T Nation

Strength Training for a Soccer Referee


#1

Strength training for soccer referees is something I can find a lot of info on. I think strength work would help reduce the risk of injury and and help improve fitness on the field. Would squat variations deadlift variations carries an upper body push and pull be adequate


#2

I would think following a similar strength and conditioning program just like a soccer athlete would do, could serve you well.


#3

Well there's different programs for different positions but most emphasis quads but I thought the posterior chain be more important?


#4

Of course you must give more work to the posterior chain. The big emphasis on the quad is kind of epidemic; no wonder the high rate of hamstrings injuries (1st cause on injury in UEFA)!

If you are after a great pre-season strength training program, you could do this one. It is brutal, but if you rest and eat well you will be greatly surprised at the end

https://www.T-Nation.com/training/skinny-legs-cure

Do not forget to do the FIFA 11+ Its disdained , but it really helps with reducing risk injuries http://www.f-marc.com/downloads/workbook/11plus_workbook_e.pdf


#5

For some reason this answer of mine appear as been given by acet770, guees that it was a server thing.

Anyway, hope it can help you to achieve what you are looking for


#6

Sure looks like alot of fun


#7

Certainly, you still have to add the running and drills workouts. Here is a running training program you could do:
Workouts For Soccer Referees

Speed workouts: (HRM = Heart Rates per Minute)

Workout#1

Accelerations: 4 x 50m accelerations building up to 90% of sprint max (rolling start)
Workout: Sprinting @ 90% of sprint max (A little less than all out sprinting)

30m sprint + walk back recovery X3
40m sprint + walk back recovery X3
50m sprint + walk back recovery X3
40m sprint + walk back recovery X3
30m sprint + walk back recovery X3
Static start position, focus on the making the first few steps powerful
Recovery: 1min between each sets
Your heart rate should return to 70% of HRM before the start of each rep.

Workout #2

Accelerations: 4 x 50m accelerations building up to 90% of sprint max (rolling start)
Workout: Sprinting @ 90% of sprint max (A little less than all out sprinting)

4 sets of 3 reps 50meter
Static start position, focus on the making the first few steps powerful
Recovery: 30sec between reps and 2min between sets
Your heart rate should return to 65% of HRM before the start of each rep.

Workout #3

Accelerations: 4 x 50m accelerations building up to 90% of sprint max (rolling start)
Workout: @ 90% of sprint max (A little less than all out sprinting)

3 Sets of 4 Reps 70meters
From static start position, focus on the making the first few steps powerful
Recovery: 30sec between reps and 2min between sets
Your heart rate should return to 65% of HRM before the start of each rep.

Workout #4

Accelerations: 4 set of 50m accelerations building up to 90% of sprint max (rolling start)
Workout: 3 sets of 4 reps 80meter @ 85-90 %
Recovery: 45 sec between reps and 2min between sets

Workout #5

Accelerations: 4 x 50m accelerations building up to 90% of sprint max (rolling start)
Workout: 8 X 100m @ 75 % of max sprint speed, 1min recovery between reps.
Recovery: 60 sec between reps

Workout #6

Workout: 3 sets of 3 reps X 100m

Perform each sprint at 75% of max sprint speed
Take an easy start and perform this exercise at a comfortable pace
Recovery: 45 sec between reps and 2min between sets

Workout #7

Sprint Mobility Workout:
All sprints will be performed at a moderate pace, roughly 85% of max sprint speed.
Individuals should perform a slow walk back recovery between each sprint.

10 m walk + 30 m sprint X 3 reps
10 m side shuffle right + 30m sprint X 3
10 m jogging + 50m sprint X3
10 m side shuffle left + 30m sprint X3
10 m backward jogging + 30m sprint X 3
1 lap easy recovery jog
10 m walk + 30 m sprint X 3 reps
10 m side shuffle right + 30m sprint X 3
10 m jogging + 50m sprint X3
10 m side shuffle left + 30m sprint X3
10 m backward jogging + 30m sprint X 3
Workout #8

Perform each sprint at 90% of max sprint speed, from a two point static starting position. Backward jogging and side shuffles should be performed at low intensity to allow for recovery.

