Training Program Regional Management Referees and Assistant Referees April 2022

GENERAL TRAINING PROGRAM REFEREES
OBJECTIVE: AEROBIC & ANAEROBIC FITNESS

STRENGHT & EXPLOSIVENESS
DURATION: 5 WEEKS CYCLE
About this program
Dear Referees and Fitness Coaches,
The aim of this training program is to systematize the season (2022), in a progressive
way introduction different training aspect, what should satisfy the basic need of the
referees in the Caribbean Region.
During the week, ALL fitness aspects should have your attention, aerobic endurance (LI,
MI, HI), resistance training or strength, coordination, agility and speed (starting speed,
maximum speed, speed endurance, repeated sprint’s ability, sprint endurance), also and
key element recovery/treatments.
In the case you are facing an injury (e.g., sprain ankle or knee, strain muscles) or illness,
STOP TRAINING, consult with your physio and/or medical expert, send email to your
referee department, also, Dave Meikle Head of Refereeing for the Caribbean Region.
Injury prevention exercises can be view from two different perspectives; the first has to
do with training type, loading and unloading you are doing in relation to your match, +3,
+2, +1, -3, -2, -1, excessive or insufficient load (stimulations) will lead to injuries, the
second is not keeping stimulation over those group of muscles what was injured in the
past and need to be consistently TRAINED, e.g., calf, hamstring, others.
Nutrition and Sleep is two essential elements; the first one supplies your body with the
fuel that make you be able to TRAIN, the second to recover from daily stressor.
Give special attention to fluid intake (Hydration), drink before, during and after
matches/training.
Please create your meal and hydration plan for the day, week, or month.
This propose training program aim is to improve your aerobic and anaerobic fitness.
You can change or adjust the training volume or intensity to FIT your needs, but the
content in relation to type of exercise should remain.
Total duration of this training cycle is 4 weeks.
Best Wishes and Quality Training
Your FIFA Fitness Instructors
Created By: Kelesha Antoine

Alan Brown
FIFA Fitness Instructors
MACROCYCLE APRIL 2022

Friday 01: MD -2
Objective: Active Rest
(Massage, Flexibility & Core, Water Therapy, Physio Treatment)
Saturday 02: MD -1
Objective: Match Preparation
Warm Up
5’ Jog (1.0 Km Approx.)
8’ General Mobility and Dynamic Flexibility
5’Core activation (2 by 30 seconds of front, side, and lateral planks)
RSA Session Referees and Assistant Referees
3 sets of 5 sprints (10, 20, 30, 20, 10m) at 100%
Rest: walk back to the start between repetitions and 2 minutes between sets
Explanation Exercise: on a regular

W S 10m field place cones 5m for dynamic start,
accelerate 10, 20 and 30 meters at
100% of maximum speed, look at the
C S 20m diagram.
Set 1 (5 repetitions) 5 min
Recovery 2 min
J S 30m Set 2 (5 repetitions) 5 min
Recovery 2 min
Total duration +/- 19 min
C S 20m Walking W
Jogging J
S 10m Sprinting S
W Coord. & Agility C
Interval Run
1 set of 15 minutes (30 seconds HI Run + 15 seconds Jog)
Intensity: HI > 90% MRH, Jog <76%MHR, Speed >18 km/h
Rest: Non
Note: If you have appointment on Sunday do not perform the interval run.
15’ cool down extensive stretching (Hold each position for 30 to 60 seconds)
Sunday 03:
Match or Day Off
Optional: 35 minutes moderate intensity run + Core and flexibility

Alan Brown
Micro cycle #2
Monday 04: MD+1 (Active Recovery)
Objective: Upper Body Strength and Moderate Intensity Aerobic Run
Warm Up
5’ Jog at 70% MHR (1.0km approx.)
3’ Dynamic Flexibility
15’ Upper Body and Core Exercises
1.Push Ups
Core Exercises
2.Lateral Plank
6-Row Standing 2 to 4 sets of 45"
Rest : 20"
5.Plank with 3.Kneeling

Rotation Parllof Press
4.Single Leg
Bridge
Moderate Intensity Aerobic Running
4 sets of 10 minutes Run

Intensity: 76 to 85% HRmax.
Rest: 2 minutes between sets
Or
Option: Core and upper body strength exercises + 50 minutes cycling or 30 minutes swimming pool activities

