Movement and Fitness Drill 4 /

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.

Starting from the red marker

• 20m forward sprint
• Pivot into the turn
• 10m forward diagonal sprint (forwards running) 5m side to side
• Switch side, 5m side to side
• Pivot at the turn
• 10m backwards run

Participants can start at different sections of the grid, so as to accommodate more people into the same drill
Duration Options:

• Continuous run for 40 seconds, continue to walk through the drill for the next 20 seconds x6, 1 minute continuous run, 30 seconds walk, x 6