Macrocycle 2010 11

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Macrocycle 2010 11

  1. 1. Performance Training in Football Refereeing Training ManualWEEK 23 from Monday 7th to Sunday 13th of JuneMacrocycle I, week 1 (Training week 1)Mon. 7th: REST or PASSIVE RECOVERYTue. 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 RECOVERYThu. 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) * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 68’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
  2. 2. Performance Training in Football Refereeing Weekly Training PlanSat. 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 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 * 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 * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 80’Sun. 13th: Intermittent activities such as refereeing, playing tennis, badminton, or squash_________________________________________________________________________________________________________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. 2 Copyright © 2010 UEFA Referees Committee
  3. 3. Performance Training in Football Refereeing Weekly Training PlanWEEK 24 from Monday 14th to Sunday 20th of JuneMacrocycle 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 * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching 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 * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 68’Wed. 16th: REST or RECOVERYThu. 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._________________________________________________________________________________________________________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. 3 Copyright © 2010 UEFA Referees Committee
  4. 4. Performance Training in Football Refereeing Weekly Training Plan 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’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 73’Fri. 18th: REST or RECOVERYSat. 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_________________________________________________________________________________________________________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. 4 Copyright © 2010 UEFA Referees Committee
  5. 5. Performance Training in Football Refereeing Weekly Training Plan * 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._________________________________________________________________________________________________________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. 5 Copyright © 2010 UEFA Referees Committee
  6. 6. Performance Training in Football Refereeing Weekly Training PlanWEEK 25 from Monday 21st to Sunday 27st of JuneMacrocycle I, week 3 (Training week 3)Mon. 21st: REST or RECOVERYTue. 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 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 * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 73’_________________________________________________________________________________________________________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. 6 Copyright © 2010 UEFA Referees Committee
  7. 7. Performance Training in Football Refereeing Weekly Training PlanWed. 23rd: REST or RECOVERYThu. 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. 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’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 77’Fri. 25th: REST or RECOVERYSat. 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)_________________________________________________________________________________________________________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. 7 Copyright © 2010 UEFA Referees Committee
  8. 8. Performance Training in Football Refereeing Weekly Training Plan * 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’. * 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._________________________________________________________________________________________________________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. 8 Copyright © 2010 UEFA Referees Committee
  9. 9. Performance Training in Football Refereeing Weekly Training PlanWEEK 26 from Monday 28th of June to Sunday 4th of JulyMacrocycle 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 * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 80’Tue. 29th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 12 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 4) * 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 * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 68’Wed. 30th: REST or RECOVERYThu. 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_________________________________________________________________________________________________________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. 9 Copyright © 2010 UEFA Referees Committee
  10. 10. Performance Training in Football Refereeing Weekly Training Plan 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 - 2’ active 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 * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 74’Fri. 2nd: REST or RECOVERYSat. 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_________________________________________________________________________________________________________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. 10 Copyright © 2010 UEFA Referees Committee
  11. 11. Performance Training in Football Refereeing Weekly Training Plan * 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) - 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 UEFA Europa and Champions League and the national championship. Alternatively, intermittent activities can be done such as playing badminton, football, squash, or tennis._________________________________________________________________________________________________________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. 11 Copyright © 2010 UEFA Referees Committee
  12. 12. Performance Training in Football Refereeing Weekly Training PlanWEEK 27 from Monday 5th to Sunday 11th of JulyMacrocycle 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 * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 85’Tue. 6th: * Low Int. - 5’ of jogging slowly building up to 70% HRmax (+ 1 km) Tr. 16 * Warm up - 20’ of jogging, dynamic exercises and stretching * Strength - Basic set of strength and injury prevention exercises (week 5) * 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 * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 68’Wed. 7th: REST or RECOVERYThu. 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”_________________________________________________________________________________________________________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. 12 Copyright © 2010 UEFA Referees Committee
  13. 13. Performance Training in Football Refereeing Weekly Training Plan START 90%SPmax jogging 90%SPmax jogging 90%SPmax walking 90%SPmax - 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 RECOVERYSat. 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: Walk Jog Sprint Jog Walk Start Finish - 5’ recovery - Set 2: again 4 reps of the centre-circle exercise_________________________________________________________________________________________________________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. 13 Copyright © 2010 UEFA Referees Committee