Alan Brown
Tuesday 05:
Objective: Day Off (Rest Day)
Wednesday 06: MD +3
Objective: Injury Prevention Exercises & High Intensity Runs
Warm Up
10’ Jog (2.0km approx.)
3’ Stretching
Injury Prevention (Follow Diagram Below) Customize the exercises base on Injury history e.g., hamstring sprain
focus and this muscle group, also on calf and glutes, exercises 1,2,3,4.
Perform slowly
1.Nordic only the eccentric
2.Kettlebell Squats Perform Slowly
Hamstring (down
movement)
3 Sets of 5 Rep. 3 Sets of 10 Rep.
Rest: 30 seconds Rest: 30 seconds
3.Rumanian Dead
Perform Slowly 4.Eccentric Calf Perform Slowly
Lifts
3 Sets of 10 Rep. By Side 3 Sets of 10 Rep.

5.A Step-Back
Perform Slowly 6. Hip Thrust Perform Slowly
Lunges
3 Sets of 10 Rep. 5R/5L 3 Sets of 10 Rep.

Perform
Explosively
7.Step Downs Perform Slowly 8.Lateral Jumps
(focus and
landing)
3 Sets of 10 Rep. By Side 3 Sets of 10 jumps.

Alan Brown
High Intensity Runs

8 Reps of 90” HI Runs by 60” Jog
(20 minutes)
Intensity: Runs 86 to 93%
HRmax, Jogging 50 to 75%
HRmax
Speed 15 to 18 km/h
Rest: Non
High Speed Running
Jogging J

Alan Brown
Thursday 07: MD -3
Objective: Speed Endurance
Warm Up
Sprint Endurance Referees

2 Sets of 12 minutes combining high speed running, walking, jogging, and sprinting
Sprint Endurance
2 Sets
SW One lap max 2 min
S Set #1 (6 laps) 12 min
Rest 4 min
Set #2 (6 laps) 12 min
Total duration 28 min
HI
70m SW Walking W
Jogging J
Sideways SW
High Intensity Runs HI 15km/h
Sprint S >21km/h
Backwards BW
Start
SW
S
W
Explanation: Start from oposite side of the PA, high speed running for 50m, side steps for 10 meters, sprint 40m to
the penalty area, side steps for 10 meters loking in the penalty area, jog and side steps for 10 meters, sprinto
towards the penalty area, walk 20 meters and repeat.

Alan Brown
Sprint Endurance Assistant Referees

2 Sets of 11 minutes combining high speed running, side stepping, walking, jogging, and sprinting
HI Sprint Endurance
HI
SWL 20m
20m
SWR
2 Sets
20m 20m
One lap +/- 1.5 min
Rest 4 min
Total duration 26 min
Walking W
Jogging J
Sideways SW
High Intensity Runs HI 15km/h
Sprint S >21km/h
Backwards BW
SWL
SWR
20m
20m HI
HI 20m
20m
Explanation: Perform 7 laps of running on the field, speed indicated is aproximatey 15 to 18 km/h, recover for 4
minutes between sets, variation could be run at fulll speed.
Nota: Always assistant referees should look in the field, to have a view of second to last opponent, ball and/or
referee.
Friday 08: MD -2

Alan Brown
Saturday 09: MD -1
Objective: Match Preparation
Warm Up
RSA Referees
4 sets of 3 sprints by 40m at 100%
30 second rest between each repetition
Rest: 2 minutes
Explanation Exercise: on a regular field

Station # 3: 20 + 20 meters place cones as show in the diagram (4
stations) always start with a dynamic
movement, lateral, forward, sprint at
100%
Flash Colors Variation:
Could include flash cone in the PA.
Station # 2: 40 meters Set 1 (3 repetitions) 2 min
Recovery 2 min
Flash Colors Recovery 2 min
Recovery 2 min
Flash Colors Set 4 (3 repetitions) 2 min

