FIFA referee Ghada Mehat shares her favourite fitness exercise. “It’s 2 high intensity blocks of 10 minutes of the FIFA fitness test at 15-15”. The Algerian match official runs the 75m high-intensity run in 15 seconds, but has shorter rest than normal. 15 seconds rest instead of 18. Have you ever tried that? See below how that goes. Benefits for Ghada Mehat in her games You run the “normal” FIFA test with a high-intensity run of 75 metres. The big difference is a shorter rest period. Normally a FIFA test consists of 40 runs, Ghada Mehat runs the test in two blocks of 10 minutes. Depending on your own physical ability you can adapt the length of your rest period. And how does it help Ghada Mehat in her games? “It helps us in matches, especially during fast transitions”, she says. The crucial gainings from it: “it improves our speed, endurance, and ability to keep up with play.” Want to try Ghada Mehats exercise? You can try this exercise easily yourself, because audio is available for this edition of the FIFA test for referees. The audio goes on for 20 minutes. That means you have to stop after 10 minutes. That is when you hear the start of “lap 6”, which is communicated in the audio. You can then either pause the audio or restart it for your 2nd run. Good luck and let me know how it went. Download audio of the 15-15 test
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