Performance Training in Football Refereeing

Weekly Training Plan

WEEK 43 from Monday 23rd to Sunday 29th of October

Macrocycle IV, week 3 (Training week 21)

Mon. 23rd: * Act. Rec. - 50’ recovery session in a fitness centre, including
Tr. 74 - 10’ warm up (walking & jogging on a treadmill between
6 & 13 km/hr, followed by mobilisation exercises)
- 30’ non-weight bearing exercises (70% HRmax), such as:
- 10-12’ cycling (80-90 cycles/min)
- 8-12’ rowing (25-30 cycles/min)
- 10-12’ gliding / stepping (60-70 cycles/min)
- 10’ stretching followed by sauna, jacuzzi, massage

Total duration: 50’

Tue. 24th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 79
* Warm up - 20’ extensive warming up, mobilisation and stretching

* Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to

the regular set of strength and injury prevention exercises

* Ext. Speed - Set 1 (always use a dynamic start):

> 4 maximal sprints over 30 m (+ 4.5”)
with 30” active recovery (walking back)
> 3 maximal sprints over 40 m (+ 6”)
with 40” active recovery (walking back)
> 2 maximal sprints over 60 m (+ 9”)
with 1‘ active recovery (walking back)
> 1 maximal sprint over 100 m (+ 15”)
with 1‘30” active recovery (walking back)
> Jogging 1 lap, drinking & stretching (+ 2’30”)
> Duration Set 1: + 11’30”

- Set 2: (always use a dynamic start):

> 1 maximal sprint over 100 m (+ 15”)
with 1‘30” active recovery (walking back)
> 2 maximal sprints over 60 m (+ 9”)
with 1‘ active recovery (walking back)
> 3 maximal sprints over 40 m (+ 6”)
with 40” active recovery (walking back)
> 4 maximal sprints over 30 m (+ 4.5”)
with 30” active recovery (walking back)
> Jogging 1 lap, drinking & stretching (+ 2’30”)
> Duration Set 2: + 11’30”

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

including 5’ active recovery.

Copyright © 2006 UEFA Referees Committee p. 1

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

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

Total duration: 73’

Wed. 25th: REST or PASSIVE RECOVERY

Thu. 26th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (+ 1 km)
Tr. 80
* Warm up - 20’ extensive warming up, mobilisation and stretching

* Strength - 6 x 25 sit-ups, separated by 6 x 10 push-ups, in addition to

the regular set of strength and injury prevention exercises

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

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

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

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

Copyright © 2006 UEFA Referees Committee p. 2

 Performance Training in Football Refereeing
Weekly Training Plan

start

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

* Match play - If referees have a group training session then a 10’ regular
football match can be played with the restriction that the ball can
only be touched twice (‘control & pass’).

- 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. 27th: REST or PASSIVE RECOVERY

Sat. 28th: * Warm up - 20’ extensive warming up, mobilisation and stretching
Tr. 81
* Speed - Set 1: Sprint exercise in the penalty box, 3 sets of 4 sprints
each

- Always start from a dynamic position, as indicated: 1 sideways

jogging, 2 backward jogging, 3 forward walking, forward jogging

- 5’ passive recovery, stretching, and drinking break.

- Set 2: Sprint exercise in the penalty box, 3 sets of 4 sprints

each

Copyright © 2006 UEFA Referees Committee p. 3

 Performance Training in Football Refereeing
Weekly Training Plan

1 sideways
2 backward jogging
3 forward walking
4 forward jogging

walking 1 2 3 4

sprinting

- The total exercise time is 15’. The total sprint distance is 384 m.

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

Total duration: 50’

Sun. 29th: Those referees who don’t have a game to officiate in the weekend, may do some
intermittent activities such as playing badminton, football, squash, or tennis.

Copyright © 2006 UEFA Referees Committee p. 4