How To Prepare and Pass the FIFA Fitness Test

November 11, 2024 Adam Berry - The Gym Starter

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:

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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.

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But now there seems to be a move from Governing Bodies to replicating the same fitness tests that FIFA require for their competitions.

The new test is split into two sections which are to be completed one after the other.

Section One: Repeated Sprint Ability (RSA)

Section Two: Interval Test

Men and Women have different parameters to pass each test.

I don’t know many referees who enjoy having to pass a fitness test - I certainly don’t. I get very anxious about them, I always fear failure and the realisation that my whole season is coming down to one test of my fitness is a little terrifying. I am a fit man - but in referee terms, it is something that has always been one of my weaker attributes. My record to date on a fitness test is in the 10 years I have been required to do one, I have only failed one - that was last season.

The irony was, that all my fears about failing one never came true. I wasn’t faced with a wall of judgement from my peers, I wasn’t an outcast to the system, and I wasn’t actually a failure. I just couldn’t get fit that year. And to be honest, I enjoyed the rest, I enjoyed doing more community football, and when I did get opportunities to see players I was in charge of last season, they all wished me well, said they missed me, and hoped I would be back again soon.

It was eye-opening.

Part of the reason I am writing this is because here in QLD, they are changing the fitness test from the Dynamic Yo-Yo to the RSA and Interval Test. A test that I think will suit my fitness a lot more - I am quite a good sprinter, and I am a better interval runner than a dynamic runner. But also I am getting ready to try and give it one more shot for next season. I have spent the last three months in the gym getting stronger, and now I am spending the next three getting my cardio to the point I need it to pass.

This is a journey for me, from failure to, well, who knows what will happen? My injury isn’t quite as bad as it used to be, although after running a 24min 5km for the first time in a long time, I am in pain writing this article, but I am confident I can manage it.

This brings me to my wider point: The importance of a Fitness Test.

As referees, we get tested every match. We don’t know what we will face over the next 90 minutes of our lives and it is vitally important that we have the physical fitness to allow our cognitive function to be at its best throughout the game.

Fitness Tests are a way of recreating pressure. A way of holding referees accountable for their discipline and integrity and for making sure that you are protected. It takes away criticism, it takes away doubt and it fills the players with confidence in your ability - and anything that can do that is a very important tool for you. Moreover, it helps create respect - and one of the most important things referees need to remember is that respect is earned, not given - and the fitness test is a great way of earning it.

I know the fitness tests I have feared the most are the ones I haven't trained for. The ones where my integrity isn’t where it should be - and I am hoping on a whim and a prayer that I will be ok. If you feel nervous, anxious or fearful about a fitness test, then make sure you do the work to pass it - if you put your all in, you will get your all out - I promise.

Take it from someone who has had to work very hard on this side of his game - preparation is the key.

FIFA Fitness Test: Repeated Sprint Ability

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FIFA do not expect you to be able to outrun a Lamborghini.

But by the end of the 6th sprint in this test, you might feel like you have.

Repeated Sprint Ability (RSA) is a very simple concept; cover 40m in the fastest time possible.

I really like this set-up, because it allows you to build speed before you start getting timed. That 1.5m lead in, should not be wasted, use all of its space to build up as much speed as possible.

Passing The Repeat Sprint Ability Test

There are four categories of fitness to pass, each with varying time allowances over the same 40-meter distance.

These are as follows:

MEN

International & Category 1: 6:00 seconds

Category 2: 6:10 seconds

Lower Category: 6:20 seconds

WOMEN

International & Category 1: 6:40 seconds

Category 2: 6:50 seconds

Lower Category: 6:60 seconds

You must complete 6 consecutive sprints within the allotted time. If you fail one of the sprints, you’re allowed a seventh attempt. But you only get one extra attempt over the whole test.

How to Prepare: Repeated Sprint Ability Test

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I remember when I first set up a 40m distance to practice these sprints, it is a bigger distance than you think.

To pass at the International Level, you have to run at a pace of 24km/h.

