Tr. 71


* 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
40" Rest x
x
x
x

y
y
40" Rest y 40" up & down
y
y

z
z
40" Rest z
z
z

__________________________________________________________________________________________________________



- 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’).

x
x 20" Rest
x
x
x

y
y 20" down
y 20" Rest
y 20" up
y

z
z
z
z 20" Rest
z

- 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).



Wed. 13th: REST DAY

Tr. 72


__________________________________________________________________________________________________________



* 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’.


- 4’ recovery

Start Set 1
65% run
(30")

85% run jogging
(15") (30")

95% run
(15")
- 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.


__________________________________________________________________________________________________________



85% run
(20")

95% run 65% run
(10") (20")

jogging
(40")
Start Set 2
(9’ Set 1 + 4’ recovery + 9’ Set 2).




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


- Followed by a 2nd Set of 7 sprints

__________________________________________________________________________________________________________



sprinting

walking 1 2 3

jogging




squash, or tennis.

__________________________________________________________________________________________________________




Tr. 74

Tr. 75


* 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).

(10’ Set 1 + 2’ recovery + 10’ Set 2)

Start
Ref A
HI-run
Ref B
walking/jogging

Ref A
Ref B

__________________________________________________________________________________________________________
Change!!!




Wed. 20th: REST DAY

Thu. 21st: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 76


* Speed End. - Field exercise: Set 1: 4 laps of + 3’ each

- 4’ recovery

jogging jogging

sprint sprint

HI HI

jogging jogging
backward

walking walking

Start
walking jogging

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

(12’ Set 1 + 4’ recovery + 12’ Set 2)




__________________________________________________________________________________________________________



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

Walk Jog Sprint Jog Walk

Start
Finish

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




squash, or tennis.

__________________________________________________________________________________________________________



WEEK 43 from Monday 25th to Sunday 31st of October

Tr. 78

Tr. 79


* 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”)
> 2 maximal 60m sprints 60 m (+ 9”)
with 1‘ recovery (walking back)
> 1 maximal 100m sprint (+ 15”)
with 1‘30” recovery (walking back)
> Duration Set 1: + 11’30”

- Set 2:
> 4 maximal 30m sprints (+ 4.5”)

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

__________________________________________________________________________________________________________


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

4 x 30 m
walking/jogging sprinting up
sideways-L/-R
... X X X heel/knee lifts 3 x 40 m
walking backw.
... X X X jogging backw. 2 x 60 m
...
1 x 100 m
A B



Wed. 27th: REST DAY

Tr. 80


* 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

sprinting HI-tempo
jogging walking
backwards-R
sideways-AR
jogging HI-tempo
walking jogging




Fri. 29th: REST DAY

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

__________________________________________________________________________________________________________



1 sideways
2 backward jogging
3 forward walking
4 forward jogging

walking 1 2 3 4

sprinting




Sun. 31st: Those referees who don’t have a game to officiate in the national championship,
squash, or tennis.

__________________________________________________________________________________________________________



WEEK 44 from Monday 1st to Sunday 7th of November

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


* High Int. - Set 1 takes 12’ (8’ HI running & 4’ recovery jogging)
- 20” at 90% HRmax, followed by 20” active recovery (jogging)

- 3’ recovery

- Set 2 again 12’ (8’ HI running & 4’ recovery jogging)




Wed. 3rd: REST DAY

Tr. 84

__________________________________________________________________________________________________________




* 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)

SET I
START 40" up & down

35" up & down
SET II

SET III

20" up & down

6"
SET IV

- Set 3:
- From goal line to mid line and back (± 20”)
- 30” recovery
- Repeat 5 x

- Set 4:
- From goal line to penalty box and back (± 6”)
- 10” recovery
- Repeat 5x

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

__________________________________________________________________________________________________________






Fri. 5th: REST DAY

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)
- 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)
Lef

walking down

walking/jogging 2 x from 5, 10, 15, 20
... X X X sideways-L/-R sprinting up 5' recovery
heel/knee lifts
walking backw.
2 x from 25, 20, 15, 1
... 20 sprints or 300 m in

!B ! 5m 10 m! 15 m
20 m Rig
25 m



squash, or tennis.

__________________________________________________________________________________________________________



WEEK 45 from Monday 8th to Sunday 14th of November

Tr. 86

Tr. 87


* 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.


- The total duration of this VO2max exercise is 20’.



__________________________________________________________________________________________________________



Wed. 10th: REST DAY

Tr. 88


* 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.

Start B Jog Walk

HI Acceleration
Jog tempo to sprint Jog

Walk Jog Start A



Fri. 12th: REST DAY

__________________________________________________________________________________________________________



Tr. 89
* Speed - Set 1: Centre circle sprint, 5 x from start to finish (5’)

Jog Shuffle-R
Walk Sprint Backw Walk
Start Jog

Walk Jog Sprint Walk
Shuffle-L Jog

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



squash, or tennis.

