High Intensity Training #7: a new exercise that I tried during a training session with fellow referees in The Hague. Make sure you don’t do too much, because it’s quite a hard one. It looks like an Uefa exercise, but the timing is a little different. How the exercise works You start on the goal-line at one side of the pitch. You can use either cones or just the lines of the field. You start with a high-intensity run from the goal-line to the halfway line in 10 seconds You jog in 20 seconds to the other goal-line You come back to your starting goal-line in 20 seconds Rest and recovery for 10 seconds You run 75m in 15s (just outside the arc of the penalty area at the other end) You continue in the same direction to the goalline in 15s Go straight back to the side you started in 20 seconds Another rest and recovery of 10 seconds The last pitch-length run in 20 seconds now. Rest until there’s 4 minutes on the clock since you started at step 1 Repeat this excercises 4 times How we experienced it Because the pitch we use at our referee association is 105 metres, it’s extra heavy. The runs get longer, you have more metres to cover in the same amout of time. After 3 repetitions most refs were very exhausted. First of all, your physical ability is leading in this exercise. Don’t do too much. We ended up doing a 4th series with more rest in between and one run of the 10 steps was left out. Love to hear in the comments how your runs went. Want to try more HI exercises for referees? Check out these in the search results.
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