Station # 3: 20 + 20 meters
Speed
Jog to Start
RSA Assistant Referees

1 set at each of the 4 stations at 100%
30 second rest walking between each repetition
Rest: 1 to 2 minutes between stations
Explanation Exercise: on a regular field
Station # 2: 3 by 30 place cones as show in the diagram (4
stations) always start with a movement,
meters sprint, 30
Station # 1: 4 by 10 + 10 + 10 + 10 lateral, forward and sprint at 100%
second rest between
meters, 30 second rest between Variation:
repetition Could include flag and goal line decision.
reps.
Station # 1 (4 repetitions) 2 min
Recovery 2 min
Station #2 (3 repetitions) 2 min
Recovery 2 min
Station # 3 (4 repetitions) 2 min
Station # 3: 4 by 5m sprint forward + Recovery 2 min
5m lateral Right follow by 10 meters Station #4 (4 repetitions) 2 min
Station # 4: 4 by 20 + 20
forward sprint, 20 second rest meters sprint, 30 second
between reps. rest between repetitions Speed
Rest Walk
Lateral

Alan Brown
Do these exercises if no appointments is schedule for Sunday…
High Intensity Runs

15 Reps of 30” HI Runs by 30” Jog (15
minutes)
Intensity: Runs 86 to 93% HRmax,
Jogging 50 to 75% HRmax
Speed 15 to 18 km/h
Rest: Non
High Speed Running
Jog
Explanation: Run 30 second between 15 and 18 km/h, walk slowly 30 seconds, repeat 15 times
Sunday 10:
Match or Day Off
Optional: 35 minutes moderate intensity run + Core and flexibility

Alan Brown
Micro cycle # 3
Warm Up
1.Push ups
7.Lateral Plank
2.Mountain Climber
Core Exercises
2-4 sets of 45"
Rest : 20"
6.Shoulder Press
3.Standing Row
•4.Superman
5.Parllof Press
2 to 4 sets of 8 minutes Run

Or
Option: Core and upper body strength exercises + 44 minutes cycling or swimming pool activities

Alan Brown
Tuesday 12: MD+2

Day Off (Rest Day)
Wednesday 13: MD +3
Warm Up
3’ Stretching
focus and these muscles groups, also on calf and glutes, exercises 1, 2, 3, 6.
Perform Perform
1.Squat Jumps 2.Kettlebell Squats
explosively Slowly
3 Sets of 5 Rep. X 30lb 3 Sets of 5 Rep. By 40lb

3.Rumanian Dead Perform 4.Power Cleans Perform

Lifts Slowly Kettlebell explosively
3 Sets of 5 Rep. X 20lb 3 Sets of 5 Rep. X 20lb

Perform Perform
5.Shoulder Press 6. Hip Thrust
Slowly Slowly
3 Sets of 5 Rep. X 20lb 3 Sets of 5 Rep. X 40lb

Perform
Explosively
(focus and
landing)

Alan Brown
High Intensity Runs

15 Reps of 30” HI Runs by 15” walking
(11:15 minutes)
C 40m Intensity: Runs 86 to 93% HRmax
Speed 15 to 18 km/h
Rest: Non
High-Speed Running HI
Walking W
B 20m
A 0m
Explanation: Shuttle runs using the mark out zone shown in the diagram above.
Set 1: Run from Linea A (start) to Line C, turn and run from line C to line A back to Line C, turn and finish at line B to
complete 100 m in 30 seconds, rest for 15 seconds, increase the speed after each repetition until get the maximum
distance in 30 seconds.
Rest for 4 minutes
Set 2:…Optional

Alan Brown
Thursday 14: MD -3
Objective: Speed Endurance
Warm Up

2 to 4 Sets of 50, 60, 70, 80 meters at 100%
Rest: Walk back to the start, rest 3 to 5 minutes between sets
Sprint Endurance
50m Always from a dynamic start
2 by 50m
Rest 90 sec.
60m 2 by 60m
Start
Rest: 90 sec
2 by 70m
70m Rest: 90 sec
2 by 80m
Rest: 90 sec.
Intensity 100%
Between Sets Rest: 3 to 5
80m minutes
2 sets equal to 520 meters
Sprint S
Walk W
Explanation: place cones as shown in the diagram, always use a dynamic start, sprint all out 50m, walk back to the
start, repeat 60, 70, 80 m, rest for 3 to 5 minutes and repeat.

