How To Prepare and Pass the FIFA Fitness Test
As a Referee, there is one thing I dislike above all other things: The Fitness Test.
The purpose of the fitness test is not in doubt or in question, they are a necessity and it is very important that referees are held to a standard the same as players in this regard.
But as the “Referee Personal Trainer” I have always worried about the judgement of others, the fear of failure and the well, the down right imposter syndrome that seems to come along with me every time I step onto a Fitness Test field.
Put me in a game - I feel bullet proof.
Put me in a test - I feel very weak and vulnerable.
And with age, I’m now 37, I am aware that my genetics for fitness at the higher end of refereeing are clinging on by a very thin thread.
Fitness tests are hard, brutal, bruising and scary affairs. Your whole season can be made or broken with one 25minute run. But with so much on the line on that particular day, I figure its important you learn everything you can about the Fitness Test, about how to pass it, and about how to prepare for it.
This also comes up a fair amount on my podcast all about refereeing: Red or Yellow.
Red or Yellow is the number one Referee Podcast on the Internet, and you can listen to it right here:
TABLE OF CONTENTS FOR FITNESS TEST TRAINING FOR REFEREES
The Importance of a Fitness Test
FIFA Fitness Test: Repeated Sprint Ability
How to Prepare: Repeated Sprint Ability Test
FIFA Fitness Test: Interval Test
How to Prepare: Interval Test
FIFA Fitness Test: Interval Test Audio Files
The Importance of a Fitness Test
Fitness tests have changed somewhat throughout the refereeing community. When I was in England Refereeing, to be a Level 4 referee you used to have to do 3600m in 12 minutes flat followed by two 40m sprints in 7.5 seconds.
That was brutal enough.
Then I got to Australia and was introduced to a Dynamic Yo-Yo. Which is a 40m sprint at increasing speeds and changing directions. I think in total you cover 40 sprints and finish at 18.5km/h.
That was also very brutal.
Back Muscles:
You need a strong back to help stabilise the torso so that all power generated from the legs can be balanced for maximum propulsion. Pay particular attention to your Latissimus Dorsi, Rhomboids, Trapezius and Erector Spinae.
Exercises: Lateral Pulldown, Seated Row, Single Arm Dumbbell Row, Chin Up, Pull Up, Shoulder Press, Barbell Back Row, Deadlifts, Yates Row, Cable Rows, and Inverted Rows
Shoulder Muscles:
When sprinting you want to pump your arms as much as possible to help generate forward motion. The stronger your shoulders, the more speed you can pump with and the less fatiguing you will find it. Pay partiattention
Exercises: Military Press, Rear Delt Cable cross-over, Arnold Press, Seated Dumbell Shoulder Press, Lateral Raise, Front Raise, Shoulder Arcs.
Abdominal Muscles:
When you sprint you will be raising your legs multiple times over a certain distance. To help trigger that movement in an efficient way, developed abdominals will really help. Sprinting is essentially a rapid repetition of a single leg jump, and to achieve that a stronger core will help all aspects of your sprint. Pay attention to Rectus Abdominus and Obliques.
Exercises: Leg Raises, Air bicycles, Russian Twists, Captain Chairs Crunches, Hanging Leg Raises
Leg Muscles:
Your legs are made up of many different muscles: Calves, Quadriceps, Hamstrings and Gluteals. As we you will be training for speed, I think it is best in this section to suggest focussing on compound muscle movements, as opposed to focussing on just one section. As I said above you are basically jumping on one leg multiple times from the Hip. This is where the Glutes and Hamstrings do most of the work, and then to propel you forward, your Quadriceps come into their own along with the sales, due to the extension and flexion of the toes. The best lower leg exercises will be power training exercises.
Exercises: Squat Jumps, Broad Jumps, Split Jumps, Lateral Heidon, Reverse Lunge with Knee Hop, Tuck Jump, Runners Skip, Barbell Squats, Heel Elevated Squats, Leg Extension, Hip Thrust, Glute Bridges
Running Technique
This is a critical component of your ability to run with speed, and efficiency. I still remember the day when I learnt to run with much greater technique, and this changed my game immensely. The image I was given was the following:
“Imagine your legs are wheels, and the center of the wheel is your hip joint”
When you can visualize and implement this, you will ensure that you are engaging the correct leg leg muscles in the correct way. It is really important that you learn to utilise the ability of the Glutes, the Hamstrings, the Quadriceps and the Calves correctly for maximum speed.
Before you know it, you will look like Roadrunner….
Repetition is the Mother Of Skill
It is also important to note that one of the best things to help with your sprinting ability is to practice. After all, “Practice makes progress”. So head out to your local park, grab some cones, and put them 40m apart and practice sprinting. You may not be able to accurately time the sprints, due to the nature of not having timing gates, but it will give you a really good guide to seeing how your times are changing over time and just getting used to doing the load required.
FIFA Fitness Test: Interval Test
Thank You So Much
Thank you so much for reading my Blog Post on the FIFA Fitness Test. I really wish you luck if you face one soon and can’t wait to hear your stories from the tests in the future.
If you are interested in other Referee Content I have published on my site then please check out the articles below:
The Best Pre-Match Warm Up for Football and Soccer Referees
A Practical Fitness Plan for Football and Soccer Referees
Please don’t forget to listen to Red or Yellow as well. Please send in your questions by joining our WhatsApp Community - we can’t wait to hear from more #loyallisteners!