Football/Soccer Session (Advanced): Referee Fitness Programme Session #2

Profile Summary

Robbie Hope
Name: Robbie Hope
City: Elgin
Country: United Kingdom
Rank: Elite – 5 points
Membership: Adult Member
Sport: Football/Soccer

Description

Referee Fitness Programme session deisgned with no equipment required.


Football/Soccer Session Plan Drill (Colour): General Warm-up

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Football/Soccer Session Plan Drill (Colour): General Warm-up
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General Warm-up (5 mins)

Perform a figure of eight using the full-size pitch.

Begin a run from a corner up to the halfway line, then run across this line to the opposite side of the pitch and continue a straight run to the corner and then jog across the goal line to repeat the run from that corner.


Football/Soccer Session Plan Drill (Colour): Dynamic stretching

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Football/Soccer Session Plan Drill (Colour): Dynamic stretching
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Dynamic stretching (5 mins)

Perform a varity of dynamic stretched from the side-line to the side of the 18 yeard box with a recover jog back to the side-line.

Dynamic stretches: Heel flicks/high knees/side-steps/backwards run/cross-overs/open groin/close groin/hamstring sweeps/hamstring kicks/floor jumps/forward side-side/backward side-side/skipping/rolling arms forward/rolling arms backwards/boxing forward/boxing out to the side/boxing upwards.


Football/Soccer Session Plan Drill (Colour): Specific Warm-up

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Football/Soccer Session Plan Drill (Colour): Specific Warm-up
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Specific Warm-up (5 mins)

Perform various runs & strides of an assistant referee on the side of the pitch.


Football/Soccer Session Plan Drill (Colour): Speed & agility

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Football/Soccer Session Plan Drill (Colour): Speed & agility
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Speed & agility (15 mins)

Starting at the goaline run backwards up the 18 yeard line, sprint to the edge of the 6 yard box, side-step along the 6 yard box to the opposite edge then run diagonally backwarsd to the edge of the 18 yeard box with a straight sprint to the goal line and complete with a recovery jog back to the start.

2 sets of 8 (1 set each at A & B)


Football/Soccer Session Plan Drill (Colour): Speed Endurance

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Football/Soccer Session Plan Drill (Colour): Speed Endurance
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Speed Endurance (30 mins)

Set 1: Sprint to the edge of the penalty area and back, rest for 30 seconds. Repeat 6 times.

*5 minute active recovery.

Set 2: Sprint to half-way line and back, rest for 60 seconds. Repeat 4 times.

*5 minute active recovery

Set 3: Sprint to the opposite goaline and back, rest for 90 seconds. Repeat 2 times.

*5 minute recovery break


Football/Soccer Session Plan Drill (Colour): High Intensity

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Football/Soccer Session Plan Drill (Colour): High Intensity
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High Intensity (20 mins)

Starting at one corner sprint 75% across to the opposite corner with a recovery jog or walk to the other corner and then repeat another 75% sprint to the opposite corner with a recovery jog or walk back to the start.

2 sets of 3 reps (3 reps at each A & B)

Consistency in your lap times is the key object of this exercise. (5 minutes Elite standard).

*5 minutes recovery break.


Football/Soccer Session Plan Drill (Colour): Core stability + Cool-down

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Football/Soccer Session Plan Drill (Colour): Core stability + Cool-down
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Core stability + Cool-down (10 mins)

Core Stability.

Perform a varity of core stability exercises for 30 seconds then a recovery jog into the centre and out to a new spot on the centre circle and perform a core stability exercise.

1 Set of 10 reps

Cool-down

Perform a varity of static stretches. after each stretch walk into the centre and walk out to a new spot on the centre circle line and perfrom another static stretch.


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Movement
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