Alan Brown
Sprint Endurance Field Exercises Assistant Referees

2 to 4 Sets of 5 Reps of 30 meters at 100%
Sprint Endurance
SW J S SW Set 1: 5 repetitions 200m
20m 20m Rest: 3 minutes
Focus Focus Set 2: 5 repetitions 200m
Rest: 3 minutes
Set 3: 5 repetitions 200m
Rest: 3 minutes
Total Distance Sprints 800m
Focus Focus Walking W

Jogging J
Backwards BW
Sideways SW
High Intensity HI
Sprints S 8000m
Focus Focus Total Distance
SW SW
20m S J 20m
Explanation: Mark out field as shown in the diagram above.
Set 1: start from sideways and sprint 40m to the area of focus, turning sideways to make a decision, side steps if
needed to the goal line and return sidestepping 6 meters, jog slowly to returne to mildfield, rest for 60 seconds
between repetitions, complete 5 Reps, rest for 3 to 5 minutes and change from sides.
Set 2:…
Set 3:…
Set 4:…
Nota: You can include referees for team work.
Friday 15: MD -2

Alan Brown
Saturday 16: MD -1
Objective: Specific Speed Exercises
Warm Up
Speed & Change of direction Session Referees

5 sets: 2 by 4 x 20m + 20m, 1 by 4 x 40m, 2 by 2 x 30m at 100%
Rest: 30 second between repetition, 3 minutes between sets (could include decision making)

Station 5: 2 Rep. of 30m Rest 30”
field place 5 stations 20, 40, 30, 30,
Station 1: 4 Rep. of 20m + 20m Rest 30”
Sprint at 100%, rest 30 seconds
between reps jog back to the start, 3
minutes between sets.
Set 1 4 min 160m
Recovery 3 min
Station 3: 4 Rep. of 40m Rest 30” Set 2 4 min 160m
Flash card Flash card
in the PA in the PA Recovery 3min
Set 3 4 min 160m
Recovery 3 min
Set 4 3 min 60m
Recovery 3 min
Set 5 3 min 60m
Station 6: 2 Rep. of 30m Rest 30” Total duration +/- 30min 600m
Sprinting S
Sprints Session Assistant Referees

2 sets of 10+10+10+10m, 2 set of 2 x 20+20m, 1 set of 3 x 40m, 2 x 30m at 100%
Rest: 90 second between repetitions, 2 to 4 minutes between sets
Explanation Exercise: Acceleration,

speed, and CoD, run at 100%, by station,
can include goal line decision.
Set #3: 3 by 40m forward
Set #1: 2 by 4 x 10m (2 forward, 1 Station 1 1 min 80m
lateral 1 forward Recovery 2 min
Station 2 4 min 60m
Recovery 2min
Station 3 4 min 120m
Recovery 2 min
Station 4 4 min 60m
Total duration +/- 19min 320m
Set #2: 2 by 20m + 20m Set #4: 2 by 30m forward
forward Walking W
CoD, Acc. and Speed S
Note: you can mark out the stations using the position of assistant referee 1 and/or 2

Alan Brown
Sunday 17:
Match or Day Off
Optional: 2 sets of 15 minutes moderate intensity run + Core and flexibility
Micro cycle # 4
Objective: Upper Body Strength and Low Intensity Aerobic Run
Warm Up
8’ General Mobility and Dynamic Flexibility.
15’ Upper Body Strength
1.Mountain
Climmbers
Core Exercises
2 to 4 sets of
2.Row with
6.Bridge 45" mininband
Miniband Rest : 20"
5.Lateral
Plank Leg 3.Bycicle
Flexion Crounches
4.Renegate
Row
4 sets of 10 minutes Run

Or
Tuesday 19: MD+2

Day Off (Rest Day)

Alan Brown
Wednesday 20: MD +3
Warm Up
3’ Stretching
Perform slowly
Hamstring (down
movement)
3.Rumanian Dead
Lifts

5.A Step-Back
Lunges

Perform
Explosively
(focus and
landing)

Alan Brown
High Intensity Runs

15 Reps of 30” HI Runs by 15” Jog (11:15
minutes)
C 40m Intensity: Runs 86 to 93% HRmax
Speed 15 to 18 km/h
Rest: Non
High-Speed Running HI
Walking W
B 20m
A 0m
Explanation: Shuttle runs using the mark out zone shown in the diagram above.
Set 1: Run from Linea A (start) to Line C, turn and run from line C to line A back to Line C, turn and finish at line B to
complete 100 m in 30 seconds, rest for 15 seconds, increase the speed after each repetition until get the maximum
distance in 30 seconds.
Rest for 4 minutes
Set 2:…Optional

