New fitness test

[ctreferee]

I am hearing all this talk of a new fitness test but i am not exactly sure what i really going on. What can I now expect to do for:

1) The Pro Clinic

2) regular upgrade/recert

[chrisrun]

This is the information we got about the Florida Pro Clinic:

Any referees who plan on working in the professional league must attend this seminar and will be required to pass a physical fitness test both male and female U.S. Soccer officials must meet the same fitness standards. To be selected for officiating at the Professional level of soccer in the U.S. , officials must run 2,600 meters (about 1-3/4 miles) or more in 12 minutes. After the 12-minute run, officials must complete a 50-meter sprint, followed by a 200-meter sprint, another 50-meter sprint and another 200-meter sprint. Both 200-meter dashes must be completed in 35 seconds or less, and the 50-meter sprints must be run in 8.5 seconds or less, respectively.

[Wreave]

That sounds like the same old test.

[oldmanreferee]

To: Chair, State Referee Committee
State Referee Administrators/State Youth Referee Administrators
State Directors of Instruction
State Directors of Assessment
National Instructors
National Referees
National Assessors
From: Alfred Kleinaitis
Manager of Referee Development and Education
Re: 2008 Regional/Professional League Seminars
Date: January 10, 2008


Referees participating will be responsible for their own transportation to and from the clinic.
The National Referee Physical Fitness Test will be administered at these clinics.
Physical Fitness Test Test #1 12 Minute Run
Minimum distance required:
(Walking not permitted) 2600 Meters
Test #2 50 Meter Sprint
Maximum time allowed: 8.5 seconds
Test #3 200 Meter Sprint
Maximum time allowed: 35.00 seconds
Test #4 50 Meter Sprint
Maximum time allowed: 8.50 seconds
Test #5 200 Meter Sprint
Maximum time allowed: 35.00 seconds

[whistleblowerusa]

Didn't really copy and paste very well but this is what we are running and must pass. Formating is off but still readable.
2008
NATIONAL CERTIFICATION/
REFEREE CERTIFICATION



CERTIFICATION STANDARDS


Referee Class Interval Testing
Time to Run 150 m.
10-14 Laps Interval Testing
Time to Walk 50 m.
10 -14 Laps
Sprint Testing
40 m. (6 times)

FIFA Referee
30 sec.
35 sec.
6.2 sec.

FIFA AR
30 sec.
40 sec.
6.0 sec.

National Referee
30 sec.
40 sec.
6.4 sec.
FIFA Women Referee
35 sec.
40 sec.
6.6 sec.

FIFA Women AR
35 sec.
45 sec.
6.4 sec.
National Referee – Women
35 sec.
45 sec.
6.8 sec.

MINIMUM FITNESS STANDARDS FOR ASSIGNMENT
EFFECTIVE 2008 CAMP
LEAGUE APPLIES TO FIFA FITNESS TEST STANDARDS
MLS/FIFA MALE REFEREE 30sec – 35 recovery and 6.2
MLS/FIFA MALE ASSISTANT REFEREE 30sec – 40 recovery and 6.0
MLS FEMALE REFEREE and AR Same as male standard above
WOMAN FIFA REFEREE 35sec – 40 recovery and 6.6
WOMAN FIFA ASSISTANT REF 35sec – 45 recovery and 6.4
NATIONAL REFEREE 35sec – 40 recovery and 6.8
USL Div 1 Male/Female National Referee 30sec – 40 recovery and 6.4
USL Div 1 Male/Female Assistant Referee 30sec – 45 recovery and 6.2
W LEAGUE M/F REFEREE OR AR PASS/FAIL

Adopted by the NRC 04/12/2007

[bluedevils]

To clarify, the 'new' fitness test applies in the U.S. only to FIFA Referees and ARs and National Referees. Anybody attending a regional pro clinic should be taking the Cooper test which has been around for a few years or more.

