Movement and Fitness Drill 2 /

This Referee movement and fitness drill is designed to engage the Referee in some more rigorous movement activities in order to benefit their fitness levels. The distances, times, and recoveries are specific to the nature of refereeing, although they can be adjusted to suit the individual.

All forwards, continuous running

• 5m return x 2 @ 70%
• 10m sprint @ 100% (jog return)
• 5m return x 2 @ 70%
• 20m sprint @ 100% (jog return)
• 5m return x 2 @ 70%
• 30m sprint @ 100% (jog return)
• 5m return x 2 @ 70%
• 40m sprint @ 100% (jog return)

Total distance = 280m
Duration Options:

• Continuous run, complete the sequence twice (i.e.: 560m), rest for 90 seconds, x 3 (total distance= 1680m)
• Complete one set (i.e.: 280m), with a 40 second recovery, x 5
• Complete as much distance as possible in 90 seconds, with a 90 second recovery x 4