Ref Fitness Guide

8/2/2019 Ref Fitness Guide

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FA Larning

Finss r Rring

OFFICIAL REFEREES PARTNER


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3/483Recruitment and Retention Task Force Findings

1. Finss r rring 5

2. Whr am I nw? 6

3. Planning yur nss prgramm 8

Warm Up 10

Speed/Agility 14

Speed Endurance 16

High Intensity 20

Core Stability 24

Rest Days 27

Warm Down/Cool Down 28

4. Undrsanding Injury 31

Injury Prevention 32

Recognising Injuries 33

5. Nuriin r rring 35

6. Finss r h mind 38

7. FA Iniiaivs 42

8. Rrncs and Bigraphy 44

Cnns

FA Learning 2008

This document is copyright under the Berne Convention. All rights

are reserved. Apart rom any air dealing or the purposes o

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may be reproduced, stored in a retrieval system or transmitted

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4/484 Recruitment and Retention Task Force Findings

I wuld lik hank:

Luis PanliDavid Din

David Addisn

Craig Grundy

Al Fild

Paul Dansn

Rgr Gdwin

For their contribution into the development o

this publication.

Sv Swallw

National Reeree Fitness Coordinator

INtRoDUCtIoN

I am oten asked the question How t do you need

to be to reeree a ootball match? Well I think this

really depends on two actors. The rst relates to a

personal attitude which really is down to individuals

and whether they use reereeing to keep up their

tness level. The second really depends on your

commitment to reach higher levels o reereeing.

As you progress in reereeing, moving rom local

leagues into semi-proessional ootball, the demands

on reerees are greater and with that a higher level

o tness is required. With the advent o sports

scientists at the highest level and the requirement tokeep and submit tness data, there is even a greater

need to be t or purpose.

This booklet considers and advises on a range o

subjects including inormation on tness tests,

regular tness exercises, stretching and dietary

requirements. It has been designed as a working

document, to support reerees in the planning

and implementation o a training programme

whether you are new to reereeing and training, or

whether you are an experienced reeree within the

Contributory League system.

I would like to pay a special tribute to Steve Swallow,

the Reerees Regional Manager in the North West

who lead this project and Louise Panteli or her

advice and guidance.

There is no doubt in my mind that every reeree

will benet rom reading this booklet; I do hope

you enjoy it.

Ian BlanchardHad Nainal Rr Dvlpmn

Frward andAcknwldgmn



WHAt qUALItIeS Do I NeeD to Be FIt to ReFeRee?

Fitness can be dened in many dierent ways,

depending on the individual and the context in

which it is being described. However, what we can

say or sure is that tness can be dened much

more specically or an individual sport or activity.

Denitions that you may have heard may include:

The ability to perorm a physical task.

The ability to cope eectively with the stresses

o everyday lie.

A measure o the bodys strength, stamina,

and fexibility.

Looking and eeling good.

The ability to excel at a task, exercise, event,

or test.

Total tness Striving or optimal quality o

lie including social, mental, spiritual, and

physical components. Also called wellness,

or positive health.

Perormance Ability to perorm a task or sport

at a desired level. Also called motor tness, or

physical tness.

This list is by no means exhaustive, and I am surethat the majority could give a reasonable denition

i we were questioned on the subject. However,

something that is common among any denition is

that it will mention several dierent qualities (e.g.

strength). These qualities are generally accepted as

The Components o Fitness.

These seven components are the oundations o

tness or any activity. Their specic needs and use

will dier greatly in some cases, but the components

remain the same whether the activity be climbing

the stairs, reereeing in grass roots ootball, or

reereeing on the Premier League.

Scin n:Finss r rring

Muscular

enduranc

The ability o a muscle group

to repeatedly lit a load over an

extended period o time.

Arbic

enduranc

The ability o an athlete to take

in and use oxygen, allowing

participation in prolonged periods

o continuous sub-maximal

activities.

Spd Can be dened as the production

o repeated muscular contractions

over a short distance within a

minimal period o time.

Flibiliy The range o motion about a joint(static fexibility); opposition or

resistance o a joint to motion

(dynamic fexibility).

Srngh The maximal pulling orce o a

muscle or muscle group in a single

maximum voluntary contraction.

Bdy Two o the main components o

the body. These are mainly at and

at-ree mass.

Agiliy The ability to change the direction

o the body in an ecient andeective manner.



This section will give you advice on how to

monitor your current tness level. It is important

to do this beore taking part in any new orm o

physical activity.

ReStING HeARt RAte

Resting Hear Rate is best measured in the morning

as soon as you wake up and when you are still lying

in bed. I you have a heart rate monitor that records,

you could wear it all night and download your heart

rate trace to determine your true resting heart rate.

For a true resting heart rate you should be well-

hydrated. Resting heart rate is not a measure o

tness (there is nothing you can actually do withit) but a low resting heart rate can refect a good

level o aerobic tness. Your heart is operating more

eectively and pumping more blood per beat (stroke

volume) and it thereore doesnt need to beat as

requently. There should not be too much emphasis

placed on resting heart rate as it isnt very useul.

MAxIMUM HeARt RAte

Maximum heart rate is more useul as we calculate

our heart rate zones in % o our maximum heart

rate. To determine maximum heart rate, one must

work aerobically and progressively to exhaustion

(8-12 minutes). This can be done using a treadmill

(running at 12-14km/h, increase the incline by 2%

every 2 minutes until exhaustion) or the bleep test

(as this is an aerobic and progressive, maximal

test.) This test should only be done, supervised by

an accredited sports scientist, or suitable medical

proessional.

An easier way to nd your maximum heart rate is toconduct the ollowing equation:

220 Yur Ag = Maimum Har Ra

It should be remembered, however, that this equation

would only provide a rough guide.

Scin w:Whr am I nw?



DeteRMINING BASeLINe WeIGHt

Body at is dicult to measure without the correct

equipment and person to administer the test.

Skinold measurement is the best way. You could use

also Body Mass Index Calculation:

Bdy Mass Ind =

This is easy as it only requires height and weight,

but there are real disadvantages to this method, as

people with a lot o muscle mass are made to look

obese! The table below can be used as a guide inanalyzing your BMI.

NB: Please note that this is only a very rough guide,

and or an accurate reading o your ideal body weight,

you should consult a medical proessional.

CooPeR teSt

Currently, the Cooper Test is used to test the tness

o Level 3 and 4 Reerees. It gives you a general idea

o you level o Cardiovascular Activity. It involves a

continuous run o 12 minutes. Below is a guide to the

distances that you should aim to achieve.

Wigh in KG

High in Mrs2

Bdy Mass Ind Guide

Lss han 20 Underweight

20 25 Healthy

25 30 Overweight

Mr han 30 Obese

Disanc Lvl

2200m Local, grassroots ootball. I.e. Level 7

Reeree This is only a rough guide,

as there is no FA Fitness Test until a

reeree reaches Level 4. However, this

is a suggested minimum level.

