This programme is aimed at those of you who wish to maintain a level of fitness suitable for officiating in local football.
PART 1
5—10 minutes jogging to warm up
- Stretching
- 30 minutes steady paced run at conversational pace
- 5—10 minutes jogging to warm down
- Stretching
OR
- 5-10 minutes jogging to warm up
- Stretching
- 10 minutes fast paced running (you should be running at a pace where you cannot maintain a conversation and you should feel “puffed” at the end of this run)
- 5—10 minutes jogging to warm down
- Stretching
When you can comfortably run for 20—30 minutes you can begin to include some reference specific training together with some interval training, which is ideal for you as it mimics thE demands of refereeing. Interval training stimulates the heart, lungs and muscles and build up your endurance and recovery level of your body.