__________________________________________________________________________________________________________



WEEK 46 from Monday 15th to Sunday 21st of November

Tr. 90

Tr. 91


* Ext. Speed - Set 1: using a dynamic start over a 5m course:
with 20” active recovery (walking back)
with 1‘ active recovery (walking back)
with 1‘20” active recovery (walking back)

- Set 2:

__________________________________________________________________________________________________________



walking/jogging 4 x 20 m in 3" with 20" recovery
... X X X sideways-L/-R 3 x 40 m in 6" with 40" rec.
heel/knee lifts
walking backw. 2 x 60 m in 9" with 1' rec.
...

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

including 5’ active recovery.



Wed. 17th: REST DAY

Tr. 92


* 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

__________________________________________________________________________________________________________



3
2 Team A
1
Suicide run
1
Team B 2
3
* Speed End. - Set 2: ‘Referee run’: 9’
Start
A
walking

forward
acc
backward
run
Start acc. to
B sprint
- 3’ recovery

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

* Match - 10’ match play



Fri. 19th: REST DAY
__________________________________________________________________________________________________________



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”


15 m
sprint End
sprint
4m
backwards
2m
jogging Start
20 m
- Set 2:
- Repeat Set 1

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



Sun. 21st: Those referees who don’t have a game to officiate in the national championship,
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


* 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



Wed. 24th: REST DAY

__________________________________________________________________________________________________________



Tr. 96


* 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.

(10’ Set 1 + 4’ recovery + 10’ Set 2)




Fri. 26th: REST DAY

__________________________________________________________________________________________________________



Tr. 97
* Speed - 10 m sprint up, 10 m walk down, 4 x

walking down

walking/jogging
... X X heel/knee lifts sprinting up
X sideways L/R
walking backward
jogging backward
... X X
X A B 10 20 30 40 m
4x 10 m
3x 20 m
2x 30 m
1x 40 m
2 sets
20 sprints or 400 m in total

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.

400 m.



squash, or tennis.

__________________________________________________________________________________________________________



WEEK 48 from Monday 29th of November to Sunday 5th of December

Tr. 98

Tr. 99



- 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’



Wed. 1st: REST DAY

Thu. 2nd: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 100


* Speed End. - Set 1:
- 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.

1 2
jogging jogging


3 4
jogging jogging


5
jogging
acceleration

- 4’ recovery

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

(13’ Set 1, 4’ recovery, 13’ Set 2)



__________________________________________________________________________________________________________



Fri. 3rd: REST DAY

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

Sprint
40m

Sprint
30m Sprint
30m

Sprint Sprint
20m 20m

Backwards 5m

Sideways left 5m

Sideways right 5m

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

280 m.



squash, or tennis.

__________________________________________________________________________________________________________



WEEK 49 from Monday 6th to Sunday 12th of December

Tr. 102

Tr. 103


* Ext. Speed - Start each sprint on the goal-line.
- Set 1:
> 8 maximal sprints to the midline (+ 7.5”) with 50” active
> Duration: + 10’

- Set 2:

- Set 3:
> 10 sprints to the penalty box (+ 3”) with 20” active recovery in
between each sprint

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



Wed. 8th: REST DAY

Tr. 104


__________________________________________________________________________________________________________



* 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’

Jog Backward
Jog Walk
Sprint HI

HI
Walk
Backward Jog

Start



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

__________________________________________________________________________________________________________



START sprint

jogging

backwards
walking
jogging

sideways

sprint

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



squash, or tennis.

__________________________________________________________________________________________________________




Tr. 106

Tr. 107



- 4’ recovery

- Set 2:


- 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)



Wed. 15th: REST DAY
__________________________________________________________________________________________________________



Tr. 108


* 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).

run 90%

jogging walking

walking jogging

90% run




Fri. 17th: REST DAY

__________________________________________________________________________________________________________



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
- With a change in direction to the left or to the right


- 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/jogging
heel/knee lifts
... X X X sprinting up
sidewards face in
sidewards face out
jogging backwards
Right turn
A B 10 m 20 m

30 m

- The total sprint distance is 360 m.



squash, or tennis.

__________________________________________________________________________________________________________




Tr. 110

Tr. 111



- 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’)



Wed. 22nd: REST DAY

Tr. 112


__________________________________________________________________________________________________________



* 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.

Finish

sprint 10 m
side-
ways 5m
sprint
back
ward
10 m sprint

5m

Start

- 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).

4
acceleration
2

jogging 20" jogging
40" 40"

1
3

START

- 3’ recovery
__________________________________________________________________________________________________________



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




Fri. 24th: REST DAY

Sat. 25th: REST DAY

Sun 26th: REST DAY

WEEK 52 from Monday 27th of December to Sunday 2nd of January

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



(8’ Set 1 + 4’ jogging + 8’ Set 2 + 4’ jogging).



Tue. 4th: REST DAY

Wed. 5th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 117


- Perform 6 laps (± 2’ per lap) of the below field exercise at the
prescribed intensities

- 4’ recovery

- Set 2:
- Perform another 6 laps

__________________________________________________________________________________________________________



START
50% SPmax
(25")

70% SPmax walking
(15") (60")

90% SPmax
(20")


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


Thu. 6th: REST DAY

Fri. 7th: * Warm up - 20’ of jogging, dynamic exercises and stretching
Tr. 118






__________________________________________________________________________________________________________



Left turn
walking down

walking
jogging
sidewards face out
jogging backwards

A B 40 m Right turn
20 m

60 m

80 m




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.

