Scottish ex-FIFA referee Bobby Madden shares his go-to fitness exercise. He ran it every fortnight and even now he sometimes does it. “This exercise builds aerobic capacity and speed endurance, which increases your V02 Max”, says Madden. Your body will thus be better in recovering from and adapting to physical stress and exercise volume. “Fitness is more important for referees as it’s ever been”. PS: did you know Bobby Madden recently started a referee podcast? Read more about So Near and Yet So VAR. Explanation of the exercise The excercise is as follows: You run 400m, either 1 round on the track or approximately 4 pitch-lengths (check size of your pitch, mine is 105) Recover for 1 minute Repeat this 12 times in total How does it help you as a referee? The excercise is beneficial for: Improvement of general fitness Run a faster 5km You’re better able to recover faster Bobby Madden was a junior athlete for Scotland until the age of 19. He could run the exercise in 1:06 to 1:08 per lap. When you get older, you need to train differently, he admits. “But i’s still my go-to exercise”. I’d love to hear what your lap time is with a 400m lap. I’ll try to run it during the weekend and let you know as well.
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