2500m Contributory League Assistant Reeree

/ Supply League Reeree (Level 4)

2700m Contributory League Reeree (Level 3)

2900m FA Bronze Award (See FA Initiatives

Section 7)

3100m FA Silver Award (See FA Initiatives

Section 7)

3300m FA Gold Award (See FA Initiatives

Section 7)



It is vitally important, that when planning your

tness programme that you take time to consider

the activity or which you are training. We have all

been guilty at some point o going out a couple o

times a week, at a constant pace, or an extended

period o time. O course, this type o training can

be benecial in moderation, as part o an overall

tness programme or health. It covers all o the

components that were highlighted earlier. However,

on its own, the physiological benets or ootball

are minimal.

Thereore, within this section, there are a number o

training sessions that will develop every componento your own physical tness. The sessions are

categorised under the ollowing headings:

Speed/Agility

Speed Endurance

High Intensity

Strength/Core Stability

These sessions are also level specic, so that you

can train specically to the level at which you are

ociating. For this, we have developed a trac

lights system. This is explained in the table;

There is nothing to stop ANY reeree completing

the Intermediate or Advanced sessions or

personal gain and wellbeing. However, it is strongly

recommend that i you are new to training or

inexperienced, that you start rom a lower level and

build up to this over a period o weeks/months.

YoUR WeeKLY tRAINING PRoGRAMMe

It is important to plan your weekly training

programme around your matches. I you have

a match, you should not train on the same day.

Below, there are some examples o weekly training

programmes, which are adapted or the number

o games that the reeree has.

Scin hr:Planning yur nss prgramm

Bginnr Ideally suited to those who are

new to training, reereeing or

physical activity. This level otness training is ideal or match

ocial operating in junior or

youth competitions.

Inrmdia A match ocial who is used to

tness training and ociating at

Intermediate County Level.

Level 6 to 5.

Advancd A match ocial who has been

taking part in tness training

or some time and has a good

base level o tness. A matchocial who ociates within,

or aspires to ociate within

the contributory league system

should aim to be training at

this level.



N Gam

on Gam

tw Gams

thr Gams

Day training

Mnday Strength OR Injury Prevention

Training

tusday Speed Endurance Training

Wdnsday Rest Day

thursday High Intensity Training

Friday Rest Day

Saurday Speed OR Speed Agility Training

Sunday Rest Day

Day training


Training

tusday Match

Wdnsday Active Recovery Training

thursday High Intensity OR Speed

Endurance Training

Friday Speed OR Speed Agility Training

Saurday Match

Sunday Active Recovery Training

Day training


Training

tusdayRest Day

Wdnsday High Intensity Training OR Speed

Endurance Training

thursday Rest Day

Friday Speed OR Speed Agility Training

Saurday Match

Sunday Active Recovery

Day training


Training

tusday Match

Wdnsday Active Recovery Training

thursday Match

Friday Active Recovery Training

Saurday Match

Sunday Active Recovery Training



WARM UP

Warming up is an essential part o preparation

or both training and match days. The benets o

warming up include:

Increased speed o contraction and relaxation o

warmed muscles

Reduce muscle stiness

Greater economy o movement

Increased blood fow through active muscle

tissues

Allows the heart rate to get to a workable rate

or beginning exercise

Mentally ocused on the training or competition

A warm up should include 3 main stages:

General Warm-up (3-5 minutes). This shouldconsist o a gentle and constant paced jog (or

similar exercise) to raise the heart rate and blood

fow around the body.

Dynamic Stretching (5 minutes). This essentially

stretching on the move. We stretch in this way

when warming up, at it replicates the types o

movement that we make in matches. You can

see examples o dynamic stretching later on in

this section.

Specic Warm-Up. (3-5 minutes). The nal

part o the warm-up should prepare you or

match speed activity. This should involve some

maximum eort sprinting and raise your heart

rate to approximately 85-90% o its maximum.

A good way to do this is through some sort o

team game. This is also a good way o team

building beore the game and shows unity on the

Field o Play. The image below shows reerees

playing a game o tag. When training, this stage

o the warm-up is not essential. However, i

training in a group, you may still wish to do this

as it will bring a un element to training.




DYNAMIC StRetCHING

NB: This should be done between the goal line

and the edge o the penalty area (or equivalent

distance). Always jog back to the goal line ater

each exercise.

High Kns

Moving orwards, bring your knees up to

approximately waist high

Bum Kicks

Moving orwards, bring your heals up and try and

touch your back-side.

Sid Spping (crabbing)

Standing astride the goal line, move sideways

towards the edge o the penalty area by extending

your eld side to the side and bringing your outside

leg in to meet it in a sidetogethersidetogether

movement.

Jog back to the goal line and repeat, using your

other leg as the lead leg.

Jog back to the goal line. Repeat both exercises.

Backwards Jgging

From the goal line jog backwards to the edge o the

penalty area. Jog back to the goal line. Repeat.



Skipping

Skip rom the goal line to the edge o the penalty

area, using high knee lit.

Jog back to the goal line.

Skip to the edge o the penalty area, bringing rst

your let knee and then your right across your body,

still with a high knee lit.


Skip to the edge o the penalty area, still with a high

knee lit, but turning your knee outwards.


Repeat entire sequence.

Grapvin

Standing astride the goal line, move sideways

towards the edge o the penalty area by crossing

your back leg in ront o your leading leg.


Face the other way astride the goal line and repeat

using your other leg as the cross over leg.

Jog back to the goal line. Repeat both exercises.




Hurdl Walk (in and u)

From the goal line, jog a ew paces, stop, raise your

right knee and rotate it outwards in a wide, sweeping

movement.

Jog a ew paces, stop and raise your let knee,

rotating it outwards in a wide, sweeping movement.

Keep repeating this movement until you reach the

edge o the penalty area.


Repeat the exercise but this time sweep your leg

rom the outside, inwards.

Repeat both exercises.

Hamsring Walk

From the goal line, jog a ew paces, stop and

complete the hamstring stretch. Hold the stretch or

a count o three.

Jog orwards a ew paces and repeat the hamstring

stretch on your other leg, holding the stretch or a

count o three.

Keep repeating the exercise until your reach the

edge o the penalty area.

Jog back to the goal line. Repeat.