If you are interested in hearing more about the FIFA fitness test, there's some recent discussion about it in this topic here: http://www.bigsoccer.com/forum/showthread.php?t=641577

That was a topic about the 2008 FIFA Refs/ARs from U.S but some off-topic discussion of the fitness test crept in there.

[andymoss]

Does everyone here run the full 12 mins? I've heard of some instructors/testers just requiring the minimum distance and then stop?

[Wreave]

The test is *supposed* to be the full 12 minutes, no walking. Anyone who administers the test to run the minimum distance, then stop, is not administering the test properly.

I've never heard of it done this way, but it doesn't surprise me.

[KidRef]

Does everyone here run the full 12 mins? I've heard of some instructors/testers just requiring the minimum distance and then stop?

Maybe some instructors do this at local events but I can assure you at the pro clinics that this will not be the case. You will have to run the full 12 minutes, and while the minimum for assignment is 2600, unless you can run 3000m or are in a state with few high level refs and many pro teams, don't expect any assignments.

[andymoss]

Maybe some instructors do this at local events but I can assure you at the pro clinics that this will not be the case. You will have to run the full 12 minutes, and while the minimum for assignment is 2600, unless you can run 3000m or are in a state with few high level refs and many pro teams, don't expect any assignments.

3000m @ ETown camp and 3400m at USSF test. Last year, obv.

[Ref Flunkie]

Any recommendations on how to train for these times? I'll be happy if I can hit the 2600 during the test.

[andymoss]

Any recommendations on how to train for these times? I'll be happy if I can hit the 2600 during the test.

Quite simply, run.

Using a structured training program obviously.

Assuming you're doing something now, or are reasonable fit to start with, I'd recommend starting with:

Sunday - long, slow - 6 miles. Walk some if you have to. Run a mile, walk a minute.
Monday - off
Tuesday - slow - 3 miles
Wednesday - slow - 3 miles
Thursday - medium - 2 x 2 miles. Morning and night. If you can. If not, 3 miles medium.
Friday - medium 3 miles.
Saturday - medium/fast 2 miles.

Weekly total - 18/19 miles.

Increase by 10% a week. NO MORE.

After four weeks, Thursday becomes interval. Variance in pace. Main bulk slow/medium adding in 70% efforts for 70-80yds or so.

If you can find a 5K race on Saturday, substitute this for the normal run.

For match fitness, get to field and imagine in your head a 20 minute match and keep up with play as it were.

Good luck.

[Tarheel Ref]

Any recommendations on how to train for these times? I'll be happy if I can hit the 2600 during the test.

I recently worked a tournament with a National ref from Long Island and asked him this specific question, explaining that I was surprised at how poorly I did in the 12 minute run for NISOA. "Match shape" and "test shape" are two VERY different standards. He told me that they train by running each segment in the time needed to meet the necessary standard:

3000 meters / 720 seconds = 30 100m segments each run in no more than 24 seconds.

2600 meters / 720 seconds = 26 100m segments each run in no more than 27.69 seconds.

His group runs 1 segment, then 2, then 3 etc. each hitting the target time and building up to running the full 12 minutes (720 seconds) still meeting the target time for each segment. He also said that they train for a month or more (usually more) before attempting it for a recorded time.

Very logical yet something I probably couldn't have come up with on my own. I'll be putting this theory to the "test" myself as soon as I get a physical with an EKG telling me (and my very concerned Mom) that my heart is OK to take on this kind of challenge.

Also...anybody is welcome to correct any math mistakes I might have made!

[thearbiter]

Those of you training for the Cooper/12-minute test want to make sure to mix up your training. Mix in easy days with hard days and low-intensity days with high-intensity days. Listen to your body. The training above is certainly a good program. Here are some different programs you can vary your training with:

EASY RUNS

Top coaches and exercise physiologists believe that most runners should do 80 to 90 percent of their weekly training at the easy run pace (this includes your long runs, done at approximately the same pace). Easy runs build your aerobic fitness, and your muscular and skeletal strength. They also help you burn more calories and recover for harder workouts.