Alan Brown
Thursday 21: MD -3
Objective: Repeated Sprints Ability
Warm Up
Repeated Sprints Ability (RSA)

4 Sets of 30, 25, 40, 10 meters at 100%
Rest: jog 20 seconds between repetitions, 3 minutes between set and set
Repeated Sprints Ability

Set 1: 10 by 15 + 15 m 300m
Set 3 Rest: 20 seconds between runs
Set 1
and 3 minutes between set
Set 2: 6 by 25m 150m
Rest: 20 seconds between runs
Set 3: 5 by 40 m 200m
Set 2 Rest: 20 seconds between runs
Set 4: 12 by 10 m 120m
Rest: 20 seconds between runs
Set 4 Set 2 Total Distance 770m
Intensity 100%
minutes
Sprint S
Walk W
Jogging J
Explanation: Mark out field as shown above, allways start from a dynamic movement.
Set 1: Sprint 15 m turn and sprint 15 m, jog for 20seconds and repeats 10 times.
Recover: 3 minutes
Set 2: Sprint 25 m, jog for 20 second and repeat from the oposite side, repeat 6 times.
Recover: 3 minutes
Set 3: Sprint 40 m, jog for 20 seconds and repeat 5 times, you can combine to do 20 m sprint turn 20 m sprints.
Recover: 3 minutes
Set 4: Sprint 10 m jog back to the start and repeat 12 times, you can sprintes towards the penalty area or from the
penalty area to mild field.
Please note all exercises can include players, ball or flashing cards.

Alan Brown
Repeated Sprints Assistant Referees

4 Sets of 3 minutes of 24-26 seconds jog by 4 to 6 seconds sprints
Rest: between repetitions 24 to 26 seconds, 3 minutes between sets
Repeated Sprints Ability

Set 1: 26s jog by 4s sprints 3min
Set 2-4 Rest: 3 minutes
20m
Set 2: 25s jog by 5s sprints 3 min
Rest: 3 minutes
Rest: 3 minutes
Rest:3 minutes
Total time 24 min
Intensity 100%
Between Sets Rest: 3 to 5 minutes
Walk W
Jogging J
Backwards BW
Sideways SW
Sprints S
Set 1-3
20m
Explanation: Mark out field as shown above, allways start from a dynamic movement.
Set 1: Jog for 26 seconds and Sprints 4 seconds, always start from lateral, repeats for 3 minutes (6 times).
Recover: 3 minutes
Set 2: Jog for 25 seconds and Sprints 5 seconds, always start from jogging, repeats for 3 minutes (6 times).
Recover: 3 minutes
Set 3: Jog for 24 seconds and Sprints 6 seconds, always start from lateral cross step over, repeats for 3 minutes (6
times).
Recover: 3 minutes
Set 4: Jog for 26 seconds and Sprints 4 seconds, always start from jogging, repeats for 3 minutes (6 times).
Recover: 3 minutes
Please note all exercises can include team work with referees, players, ball or flashing cards.
Friday 22:

Alan Brown
Saturday 23:
Warm Up


Set 1 4 min 160m
Recovery 3 min
Set 3 4 min 160m
Recovery 3 min
Set 4 3 min 60m
Recovery 3 min
Set 5 3 min 60m
Sprinting S


Station 2 4 min 60m
Recovery 2min
Recovery 2 min
Station 4 4 min 60m
forward Walking W

Alan Brown
Sunday 24:
No game Day Off
Micro cycle # 5
Monday 25:
Warm Up
1.Mountain
Climmbers
Core Exercises
2 to 4 sets of 2.Row with
6.Bridge 45" mininband
Miniband Rest : 20"
5.Lateral
Plank Leg 3.Bycicle
Flexion Crounches
4.Renegate
Row
2 to 4 sets of 8 minutes Run

Or
Tuesday 26:
Day Off (Rest Day)

Alan Brown
Wednesday 27:
Warm Up
3’ Stretching
Perform slowly
Hamstring (down
movement)
3.Rumanian Dead
Lifts

5.A Step-Back
Lunges

Perform
Explosively
(focus and
landing)