Build Up Sprint

80 Yards

Slow Down

Recovery Walk

Sprint Recover

Build Up Sprint Slow Down SprintPush off left footPush off right foot

Recover

SPeeD/AGILItY SeSSIoNS

Spd/Agiliy Sssin 1

S 1

Spd/Agiliy Sssin 2

Figur 8

5 cones spaced out 20 yards apart

Sprints are maximal, aimed at improving abilityto change pace and enhance ability to reach

maximum speed

Very slow walk back to start (2 minutes between

each sprint)

5 minutes active rest and drink

Utilising the penalty area, Start at A

Sprint the outlined course arriving back at A

Quality acceleration, deceleration, change o

direction and accelerate away again not running

wide around the corner

Walk very slowly across the goal-line to B

Start your next sprint rom B, 2 minutes ater

when you started your rst sprint (or ater your

Heart Rate has returned to 60-65% o your

maximum heart rate)

Then sprint again along the course outlined

arriving back at B. Now walk slowly across the

goal-line to back A

This is one set. Active rest or 3 minutes in

between each set

Simple variation is to push o at 45 angle when

each sprint is perormed

S 2


Lvl S 1 S 2

Bginnr 4 Reps 4 Reps

Inrmdia 6 Reps 6 Reps

Advancd 8 Reps 8 Reps

Recovery Walk

A B

Lvl Ss

Bginnr 3

Inrmdia 5

Advancd 8



Spd/Agiliy Sssin 3 Spd/Agiliy Sssin 4

Start each sprint with a 5m rolling start

(Dynamic Start).

Perorm each sprint maximally. Your HR should

be back to 60 65% o your maximum heart rate

prior to each individual sprint.

A very, very slow walk back to the start is usually

a good way o determining your recovery time in

between sprints.

2 x 30m, 2 x 40m, 2 x 50m = 1 SET.

5 minutes active recovery between each set.

Place several cones or sticks on the foor

and space them out at varying intervals o 1-2

metres apart

Accelerate 15 metres rom the start

On reaching the rst stick / cone step over it

Then continue with a measured stride length

and requency as dictated by the distance in

between the sticks / cones (one oot in-between

each cone)

Decelerate slowly ater reaching the last stick

Walk slowly back to the start

Repeat 4 times = 1 set

Active Rest 4 minutes

Dynamic start

5m 30m 40m 50m

Recovery

AccelerateStart

Recovery

Lvl Ss

Bginnr 1 - 1.5

Inrmdia 2

Advancd 3

Lvl Ss

Bginnr 2

Inrmdia 4

Advancd 6



Spd/Agiliy Sssin 5

Place 6 cones as shown. Starting rom the goal

line (or baseline), place cones A to D 5 metres

(6 yards) apart.

Starting at 1, run backwards at medium pace to

cone A, then turn and produce a maximal sprint

to ar corner o the penalty area (2) walk back

to start (1).

Alternates side-stepping (2 let. 2 right) to the

cone B, then as above maximal sprint to ar corner

o the penalty area walk back to start (1).

Jogging to the cone C, then maximal sprint to ar

corner o the penalty area walk back to start (1).

Walking to the cone D, then maximal sprint to ar

corner o the penalty area walk back to start (1).

Remember to perorm each individual sprint

maximally in order to obtain the ull benet.

This equals 1 SET. Active Rest or 3 minutes in

between sets


Recovery

1 2

A

B

C

D

Set 2

Set 1

Lvl Ss

Bginnr 2

Inrmdia 3

Advancd 4

SPeeD eNDURANCe SeSSIoNS

Spd enduranc Sssin 1

S 1

Starting rom the touch-line, run to the opposite

touch-line and back at HIGH SPEED (80-85%

maximal sprint) This equals one repetition

Rest 30 between each repetition

5 Active Recovery between each set. See below

or number o repetitions per set.

S 2

Starting rom the touch-line, run to the penalty

spot and back at HIGH SPEED (80-85% maximal

sprint) This equals one repetition

Rest 20 between each repetition

Lvl S 1 S 2






Set 1 Set 2 Set 3

Spd enduranc Sssin 2 S 1

Sprint to the edge o penalty area and back,

rest or 30 seconds in between each repetition.

See below or number o repetitions

5 minutes active recovery

S 2

Sprint to hal-way line and back, rest 60 seconds

in between each repetition.

5 minutes active recovery

S 3

Sprint to the edge o ar penalty area and back,90 seconds rest.

5 recovery break stretching

Repeat the above exercise but this time start with

SET 3 and nish with SET 1 .

Lvl S 1 S 2 S 3


Inrmdia 6 Reps 3 Reps 1 Reps

Advancd 6 Reps 4 Reps 2 Reps




(Could be a gym based session)

6 x 10 seconds sprints at 70%80% o maximum

speed. 15 seconds rest/recovery (slow jogging)

between each sprint

This equals 1 SET. Active Recovery or 2 minutes

ater each set


S 1

Sprint 50m at 80% o maximum sprint

25 recovery

Repeat (See table below or number o

repetitions, depending on level.)

2 recovery

S 2

Sprint 100m at 80% o maximum sprint

45 recovery


repetitions, depending on level.) 2 recovery

S 3

Sprint 200m in at 80% o maximum sprint

130 recovery


repetitions, depending on level.)


Lvl Ss

Bginnr 2

Inrmdia 4

Advancd 6

Lvl S 1 S 2 S 3


Inrmdia 6 Reps 3 Reps 1 Reps

Advancd 6 Reps 4 Reps 2 Reps



S 1

Sprint at 80 - 90% o your maximal speed the ull

length o the pitch

Walk / very slow jog across to the ar corner. This

should take 3 times as long as your sprint time.

(e.g. Sprint = 15, Recover = 45)

Sprint at 80 -90% o your maximal speed the

other ull length o the pitch

Walk / very slow jog across to the ar corner

This constitutes ONE REPETITION

Take a 5 recovery break

S 2

Repeat Procedure

Recovery

Recovery

90%S

print

90%Sprint

Start


Lvl S 1 S 2






HIGH INteNSItY SeSSIoNS

High Innsiy Sssin 1

Hi Running

High Innsiy Sssin 2 Gym Basd Sssin

Bginnr

1000m in 6 minutes 3 mins slow jogging

500m in 3 minutes

3 mins slow jogging

500m in 3 minutes

Advancd

1000m in 4 mins

3 mins slow jogging

500m in 2 minutes

3 minutes slow jogging

500m in 2 minutes

Inrmdia

1000m in 5 minutes 3 mins slow jogging

500m in 230

3 mins slow jog

500m in 230

S 1

Run rom one penalty area to the opposite

penalty area (minimum 60 metres), and back at

High Intensity Pace (65-75% o maximum sprint).

THIS EQUALS 1 REPETITION

Rest or 60 seconds between each repetition

Active Recovery or 4 minutes

S 2

Repeat the exercise at a slightly aster pace.

(75 85% o maximum sprint)

Rest or 80 seconds between each repetition.

Lvl S 1 S 2






21/48



High Innsiy Sssin 4 Set out 6 cones as shown above.

