The Ref Stop

getting match fit

The Ref Stop
Depending on how much pre-season work you have done, two or three matches and you should get into your rhythm. It's that combination of fitness and mental sharpness - I try and aid this by doing my times tables while training :) Not joking. Keep cycling through 6, 7 and 8 times tables! Must look nuts when out for a run mumbling numbers to myself like rain man...
 
Well I've had only 4 games 3 on the line 1 in middle so just depends on my mind now then really
 
He thinks I'm going to be loitering and even thou I don't think I'm going to get game in next 6 days it going to be difficult
 
If you have access to any level of football pitch, take it. Have a jog, do some crabbing up and down the line, sprint along a diagonal. Just take the time to be you on a pitch and think where you'll be at various restarts.

It's not an exact science, but slowly you'll naturally end up in positions that a) work for you, and b) you'll be expected to be in.

An easy tip for lower league colleagues is - especially at goal kicks - run back to your restart position. It looks so much better, and you can take a breather there, and everyone sees that you're very mobile.
 
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Grayson said:
.....An easy tip for lower league colleagues is - especially at goal kicks - run back to your restart position. It looks so much better, and you can take a breather there, and everyone sees that you're very mobile.
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Great advice is that! 95% of the guys I've assessed have all been given these exact words of wisdom!
 
And one more question how long would you advice to go over to the park and practise all of it
 
Generally, I spend the first two months after close-season (November and December) taking a break from training. In January, I start easy and build up to a level where I can start training heavily again. Since our season starts around May, I tend to start my intense training in late March or early April so that I am at peak condition by season's start. So, long story short, it takes around four months to get to peak match fitness although if I had to hurry it, I could. As a general rule, our fitness tests are in late April so I should be well above the level of fitness required by the test at that time.
 
Here's an exercise I try and do on a regular basis, it mimics your movements during a game, and you can play around with the rest interval duration - shorter as you get fitter.

Build up to managing 8 cycles of it and that's pretty close to match conditions.

If i have time, I'll do four or five, then take 'half-time' for ten minutes, water/powerade etc as I would on match day, then a further four or five.
 

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Acc to sprint is accelerate to sprint?

Looks cool, thanks MOW will try it out
 
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