Get fit to referee, don’t referee to get fit

Referee Fitness

Be the best version of you.

  • 4-Week Referee Fitness Plan

    Total Sessions per Week: 3
    Plan Objective: Build a strong aerobic base, improve mobility, reintroduce sprint work, and prepare for basic fitness assessments or match performance.

    Week 1

    Session 1 – Mobility and Core Stability

    • 30 minutes dynamic warm-up

    • Hip mobility drills (e.g., leg swings, deep squat holds)

    • Core circuit: 3 rounds of 30s planks, 20 bird-dogs, 10 supermans

    Session 2 – Aerobic Base

    • 40-minute continuous jog at a conversational pace (Zone 2 heart rate)

    Session 3 – Intervals

    • 4 x 3-minute run / 2-minute walk (moderate effort)

    • Light cooldown jog or walk, followed by stretching

    Week 2

    Session 1 – Aerobic Base

    • 45-minute light jog or bike (Zone 2)

    • Focus on even pacing and relaxed breathing

    Session 2 – Intervals

    • 5 x 3-minute run / 90-second walk

    • Increase pace slightly from Week 1

    Session 3 – Strength-Endurance
    Bodyweight circuit, 3 rounds:

    • 20 squats

    • 15 push-ups

    • 20 alternating lunges

    • 30-second side planks (each side)

    • 15 sit-ups

    Week 3

    Session 1 – Speed-Endurance

    • 5 x 200m sprints at 85–90% effort

    • 90 seconds walking rest between efforts

    • Add light warm-up sprints and acceleration drills

    Session 2 – Intervals

    • 6 x 2-minute run / 1-minute walk

    • Push closer to threshold pace, but stay controlled

    Session 3 – Mobility and Core

    • Repeat Week 1 mobility circuit with added resistance band work

    • Include foam rolling and ankle mobility drills

    Week 4

    Session 1 – Sprint Repeatability

    • 8 x 40m sprints at maximum effort

    • Walk-back recovery between sprints

    • Prioritize form and recovery

    Session 2 – Fitness Test Simulation

    • Beep Test or Yo-Yo Intermittent Recovery Test (start with achievable level goals)

    • Include pacing strategy and rest technique

    Session 3 – Match Simulation
    20 minutes of high-intensity interval drills:

    • 4 x 5 minutes: lateral movement, cone weaves, 10m sprints, shuffles

    • Rest 2 minutes between blocks

    6-Week Referee Fitness Plan

    Total Sessions per Week: 4
    Plan Objective: Improve aerobic capacity, start anaerobic conditioning, maintain durability.

    Weeks 1–2 (Base Phase)

    • 2 x 45-minute aerobic runs (Zone 2)

    • 1 x Strength-Endurance workout (bodyweight + core)

    • 1 x Mobility + Interval Day: 4 x 4-minute run / 2-minute walk

    Weeks 3–4 (Threshold Phase)

    • 1 x Tempo Run: 20-minute controlled threshold run

    • 1 x Speed-Endurance: 6 x 200m sprints @ 90%

    • 1 x Strength-Endurance with progressive overload

    • 1 x Long Run: 50–60 minutes steady pace

    Weeks 5–6 (Match Prep)

    • 1 x Sprint Repeatability: 10 x 30m sprints, 30 seconds rest

    • 1 x Agility/Change of Direction: Cone drills, shuttle runs

    • 1 x Match Simulation: 4 quarters of 10-minute HIIT

    • 1 x Test Prep: Beep Test or Yo-Yo Level 1 pacing practice

    8-Week Referee Fitness Plan

    Total Sessions per Week: 5
    Plan Objective: Build anaerobic base, develop speed endurance, and simulate match movement patterns.

    Weeks 1–2 (Aerobic Base)

    • 2 x Zone 2 runs (45–60 minutes)

    • 1 x Strength workout (bodyweight + light weights)

    • 1 x Interval Day: 5 x 3-minute run / 1.5-minute rest

    • 1 x Core Stability + Agility Drills

    Weeks 3–5 (Anaerobic Conditioning)

    • 1 x Tempo Run or 4 x 5-minute intervals

    • 1 x Speed-Endurance: 6 x 250m @ 90%

    • 1 x Strength-Endurance (increase resistance)

    • 1 x Mobility & Core

    • 1 x AR-Specific Fitness Day: Side shuffles, backward runs, sprint drills

    Weeks 6–8 (Game Prep Phase)

    • 2 x Sprint Work: 8 x 40m + 6 x 20m (maximum effort)

    • 1 x Beep or Yo-Yo Test Simulation

    • 1 x Match Simulation: 25-minute halves with directional sprint drills

    • 1 x HIIT/Ref-Specific Drill Day: Cone grid, acceleration/deceleration

    • 1 x Recovery: Walk, stretch, foam roll

  • Goal: Improve aerobic base, functional movement, and basic match endurance to prepare for multi-game days and solid tournament performance.
    Sessions per Week: 3–4

