Help with the step 4 fit
- Thread starter Mitchell
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What have you done to prepare so far?
Did you mean the fitness test for Level 4?
Based on your weekly programme, which is far more extensive than most referees at your level will do, is it the sprints that are concerning you?
If so, do any local referee groups (e. g. the Referee's Association) have a fitness session which you could join?
Have you got a buddy that would practise sprints with you, as that would "push" you?
Have a careful read of the requirements for the test you aim to take, and check yourself against the criteria (you will need a volunteer to time you)
Your general fitness should be OK, so concentrate on any areas of concern.
There is a lot of online guidance around sprint training, for example.
Good luck.
What pace and effort level are you doing your 10Ks at?
It might be worth swapping one of the 10Ks out for an interval session. It doesn't need to be the exact 75m-25m of the test (although when you eventually get to the point that you've got the test in the diary then you should definitely find a local track to practice the exact distances and timings), but anything with run-walk-run-walk to get the legs used to the repeated acceleration and deceleration. Intervals are perfect for adapting as you progress over time too.
If you're struggling to find a pitch for your sprints, I'd suggest try and find a pavement or quiet road where you can do them uphill. Nothing too severe, but anything where your legs are having to work just that little bit harder to move you along will make the sprints on the flat feel so much easier.
It’s just the sprints that concern me because I’m quite slow
Maybe switch it up occasionally, and instead of doing mostly slower speed with a little higher speed, do a session with less distance overall but mostly higher speed intervals with walking in-between. I'd also recommend doing it outside on the road or track, rather than on the treadmill, so that it's your legs controlling the acceleration and deceleration, rather than them just trying to play catch-up to the treadmill speeding up and slowing down.
Something along the lines of:
- 12 x (300m run and 100m walk), or
- 24 x (150m run and 50m walk)
If your only worry is about not having enough power in your legs for the sprints, then maybe drop half of the 10km on Thursdays and put in a second strength training session instead?
I failed the sprint tests x3 times, always around 6.2 seconds. If I did it again, I think I will try and book a sprint coach at the local athletics club for advice on technique. Watched a load of videos on youtube, but still think you need somebody to watch how you are sprinting to make necessary adjustments.
