The Ref Stop

3W Fitness Test Preparation

norfolkref

norfolkref

Member
Level 6 Referee
Hi all, I've had a productive first season as a referee, I just wondered as I have looked at going for 4W-3W next season, what if any preparation I should do for the fitness test?

I'm aware its 4x 6.40 second sprints and a 17/22 interval run which on the face of it doesn't look too bad, it's about half the distance I'd cover in a typical 90 minutes.

We've been offered 4 dates:
  • Sunday 14th June
  • Saturday 20th June
  • Sunday 12th July
  • Sunday 19th July
So I can appreciate there's not a lot of time before any of these dates. I'm the fittest I've probably ever been and it's probably more of a mental issue thinking I can't do it but I figure I may as well ask about preparing myself. It probably helps to add that I don't do any running outside of refereeing on a pitch.

There is one pitch near me (Great Yarmouth Town) which still has the running track around the pitch so I know if I needed to train outside in similar conditions then I could do that there, or up at the UEA.
 
The Ref Stop
If you consider yourself quite fit, and can sprint with a bit of pace, then you should be fine. If you want to practice ahead of the test so you get a feel for the timings, I would advise downloading the audio (google 17/22 fitness test audio) and playing it in your earphones whilst you run. Most people practice on a football pitch as the edge of the box to the other edge of the box is roughly 75m, and then walking to the goal and back is 25m
 
Definitely have a listen to the bleeps as it can be quite baffling first time you hear it.

If you're moderately fit, the 10 laps is a doddle on the legs/lungs but can get into your head with the monotony of it. Pair/triple-up and get each other round, take turns on the inside lane. Can be mind-numbing, so talk and keep each other going. The WALK bit is waaaaay slower than you're probably expecting, and the "run" is only a oh bloody hell thats my bus pace.

The sprints is what catches most people out, so work on that burst / acceleration. Others probably have good tips about it.

and... WARM UP PROPERLY.
 
Biggest mental battle will ironically be laps 6/7. Laps 1-5 will go so quickly and the next two feel longer than the entire test. Once you get up that hill its smooth on the way down
 
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