Run rom Cone 1, round A to Cone 2, jog recovery

between 1 and 2.

Repeat between B, C & D.

Repeat the whole circuit again in reverse

(i.e. D, C, B, A).

This constitutes 1 SET

4 minutes recover between each set

B (45-50m)

C (55-60m)

D (70-75m)

Recovery1 2

A (18-20m)


Lvl Ss

Bginnr 1

Inrmdia 2

Advancd 3



High Innsiy Sssin 5

Figur 8

S 1

Follow the arrows rom the START perorming

a gure o 8.

The diagonal running should be 75% o ull

sprinting pace. The goal line running should be a

very slow jog or walk consistency in your lap

times is the key object o this exercise (Beginner

530, Intermediate 520, Advanced 5 minutes)

Rest or 5 minutes

S 2

Repeat procedure or SET 1, running in the

opposite direction

Lvl S 1 S 2

Bginnr 2 Laps 2 Laps

Inrmdia 3 Laps 2 Laps

Advancd 3 Laps 3 Laps

Recovery

Recovery

Start



CoRe StABILItY

In the current Health and Fitness environment it is

dicult to avoid the term core stability.

Research has shown that these core muscles

are actually activated to support the spine,

prior to movement o the limbs. It has also been

demonstrated that back injury patients are unable to

recruit these muscles early enough to stabilise the

spine prior to movement. This evidence suggests

that the poor unction o core stability muscles could

be one o the major actors or Low Back Pain (LBP).

Cr Sabiliy training

The aim o core stability training is to develop the

ability o the core muscles to work in an ecient and

coordinated ashion to maintain correct alignment

and support o the spine, and pelvis whilst the limbs

are moving. Research has shown that core muscle

stability training improves unction and activity

o people with spinal problems and reduces the

reoccurrence o spinal pain.

The muscles involved in core training lay deep to the

supercial abdominal or six pack muscles, there or it

can be dicult to actually know what you are training.

To get some idea o where these muscles are:

Lay on your back, place your ngers on the bony

points o your hips, now move them 2-3 cms

inwards and now cough. The muscle you should

be eeling contract is the Transversus Abdominus

(TrA) this muscle is thought to play a major part in

core stability.

The ollowing are some exercises that you can

perorm as part o your training and/or conditioningprogram. As with any training program progression

and variety are key to optimising benets:

Suprman

Start with on all ours with the hands below the

shoulders and knees below the hips.

Set your back into neutral and brace your abs

slightly, by pulling you navel towards your spine,

whilst maintaining a natural breathing rhythm. Slowly slide back one leg and slide orward the

opposite arm (ensure that the back does not

bend, and that the shoulders and pelvis do not

tilt sideways.


Cr Sabiliy Dnd

The spine relies, or stability, on the muscles that

actively support each segment; these are termed

the core muscles.

The core muscles lie deep within the trunk o

the body and attach directly/indirectly to the

spine, stabilising it to create a rm oundation

or coordinated movement o the arms and legs.

These muscles help maintain good posture

and movement.



Hold, increasing the duration up to a maximum

o 20 seconds.

Slowly bring your leg and arm back and

swap sides.

Perorm sets o 5-10, alternating sides ater

each hold

th Plank

Bginnr

Lie ace down on mat, resting on orearms

Push o o the foor raising up onto the knees and

resting on your elbows

Keep your back fat, by drawing your navel towards

your spine and tilting your pelvis orwards.

Hold or 20 to 60 seconds, lower and repeat

2-5 reps

Inrmdia

Lie ace down on mat resting on the orearms

Push o the foor, raising up onto toes and resting

on the elbows.

Keep your back fat, in a straight line rom headto heels.

Tilt your pelvis and contract your abdominals to

prevent your rear end rom sticking up in the air.

Hold or 20 to 60 seconds, lower and repeat or

2-5 reps.

Advancd

Repeat intermediate

Lit one leg just o the foor; hold the position

without tilting at the pelvis

Keep your back fat, in a straight line rom toe

to shoulders.

Hold or 20 to 60 seconds, lower and repeat on

the opposite side



Sid Plank

Bginnr

Lie on one side, elbow under your shoulder,

ensuring the hips are level

Bend the bottom leg, and keep the top leg

straight

Push up on the bottom leg and elbow until there

is a straight bodyline

Hold or 20 to 60 seconds

Lower under control and repeat on the other side

Inrmdia

Lie on one side, elbow under your shoulder,

ensuring hips are level

Both legs should remain straight, and in line with

the body

Push up until there is a straight bodyline through

eet, hips and head

Hold or 20 60 seconds


Advancd

Repeat intermediate

Ensure there is a straight body line through eet,

hips and head Raise the top leg away rom supporting leg

and hold

Hold or 20 60 seconds


Bridging

Bginnr

Lie fat on the foor with your knees bent, arms by

your side or support Squeeze your gluteals and push your hips towards

the ceiling until there is a straight line through

knee and hip to shoulders




Avoid raising too high or arching the back

Hold or 10 seconds, lower under control and

repeat up to 5 times

Progress to 2 3 set o up to 60 seconds

Inrmdia

Repeat steps or beginner

Extend one leg careully, maintaining a straight

body line, without dropping or tilting the pelvis




Advancd Repeat steps or intermediate

With the leg extended bring the hands rom the

foor and place them on your stomach

Maintain a straight body line at all times

I you eel your unable to maintain revert back

to intermediate




NB: I you suer rom back pain, prior to or during,

completing these exercises please consult your

GP beore commencing any urther core stability

training. These exercises are meant only as a guide;

or urther progressions and variations please seek

the advice rom a qualied proessional

ReSt DAYS

Rest is crucial in ensuring optimum physical

perormance. The demands o maintaining a

training programme and ociating on a regular

basis throughout the year will result in a certain

level o atigue.

It is vitally important that anyone involved in

physical activity on a regular basis gives the body

time to recover. Thereore, you should use the

ollowing tiredness scale in conjunction with your

training plan.

t us his abl

Give yoursel a number between 1 and 10 to rank

how tired you are eeling. Use the table below to

help you do this.

I you have numbered yoursel 1 3. Carry on your

training as normal.

4 5. Continue your training, but be aware that

i your level o atigue increases, and has an eect

on your training, you should reduce the intensity. 6 7. At this point you should be participating in

some recovery training as a maximum. i.e. Low

intensity running, cycling, swimming etc.

8 10. Complete Rest.

Lvl

tirdnss

0-1 Physically ready, no signs atigue

whatsoever. Feel GREAT.

2-3 Slightly tired, no signicant physicaland/or mental atigue. Generally

eeling GOOD

4-5 Tired, slight physical and/or mental

atigue, although no expected impact

upon training/match. Feel AVERAGE

to OK

6-7 Legs heavy, tired, slightly concerned

about impact upon training/match.