__________________________________________________________________________________________________________



WEEK 2 from Monday 10th to Sunday 16th of January

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.

Tr. 119



- All together, this exercise takes (4’ + 2’) x 4 = + 24’,



Tue. 11th: REST DAY

Tr. 120


* 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 60%SPmax 90%SPmax

60%SPmax walking
90%SPmax

60%SPmax walking
90%SPmax
walking
FINISH
- All together this exercise takes 37’
(16’ Set 1 + 5’ recovery + 16’ Set 2).



Thu. 13th: REST DAY

Fri. 14th: * Warm up - 20’ of jogging, dynamic exercises and stretching
Tr. 121

- 5’ recovery


__________________________________________________________________________________________________________


sprint
DYNAMIC
START
jogging

sideways-R
walking

sideways-L

backward

sprint




Sat. 15th: REST or ACTIVE LEISURE

Sun. 16th: REST or ACTIVE LEISURE

stimulation.

__________________________________________________________________________________________________________



WEEK 3 from Monday 17th to Sunday 23rd of January

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.

Tr. 122



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



Tue. 18th: REST DAY

Tr. 123


* Extended Sp. - Set 1:
> 6 sprints to the midline (+ 7”) with 50” active recovery jogging
in between each sprint

- Set 2:
recovery jogging in between each sprint
> Duration Set 2: + 7.5’

- Set 3:
> 10 sprints to the penalty box (+ 3”) with 20” active recovery
jogging in between each sprint
__________________________________________________________________________________________________________



Set 1 6 x with 50"
active recovery
Set 2
4 x with 70"
Set 3 10 x with 20"
active recovery
active recovery




Thu. 20th: REST DAY

Fri. 21st: * Warm up - 20’ of jogging, dynamic exercises and stretching
Tr. 124

- 1 to 2’ recovery and stretching

- 1 to 2’ recovery and stretching



__________________________________________________________________________________________________________



Left turn
walking down

walking 6 x 20 m
... X X X jogging 4 x 40 m
sidewards face out
2 x 60 m
... X X X walking backwards 360 m in total
jogging backwards

40 m

60 m



Sat. 22nd: REST or ACTIVE LEISURE

Sun. 23rd: REST or ACTIVE LEISURE

stimulation.

__________________________________________________________________________________________________________



WEEK 4 from Monday 24th to Sunday 30th of January

Tr. 125

Tr. 126


* High Int. - 1’ run at 90% HRmax, 30” jogging, 16 x

- All together, this exercise takes (1’ + 30”) x 16 = + 24’



Wed. 26th: REST DAY

Tr. 127


* 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
walking

forward
acc
backward
run
Start acc. to
B sprint




Fri. 28th: REST DAY

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

__________________________________________________________________________________________________________



walking
forward jogging
backward running
sideways running

1 2 3 4

sprinting




squash, or tennis.

__________________________________________________________________________________________________________



WEEK 5 from Monday 31st of January to Sunday 6th of February

Mon. 31st: * Act. Rec. - 50’ recovery session in a fitness centre
Tr. 129

Tr. 130


- 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’



Wed. 2nd: REST DAY

Tr. 131


* 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

__________________________________________________________________________________________________________



HI S J S
HI J

W W
S HI J W





Fri. 4th: REST DAY

Tr. 132
* Speed - Variations on the 30 m distance:
- 10 m sprint up, 10 m walk down, 12 x or 120 m in total



__________________________________________________________________________________________________________



12 x 10 m
walking/jogging
6 x 20 m
heel/knee lifts 4 x 30 m
sidewards face out 360 m in total
jogging backwards
Right turn
A B 10 m 20 m

30 m




squash, or tennis.

__________________________________________________________________________________________________________



WEEK 6 from Monday 7th to Sunday 13th of February

Tr. 133

Tr. 134


* Ext. Speed - Set 1 (using a dynamic start):
> 1 maximal 80m sprint over 80 m (+ 12”)


walking/jogging 4 x 20 m in 3" with 20" recovery
sideways-L/-R
... X X X
heel/knee lifts
3 x 40 m in 6" with 40" rec.
walking backw. 2 x 60 m in 9" with 1' rec.
...

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

__________________________________________________________________________________________________________



- Set 2:
> 1 maximal 80m sprint over 80 m (+ 12”)
with 20” active recovery (walking back


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



Wed. 9th: REST DAY

Tr. 135


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

run 90%

jogging walking

walking jogging

90% run

__________________________________________________________________________________________________________



- 4’ recovery

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

'Diagonal'-run
15" tempo walking
45"

walking
45" 15" tempo

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




Fri. 11th: REST DAY

Tr. 136

- 5’ recovery


__________________________________________________________________________________________________________


START sprint

jogging

backwards
walking
jogging

sideways

sprint



squash, or tennis.

__________________________________________________________________________________________________________


Macrocycle 2010 11

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