(20m sprint + 10m deceleration + 30m backward jogging) X 2
(40m sprint + 10m deceleration + 50m backward jogging) X 2
(60m sprint + 10m deceleration + 70m backward jogging) X 2
200m easy jogging
(20m sprint + 10m deceleration + 30m side shuffle right) X 2
(40m sprint + 10m deceleration + 50m side shuffle right) X 2
(60m sprint + 10m deceleration + 70m side shuffle right) X 2
200m easy jogging
(20m sprint + 10m deceleration + 30m side shuffle left) X 2
(40m sprint + 10m deceleration + 50m side shuffle left) X 2
(60m sprint + 10m deceleration + 70m side shuffle left) X 2
Endurance Workouts:

Workout #1

Workout: 15-20 min aerobic endurance running at 70 to 85% of HRM

Workout #2

Workout: 30 min aerobic endurance running at 65 to 85% of HRM
Workout: 4 X 50m easy stride outs 60-70% of sprint speed

Workout #3

Workout: 20 to 40 min of continuous activity your choice
Game play, biking, swimming, bleachers, etc

Workout #4

Workout: 20 min aerobic endurance running at 70 to 85% of HRM + at the end
of every 5 min period of time perform a 1min up tempo run at 85 to 90% HRM

Workout #5

Workout: 30 min moderate intensity running @ 80% of max heart rate +
Perform 1 min of high intensity running every fifth minute
(Only 20 min for individuals officiating weekend matches

Workout #6

Workout: 30 -40 min aerobic endurance running at 70 to 85% of HRM + At the end of every
5 min period of time perform a 1min up tempo run at 85 to 90% HRM

Workout #7

Aerobic Intervals - 3 times 10min up tempo running @80-85% HRM
Rest 2-3 min easy recovery jogging after each repetition

Workout #8

Aerobic Intervals

3min tempo running @80-85% HRM + 1min easy recovery jogging
6min tempo running @80-85% HRM + 1min easy recovery jogging
9min tempo running @80-85% HRM + 1min easy recovery jogging
3min tempo running @80-85% HRM + 1min easy recovery jogging
6min tempo running @80-85% HRM + 1min easy recovery jogging
9min tempo running @80-85% HRM + 1min easy recovery jogging
Workout #9

Aerobic Intervals

2min tempo running @80-85% HRM +30sec easy recovery jogging
4min tempo running @80-85% HRM +30sec easy recovery jogging
5min tempo running @80-85% HRM +1min easy recovery jogging
6min tempo running @80-85% HRM +1min easy recovery jogging
5min tempo running @80-85% HRM +1min easy recovery jogging
4min tempo running @80-85% HRM +30sec easy recovery jogging
2min tempo running @80-85% HRM +30sec easy recovery jogging


#8

With CT´s skinny legs cure you will be training aerobic endurance, and with the running program you will work anaerobic endurance

But you would still need to train anaerobic Power either with weights or plyometrics

It would be great if CT could give you his opinion about how to set the whole program.

By the way, I took the running programm from the AYSO webpage. It is what they reccomend for the referees

Have a nice day


#9

I forgot to post this link. I guess that you woul like it. It is a video about the UEFAs referees testing

http://www.uefa.com/trainingground/referees/video/videoid=739017.html


#10

Yea the running is definitely important. Here in Australia talking about gym work for injury prevention and performance is never talked about which is a shame.


#11

Well the first official training session of the season is next week. Hopefully they'll advise at least something


#12

Thought id provide a bit of an update any. Its been almost three months now since I've been doing thine fitness side seriously and have found that all the extra running is actually hampering my performance on the field. I'm not lasting the full distance of the games. So its back to some very light sprint work and more weights