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Workouts for Soccer Referees

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
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