A quick glance at my Garmin App - taking a sample of my data my top speed ranges anywhere from 23km/h to around 28km/h. When I tried these sprints last week, I was on grass and wearing trainers, whereas the test will be on a running track, which will give you more purchase and therefore more speed.

Essentially to pass, you need to improve your sprint ability.

This comes down to a combination of muscular development and technique development.

Muscular Development:

Essentially you need a very strong body - not just strong legs.

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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….

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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

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This is the part of the fitness test that I always find challenging. The stamina and speed.

When we had to 2.6km in 12 minutes, that was simple. You could train for it on a treadmill, set your pace and practice until the cows come home to make sure you had it.

Then when I moved and the test became a Dynamic Yo-Yo it was a lot harder to practice for.

An interval test is a hybrid of the two. You can’t solely train for it in the Gym. But you can train for it in terms of speed, distance and time.

On the track it looks like this:

For each 75m run, you will need to run at a pace of 18km/h.

For each 25m walk, you will need a pace of 5km/h.

To complete the whole test for the top level you will have to do 4000km in 22 minutes.

Passing the Interval Test

Similar to the RSA there are different categories for a pass mark, and Men have to do it slightly quicker than Women.

MEN

International & Category 1: 15 seconds/75m run, 18 seconds/25m walk

Category 2: 15 seconds/75m run, 20 seconds/25m walk

Lower Category: 15 seconds/75m run, 22 seconds/25m walk

WOMEN

International & Category 1: 17 seconds/75m run, 20 seconds/25m walk

Category 2: 17 seconds/75m run, 22 seconds/25m walk

Lower Category: 17 seconds/75m run, 24 seconds/25m walk

At the end of each run, before the whistle, every referee must have one foot inside the walking area, which is 1.5m in front of each walking area. If you fail to achieve this once, you are giving a warning, if you fail a second time you have failed the test.

How To Prepare: Interval Test

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I’m going to level with you. We all feel like Andy when faced with the prospect of having to pass a Fitness Test. But that’s because, as I have already alluded to, they are daunting, scary and an overwhelming prospect.

For many referees, the Interval Test is the most daunting part of it. I know I can nail 4km in 20ish minutes— but I don’t know if I will do it on the day.

And that is why training is so important. When running in this manner you don’t just train your body but you also train your mind. When I ran the London Marathon back in 2018, I remember being told “your legs are stronger than your mind” - and I guarantee that got me through some very dark moments running around Canary Wharf.

To pass this test, you need to run an average of 13km/h over 4km or run at a pace of 4.6-minute kilometres.

Which is relatively feasible.

The challenge of the Interval Test is two-fold: Heart Rate Recovery and Elevated Pace.

I am structuring my training thus with about three months to prepare:

Weeks 1-4:

Just focus on my 4km pace. Get used to running 4km in 22 minutes and practice this twice a week to build my baseline. You can either do this outside or on a treadmill.

Weeks 5-8:

Interval Pacing on a 5km on a treadmill. Now that you have the mental strength to run the 4km at a pace that is working, we want to work on elevated speed and heart rate recovery. This is a trick I used to use to bring down my 10km time. I would set my pace at 10.5km/h and for 200m each kilometre I would run at an elevated pace of whatever I felt best at. Sometimes I would whack the treadmill up to 15km/h, sometimes it would be 13km/h - but it would always be above the baseline pace.

Because the speed you will need for the 75m run is 18km/h I would likely do the following:

Step 1: Baseline Pace: 10-12km/h

Step 2: Elevated Pace for 100m: 18km/h

Step 3: Secondary Elevated Pace for 100m: 14km/h

I would cycle through that until I had completed a 5km.

Repeat this at least twice a week.

Weeks 9-12:

You should be feeling pretty fast now, and quite comfortable at these speeds and distances required. I would now practice the test out on the street, not on the treadmill. Lay out the markers at the intervals required, and get used to listening to the beeps and the pace you will need to run. One thing we all do is set off too quickly too soon when faced with a test like this. So by drilling the practice with the audio in your ears you will get used to what will be required on test day.