    4-Week Regional Fitness Plan

    Week 1
    Session 1 – Aerobic Base
    40-minute jog or bike at conversational pace

    Session 2 – Strength & Mobility
    Bodyweight circuit: squats, lunges, glute bridges, planks – 3 rounds

    Session 3 – Intervals
    4x3-minute run / 2-minute walk at moderate effort

    Week 2
    Session 1 – Aerobic Base
    45-minute jog, nose breathing only for first 10 minutes

    Session 2 – Intervals
    5x3-minute run / 90-second walk – increase pace from week 1

    Session 3 – Strength-Endurance
    Add jump squats to strength routine, plus 3x30s side planks

    Week 3
    Session 1 – “Match Sim” Movement
    2x20-minute halves: run, walk, light sprint, jog pattern

    Session 2 – Aerobic Threshold
    25-minute continuous run at 80% max effort

    Session 3 – Mobility & Core Stability
    Stretching, dynamic hip work, core holds

    Week 4
    Session 1 – Long Jog
    50-minute continuous run or 5-mile jog

    Session 2 – Agility Intervals
    3x cone shuttles (5-10-5) + 4x20m sprints + 3x2-minute runs

    Session 3 – Strength Circuit
    3 rounds: step-ups, single-leg bridges, push-ups, planks

    6-Week Regional Fitness Plan

    Week 1–2: Follow 4-week plan above

    Week 3
    Add short hill sprints after aerobic day: 4x10 seconds
    Strength: add resistance bands, focus on form

    Week 4
    Intervals: 6x2-minute run / 1-minute walk at game pace
    Mobility: emphasize hamstrings, calves, and hips

    Week 5
    “Match Sim”: 2x30-minute halves with water break
    Cooldown: 15-minute walk + stretch

    Week 6
    Taper slightly, focus on sharpness:

    • 25-minute jog + 4x30m strides

    • Bodyweight routine + recovery yoga

    • Optional light agility work

    8-Week Regional Fitness Plan

    Week 1–4: Follow 6-week plan above

    Week 5
    Add cone drills (T-test, mirror run) to one session
    Match sim: 2x35-minute halves at controlled effort

    Week 6
    Strength: add dumbbells if available; prioritize glute/hamstring

    Week 7
    Sprint endurance day: 4x2-minute fartlek (sprint/jog)
    Mobility recovery day

    Week 8
    Taper: 2 short runs, light strength circuit, match sim if needed
    Final session: mimic warm-up, hydration, and movement of a real game

  • Goal: Enhance speed endurance, fitness test readiness, directional change, and sustained high-level performance.
    Sessions per Week: 4–5

    4-Week National Fitness Plan

    Week 1
    Session 1 – Sprint Intervals
    10x 75m sprint / 25m walk (FIFA test pace)

    Session 2 – Strength & Core
    Weighted squats, lunges, glute bridges, planks – 3 rounds

    Session 3 – Threshold Run
    4x6-minute moderate-hard runs, 90s rest

    Session 4 – Agility
    Ladder drills, 5-10-5 shuttle, cone touches

    Week 2
    Increase to 2x12 75m/25m sprints
    Add light plyos to strength (jump squats, pogo hops)
    Add 4x20m sprint bursts after agility work

    Week 3
    Match Simulation
    2x30-minute halves – jog/sprint/walk sequences
    Agility + recovery combo day

    Week 4
    Intervals: 2x15x75m/25m
    Recovery: light bike, stretching
    Final session: FIFA test simulation, track performance

    6-Week National Fitness Plan

    Week 1–4: Follow above 4-week plan

    Week 5
    Sprint endurance day: 4x4-minute fartlek (alternate jog/sprint)
    Strength: focus on posterior chain (RDLs, ham curls, bridges)

    Week 6
    Match sim: 2x45-minute halves
    Agility sprints: cone maze, lateral cuts, 10m finish
    Cooldown + focus on recovery: ice bath or long walk

    8-Week National Fitness Plan

    Week 1–6: Follow 6-week plan above

    Week 7
    Taper begins:

    • 20-minute jog + 4x40m sprints

    • Core + mobility focused strength session

    • Optional FIFA test refresh (1 set of 20)

    Week 8
    Light aerobic (15–20 min jog)
    Match warmup simulation
    Foam rolling, stretching, and max hydration
    Final session: 2x20-minute half-pace match sim to stay loose

  • Goal: Maximize sprint endurance, recovery ability, and agility to pass or exceed standards for referee fitness assessments.
    Sessions per Week: 4–5
    Focus Areas: Interval repeatability, sprint mechanics, aerobic capacity, and recovery

    Week 1 – Build a Base

    Session 1 – Aerobic Capacity
    40-minute light jog or 5K at steady effort (Zone 2)

    Session 2 – FIFA Intervals Intro
    2x10 reps of 75m run / 25m walk
    Pace at 18 km/h or faster depending on standard

