Referee training week starting May 2
Monday May 2nd
Core
Exercise
Duration
Plank
45 s
Side plank L
45 s
Plank
45 s
Side plank R
45 s
Plank
45 s
Rest 45 seconds between each exercise.
Agility
RPE 3-5
Start between the goal posts. Sprint to top right corner of goal area. Backwards
to centre of goal area. Sideways to penalty mark and back, facing to the right.
Backwards to top left corner of goal area. Sprint back between the goal posts.
Alternate directions.
10 laps. 90-120 seconds rest between laps or until heart rate is back to 65%
HRmax.
Tuesday May 3rd
Extended speed
This drill is intended to work on a referee’s ability to do repeated maximal effort
sprints. Today’s drill incorporates directional change to add an extra element.
Level
1
2
3
4
Laps
8
8
7
7
Rest
3’
4’
5’
6’
Laps
8
8
7
6
Total distance
4,800 m
4,800 m
4,200 m
3,900 m
Wednesday May 4th
Jonathan taking Moata out for dinner. (International Star Wars Day)
Rest/recovery for the rest of you.
Recovery session
Part I: 10’ warm up. Walking and jogging, followed by mobilisation exercises. No
sprinting or other intensive warm-up activities. Dynamic stretches low-intensity.
Part II: 30 minutes light jogging, low-key agility movements (side-stepping, etc)
maximum heart rate of 65-70% HRmax
Part III: 10’ extensive stretching.
Thursday May 5th
Core
Exercise
Duration
Plank
45 s
Side plank L
45 s
Plank
45 s
Side plank R
45 s
Plank
45 s
Rest 45 seconds between each exercise.
Speed/power
Use speed chutes.
Sprint
10 m
30 m
20 m
Repetition
15
10
12
Total distance: 690 m
Minimum Rest
20 s
60 s
45 s
Friday May 6th
Rest day.
Saturday May 7th
Match Day 8
Sunday May 8th
Recovery session.
Part I: 10’ warm up. Walking and jogging, followed by mobilisation exercises. No
sprinting or other intensive warm-up activities. Dynamic stretches to be lowerintensity.
Part II: 30 minutes light jogging, low-key agility movements (side-stepping, etc)
maximum heart rate of 65-70% HRmax
Part III: 10’ extensive stretching.