V/Line Umpire Academy pre-season training program
Field and Boundary Umpires
This training program is designed for field and boundary umpires who are members of the
2014 V/Line Umpire Academy Program and is geared towards building endurance, aerobic
capacity, speed and agility.
The contents of your training will differ from other umpires depending on how much
training – if any – you may have done since the end of your 2013 season.
It is important that you know your quickest time for a 1km run. Be aware of this as the
contents of the following sessions involves you running against your own pace over
various distances.
Quickest 1km pace:___________________
Each session should be preceded with your dynamic stretching movement patterns, some agility
running and some short high-intensity explosive running – please see below.
The following sessions are sample sessions that can be modified to suit your needs. Modifications to
the base sessions have been made to challenge all participants based on your 1km time.
As a minimum, try to combine one aerobic training session plus one anaerobic training session each
week.
The nine week training program is divided into three 3-week blocks.
(i)
1 Dec – Christmas
(ii)
Christmas – 15 January
(iii)
16 January – 7 February
Standard Warm Up – that should be undertaken prior to any training session
(i)
(ii)
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(iii)
(iv)
(v)
(vi)
5 – 7 minute slow run – using alternate running patterns
Dynamic stretching
High knee lift – short run emphasising the knee lift up to the height of the opposite elbow
Butt kick – run on your toes, the emphasis is a deliberate hamstring stretch aiming to flick your
behind with your heels
Side to side running – where the emphasis is on the stretching of the leading leg adductors –
alternate leading leg
Karaoke (Grapevine) – sideways running style with a cross-over leg action to stretch the
adductors
3 x 5m efforts – with increasing acceleration
2 x 30m efforts – forwards, backwards, forwards
Agility Course – see right – increasing intensity
10m efforts – maximum acceleration
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Sub 4 minute 1km runners
4 – 6 minute 1 km runners
Block One: 1 December – Christmas
Aerobic Training Session 1
3 x 1km efforts @ 1km goal
3 x 1km efforts at 1km goal
pace + 30 seconds per km
pace + 30 seconds per km
1 x 1km efforts at 1km goal
pace + 30 seconds per km
3 x 400m efforts
Anaerobic Training Session 1
15 minute fartlek activity
involving work:rest ratios of
120, 90, 75, 60, 45, 30 & 15
second intervals
(1:1 work:rest ratio)
10 minute fartlek activity
involving work:rest ratios of
120, 90, 75, 60, 45, 30 & 15
second intervals
(1:1 work:rest ratio)
15 minute fartlek activity
involving work:rest ratios of
120, 90, 75, 60, 45, 30 & 15
second intervals
(1:1 work:rest ratio)
> 6 minute 1 km runners
2 x 800m efforts
Block Two: Christmas – 15 January
Aerobic Training Session 2
20 minute run @ 1km goal pace 20 minute run @ 1km goal pace
+ 20 seconds per km
+ 20 seconds per km
8 minute run @ 1 km goal pace
+ 20 seconds per km
3 x 400m efforts
Anaerobic Training Session 2
Pyramid High Intensity Running
200m, 300m, 400m, 500m,
400m, 300m, 200m
(1:2 work:rest ratio)
Pyramid High Intensity Running
100m, 150m, 200m, 300m,
200m, 150m, 100m
(1:3 work:rest ratio)
Pyramid High Intensity Running
200m, 300m, 400m, 500m,
400m, 300m, 200m
(1:2 work:rest ratio)
2 x 800m efforts
Block Three: 16 January – 7 February
Aerobic Training Session 3
2 x 2 km runs @ 1km goal pace 2 x 2 km runs @ 1km goal pace
+
+
10 seconds per km
15 seconds per km
10 minute rest between 2km
10 minute rest between 2km
runs
runs
3 x 400m efforts
Anaerobic Training Session 3
6 x 150m efforts
(1:6 work:rest ratio)
6 x 150m efforts
(1:6 work:rest ratio)
1 x 2 km runs @ 1km goal pace
+
20 seconds per km
3 x 150m efforts
(1:8 work:rest ratio)
2 x 800m efforts
Goal Umpires’ training sessions could include any of the above – if desired – but should also contain
a combination of core stability postural exercises and short distance speed, agility work.
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Goal Umpires
Speed and agility should form the basis of the Goal umpires’ pre-season on-track training sessions.
None of the following should be attempted without first completing the
recommended warm up on page 1.
Each session should include a balance of speed / agility work and core stability / strengthening work
where the emphasis should be placed on quality training and high intensity efforts.
Examples of activities that can be built into a training session

5m sprints – forwards then backwards (returning to starting position)
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10m sideways running efforts (aiming to get under the flight of the ball)
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10m triangular running – including forwards, backwards, sideways running

5m square shape running – including forwards, sideways, backwards & sideways running
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Agility Course running – see following example
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Zig-zag running patterns to build up endurance and aerobic capacity
Run forwards to cone then backwards to next cone etc…
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Fartlek running – using different running forms ( forwards, sideways ) at
5 sec – 10 sec – 15 sec – 20 sec – 15 sec – 10 sec – 5 second intervals
1:1 work:rest ratio followed by long periods of rest, then repeat if desired
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Some examples of basic core stability exercises that could be built into a training session may
include:Plank
Assume a modified pushup position with your feet shoulder-width apart,
forearms on the floor. Keeping your torso steady, activate your core by
contracting your abdominal and butt muscles and hold for periods of 30 – 45
seconds, rest and repeat.
Side Bridge
Lie on your side with your forearm on the floor under your shoulder to prop you up, and
your feet stacked. Contract your core and press your forearm against the floor to raise
your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds,
then repeat on the other side. Contract your abs and butt muscles forcefully to keep your
body straight.
Single-Leg Lowering
Lie on your back with your legs extended straight up. Keeping your legs
straight, lower your left leg until your foot is 6 to 8 cm off the floor. Return to
the starting position, then repeat with your right leg; that's one repetition.
Think about pushing the bottom of your heel away from your hip as you lower
your leg. Don't point your toes; keep your foot flexed toward you. Lead with
your heel allowing for a slight knee-bend. Allow for between 6 and 10 reps on
each leg.
Glute-Bridge March
Lie with your knees bent and your arms and heels on the floor. Push down through your
heels and squeeze your glutes to raise your body into a straight line from knees to
shoulders. Next, bring a knee toward your chest. Reverse the move, then repeat with
your other leg. That's one rep. Don't allow your hips to sag at any time during the
movement. Allow for between 6 and 10 reps on each leg.
Whilst undertaking these activities, the emphasis should be quality of the training
not necessarily the quantity.
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