Performance Training in Football Refereeing

Weekly Training Plan

WEEK 30 from Monday 20th to Sunday 26th of July
Macrocycle II, week 1 (Training week 7)
Mon. 20th: * Low Int.
Tr. 22
* Warm up
* Medium Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.
- 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 jogging and walking, followed by 10 static stretching.

Total duration: 70

Tue. 21st:
Tr. 23

* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 1).

* High Int.

- 2 run at 90% HRmax, 1 jogging, 8 x.

- In total, it takes 24 to complete this HI-exercise.

* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 74

Wed. 22nd:

REST DAY

Thu. 23rd: * Low Int.

Tr. 24
* Warm up

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 1).

* High Int.

- The following exercise is scheduled for referees:

- Set 1:
- 30 HI-run, 30 jogging,
- 45 HI-run, 30 jogging,
- 60 HI-run, 30 jogging,
- 75 HI-run, 30 jogging,
- 30 HI-run, 30 jogging,
- 45 HI-run, 30 jogging,
- 60 HI-run, 30 jogging,
- 75 HI-run, 30 jogging,

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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

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
- 2 passive recovery (until bpm < 65% HRmax)
- Set 2:
- 75 HI-run, 30 jogging,
- 60 HI-run, 30 jogging,
- 45 HI-run, 30 jogging,
- 30 HI-run, 30 jogging,
- 75 HI-run, 30 jogging,
- 60 HI-run, 30 jogging,
- 45 HI-run, 30 jogging,
- 30 HI-run, 30 jogging,
- 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 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) - 145 (J) - 215 (T) 315 (J) - 345 (T) - 5 (J) - 530 (T) - 6 (J) - 630 (T) 715 (J) - 745 (T) - 845 (J) - 915 (T) - 1030 (J) - 11
(Stop)
- For Set 2, the time line is:
0 (75 HI tempo) - 115 (J) - 145 (T) - 245 (J) - 315
(T) - 4 (J) - 430 (T) - 5 (J) - 530 (T) - 645 (J) 715 (T) - 815 (J) - 845 (T) - 930 (J) - 10 (T) 1030 (J) - 11 (Stop)
* High Int.

- For assistant referees the following HI-exercise is scheduled:

- Set 1 (Yo-Yo based exercise):
- 10 x 100 m shuttles (50 m - turn L - 50 m) to be completed in 20
- 30 recovery walk (40 m)

- All together, this first set takes 820.

- 2 recovery
- Set 2 (Yo-Yo based exercise):
- 10 x 100 m shuttles (50 m - turn R - 50 m) to be completed in 20
- 30 recovery walk (40 m)
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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. 2

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
- All together, this exercise takes 2040 (820 + 4 recovery + 820)
- The total distance equals 2800 m, of which 2000 m at high speed
and 800 m walking.
* Match

- 10 match play or 10 medium intensity jogging (80% HRmax).

* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 84

Fri. 24th:
Sat. 25th:
Tr. 25

REST DAY
* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* Speed

- Short sprints from a dynamic position (heel lifts, knee lifts,)

- Set 1 (right turn):
(2 x 5 m) - (2 x 10 m) - (2 x 15 m) - (2 x 20 m) - (2 x 25 m)
- 5 recovery
- Set 2 (left turn):
(2 x 5 m) - (2 x 10 m) - (2 x 15 m) - (2 x 20 m) - (2 x 25 m)

- In total, this exercise takes 15. The total sprint distance is 300 m.
* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 55

___________________________________________________________________________________________________________

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. 3

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
Sun. 26th:

Officiating exhibition games to get match experience in order to prepare for the
UEFA Europa and Champions League and the national championship.
If you have a weekend without a match, use your free time for additional
recovery, or use your free time to work on any fitness weaknesses you might
have, e.g., aerobic endurance, strength, injury prevention,).
Alternatively, you may also consider to do some intermittent activities such as
playing badminton, football, squash, or tennis.

___________________________________________________________________________________________________________

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. 4

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
WEEK 31 from Monday 27th of July to Sunday 2nd of August
Macrocycle II, week 2 (Training week 8)
Mon. 27th: * Low Int.
Tr. 26
* Warm up

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.

