In expanding upon a couple of recent articles regarding soccer referee fitness tests, I wanted to introduce a hypothetical scenario where I will show how a referee can improve his fitness which will ultimately allow him to successfully take and pass the FIFA referee fitness test.

The first two dark rows above are the standards for Category 1. The lighter middle rows represent the standards for Category 2, while the bottom two rows represents the standards needed for lower level games.

Using the top two dark rows as an example:

- 9.9 is the speed in MPH that a referee is required to run at to meet the requirement of the run portion of the interval test for category 1 referees
- 2.8 is the speed in MPH that a referee is required to walk at the meet the requirement of the walk/recovery portion of the interval test for category 1 referees
- The corresponding columns to the right of 9.9 and 2.8 in the first two dark rows represent intensity (% of Max Speed)

Let’s assume that a potential Category 1 referee takes a personal trial of the FIFA referee fitness test six weeks prior to the official testing date and fails to meet the required times. Evidently, he needs to improve his fitness! How could he go about passing the test in six weeks’ time?

Here’s a suggestion: Start with the end goal in sight and work backwards.

**Week 1:** Complete the required run and walk/recovery distances at 80% intensity (i.e. 120% of the maximum allowable time).

**Week 2:** Complete the required run and walk/recovery distances at 85% intensity (i.e. 115% of the maximum allowable time).

**Week 3:** Complete the required run and walk/recovery distances at 90% intensity (i.e. 110% of the maximum allowable time).

**Week 4:** Complete the required run and walk/recovery distances at 95% intensity (i.e. 105% of the maximum allowable time).

**Week 5:** Complete the required run and walk/recovery distances at 97.5% intensity (i.e. 102.5% of the maximum allowable time).

**Week 6:** Complete the required run and walk/recovery distances at 90% intensity (i.e. 110% of the maximum allowable time).

**TIP: Take the fitness test on your own (at <90% intensity) 3-4 days prior to the official test date at the actual location of the test. Accustom yourself to the new environment and surface (grass, track, turf?) and visualize success in the coming days. **

** **If the referee is closer or further away from the example given, he could adjust his running and recovery speeds based upon the chart above.

Hope this helps!

http://kjbtraining.com/fifa-fitness-test-for-football-referees/

http://kjbtraining.com/how-to-pass-the-ussf-referee-fitness-test/