Feeling FATIGUED

8-9 Legs very heavy, physically and

mentally atigued, very concernedabout impact upon training/match.

Feeling DRAINED/WORN OUT

10 Feel atigued, exhausted and sore;

how am I going to get through

this?! ABSOLUTELY SHATTERED!



CooL DoWN/WARM DoWN

Achills Srch

Stand with one leg orward o the other, eet

pointing orwards, back heel on the ground with the

back leg slightly bent.

Keeping your back straight and your back heel on

the ground sit back until you can eel a stretch low

down near your Achilles tendon.

Cal srch

Stand with one leg orward o the other slightly

more than in the previous exercise- eet pointing

orwards; back heel on the ground and the back leg

straight. Keeping your back straight and your back

heel on the ground bend your ront knee and move

your weight orward and down until you can eel a

stretch on the back o your cal.

quadricps srch (rn high)

Hold your oot with your hand and lit your oot up

behind your buttock. Pull the oot back and away rom

the buttocks and push the knee towards the ground.

Use a wall or a partner i balance is a problem.




Hamsring Srch (back high)

Stand with one leg orward o the other, eet pointing

orwards. Push the hips back and keep your back as

straight as possible, with your hands on the supporting

knee, then straighten your ront leg. Increase the

stretch by pushing your hips back and down.

Advancd hamsring srch.

Sit with one leg stretched out in ront o you, with

the other bent so that your oot touches the inside

o your straight leg. Keeping your back as straight as

possible reach to touch as ar as possible along your

straight leg. Hold, exhale and move the hands urther

along the leg. Come up. Swap legs and repeat.

Grin srch

Stand with your eet just over shoulder width apart.

Keeping your right leg straight, bend your let knee

and lean your upper body towards the outstretched

leg until you eel the stretch on the inside o your

right thigh.

t grab (Alrnaiv Grin Srch)

Begin this stretch with your heels together, holding

both eet with your hands. Lean orward rom your

hips, gradually increasing the stretch by bringing

your heels closer to your groin, and your chest

closer to you eet. Make the movements small and

controlled. Avoid bouncing and excessive upward

pressure on your eet.



Shuldr srangl

Cross one arm horizontally over your chest, grasping

it with your hand or orearm, just above the elbow

joint. Exhale slowly pulling your upper arm in toward

your chest. Aim to keep the hips and shoulders acing

orward through the stretch. Repeat or other arm.

Hand dwn spin (tricps)

Extend one hand down the centre o your back,

ngers pointing downward. Use the other hand

to grasp the elbow. Exhale slowly, pulling gently

downward on your elbow, aiming to take your nger

along the spine.




UNDeRStANDING INJURY

Injuries decrease the amount o time you can

spend reereeing, lower you tness, downgrade

your perormance and can lead to long term health

problems. Like most players you undoubtedly

want to lower your chances o incurring an injury

whilst reereeing.

Prevention is better than cure, so i you know what

causes injuries you will have a better chance o

preventing them.

The mechanism o injuries can be considered as

Primary or Secondary causes:

Primary

(within this group there are 3 mechanisms):

erinsic

Extrinsic actors to which you are likely to have little

control over:

Dirc vilnc

Direct contact with a player or equipment,

resulting in immediate injury

Indirc Vilnc

Unexpected stresses on xed structures, such

as orced rotation (E.g.: twisting your ankle on

uneven ground).

Inrinsic

Intrinsic injuries occur as a result o:

Uncoordinated muscle contractions, Poorly prepared or non-warmed up muscles,

Sudden stops or explosive starts

ovrus

Overuse injuries build up over time and are generally

caused by:

Insucient recovery or rest periods

Inadequate equipment

Poor technique

Scndary(within this group there are 2 mechanisms):

Rrrd pain

Pain perceived by one structure is actually a result o

a distant injury

E.g.: pain perceived in the hamstrings can be reerred

rom the back

Drmiy

Injuries which occur as a result o altered angles o

muscle pull due to:

Leg length discrepancies

Poor posture

Poor technique

Scin ur:Undrsanding injury

An injury is a suddn r cssiv srss applid

par h bdy gnraing rcs incss

lrabl lads.



INJURY PReVeNtIoN

There are some general rules or injury avoidance

that apply to all activities. Sports scientists suggest

that injury rates could be reduced by 25% i

appropriate preventative action was taken.

Inrduc nw aciviis slwly

Be especially careul i you are a relative new comer

to the physical demands o reereeing, your body will

require time to adapt.

Build up work load slowly

Warm up

(reer to warm up section)The aim o a warm up is to prepare the body or

exercise; muscles are more likely to become injured

when they are cold.

An eective warm up will:

Give the body time to adapt to the extra work

demands gradually, avoiding any discomort.

Increase circulation to the working muscles, in

turn providing the necessary supply o oxygen

and essential nutrients to uel the muscles

Gradually increase body temperature, making

muscles, tendons, ligaments and other sot tissues

suppler, allowing muscles to contract and relax at

greater speed.

These contribute to an increase in the range o

movement and fexibility thereby reducing the risk

o injury.

Cl dwn

(reer to cool down section)

The aim o the cool down is to return the body to

a pre-exercise state.

Cool down exercises should be perormed

immediately ater training or a game to provide

adjustment between exercise and rest. They shoulddecrease in intensity gradually:

Lowering heart rate

Lowering breathing rate

Reducing body temperature

Promoting return o blood rom the working

muscles to the heart, removing potentially harmul

waste products

Subsequently this could reduce the risk o injury.

The period ollowing exercise, in which the bodytemperature is still elevated, provides a good

opportunity to improve your range o movement

and fexibility urther by perorming stretching

exercises, reducing the risk o injury.

Spciciy

It is important to keep training specic, in order to

prepare your body or the demands o reereeing.

Training the wrong muscles or even the right muscles

in the wrong way, can lead to injury.

Rs/rcvry

Adequate rest and recuperation is necessary or

the body to recover rom bouts o exercise and

adaptation to take place. An increase in training

should be matched by increases in rest.

During exercise the body is subjected to a

considerable amount o mechanical stress which

results in micro-trauma to the muscles and other

sot tissues.

- Inadequate rest periods result in the accumulation

o micro-trauma and eventually resulting inchronic (long term) or overuse injuries

- Adequate rest will allow the body to not only heal

but also adapt to withstand the stress o exercise.




Sleep is one o the most important orms o rest

and allows the reeree to adapt to the physical and

mental demands o reereeing and training.

You should avoid training when you are tired

- Tired muscles do not provide adequate support

or tendons, ligaments or bones.

