The Ref Stop

Fitness test

D

Dave992

New Member
Hi all, fitness test coming in June. I have some time to prepare and train for the test. I understand the new format, my overall fitness in a game is good, on average I would cover over 10-12kms per game, with every other weekend completing back to back games

What do you guys recommend do? I can obviously recreate the test, which i will do 4-6 weeks before the test, but what would you recommend to start with. I currently do 2-3 peloton rides per week, which would be my exercise, than a couple of games on the weekend. I do struggle to just go for a run. 🙈

Any help would be great. What about diet, and what food would you recommend before the test.

Thanks
 
The Ref Stop
Recreate the rest now and see where you're.at. and repeat relatively regularly.

I suspect you'll be fine though with nowt to worry about.
 
Dave992 said:
Hi all, fitness test coming in June. I have some time to prepare and train for the test. I understand the new format, my overall fitness in a game is good, on average I would cover over 10-12kms per game, with every other weekend completing back to back games

What do you guys recommend do? I can obviously recreate the test, which i will do 4-6 weeks before the test, but what would you recommend to start with. I currently do 2-3 peloton rides per week, which would be my exercise, than a couple of games on the weekend. I do struggle to just go for a run. 🙈

Any help would be great. What about diet, and what food would you recommend before the test.

Thanks
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Based on previous discussions on here 10-12 is a lot - so you might have one of the watches that reports longer distances. Point being even if that would show as 9-10 on my watch, it’s a lot, and the FIFA test in 17/20 should be a breeze. Your general fitness is probably good. Just try it.

If you struggle with the sprints, good form at the start really helps, good stance, good lean, pump your arms.

Otherwise, standard advice. Warm up. Know your body. Active stretches especially focusing on any tricky muscle areas specific to you.

Runners/sprinters - not unlike footballers - focus a lot on opening up the hips.
 
I've just done my first proper test run for the 3w-2w fitness test I've got forthcoming in May. I didn't, nor do I plan on bringing a measuring tape to the park to count out the 75/25 but I do use an interval timer on my smartwatch for the timings and sets. What is a good, safe distance to be covering over the 26 minutes that I should be aiming for?
 
The test totals at 40x100M, so 4KM total.

3K sprinted, 1K walked would be the theoretical numbers.
 
volt177 said:
I didn't, nor do I plan on bringing a measuring tape to the park to count out the 75/25 but I do use an interval timer on my smartwatch for the timings and sets. What is a good, safe distance to be covering over the 26 minutes that I should be aiming for?
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Haha. Proudly going to announce that I did take a 10m measuring tape to the park and measured out the zones with cones 😂😂😂

What's the test parameters... You just need to add them up really. The problem I foresee with using GPS is it's not that reliable from the wrist so might possibly give a false reading and then you won't know the distance variance between walked and ran...

I'd take the tape measure. Sparks some conversations with interested people.as to why you're measuring the park path 😂
 
Dave992 said:
Hi all, fitness test coming in June. I have some time to prepare and train for the test. I understand the new format, my overall fitness in a game is good, on average I would cover over 10-12kms per game, with every other weekend completing back to back games

What do you guys recommend do? I can obviously recreate the test, which i will do 4-6 weeks before the test, but what would you recommend to start with. I currently do 2-3 peloton rides per week, which would be my exercise, than a couple of games on the weekend. I do struggle to just go for a run. 🙈

Any help would be great. What about diet, and what food would you recommend before the test.

Thanks
Click to expand...
I would suggest trying to create the test like @JamesL has said by using measuring tape or 5m string, we are lucky near us that we can use a local sports facility which has an 8 lane 100m track. So we just measure 12.5m out from each start/finish line, place some cones out to mark 75m, then walk 12.5m there and back. Despite the number of games you are doing, nothing quite prepares you for the actual test itself. You will need to get used to the splits to regulate your breathing (that's after completing 2 x 40m sprints in less than 6.2s). If you can't pass the sprints, then completing the test itself won't give you an overall pass. Practice, practice, practice. I started 3 weeks ago for context.
 
How many attempts do current level 4’s have at the fitness test? I’ve heard on the rumour mill that it’s only 1 attempt this year (surely that’s incorrect?). I’m travelling for 4 weeks and return to a test 3 days after so no time to prepare. If the 1 attempt is right, I’ll put it off until the later date
 
QuaverRef said:
How many attempts do current level 4’s have at the fitness test? I’ve heard on the rumour mill that it’s only 1 attempt this year (surely that’s incorrect?). I’m travelling for 4 weeks and return to a test 3 days after so no time to prepare. If the 1 attempt is right, I’ll put it off until the later date
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Ive not heard anything like that mate.
 
With the 40m sprints, do you get a run up with the 1.5m, or is it from a normal sprint start?

Also with the 75m run, are you out if you don't get there within the 17seconds?
 
Tim Punter said:
With the 40m sprints, do you get a run up with the 1.5m, or is it from a normal sprint start?

Also with the 75m run, are you out if you don't get there within the 17seconds?
Click to expand...

Not sure about the first query but assume yes.

2nd, officially you get 1 warning I think. In reality it will depend on how strict/aware the invigilators are on the day. Previously I've seen consistent early starts and late finishes go 'unpunished' but really does depend on the person watching.
 
santa sangria said:
1. Yes. So it’s not a standing start
2. Normally warning, then final warning.
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Thanks for that, as I cannot do 6.2 seconds with a standing start, but can just with a bit of a jog up to line, god knows how they run 100m in under 10secs!!
Also, I need to get a tape measure, as I measured out the distance in steps, and it just looks quite long! With the 75m, I am averaging about 22 seconds per 75m, with only a couple under 17secs, but I have only just started the training and done three goes at the 10 laps. The thought of consistently doing 40 of these under 17secs seems a bit daunting. Again do people jog instead of walk up to the start of the 75m run?
 
Tim Punter said:
Thanks for that, as I cannot do 6.2 seconds with a standing start, but can just with a bit of a jog up to line, god knows how they run 100m in under 10secs!!
Also, I need to get a tape measure, as I measured out the distance in steps, and it just looks quite long! With the 75m, I am averaging about 22 seconds per 75m, with only a couple under 17secs, but I have only just started the training and done three goes at the 10 laps. The thought of consistently doing 40 of these under 17secs seems a bit daunting. Again do people jog instead of walk up to the start of the 75m run?
Click to expand...

Walk and then it’s a standing start for the 75m. But, couple of things can help. There’s a 5 second warning. Even better if you have a watch set up with the intervals you can also start with the beep rather than lose time reacting. And get the right stance (opposite arms/legs) and use your arms* when you start.

The start and acceleration can make a big difference. And practice. Once you know you can keep going then you won’t panic. All the time you are doubting you are adding to your heart rate and making it harder!

*So many referees have never learnt to sprint properly and accelerate slowly as they don’t use their arms.
 
You get a 1.5m start before the Sprint Gates (which is enough to try and rock and gain momentum). It is all about an explosive start though, sadly something I'm not blessed with.
 
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