TEMPO RUNS

Tempo runs help you improve your running economy and your running form. They are often described as "hard but controlled" runs, and they will help you prepare for races of 10,000 meters to the marathon. Tempo workouts generally fall into one of two categories: steady runs of 2 to 6 miles; or long intervals with short recoveries. Here's an example of the latter: 4 x 1 mile at tempo run pace with 2 minutes of recovery jogging between repeats. You should do tempo runs no more than once a week, and they should make up no more than 10 to 15 percent of your total training.

MAXIMUM-OXYGEN RUNS

Maximum-oxygen workouts help you improve your running economy and your racing sharpness. These workouts are often called "interval workouts," and are most useful when you are preparing for a race of 5000 meters to half-marathon. Here's an example of a good maximum-oxygen workout: 6 x 800 meters at maximum-oxygen pace with 4 to 6 minutes of recovery jogging between repeats. You should do maximum-oxygen workouts no more than once a week, and they should make up no more than 6 to 10 percent of your total training. (When you run these workouts, you are running at or near 100 percent of your maximum oxygen capacity, which scientists call max VO2; hence the name for these runs.)

SPEED-FORM RUNS

Speed-form workouts help you improve your running economy, form and leg speed. These are also interval workouts tailored to help you prepare for races of 800 meters to 5000 meters. Here's an example of a good speed-form workout: 8 x 400 meters at speed-form pace with 3 to 4 minutes of recovery jogging between repeats. You should do speed-form workouts no more than once a week, and they should make up no more than 4 to 8 percent of your total training.

PUTTING IT ALL TOGETHER

Just because there are lots of different workouts doesn't mean that you should do them all every week. Just the opposite in fact. Please consider the following.

HARD DAYS

We recommend that most beginning and intermediate runners do just two hard days a week. More advanced runners can do three hard days if they're very careful. Each of the following is a hard day workout: tempo runs, maximum-oxygen runs, speed-form workouts, Yasso 800s, long runs.

HARD DAYS / EASY DAYS

A hard day workout should usually be followed by one or (even better) two easy day workouts. easy days can of course include rest days and cross-training days.

REST DAYS

Most beginning and intermediate runners should run 4 to 6 days a week. We recommend one or two rest days, when you do no training at all (or just take a relaxed 30-minute walk) and one or two cross-training days.

CROSS-TRAINING DAYS

With the boom in triathlons and exotic fitness equipment, the world of cross-training has expanded dramatically in recent years. While research indicates that cross-training probably won't make you a faster runner, we believe it can make you a stronger and healthier and less injury-prone runner. We believe that runners do best with cross-training exercises that are non-weight-bearing. This includes swimming and aqua-running, strength-training, bicycling and rowing. We also like non-impact exercises, which include nordic skiing, elliptical training and step climbing.

The 3K paces are for those with a goal of 3K; 3.2K paces for those with a goal of 3.2K. As with any program, start slow and build up and it's never a bad idea top get checked out by your MD before starting.

EASY RUN TRAINING PACE
8:31(3K); 8:00 (3.2K)
*80-90% of training

TEMPO RUN TRAINING PACE
7:05 (3K); 6:39 (3.2K)
*Once per week
*10-15% of training
4 x 1 Mile / 2:00 recovery

MAXIMUM OXYGEN RUN TRAINING PACE
6:23 (3K) ; 5:59 (3.2K)
*Once per week
*6-10% of training
6 x 800 Meters / 4:00-6:00 recovery

SPEED FORM TRAINING PACE
5:55 (3K); 5:32 (3.2K)
*Once per week
*4-8% of training
8 x 400 Meters / 3:00-4:00 recovery

**From Runner's World.

[andymoss]

I recently worked a tournament with a National ref from Long Island and asked him this specific question, explaining that I was surprised at how poorly I did in the 12 minute run for NISOA. "Match shape" and "test shape" are two VERY different standards. He told me that they train by running each segment in the time needed to meet the necessary standard:

3000 meters / 720 seconds = 30 100m segments each run in no more than 24 seconds.