* 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
95% SPmax, 8 reps, 2 recovery (walking)
- 15 of jogging, followed by 15 of acceleration building up to to 95%
SPmax, 8 reps, 1 recovery (walking)

* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 64

Tue. 28th: * Low Int.

Tr. 27
* Warm up

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 2).

* High Int.

- 20 run at 90% HRmax (appr. 100 m), 10 jogging (Set 1)

- 40 run at 90% HRmax (appr. 200 m), 20 jogging
- 60 run at 90% HRmax (appr. 300 m), 30 jogging
- 80 run at 90% HRmax (appr. 400 m), 40 jogging
- 20 run at 90% HRmax (appr. 100 m), 10 jogging (Set 2)
- 40 run at 90% HRmax (appr. 200 m), 20 jogging
- 60 run at 90% HRmax (appr. 300 m), 30 jogging
- 80 run at 90% HRmax (appr. 400 m), 40 jogging
- After a 2 recovery and drinking break, the pulsations
should be reduced below 65% HRmax
- 80 run at 90% HRmax (appr. 400 m), 40 jogging (set 3)
- 60 run at 90% HRmax (appr. 300 m), 30 jogging
- 40 run at 90% HRmax (appr. 200 m), 20 jogging
- 20 run at 90% HRmax (appr. 100 m), 10 jogging
- 80 run at 90% HRmax (appr. 400 m), 40 jogging (set 4)
- 60 run at 90% HRmax (appr. 300 m), 30 jogging
- 40 run at 90% HRmax (appr. 200 m), 20 jogging
- 20 run at 90% HRmax (appr. 100 m), 10 jogging
- 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.

___________________________________________________________________________________________________________

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. 5

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
- For Sets 1 & 2, the time line for the use of the whistle is as follows:
0 (20 HI tempo) - 20 (J) - 30 (T) - 110 (J) - 130 (T) - 230
(J) - 3 (T) - 420 (J) - 5 (T) - 520 (J) - 530 (T) - 610 (J) 630 (T) - 730 (J) - 8 (T) - 920 (J) - 10 (Stop)
- For Sets 3 & 4, the time line is:
0 (120 HI tempo) - 120 (J) - 2 (T) - 3 (J) - 330 (T) - 410"
(J) - 430 (T) - 450 (J) - 5 (T) - 620 (J) - 7 (T) - 8 (J) 830 (T) - 910 (J) - 930 (T) - 950 (J) - 10 (Stop)
* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 74

Wed. 29th:

REST DAY

Thu. 30th: * Low Int.

Tr. 28
* Warm up

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 2).

* Speed End.

- Set 1: Field exercise, 5 laps of + 2 each.

- 4 recovery
- Set 2: Field exercise, again 5 laps of + 2 each.
- All together, this exercise takes 24 (including recovery).
* SE for ARs

- While the referees perform their 2 sets of SE, the next

SE exercise can be considered for the assistant referees.

___________________________________________________________________________________________________________

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. 6

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan

* Match

- 10 match play or 10 medium intensity jogging (80% HRmax).

* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 84

Fri. 31st:
Sat. 1st:
Tr. 29

REST DAY
* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* Speed

- Straight line sprints from a dynamic starting position, such as heel

lifts, knee lifts, walking, backwards or sideways running:
- Set 1:
- Set 2:
- Set 3:
- Set 4:
- Set 5:

5 x 10 m, starting from 10 m walking

4 x 15 m, starting from 10 m side-stepping
3 x 30 m, starting from 10 m forwards jogging
4 x 15 m, starting from 10 m side-stepping
5 x 10 m, starting from 10 m backwards jogging

- After every sprint, a slow walk to the start is a good way to determine the recovery time (e.g. 20 for 10 m, 30 for 15 m, 40 for 30 m).

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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. 7

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan

- After every set, there is 1 recovery and stretching break.