Nuriin

(reuelling/re-hydration)

Muscles which are low on essential nutrients, in

particular carbohydrates, are tired muscles and

increase the risk o injury. The consumption o

carbohydrates should be increased during heavyperiods o training.

The most important components or nutritional

recovery are fuid and uel replacement.

You should avoid drinks containing caeine and drink

enough fuids (water, cordials or sports drinks) beore

during and ater training to replace sweat loss.

Some other things to consider:

Us apprpria uipmn

Wear suitable and supportive ootwear or the

type o training or activity and or the conditions

you will be exposed to.

Choose suitable clothing to ensure comortable

body temperature, personal comort and saety

i.e.: refective clothing i training in the dark.

Chs apprpria raining suracs

Avoid training on uneven ground, especially i

training when dark! A high percentage o ankle

sprains occur as a result o rolling ankles on

uneven suraces. Vary training suraces. A common cause o

overuse injuries is training to requently on

hard suraces.

travl in cmr

Sitting in discomort or several hours beore a game

can increase stress and tension and predisposeinjury. It is recommended that i travelling long

distances you stop requently and stretch your legs.

ReCoGNISING INJURIeS

As previously discussed injuries occur in a variety

o ways and situations and are not always

immediately recognisable.

As a general guideline, i you experience pain during

training, STOP immediately. Pain is your bodys

own deence mechanism against urther injury. Atemporary loss in training time and tness is ar

better than long term damage to your body.

Recognising the signs and symptoms o injured sot

tissues early, is essential in the recovery process.

Some o the signs and symptoms to look out or are:

Pain

Swelling

Bruising

Tenderness

Loss o unction

Heat

Redness

Loss o movement

Changes in posture



I you are unortunate enough to become injured

there are some basic DOs and DONTs you can

ollow to prevent the risk o urther damage:

DO: PRICE

Prcin remove yoursel rom any environment/

situation that will potentially increase injury

Rs will give the body the time it needs to heal/

repair itsel.

Ic - aims to limit the amount o swelling, promote

tissue repair and reduce pain. As a general guidelineice should be applied to more supercial injuries or

5-10 minutes per session at 30-60 minute intervals

and or larger muscle masses, up to 30 minutes

every 1-2 hours.

NB: These are merely guidelines, common sense

should always prevail!

Cmprssin aims to reduce swelling, promote

healing and oer support. Make sure the

compression bandage is applied both above and

below the site o injury.

NB: insure the bandage is not too tight, excessive

compression will result in constriction o necessary

blood fow to other tissues.

elvain aims to limit the amount o swelling

by aiding return o blood to the heart and in turn

promote the healing process. Raise the injured limb

to the level o the heart at all possible times, insuring

comort at all times.

DONT: HARM (or the rst 48-72 hours)

Ha Avoid the application o heat treatment

Alchl Avoid the consumption o alcohol

Run avoid running or perorming any vigorous

activity that may increase injury

Massag Avoid receiving massage during

this period

All o the above will increase metabolic activity and

blood fow to the injured area, in turn increasingswelling, pain, tissue damage and prolonging the

road to recovery.

NB: This advice is not intended as a comprehensive

guide to injury treatment. It is important that you

consult a proessional Physiotherapist, Sports

Therapist or Doctor or an accurate diagnosis o

the injury. With an accurate diagnosis, you can then

move onto a specic rehabilitation programme to

reduce your injury time.




NUtRItIoN FoR ReFeReeING

Our body can only perorm to the best o its ability

i we take the correct oods and liquids on board.

The best way to think o your body is like a car. I

your car took unleaded uel, would it work how you

wanted it to i you lled it with Diesel? The answer

is simple NO! We need to use the same principle

when deciding what we are going to eat and drink,

particularly in the days/hours leading up to a game

or training sessions.

There is always the argument o Theory Vs Reality.

For a grass roots level reeree, we are not saying that

you need to give up all o lies little comorts. Themessage is simple, everything in moderation.

Ideally your diet should consist o the ollowing:

Carbhydras

Carbohydrates have several important unctions:-

Theyprovidebothphysicalandmentalenergy

or high intense activity.

Theyarebrokendownintoglucosewithinthe

blood, to be used as immediate energy, or are

stored as glycogen within the muscles and liver,

to be utilised at a later time.

Glucoseistheprimaryfuelforourbrainfunction,

utilising around 60% o available glucose. So when

blood glucose levels are low (hypoglycaemia), the

brain does not work as well as it could. Decisions

and skill are impaired, and atigue will occur.

Whilst it is important to consume enough

carbohydrates to avoid hypoglycaemia, it is also

essential to eat the right carbohydrates in order to

keep blood sugar levels balanced to maintain evenenergy levels (and weight).

There are various dierent orms o carbohydrates,

some o which are slow releasing providing a steady,

prolonged source o energy. Others, which are quickreleasing, lead to a rapid increase in blood sugars

and a corresponding surge in energy, which is oten

ollowed by a drop as the body works to rebalance

blood sugar levels.

Gd surcs Slw Rlasing Carbhydras:

Gd surcs as Rlasing Carbhydra snacks:

Scin v:Nuriin r rring

Whole Wheat Pasta

Whole Grain Bread

Brown Basmati Rice

Rolled Oats

Muesli/All Bran

Lentils/Soya beans/

Kidney beans

Apples/Pears/Berries

Broccoli/Tomato/

Green Beans

Smoothie drinks

Digestive Biscuits

Chocolate

Cereal Bars

Bananas

Potato

Dried Fruits

Buckwheat/Couscous

Fruit juice

Sports Drinks



Fas

Fats are needed in the diet and have many essential

unctions within the body. Such as: -

Fatsarethemajorenergyreserveinthebody,and

the major source o energy or low intensity activity.

Fatsactasaprotectiveshieldagainsttraumato

vital organs such as the heart, liver, kidneys, spleen,

brain and the spinal cord.

Fatsareamajorpartofallcellmembranesincluding

nerves and brain cells.

Fatservesasacarrierforthefatsolublevitamins

A, D, E, and K. They also help in the transport o ats

and cholesterol in the blood.

Fatsinthedietdelaytheonsetofhungerpangsand contribute to eeling o ullness ater a meal.

This is because at empties rom the stomach slowly.

Whilst at is essential in any reerees diet, it is important

to consume the right kinds o ats. Fats ound in seeds,

nuts and sh are essential, as are polyunsaturated

ats and oils. Saturated and Monosaturated ats ound

in dairy products, and oten ried and processed

oods are considered non essential ats and can be

potentially harmul in large quantities.

Prin

Protein is an essential macronutrient within the body

and perorms many important roles concerning

structure and unction. These roles include: -

Buildingmaterialforbone,ligaments,tendons,

and muscles.

Allenzymesareproteins.Enzymesregulate

many energy producing reactions, as well as the

building and repair o tissues, especially muscle.