  14. 14. Performance Training in Football Refereeing Weekly Training Plan - 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’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 80’Sun. 11th: 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._________________________________________________________________________________________________________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. 14 Copyright © 2010 UEFA Referees Committee
  15. 15. Performance Training in Football Refereeing Weekly Training PlanWEEK 28 from Monday 12th to Sunday 18th of JulyMacrocycle I, week 6 (Training week 6)Mon. 12th: REST or RECOVERYTue. 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). - 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._________________________________________________________________________________________________________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. 15 Copyright © 2010 UEFA Referees Committee
  16. 16. Performance Training in Football Refereeing Weekly Training Plan - 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 RECOVERYThu. 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”)_________________________________________________________________________________________________________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. 16 Copyright © 2010 UEFA Referees Committee
  17. 17. Performance Training in Football Refereeing Weekly Training Plan jogging walking 4 3 2 Start 1 jogging sprint - 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 RECOVERYSat. 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 - 5’ recovery - Set 2: Sprint exercise in the penalty box, again 5 laps in total_________________________________________________________________________________________________________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. 17 Copyright © 2010 UEFA Referees Committee
  18. 18. Performance Training in Football Refereeing Weekly Training Plan sprint DYNAMIC START jogging sideways-R walking sideways-L backward sprint - 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’. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 77’Sun. 18th: 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._________________________________________________________________________________________________________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. 18 Copyright © 2010 UEFA Referees Committee
  19. 19. Performance Training in Football Refereeing Training ManualWEEK 29 from Monday 19th to Sunday 25th of JulyMacrocycle 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 RECOVERYThu. 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_________________________________________________________________________________________________________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
  20. 20. Performance Training in Football Refereeing Weekly Training Plan 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” 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 Total duration: 80’Fri. 23rd: REST or RECOVERYSat. 24th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 25 * Speed - short sprints from a dynamic position (heel lifts, knee lifts,…)_________________________________________________________________________________________________________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. 2 Copyright © 2010 UEFA Referees Committee
  21. 21. Performance Training in Football Refereeing Weekly Training Plan 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. * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching Total duration: 50’Sun. 25th: 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._________________________________________________________________________________________________________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. 3 Copyright © 2010 UEFA Referees Committee
  22. 22. Performance Training in Football Refereeing Weekly Training PlanWEEK 30 from Monday 26th of July to Sunday 1st of AugustMacrocycle 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’_________________________________________________________________________________________________________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. 4 Copyright © 2010 UEFA Referees Committee
  23. 23. Performance Training in Football Refereeing Weekly Training Plan - 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) * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching Total duration: 74’Wed. 28th: REST or RECOVERYThu. 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 start sprinting jogging HI-tempo backwards-R walking sideways-AR jogging HI-tempo walking_________________________________________________________________________________________________________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. 5 Copyright © 2010 UEFA Referees Committee
  24. 24. Performance Training in Football Refereeing Weekly Training Plan - 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 RECOVERYSat. 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)._________________________________________________________________________________________________________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. 6 Copyright © 2010 UEFA Referees Committee
  25. 25. Performance Training in Football Refereeing Weekly Training Plan 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. * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching Total duration: 50’ 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._________________________________________________________________________________________________________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. 7 Copyright © 2010 UEFA Referees Committee
  26. 26. Performance Training in Football Refereeing Weekly Training PlanWEEK 31 from Monday 2nd to Sunday 8th of AugustMacrocycle 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 RECOVERYThu. 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_________________________________________________________________________________________________________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. 8 Copyright © 2010 UEFA Referees Committee
  27. 27. Performance Training in Football Refereeing Weekly Training Plan 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. * 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: 83’Fri. 6th: 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. 9 Copyright © 2010 UEFA Referees Committee
  28. 28. Performance Training in Football Refereeing Weekly Training PlanSat. 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 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. - 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 Total duration: 50’ 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._________________________________________________________________________________________________________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. 10 Copyright © 2010 UEFA Referees Committee