- The total exercise time is 15. The total sprint distance is 310 m.
* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 55

Sun. 2nd:

Officiating exhibition games to get match experience in order to prepare for the
UEFA Europa and Champions League and the national championship.
If you have a weekend without a match, use your free time for additional
recovery, or use your free time to work on any fitness weaknesses you might
have, e.g., aerobic endurance, strength, injury prevention,).
Alternatively, you may also consider to do some intermittent activities such as
playing badminton, football, squash, or tennis.

___________________________________________________________________________________________________________

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. 8

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
WEEK 32 from Monday 3rd to Sunday 9th of August
Macrocycle II, week 3 (Training week 9)
Mon. 3rd:
Tr. 30

* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* 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 static stretching.

Total duration: 70

Tue. 4th:
Tr. 31

* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 3).

* High Int.

- 1 run at 90% HRmax, 30 jogging, 16 x

- In total, this exercise takes (1 + 30) x 16 = + 24.

* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 74

Wed. 5th:
Thu. 6th:
Tr. 32

REST DAY
* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 3).

* Speed End.

- All together, 20 fast runs should be performed from a dynamic start

position. Decelerate smoothly, turn and jog back to the start.

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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. 9

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan

* Speed End.

- Depending on the age and/or fitness level, the re-starts

are timed as follows:
Top:

Set 1 every 20
Set 2 every 40
Set 3 every 50
Set 4 every 60

Intermediate: Set 1 every 25

Set 2 every 45
Set 3 every 55
Set 4 every 65

- 2 recovery in between each set.

- This exercise takes between 18 (top) and 20 (intermediate).
* Match

- 10 match play or 10 medium intensity jogging (80% HRmax).

* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 78

Fri. 7th:
Sat. 8th:
Tr. 33

REST DAY
* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* Speed

- Set 1: Perform 5 laps of the below exercise in the penalty box.

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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. 10

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan

- 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.
- The total exercise time is 15. The total sprint distance is 320m.
* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 55

Sun. 9th:

Officiating exhibition games to get match experience in order to prepare for the
UEFA Europa and Champions League and the national championship.
If you have a weekend without a match, use your free time for additional
recovery, or use your free time to work on any fitness weaknesses you might
have, e.g., aerobic endurance, strength, injury prevention,).
Alternatively, you may also consider to do some intermittent activities such as
playing badminton, football, squash, or tennis.

___________________________________________________________________________________________________________

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. 11

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
WEEK 33 from Monday 10th to Sunday 16th of August
Macrocycle II, week 4 (Training week 10)
Mon. 10th: * Act. Rec.
Tr. 34

- 50 recovery session in a fitness centre.

Tue. 11th:
Tr. 35

* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 4).

* High Int.

- Submaximal Yo-Yo from the start until 15:8 for referees (9).
- Submaximal Yo-Yo ARIET from the start until 15:3 for ARs &
futsal referees (9).

* Agility

- T- drill for referees:

- Set 1: 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. Reference time is 10.2 for
national referees and 10.0 for international referees.
- 1 recovery, 2 reps.
- Set 2: Again 2 reps with 1 recovery in between, but referees now
start on the left side instead of the right side.

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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. 12

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
- ARs do 4 reps of the CODA exercise:
- 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, then sideways
right 8 m from cone C to D, sprint back to the finish line.
- The reference time is 9.6 for national ARs and 9.4 for
international ARs: 4 reps in total
(2 x starting sideways running with the L leg & 2 x starting R leg)

- 3 recovery
* Speed End.

- Set 1: Referees perform 5 to 6 laps (10 to 12)

- From the start, run at the appropriate intensity around the pitch
perimeter.
- The ARs follow the movements of the referee until the midline.
When the referee starts running backwards, the ARs continue their
coordination exercise and then sprint to the penalty area to assist the
referee taking a technical decision based on where the coach
bounces the ball. This position indicates a foul for the attacking team
(foul in- or outside penalty area). Alternatively, the coach can also
bounce the ball in front of or ahead of the goal line (goal or no-goal).