    Session 3 – Strength + Core Stability
    3 rounds: goblet squats, RDLs, glute bridges, bird-dogs, side planks

    Session 4 – Agility & Acceleration
    T-drill x3, 5-10-5 shuttle x3, 5x20m sprints

    Week 2 – Begin Specific Prep

    Session 1 – Threshold Run
    3x8-minute run at 80–85% max effort, 2-minute walk between sets

    Session 2 – Interval Progression
    2x12 reps 75m run / 25m walk (FIFA pace)

    Session 3 – Strength + Plyometrics
    Add jump squats and lateral bounds to strength day

    Session 4 – Match Movement Simulation
    2x20-minute halves alternating jog/run/sprint/walk every 30–60s

    Week 3 – Match Simulation & Test Repeats

    Session 1 – FIFA Test Practice
    Full test: 2x20 reps of 75m/25m at correct pace (target completion)

    Session 2 – Recovery
    20-minute jog or bike, foam roll, hip mobility, deep core

    Session 3 – Sprint Endurance
    4x4-minute fartlek intervals: alternate 30s jog, 30s run, 30s sprint

    Session 4 – COD & Acceleration
    Shuttle drills + 6x10m explosive starts with form focus

    Week 4 – Volume Taper, Intensity Maintained

    Session 1 – FIFA Test (Shortened)
    2x15x75m/25m — emphasize precision and pacing

    Session 2 – Strength Maintenance
    2 sets of full-body strength + banded agility drills

    Session 3 – Game Pattern Run
    30 minutes of: jog 1 min → run 1 min → sprint 15s → walk 30s
    Repeat throughout

    Week 5 – Peak Performance

    Session 1 – Full FIFA Test (Simulated)
    Run full 40x75m/25m test at assigned standard

    Session 2 – Recovery Day
    Mobility work, stretching, very light 15-minute jog

    Session 3 – Short Sprint + Turn Drill
    5-10-5 shuttle x3, ladder + sprint finish x3, 5x15m acceleration sprints

    Session 4 – Match Simulation or Light Game

    Week 6 – Taper & Sharpen

    Session 1 – Pre-Test Simulation
    1x15x75m/25m at goal pace
    Short sprint drills (3x20m) to stay fresh

    Session 2 – Mobility + Activation
    Stretching, foam rolling, and glute/core activation
    Optional: short 10-minute jog

    Session 3 – Rest or Light Jog
    No hard effort. Hydrate. Focus on sleep.

    Test Day:

    • Arrive early

    • Dynamic warm-up: skips, strides, 3-4x50m runs at test pace

    • Start test fully warmed and mentally prepped

Fitness is critical for referees aiming to perform at a high level, yet many don’t know how to train effectively. Our tailored programs will help you prepare for any match assignment and ensure you're ready to excel in fitness tests at every level.

  • Establish a match day minus one routine. This can be a light workout, but should aim to include some sprinting.

  • To excel as a referee, your fitness needs to mirror the demands of the game—extended movement, short recovery, sudden sprints, and sharp decision-making under fatigue. Start by building a strong aerobic base. Jogging or cycling for 30–45 minutes at a conversational pace 2–3 times per week will help you recover faster between intense efforts in matches.

  • As you progress, introduce high-intensity interval training (HIIT). Sessions like 6 sets of 30-second sprints followed by 90 seconds of walking, or mimicking the FIFA interval test (75m run / 25m walk x 40), will condition your body for the stop-start nature of refereeing.

Practical Advice

  • Agility and directional changes are equally critical. Incorporate cone drills or ladder footwork once or twice per week to enhance quickness and reactivity. Pair this with lower-body strength work—squats, lunges, and glute bridges—done with control and focus on form. Don’t overlook plyometrics like jump squats or bounding to build explosive power.

  • Mobility and core stability should round out your weekly routine. Hip openers, planks, and rotational core exercises help with injury prevention and fluid movement across the field.

  • Simulate real match environments. Once per week, create a “match simulation” session: warm up fully, then run in intervals for two 45-minute halves with breaks—just like game day. Monitor how you feel and recover, and always prioritize sleep, nutrition, and hydration.

  • After a heavy weekend, prioritize rest, hydration, and active recovery like walking, swimming, or cycling. Replenish electrolytes and eat protein-rich meals to support muscle repair. A rest day is not laziness—it’s a performance tool.

  • Preparing for a referee fitness test requires specificity. Begin training at least 6–8 weeks in advance. Alternate days between endurance and sprint-focused workouts. For the interval test (like the FIFA or USSF Yo-Yo/interval test), replicate the format 1–2 times per week, gradually increasing intensity.

  • Complement strength work with one or two longer aerobic sessions (40–60 minutes) and at least one day of sprint/agility work. Avoid going too long without directional change work—agility, balance, and quick reaction time are skills that fade quickly when ignored.