Alan Brown
High Intensity Runs

Start 1 2 by 10 Reps of 150m HI Runs in
30 seconds by 50 m walk in 35
seconds.
Set 1: 10 HI Runs 10:50
Recovery: 4:00
Set 2: 10 HI Runs 10:50
Total Duration 25:40
Walk W 1000m
Jogging J ---
Backwards BW ---
Sideways SW ---
High Intensity 3000m
Sprints S ---
Total Distance 4000m

Alan Brown
Thursday 28:
Objective: Sprint Endurance
Warm Up

4 Sets of 50, 60, 70, 80 meters at 100%
Sprint Endurance
50m
Always from a dynamic start
2 by 50m
60m Rest 90 sec.
2 by 60m
Rest: 90 sec
70m 2 by 70m
Rest: 90 sec
2 by 80m
80m Rest: 90 sec.
Intensity 100%
minutes
Sprint S
Walk W
Explanation: place cones as shown in the diagram, always use a dynamic start, sprint all out 40m, walk back to the
start, repeat 50, 60, 70 m, rest for 3 to 5 minutes and repeat.

Alan Brown
Sprint Endurance Field Exercises Assistant Referees

2 to 4 Sets of 5 Reps of 30 meters at 100%
Sprint Endurance
SW J S SW Set 1: 5 repetitions 200m
20m 20m Rest: 3 minutes
Focus Focus Set 2: 5 repetitions 200m
Rest: 3 minutes
Rest: 3 minutes
Total Distance Sprints 800m
Focus Focus Walking W

Jogging J
Backwards BW
Sideways SW
High Intensity HI
Sprints S 8000m
Focus Focus Total Distance
SW SW
20m S J 20m
Explanation: Mark out field as shown in the diagram above.
Set 1: start from sideways and sprint 40m to the area of focus, turning sideways to make a decision, side steps if
needed to the goal line and return sidestepping 6 meters, jog slowly to returne to mildfield, rest for 60 seconds
between repetitions, complete 5 Reps, rest for 3 to 5 minutes and change from sides.
Set 2:…
Set 3:…
Set 4:…
Nota: You can include referees for team work.
Friday 29: MD -2

Alan Brown
Saturday 30: MD -1
Warm Up


Set 1 4 min 160m
Recovery 3 min
Set 3 4 min 160m
Recovery 3 min
Set 4 3 min 60m
Recovery 3 min
Set 5 3 min 60m
Sprinting S


Station 2 4 min 60m
Recovery 2min
Recovery 2 min
Station 4 4 min 60m
forward Walking W

Alan Brown
Warm up routines
5-7m
Warm Up Drills
• Walking Warm up
• Jogging Drill
• Dynamic Stretching
• Knee lifts
• Heel lifts
• Shoulder back & forwards
Jog
• Sideway running left and right
• Lambada
8-10m
• Backwards running
• Fast feet
• Acceleration (10m)
• Acceleration (20m) Warm up
• Acceleration (30m) Drill
• Change of direction AR (10 by 10 by 10 m)
• Change of direction Ref. (diagonal runs)
_____________________________________
Total duration 20’ 4th Ref. AR1 AR2
________________________________
Note: Heart rate should be high at the end of the warmup, close or same to what is prescribed in the main part of
the program or game.
Please note for strength more neuromuscular activation required for example do exercises with light weight or
elastic bands, mobilization, or foam roller exercises.
For speed body temperature should increase to optimal performance level, time for warmup would change
depending on your weather condition.

Alan Brown
Warm Up Drills
• Walking
• Jogging 8-10m
• Knee lifts
• Heel lifts
• Shoulder back & forwards Jog
• Lambada
Warm up Warm up
Drill Drill
• Fast feet
• Acceleration (20m) Ref. 1. Ref. 2.
• Acceleration (30m) Ref. 3. Ref. 4.
• Change of direction AR (10 by 10 by 10 m) Ref. 5. Ref. 6.
• Change of direction Ref. (diagonal runs) Ref. 7. Ref. 8.
_____________________________________
Total duration 20’
________________________________

Alan Brown
5-6 m
Warm Up Drills
• Walking
Warm
• Jogging
up
Drill
• Knee lifts Jog
• Heel lifts
• Sideway running left and right Warm 5-6 m
• Lambada up Drill
• Fast feet Jog
Warm
up Drill
• Change of direction Ref. (diagonal runs 5m) Jog
____________________________________________
Ref. Ref. 2
____________________________________________
1.

