Performance Training Weekly Plan

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)





_________________________________________________________________________________________________________



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

- Set 2: Sprint exercise in the penalty box, again 5 laps in total

_________________________________________________________________________________________________________



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)

* High Int. - 2’ run at 90% HRmax, 1’ jogging, 8 x
- 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

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




_________________________________________________________________________________________________________



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

acceleration acceleration

5
jogging

acceleration

- 4’ recovery

_________________________________________________________________________________________________________



* 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.

(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
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


_________________________________________________________________________________________________________




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,
take a 5’ recovery, stretching and drinking break.

- Then perform another 5 laps.




_________________________________________________________________________________________________________


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 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’.



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
Macrocycle III, week 2 (Training week 14)

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

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

* 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.

__________________________________________________________________________________________________________


Performance Training Weekly Plan

Performance Training Weekly Plan

Recommended

Recommended

More Related Content

What's hot

What's hot (20)

Similar to Performance Training Weekly Plan

Similar to Performance Training Weekly Plan (20)

Recently uploaded

Recently uploaded (20)

Performance Training Weekly Plan