US SOCCER REFEREES FITNESS Bill Jordan and Reed Christy CES, PES, NASM CPT, MBA, USSF NATIONAL REFEREE Length Of Career Ability To Pass Fitness Test Athlete Who Trains Throughout Career Lack Of Training During First Part Of Career Point at which athlete begins to workout appropriately Athletes Age LOST YEARS Game Demands Game Demands Referees First / Second Referees Totals Assistant’s First / Second Assistant’s Total Total Distance 5284m / 4928m 10,212m / 100% 3179m / 2958m 6,137m / 100% Walking 1186m / 1216m 2,402m / 23.5% 1523m / 1471m 2994m / 48.7% Jogging 1890m / 1831m 3,721m / 36.4 1003m / 900m 1903m / 31.0% High Intensity (13-18 km-h) 1462m / 1222m 2,684m / 26.3% 443m / 375m 818m / 13.3% 746m / 659m 1405m / 13.8% 210m / 198m 408m / 6.65% Sprinting (18 km-h ^) (Krustrup & Bangsbo 2001, 2002) Evolution of Fitness Demands • EPL players’ performance: • 20% sprinting compared to 5 yeas ago • 9% more tackles than last year • Pro referee’s performance: • • • • • cover 5.6 – 8.1 miles per game 4% - 18% high intensity running Achieve 85% - 90% of max heart rate 50 sprints per match (same as a player) High intensity running for refs has doubled since 2003 FIFA Fitness Test • TEST #1 - 6x40 m sprints - 90 sec. recovery • TEST #2 - 12 laps total; 150 m run; 50 m walk Training Zones – Heart Rate Assess starting point using heart (HR) - 220 – age (Max HR) - Zone 1 (65% - 75% max HR) - Zone 2 (75% - 85% max HR) - Zone 3 (85% - 95% max HR) Heart Rate Monitors • Maintain peak target zone • Inexpensive • Easy to use SETTING TRAINING GOALS Planning For Long Term Success December Build Aerobic Base General Strength Recovery January Build Aerobic Base General Strength Recovery Fitness Test February Build Aerobic Base Long Aerobic Interval Easy Agility Prep General Strength March Build Aerobic Base Long Aerobic Interval Easy Sprinting Workouts Easy Agility Prep April Build Aerobic Base Long Aerobic Interval Moderate Sprinting Workouts Moderate Field Agility May Maintain Aerobic Base High Intensity Interval Moderate Sprinting Workouts Moderate Field Agility June Maintain Aerobic Base High Intensity Interval Moderate Sprinting Workouts Game Specific Movements July Maintain Aerobic Base High Intensity Interval Hard Sprinting Workouts Game Specific Movements Fitness Test October Maintain Aerobic Base High Intensity Interval Easy Sprinting Workouts Game Specific Movements College Season August Maintain Aerobic Base High Intensity Interval Hard Sprinting Workouts Game Specific Movements College Season November Maintain Aerobic Base Easy Sprinting Workouts Game Specific Movements September Maintain Aerobic Base High Intensity Interval Moderate Sprinting Workouts Game Specific Movements College Season College Season SETTING TRAINING GOALS Training Procedures Planning For Short Term Success Monday Sunday Tuesday Wednesday Thursday Friday Saturday Warm Up Rest / Warm Up Warm Up Rest / Warm Up Warm Up Recovery Moderate Intensity Cross Train 30 min Recovery 6 x 50m stride out High intensity Cross Train Interval WO Interval WO 30-45min Every 5th m Pick Up Field Agility 10 min Abs 10 min Abs 10 min Abs 10 min Abs Cool down / ABS 10 min stretching 10 min stretching 10 min 10 min stretching 10 min stretching stretching Sliding Scale Of Training 10 x 50m @95-100% 2min Rest 8X1min @90% HRM 1:00 min Rest 3 X 10min @ 75% HRM 2min Moving Recovery 30 min Endurance Run @60-70% HRM NO Rest ENDURANCE RUNNING SPRINTING 10 x 30sec @95% HRM 1:30min Rest 5 X 3min @ 80-85% HRM 1:00min Moving Recovery Warm Up Purpose: neuromuscular activation and injury prevention; maximal performance. Minimum of 10 Minutes: jumping rope, hopping in place, walking lunges, etc. (NOTE: Static stretching is done during recovery) Moderate Intensity Threshold Training •Aerobic/Anaerobic Threshold •Lactic Acid build Up •Cardiovascular Endurance •Muscular Endurance •Key Factors •Long Duration •Moderate Intensity Level •Work To Rest Ratio >1 to 1 75% HRM Moderate IWO 3-4 X8min runs Rest=2min High Intensity Training •High Intensity Training •Lactic Acid Tolerance •Muscular Strength •Muscular Endurance •Field Movements 32-38 sec per HI Interval •Key Factors •Moderate Duration •High Intensity Level •Work to Rest Ratio <1 to 1 Jog, Slide R/L, Back Jog HI WO: 85%HRmax 3 sets of 3-4 reps (3min set rest) Speed Endurance W W S •Muscular Strength •Muscular Endurance •Field Specific Movements S •Speed Endurance J •Key Factors S J J J •Short Duration •High Intensity Level •Moderate Break S J Speed Endurance: 85% Sprint max 2 sets of 3reps Agility / Speed W B J J S SW S W J Interval Training: “Fartlek” FARTLEK Training - "speed play” Game of Chase Quick Pickups Straight Dash Run for the Hills Recovery / Cool Down Purpose: regeneration Cool Down: light jog to lower your heart rate; lactic acid dissipation. Static Stretch: min of 10 sec. in stretch position; stretch the entire body. Nutrition: eat within an hour of training; small window to introduce calories during vital stages of regeneration. Rest / Sleep: 8 hours every night is optimal. Core Strength Training Research indicates that up to 48% of the speed produced during sprinting can be attributed to the muscles of the core • Injury Prevention • Field Speed • Three Core Areas – Abdominals • Lower Abs • Upper Abs – Obliques (Sides) – Spinal Erectors (Back) Nutrition & Hydration NUTRITION: -Eat throughout day -Daily Log -Before bed / After wake HYDRATION: -Drink half of your body weight in oz -Mineral replacement -Daily habit QUESTIONS?