  29. 29. Performance Training in Football Refereeing Weekly Training PlanWEEK 32 from Monday 9th to Sunday 15th of AugustMacrocycle II, week 4 (Training week 10)Mon. 9th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 34Tue. 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)_________________________________________________________________________________________________________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. 11 Copyright © 2010 UEFA Referees Committee
  30. 30. Performance Training in Football Refereeing Weekly Training Plan * Cool down - 5’ jogging and walking, followed by 10’ of extensive stretching Total duration: 74’Wed.11th: REST or RECOVERYThu. 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 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. * 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’_________________________________________________________________________________________________________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. 12 Copyright © 2010 UEFA Referees Committee
  31. 31. Performance Training in Football Refereeing Weekly Training PlanFri. 13th: REST or RECOVERYSat. 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. Backw Accelerate Sprint Jog Jog Start Side- Walk Jog Sprint ways 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 Total duration: 50’ 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._________________________________________________________________________________________________________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. 13 Copyright © 2010 UEFA Referees Committee
  32. 32. Performance Training in Football Refereeing Weekly Training PlanWEEK 33 from Monday 16th to Sunday 22nd of AugustMacrocycle II, week 5 (Training week 11)Mon. 16th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 38Tue. 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) Ass-ref HI sideline run Ref HI diagonal run * Cool down - 5’ of jogging and walking, followed by 10’ of extensive stretching Total duration: 72’Wed. 18th: 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. 14 Copyright © 2010 UEFA Referees Committee
  33. 33. Performance Training in Football Refereeing Weekly Training PlanThu. 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. 1 2 jogging jogging acceleration acceleration 3 4 jogging jogging acceleration acceleration 5 jogging acceleration - 4’ 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. 15 Copyright © 2010 UEFA Referees Committee
  34. 34. Performance Training in Football Refereeing Weekly Training Plan * 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) * 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: 90’Fri. 20th: REST or RECOVERYSat. 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’._________________________________________________________________________________________________________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. 16 Copyright © 2010 UEFA Referees Committee
  35. 35. Performance Training in Football Refereeing Weekly Training Plan 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 * 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 UEFA Europa and Champions League and the national championship. Alternatively, intermittent activities can be done such as playing badminton, football, squash, or tennis._________________________________________________________________________________________________________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. 17 Copyright © 2010 UEFA Referees Committee
  36. 36. Performance Training in Football Refereeing Weekly Training PlanWEEK 34 from Monday 23rd to Sunday 29th of AugustMacrocycle II, week 6 (Training week 12)Mon. 23rd: * Act. Rec. - 50’ recovery session in a fitness centreTr. 42Tue. 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 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 * Cool down - 5’ jogging and walking, followed by 10’ of extensive stretching Total duration: 76’_________________________________________________________________________________________________________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. 18 Copyright © 2010 UEFA Referees Committee
  37. 37. Performance Training in Football Refereeing Weekly Training PlanWed. 25th: REST or RECOVERYThu. 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 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_________________________________________________________________________________________________________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. 19 Copyright © 2010 UEFA Referees Committee
  38. 38. Performance Training in Football Refereeing Weekly Training Plan jogging walking bw start tempo 15" 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’ of jogging and walking, followed by 10’ of extensive stretching Total duration: 90’Fri. 27th: REST or RECOVERYSat. 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_________________________________________________________________________________________________________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. 20 Copyright © 2010 UEFA Referees Committee
  39. 39. Performance Training in Football Refereeing Weekly Training Plan START sprint backwards walking jogging sideways sprint - 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 stretchingSun. 29th: 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._________________________________________________________________________________________________________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. 21 Copyright © 2010 UEFA Referees Committee
  40. 40. Performance Training in Football Refereeing Training ManualWEEK 35 from Monday 30th of August to Sunday 5th of SeptemberMacrocycle III, week 1 (Training week 13)Mon. 30th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 46Tue. 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__________________________________________________________________________________________________________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 © 2009 UEFA Referees Committee
  41. 41. Performance Training in Football Refereeing Weekly Training Plan - 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 RECOVERYThu. 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’ HI S J S HI J W W S HI 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 Total duration: 84’__________________________________________________________________________________________________________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. 2 Copyright © 2010 UEFA Referees Committee
  42. 42. Performance Training in Football Refereeing Weekly Training PlanFri. 3rd: REST or RECOVERYSat. 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) Left turn walking down walking ... X X X jogging sidewards face in sprinting up sidewards face out ... X X X walking backwards jogging backwards A B 20 m! Right turn 40 m 60 m - 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.__________________________________________________________________________________________________________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. 3 Copyright © 2010 UEFA Referees Committee

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