Alan Brown
Part 1 Part 2
Warm Up Drills
Jog Coordination
Drill Walk
• Walking
• Jogging
Warm
• Knee lifts
up Drill
• Heel lifts Jog
Jog
• Lambada
• Fast feet Jog Sprint
• Change of direction Ref. (diagonal runs 5m)
Warm Jog
____________________________________________ Jog
up Drill
Walk Coordination
Jog Drill
Ref.1 Ref. 2
1.
Note: Heart rate should be high at the end of the warmup, close or same to what is prescribed in the
main part of the program or game.
Please note for strength more neuromuscular activation required for example do exercises with light
weight or elastic bands, mobilization, or foam roller exercises.
For speed body temperature should increase to optimal performance level, time for warmup would
change depending on your weather condition.

Alan Brown
Activation Exercises for Speed, Sprints, Coordination and Agility

Mini Bands Exercises
5 exercises 2 to 4 sets 10 Reps or 20 to 30 seconds
Bridge can use a miniband

2 to 4 sets of 10 reps
Rest: 30 seconds
Bicycle
2 to 4 sets of 10 reps
Rest: 30 seconds
Clam Shell
2 to 4 sets of 10 reps by side
Rest: 30 seconds
Lateral Walk
2 to 4 sets of 5 steps by side
Rest: 30 seconds
Standing Abduction
2 to 4 sets of 10 reps by side
Rest: 30 seconds
Note: Exercises can be change, muscles groups should remain….

Alan Brown

Training Program Regional Management Referees and Assistant Referees April 2022

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Training Program Regional Management Referees and Assistant Referees April 2022

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GENERAL TRAINING PROGRAM REFEREES

OBJECTIVE: AEROBIC & ANAEROBIC FITNESS

About this program

Dear Referees and Fitness Coaches,

Total duration of this training cycle is 4 weeks.

Best Wishes and Quality Training

Your FIFA Fitness Instructors

Created By: Kelesha Antoine

MACROCYCLE APRIL 2022

Explanation Exercise: on a regular

Created By: Kelesha Antoine

5.Plank with 3.Kneeling

Moderate Intensity Aerobic Running

4 sets of 10 minutes Run

Created By: Kelesha Antoine

3 Sets of 10 Rep. By Side 3 Sets of 10 Rep.

3 Sets of 10 Rep. 5R/5L 3 Sets of 10 Rep.

Created By: Kelesha Antoine

High Intensity Runs

Created By: Kelesha Antoine

Sprint Endurance Referees

Created By: Kelesha Antoine

Sprint Endurance Assistant Referees

Created By: Kelesha Antoine

Explanation Exercise: on a regular field

Total duration +/- 14 min

RSA Assistant Referees

Created By: Kelesha Antoine

Do these exercises if no appointments is schedule for Sunday…

High Intensity Runs

Created By: Kelesha Antoine

Moderate Intensity Aerobic Running

2 to 4 sets of 8 minutes Run

Created By: Kelesha Antoine

Tuesday 12: MD+2

3 Sets of 5 Rep. X 30lb 3 Sets of 5 Rep. By 40lb

3.Rumanian Dead Perform 4.Power Cleans Perform

3 Sets of 5 Rep. X 20lb 3 Sets of 5 Rep. X 20lb

3 Sets of 5 Rep. X 20lb 3 Sets of 5 Rep. X 40lb

Created By: Kelesha Antoine

High Intensity Runs

Created By: Kelesha Antoine

Sprint Endurance Referees

Created By: Kelesha Antoine

Sprint Endurance Field Exercises Assistant Referees

Focus Focus Walking W

Explanation: Mark out field as shown in the diagram above.

Nota: You can include referees for team work.

Created By: Kelesha Antoine

Speed & Change of direction Session Referees

Explanation Exercise: on a regular

Sprints Session Assistant Referees

Explanation Exercise: Acceleration,

Created By: Kelesha Antoine

4 sets of 10 minutes Run

Tuesday 19: MD+2

Created By: Kelesha Antoine

3 Sets of 10 Rep. By Side 3 Sets of 10 Rep.

3 Sets of 10 Rep. 5R/5L 3 Sets of 10 Rep.

Created By: Kelesha Antoine

High Intensity Runs

Created By: Kelesha Antoine

Repeated Sprints Ability (RSA)

Repeated Sprints Ability