2600 meters / 720 seconds = 26 100m segments each run in no more than 27.69 seconds.

His group runs 1 segment, then 2, then 3 etc. each hitting the target time and building up to running the full 12 minutes (720 seconds) still meeting the target time for each segment. He also said that they train for a month or more (usually more) before attempting it for a recorded time.

Very logical yet something I probably couldn't have come up with on my own. I'll be putting this theory to the "test" myself as soon as I get a physical with an EKG telling me (and my very concerned Mom) that my heart is OK to take on this kind of challenge.

Also...anybody is welcome to correct any math mistakes I might have made!

Each 100m leg in 24 seconds is exactly what I did at camp. Set my repeat timer for 24s and it kept me right on pace.

[Tarheel Ref]

Each 100m leg in 24 seconds is exactly what I did at camp. Set my repeat time for 24s and it kept me right on pace.

Great work...and a goal I need to meet myself.

Also...thanks for verifying my math!!!:D

[Ref Flunkie]

EASY RUN TRAINING PACE
8:31(3K); 8:00 (3.2K)
*80-90% of training

TEMPO RUN TRAINING PACE
7:05 (3K); 6:39 (3.2K)
*Once per week
*10-15% of training
4 x 1 Mile / 2:00 recovery

MAXIMUM OXYGEN RUN TRAINING PACE
6:23 (3K) ; 5:59 (3.2K)
*Once per week
*6-10% of training
6 x 800 Meters / 4:00-6:00 recovery

SPEED FORM TRAINING PACE
5:55 (3K); 5:32 (3.2K)
*Once per week
*4-8% of training
8 x 400 Meters / 3:00-4:00 recovery

**From Runner's World.

Is the pace the mile time? For example, the 8:31(3K); 8:00 (3.2K) is a mile in 8:31 (hardly something I would call easy pace!). Plus I hate running, so I guess I'll have to make up a regiment that I enjoy.

[andymoss]

Good stuff Arbiter.

For those just starting, or coming back, I'd recommend getting a good base before starting anything outside of just basic one-foot-in-front-of-the-other. No hills, fartlek, tempo runs, etc. Just enjoy the scenery and the day. The pain of the other stuff can wait and if you push too much too soon, injury can likely follow.

[Doug the Ref]

TarHeel and Arbiter,

Good info. I hate to run and have to really push myself to do so. Last year was the first that I really did "track training" as I was getting ready for the Proclinic in Chicago. Mostly running alone, and I didn't have much direction, other than the time target of the test. I made it, but like the outline provided. I hope to use some of this this spring.

[Tarheel Ref]

Is the pace the mile time? For example, the 8:31(3K); 8:00 (3.2K) is a mile in 8:31 (hardly something I would call easy pace!). Plus I hate running, so I guess I'll have to make up a regiment that I enjoy.

My first reaction: "That's funny...a referee that hates running!" Then I remembered that I hate running, too!!!:rolleyes: That, I strongly believe, comes from years of football practice and weight training where I had a (American gridiron) football coach yelling in my ear that if I didn't do whatever (RUN!!! LIFT!!!) that I was a worthless little girly man! Now I have to find a way to motivate myself: Grade 06 and NISOA is where my self-motivational goals begin!

Good stuff Arbiter.

For those just starting, or coming back, I'd recommend getting a good base before starting anything outside of just basic one-foot-in-front-of-the-other. No hills, fartlek, tempo runs, etc. Just enjoy the scenery and the day. The pain of the other stuff can wait and if you push too much too soon, injury can likely follow.

I too want to thank arbiter for that training regimen and guide...very good stuff! And also very important for everybody to make sure to consult a doctor before starting or dramatically increasing their training regimen...Hank Gathers (NCAA basketball player at LMU in Los Angeles) is just one of many who had unknown or undiagnosed heart conditions that proved fatal. Let's ALL try to prevent that from happening to any more athletes if at all possible (an ounce of prevention...).

Couple of questions, though: fartlek??? Yasso800s???