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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. 13

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
2 sets of 5 laps

SW
BW

HI

HI

W
Rs
Start
ARs

S
W

SW

Coo

BW

One lap

2 min

Set 1 (5 laps)

10 min

Recovery

4 min

Set 2 (5 laps)

10 min

Total duration

24 min

Walking

--- m

Jogging

1000 m

Backwards

BW

200 m

Sideways

SW

---

High intensity HI

800 m

Sprint

---

Total distance

2300 m

- 4 recovery
- Set 2: Referees perform 5 to 6 laps (10 to 12)
- All together this exercise takes + 24 to 28.
* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 93

Wed.12th:

REST DAY

Thu. 13th: * Low Int.

Tr. 36
* Warm up

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 4).

* Speed End.

- Set 1: of the diagonal run, 10 reps of 45 each.

Starting at the edge of the penalty box, referees progressively
accelerate to 90-95% SPmax (15) along the diagonal line as
indicated. 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 area. Between runs, there is a 30
rec. period (walking).

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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. 14

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan

- 4 recovery
- Set 2 of the diagonal run, again 10 reps of 45 each.
- The total duration of this speed endurance session is + 22
including 4 active recovery.
* Match

- 10 match play or 10 medium intensity jogging (80% HRmax).

* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 82

Fri. 14th:
Sat. 15th:
Tr. 37

REST DAY
* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* Speed

- Set 1: speed exercise around the midline, 5 x across the pitch and
back to the starting position.

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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. 15

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan

- 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.
* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 55

Sun. 16th:

Officiating exhibition games to get match experience in order to prepare for the
UEFA Europa and Champions League and the national championship.
If you have a weekend without a match, use your free time for additional
recovery, or use your free time to work on any fitness weaknesses you might
have, e.g., aerobic endurance, strength, injury prevention,).
Alternatively, you may also consider to do some intermittent activities such as
playing badminton, football, squash, or tennis.

___________________________________________________________________________________________________________

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. 16

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
WEEK 34 from Monday 17th to Sunday 23rd of August
Macrocycle II, week 5 (Training week 11)
Mon. 17th: * Act. Rec.
Tr. 38

- 50 recovery session in a fitness centre.

Tue. 18th: * Low Int.

Tr. 39
* Warm up

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 5).

* High Int.

- Set 1: 30 run at 90% HRmax, 30 recovery, 10 repetitions.

- 2 recovery
- Set 2: 30 run at 90% HRmax, 30 recovery, again 10 repetitions.
- All together, this exercise takes 10 + 4 recovery + 10 = 24
- In the example below, it is shown how this exercise can be done by
assistant referees (i.e. along the sideline)

* Cool down - 5 jogging and walking, followed by 10 static stretching.

Total duration: 74
Wed. 19th:

REST DAY

Thu. 20th: * Low Int.

Tr. 40
* Warm up

- 5 jogging slowly building up to 80% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.

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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. 17

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
* Strength

- Advanced set of strength and injury prevention I exercises (week 5).

* Speed End.

- Set 1: Run around the pitch as indicated in the picture. The

distance of high intensity running increases every lap. In total, there
are 4 laps around the pitch.
- 3 recovery
- Set 2: Same as set 1 (but run in the opposite way).
- 3 recovery
- Set 3: Same as set 1.
Start
Lap
Lap
Lap
Lap

1
2
3
4

3 sets of 4 laps
Set 1 (4 laps)

6 min

Recovery

3 min

Set 2 (4 laps)

6 min

Recovery

3 min

Set 3 (4 laps)

6 min

Total duration

24 min

Walking

---

Jogging

1320 m

Backwards

BW

---

Sideways

SW

High intensity HI
Sprint
Total distance

--2520 m
--3840 m

- All together this exercise takes + 24.

* Agility for ARs

- While the referees perform their 1 sets of the SE exercise, the next
agility exercise can be considered for the assistant referees.
- Set 1: 80 m agility exercise, 1 rest, 4 reps.
- The exercise should be done at sprint pace, but with the correct
variation in movements; forward, sideways (2 x), backwards,
forwards.
- 3 recovery
- Perform a 2nd set of this exercise (4 reps).

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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. 18

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan

* Agility for futsal - Futsal referees could consider doing the following exercise:

* Match

- 10 match play or 10 medium intensity jogging (80% HRmax).

* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 84

Fri. 21st:
Sat. 22nd:
Tr. 41

REST DAY
* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

___________________________________________________________________________________________________________

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. 19

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
* Speed

- 2 sets of the next exercise, 5 recovery break in between sets.

- Set 1:
- 10 m sprint up, 10 m walk down, 3 x
- 20 m sprint up, 20 m walk down, 3 x
- 30 m sprint up, 30 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 start each sprint.
- Once the 9 sprints (180 m total sprinting distance) have been
completed take a 5 stretching and drinking break.
- Set 2:
- in reversed order, i.e. from 30 to 10 m, 3 x or 9 sprints in total.
- The total sprint distance is 360 m. The total exercise time is 15.

* Cool down

- 5 jogging and walking, followed by 10 of static stretching

Total duration: 55

Sun. 23rd:

Officiating exhibition games to get match experience in order to prepare for the
UEFA Europa and Champions League and the national championship.
If you have a weekend without a match, use your free time for additional
recovery, or use your free time to work on any fitness weaknesses you might
have, e.g., aerobic endurance, strength, injury prevention,).
Alternatively, you may also consider to do some intermittent activities such as
playing badminton, football, squash, or tennis.

___________________________________________________________________________________________________________

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. 20

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
WEEK 35 from Monday 24th to Sunday 30th of August
Macrocycle II, week 6 (Training week 12)
Mon. 24th: * Act. Rec.
Tr. 42

- 50 recovery session in a fitness centre.

Tue. 25th: * Low Int.

Tr. 43
* Warm up

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 6).

* 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 (+ 230)
> 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 (+ 230)
> Duration: + 7.5
- Set 3:
> 10 sprints to the penalty box (+ 3) with 20 active recovery in
between each sprint
> Duration: + 3.5

- All together, this session takes + 21 including 5 active recovery.

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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. 21

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 71

Wed. 26th:

REST DAY

Thu. 27th: * Low Int.

Tr. 44
* Warm up

- 5 jogging slowly building up to 80% HRmax (+ 1 km).

- 20 jogging, mobilisation and dynamic stretching.

* Strength

- Advanced set of strength and injury prevention I exercises (week 6).

* Speed End.

Set 1:
- Field exercise, 6 laps in total from the start as follows:
- Sideways-R (+ 15 m)
- Jog to next cone (+ 40 m)
- Backwards jogging to the next cone (+ 15 m)
- HI running around the top cone and to the next cone (+ 100m)
- Running backwards to the next cone (+ 15 m)
- Jogging at medium intensity to the next cone (+ 40 m)
- Sideways-L (+ 15 m)
- Walk back to start (+ 60 m)
- One full lap, arriving back at the start takes + 2.
- Set 1 (6 laps) takes 12 to complete
- 4 recovery
Set 2: Field exercise, again 6 laps of 2 each.
- All together, this speed endurance exercise takes 28.
(12 Set 1 + 4 recovery + 12 Set 2)

* SE for ARs

- While the referees perform their 2 sets of the HI exercise, the next

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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. 22

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
SE exercise can be considered for the assistant referees.

* Match

- 10 match play or 10 medium intensity jogging (80% HRmax).

* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 88

Fri. 28th:
Sat. 29th:
Tr. 45

REST DAY
* Low Int.

- 5 jogging slowly building up to 70% HRmax (+ 1 km).

* Warm up

- 20 jogging, mobilisation and dynamic stretching.

* Speed

- Set 1: Perform 5 laps of the following exercise in the penalty area.

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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. 23

2015-16 UEFA Referees Committee

Performance Training in Football Refereeing

Weekly Training Plan
- 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.
- The total exercise time is 15. The total sprint distance is 320 m.
* Cool down

- 5 jogging and walking, followed by 10 static stretching.

Total duration: 55

Sun. 30th:

Officiating exhibition games to get match experience in order to prepare for the
UEFA Europa and Champions League and the national championship.
If you have a weekend without a match, use your free time for additional
recovery, or use your free time to work on any fitness weaknesses you might
have, e.g., aerobic endurance, strength, injury prevention,).
Alternatively, you may also consider to do some intermittent activities such as
playing badminton, football, squash, or tennis.

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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. 24

2015-16 UEFA Referees Committee