fitness check uefa summer course 2013.pdf

UEFA Summer Course 2013 for Elite Referees and Assistants

UEFA HQ, Nyon 2 -4 September 2013

1

Fitness Check for Referees & Assistants - Tuesday 3 September 2013

Referees will do the fitness check on artificial grass.

Warm up: - All Referees together. - After the warm up, half of the group will first do the 2 sprints of 40 m and then the T-drill.

The other half will do it in the opposite order. Sprints:

- 6 x 40 m sprints (6.0” max), electronically timed. T-Drill with only forwards sprinting (2 x)

- Referees sprint forwards as indicated in the figure: 10 m straight forwards from cone A to cone B, turn around cone B, continue sprinting forwards to cone C, turn around cone C, continue sprinting forwards to cone D, turn around cone D, continue sprinting forwards to cone B, turn around cone B and continue sprinting through the finish.

- Second time: Start on the left side instead of the right side.

- Timing will be done electronically for testing and, eventually, manually for training.

- The reference for international elite referees is 9.8” max. This is a target for practice. It is not a formal test limit to pass or to fail.

- Remark: If a cone is hit and falls down, the trial should be repeated.

Yo-Yo intermittent recovery test, level 1

- Using the beeps of the Yo-Yo intermittent recovery test, level 1 (see time table below). - 20 m high intensity to the goal line and back to the yellow cone (start). 5 m (10”)

recovery walk to the blue cone and back (see figure on p. 4). - Men Referees: level 18.2 (or 1800 m) in order to pass. - Women Referees: level 16.6 (or 1320 m) in order to pass.



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Cool Down

- All Referees together. - 5’ jogging and walking followed by 10-15’ extensive stretching.



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Assistant Referees will do the fitness check on natural grass.

Warm up: - All Assistant Referees together. - After the warm up, half of the group will first do the CODA drill 2 x and then the T-drill 2 x.

The other half will do it in the opposite order. Both exercises must be done at maximum speed but respecting correct technique of sideways running.

CODA – drill (Change of Direction Ability Field drill)

- Sprint 10 m (one foot lined up 0.5 m in front of cone A) from cone A to B, then sideways left 8 m from cone B to C, the sideways right 8 m from cone C to D, sprint back to the finish line.

- 2 repetitions in total (1 x starting sideways running with the left leg & 1 x starting right leg) - Timing will be done electronically for testing and, eventually, manually for training.

- The reference for international elite ARs is 9.8” max. This is a target for practice. It is not a formal test limit to pass or to fail.

T-Drill with forwards, sideways and backwards sprinting (2 x)

- Assistant Referees sprint forwards as indicated in the figure: 10 m straight forwards from cone A to cone B, turn around cone B, continue sideways to cone C (facing start position), turn around cone C, continue sprinting forwards to cone D, turn around cone D, continue sideways to cone B (facing opposite side), turn around cone B, backwards to cone E, turn and continue sprinting through the finish.

- Second time: Start on the left side instead of the right side.

- Timing will be done electronically for testing and, eventually, manually for training.

- The reference for international elite ARs has not been established yet but 11.2” max is the target for practice. It is not a formal test limit to pass or to fail.

- Remark: If a cone is hit and falls down, the trial should be repeated.



4

Yo-Yo intermittent endurance test, level 2 (ARIET for Assistant Referees)

- Using the beeps of the intermittent endurance test, level 2 (see time table below). - The ARIET drill is to alternate forwards (40 m = 20 + 20 m) and sideways shuttles (12,5 +

12,5) with increasing speeds. After every shuttle, there are 5 seconds of recovery to cover 5 m (2,5 + 2,5 m).

- The reference for international elite ARs is 16:3 or 1470 m. This is a target for practice. It is not a formal test limit to pass or to fail.

ARIET High Intensity Yo-Yo High Intensity



5

Cool Down

- All Assistants Referees together - 5’ jogging and walking followed by 10-15’ extensive stretching.

P.S. The sound files for both the Yo-Yo test for Referees (Intermittent recovery run, level 1) and the Yo-Yo test for ARs (Intermittent endurance run, level 2) are available in the Library of TopSportsLab (Library > Testing > Media). If you don’t have access yet, contact W. Helsen and he will provide you a free login.

fitness check uefa summer course 2013.pdf

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