Hormonessuchasinsulinandadrenaline

are proteins and are important in controlling

exercise metabolism. Proteinisrequiredinthebodyforthesynthesis

o the many blood transport proteins such as

haemoglobin and albumin.

Proteinscanactasanenergysourceafterthe

depletion o carbohydrate ollowing exercise, but

this situation should be avoided where possible.

The chart below gives a general guide or intake o

Carbohydrate, Protein and Fat or an athletic person.

Fluids

Dhydrain

Muscles are 75% water. A loss o just 3% water can

cause a 10% reduction in strength and an 8% loss

in speed and can also impair mental ocus and

concentration. Sweating is a normal response in

training and match play, the inevitable result is that

the body loses water, the body temperature becomes

elevated and energy is diverted rom the muscles

to cool the body. During exercise thirst sensors can

been inhibited, thereore it is imperative that reerees

are well hydrated beore a match, and continue to

drink fuids at opportunities during the match.

Prvnin dhydrain

1. Ideally reerees should drink 2 litres o water theday beore a game.

2. The loss o body fuids causes atigue, and so

reerees must take on board enough fuids during

games and training.

Scin v:Nuriin r rring

Carbohydrate

60-70%

Fats

20-25%

Protein

10-15%



3. The rule o thumb is little and oten. Drinking

around 200 mls (a paper cup ull) every 15-20

minutes is recommended.

4. Drinking about 1 glass o water every 15 minutes in

the hours leading up to a match/training is required.

5. Drinking fuids during hal-time is strongly advised.

6. I you are drinking any drink containing caeine,

you should drink an extra glass o water per

caeine drink consumed.

Wha shuld h drink cnain?

1. In hot conditions just water should be ingested.

This is because the addition o carbohydrates

tends to slow down the rate at which watergets into the blood. The more concentrated the

carbohydrate drink, the slower the rate o delivery

o water to the blood.

2. Drink a low carbohydrate drink in the early

stages (say 40-45 minutes), ollowed by a normal

carbohydrate sports drink at hal-time and in the

last 20 minutes.

Rhydrain

1. Dehydration rom sweat loss is inevitable during

strenuous exercise, whether in the heat or not. This

is because more fuid is lost through sweating than

can be taken by drinking i.e. sweat rates o 1.5-2

litres an hour are not uncommon, whereas drinking

more than 1 litre an hour is dicult to achieve.

2. Reerees must rehydrate adequately aterwards.

3. Drink fuid ater training/match at least one and a

hal the body weight loss i.e. i 1 kg o body weight

is lost through sweat, drink 1.5 litres o fuid.

4. Carbohydrate drinks do not make a dierence to

rehydration ater exercise. However, or reuelling

purposes they can have a positive eect in

replenishing carbohydrate stores.5. Food eaten with water helps to rehydrate,

because the ood contains water and salt, which

aids rehydration.

6. Many o the sot drinks (e.g. coke) contain no (or

too little) salt, and are not useul or rehydration.

7. Drink as soon as possible ater exercise sincebody fuid recovery takes at least 30 minutes.

However because drinking fuids inevitably leads to

urine production and elimination, actual rehydration

may not be complete or 4-6 hours.

PLANNING YoUR MeALS

I you have any specic dietary needs, you should

consult a nutritionist or specic nutritional advice.

th day br h mach Eatahighslowreleasingcarbohydratebreakfast,

e.g. a bowl o muesli or bran fakes with ruit, 1-2

pieces o whole grain toast (with jam, marmalade

or honey i you wish), and a glass o ruit juice.

Itisimportanttodrinkmorethroughouttheday

(water, ruit juices, sports drinks, etc.).

Eat23CarbohydrateSnacksduringtheday.

Foryourmainmeal(evening)eatamealbased

around high slow releasing carbohydrate oods.

Mach day

Eataslowreleasecarbohydratebreakfastason

the previous day.

ForyourPre-MatchMealeataslowreleasing

carbohydrate meal 34 hours beore kick-o.

ContinueeatingCarbohydrateSnacksupto1

hour beore the game.

Ar h gam

EataCarbohydrateSnackassoonasyoucan

ollowing a match or training, e.g. a banana,

digestive biscuits, etc.

Eatacarbohydrate-basedmealwithin2hoursofthe game or training session.



FItNeSS FoR tHe MIND

By David Dixon BSc (Hons), MSc

David has just completed a MSc in Sport

Psychology at the University o Chichester and is

undergoing a Supervised Experience programme

as a Sports Psychologist with BASES and Total

Perormance Ltd. He is also a Level 5 Reeree and

an FA Licensed Instructor

So ar you would have heard the phrase you need to

be mentally tough to be a reeree, it is mentioned a

lot within the reeree course and DVDs produced by

the FA but what is it? As someone who works in anumber o sports, one o the rst things I hear rom

coaches/managers is, I want you to make my team

mentally tough, I want you to teach them about

mental toughness. My rst reply is what does it

mean to you? Thereore I would like you to take a

ew moments to think and note down what mental

toughness means to you. Alternatively it may be that

a particular reeree or other sports person spring

to mind, when mental toughness is mentioned but

what is it about them that make you believe they are

mentally tough.

Mental Toughness is a relatively new word which has

been bounded about by the media, perormers and

coaches, but it has only been researched in any great

depth over the last ve years. The main purpose

was to gain an explanation and some understanding

about the concept o Mental Toughness. In the rst

to examination o this concept; the researchers

interviewed 10 elite athletes, rom a variety o sports

to establish what the term meant to them. The

results o their interviews gave them a ramework

o 12 attributes which the athletes involved believedsummed up Mental Toughness to them. These can be

summarise as sel belie, interval motivation, bounce

back ability, thriving on pressure, accepting anxiety,

being ully ocused and regaining control ollowing

unexpected events. Following on rom the attributes,

Mental Toughness is dened as having natural ordeveloped psychological edge that enables you

to generally, cope better than your opponent with

the many demands (competition, training, liestyle)

that sport places on a perormer. Specically, be

more consistent and better than your opponents

in remaining determined, ocused, condent and in

control under pressure.

Since this initial research a number o other

researches have investigated what Mental

Toughness means in a single sport population. Intwo articles the views o international cricketers

and international ootball players were sought and

more recently a mixture o perormers, coaches and

sport psychologist were interviewed or their views.

All three papers support the earlier inormation.

However in addition a model and a ramework have

been introduced the Mental Toughness (MT) Pyramid

and the Mental Toughness (MT) Framework. These

only support earlier ndings and go some way to

explaining how mental toughness is developed

and constantly achieved within our sport. Due to

the restriction on space the MT Pyramid and MT

Framework will not be explained any urther in this

article. However, you might be asking yoursel what

does this all mean and how do I put it into practice.

I we examine the denition it mentions natural

or developed psychological edge, cope better in

remaining determined, ocused, condent and in

control under pressure. This would seem to suggest

that there are some mental skills training to be done

in addition to the other elements that have been

written about in this book already.

Scin si:Finss r h mind



Rmaining drmind

This is about having sel belie in your ability to

achieve the goals that you have set yoursel along

with the desire and having internal motivation to

drive you. Thereore you would need to make a

realistic plan to achieve your goal, this can be done

at what ever, level you are at the moment. A long

term goal may be to be the best reeree you can or

to reeree in the Premiership. However, i you are

a level 7 at the moment is that achievable by the

end o this season thereore goals are a bit like a

staircase; lets make a plan to reach the next step

beore we start thinking about what we will do when

we get to the top.

Internal motivation is the drive that comes rom

within to succeed and do better, rather than only

doing it or the money or the reward we might get.

Thereore having a good plan or our goal setting

strategy which involved the process o getting

there rather than the outcome will tend to increase

internal motivation.

Fcusd

The ability to be totally ocused when the need

arises, athletes remarked how they needed to be

totally ocused on their sport and being able to

prioritize this within the ramework o their lie

outside sport. An example o this might be turning

down the oer o going out to a nightclub the night

beore a game, not going or an ater work drink, on

a training night. Although it is also having the ability

to be able to relax and switch o when the time does

not warrant such ocus, all the athletes spoke about

this being a strong indication o a mentally though

athlete, as they know how this balance plays a part in

their success.

Cndn

Condence is all about having the sel belie, in

onesel. Condence can be situation specic, but oneway o improving condence is practising your skills

and trusting in them when the time arises. Proper

preparation is being another actor, an poor example

o this would making yoursel available or a big

game when you know you are injured, the chances

are someone will be watching you, when you least

want them to. However, a good example would be

Bounce back ability would also all under this title,

when you are trying to be the best; there are always

times you will take a knock back, a bad assessment,

not getting promoted. How you deal with this showscharacter, do we allow our sel to become engrossed

in what went wrong and blame others, or do we

learn rom it in order to make our perormance

stronger and better. The latter is a sign o a mentally

tough athlete.



IN CoNtRoL WHeN UNDeR PReSSURe

I you look at Michael Jordon, probably the one o

the greatest all-time basketball players he missed

9000 shots, missed 26 game winning shots and

lost 300 games. However, he would admit that

because he ailed and learnt rom it, it is one o the

reasons why he was successul. Thereore control the

controllable things (tness, diet and knowledge) and

the uncontrollable situations (promotion, cup nals

etc) will look ater themselves.

This section is also about being able to raise your

perormance when the need arises, no matter what

has gone on beore This is also about having theability to move on rom situation which have not

gone so well in a game i.e. do you worry about a

decision or the rest o the game or are you able to

orget about it and not let it worry you.

Lastly and in my opinion the most important is

Honest Sel Appraisal. You will not improve and

progress unless you have the ability to know your

strengths and weaknesses both global (reereeing/

personal qualities) and situational (game specic).

From this appraisal you can make all your other

perormance and training decisions.

I you go back to your piece o paper that you wrote

earlier, you will probably see that you mentioned

quite a ew o the qualities needed to be mentally

tough, and you probably have some o those

qualities already and others you may need to work

on. However, by writing down your qualities you arealready on the path to becoming mentally tough.

All you need to do now is think about and write

down how you will achieve the other qualities and

improve the qualities you already have. Remember

to be mentally tough you need to be consistent and

better than others in remaining determined, ocused,

condent and in control when under pressure

Scin si:Finss r h mind



Bli Fcus

Handling

ailur

training CmpiinPs

Cmpiin

Aiud/

Minds

Handling

succss

Cnrlling

h

nvirnmn

Bli

Saying

cusd

Rgulaing

prrmanc

Handling

prssur

Awarnss

and cnrl

hughsand llings

Cnrlling

hnvirnmn

Using lng

rm gal as

h surc

mivain

Pushing

yursl

h limi

Mnal

tughnss

tugh

thinking

tugh Aiuds

tugh Characr

envirnmnal Infunc

Jones et.al 2007

Bull et.al 2005



Currn FA Finss tss a Cnribury Lagu

Lvl and Blw:

Cnribury Lagu Rrs (Lvl 3):

2runsof50metresin7.5seconds

Acontinuousrunof12minutes,achievinga

minimum o 2700 metres

Cnribury Assisan Rrs (Lvl 4):

2runsof50metresin7.5seconds

Acontinuousrunof12minutes,achievinga

minimum o 2500 metres

Rrs ousid h CnriburyLagu Sysm:

No standardised tness test exists or reerees at

this level, but it is suggested that all ocials should

be able to complete a continuous run o 12 minutes,

achieving 2,200m. I you are unable to achieve this,

we suggest that you seek medical advice beore

starting to reeree.

Finss Awards

Would you like to be known as the ttest reeree

in England, or your County, or your League?

The Football Association awards Certicates o

Achievement to those reerees who not only pass

their tness test but achieve a standard higher than

the one needed to pass.

The award is open to all reerees and involves

completing a 12 minute continuous run. The

12 minute run must be undertaken as part o a

supervised tness test by a competition or a County

FA, or organised by your Area Fitness Co-ordinator

or an approved Fitness Training Leader. The

distances required to receive awards are:

Pass Certicate - 2500m (Not available to

Contributory League Ocials)

Bronze 2900mSilver 3100m

Gold 3300m

FAMoA Incniv Schm

You can claim points in your FAMOA Incentive

scheme logbook or attending organised tness

sessions. I you are not currently a member o the

scheme and would like to become one, please email

[email protected] or call 0207 745 4651 and

request to join.

Cuny Finss Crdinar

Each County has a County Fitness Coordinator.

This person is responsible or Coordinating the

Fitness Training within the County, working closely

with approved Fitness Leaders. To nd out who your

County Fitness Coordinator is, please contact your

County FA Reerees Development Ocer, or email

the National Fitness Coordinator, Steve Swallow on

[email protected].

Scin svn:FA Iniiaivs 2008



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J.E. (2005). Towards an understanding o mental

toughness in elite English cricketers. Journal o

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(2006). Does warming up prevent injury in sport?

The evidence rom randomised controlled trials?

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the bottom-line checklist to help prevent

injuries [Online] available rom http://www.sportsinjurybulletin.com.

Hides, J.A., Jull, G.A. and Richardson, C.A. (2001).

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associated with low back pain. A motor control

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is the Evidence? International Journal o Sports

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available rom http://www.time-to-un.com/

nutrition/recovery.htm.

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injury: the infuence o strength, fexibility,

warm-up and atigue. Journal o Orthopaedic

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BIoGRAPHY

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