This training exercise was developed by Bill Jordan, Track and Field coach at Slippery rock University. Bill also develops fitness programs for US Soccer. Phase #1 Recovery / Moderate Intensity / Endurance Although very few high level referees ever truly get to experience an off season, phase #1 typically indicates a transition period and the beginning of your new training cycle. For this reasons, I feel this is a good time to focus on active recovery and preparation for the upcoming season. Each referee will need to assess their individual fitness level and address any small nagging injuries that have built up over the long season. Many athletes push through these small injuries, only to find themselves in major trouble, both physically and mentally, during the upcoming season. I highly encourage each individual to take their time with the active recovery process to insure that they are properly prepared for training and officiating in the upcoming season. With that being stated, recovery and inactivity are two completely different things. Despite popular belief, sitting on the couch is not the most effective way to recover from a long season. Instead, a regimented training plan that is devoted to light aerobic work, flexibility and general strength development is recommended. Additionally, the use of alternative workout equipment such as: biking, elliptical, rowers, and most importantly the pool, is highly recommended as well. Following a few weeks of active recovery, each athlete will begin to build up their fitness base. The focus of this progression should be to slowly build up your aerobic base with long duration cross training workouts. As you progresses forward, adding in a few long interval workouts at a moderate tempo will also be beneficial in bridging the gap between recovery and field activity. Furthermore, I have noticed that many of our injuries are because of two very easy to fix problems. First, we must increase our range of motion, and secondly we must increase our general (CORE) strength. I know we are all pressed for time and would like to be at home with our families as much as possible; however, each of you should try to devote 10 to 20 minutes, a few nights every week, to stretching and increasing your core strength. There is no better place to do this than your living room floor. There is a reason that televised soccer has very few commercials, they are a waste of time, so don t waist yours. Use this time to become stronger. Phase #1 Objectives: 1. Recover from previous season, this may take a few weeks (Light activity until complete) 2. Begin to rebuild your aerobic base using cross training or endurance workouts (2 days per week @ at least 60-70% HRMax 30-45min) 3. Begin moderate intensity aerobic interval workouts (2 day per week @ about 70-75%HRMax) 4. Increase core strength (3 days per week) 5. Increase general flexibility (5-10 min every day you are active)
6. Increase general strength: Weight Lifting (Optional) 7. Establish good eating habits and begin to track diet Phase #1 Goals: 1. By the end of this training phase each athlete should test their abilities with a 3 mile run. Excellent = Total time 19:30 (6:30 mile pace) Great = Total time 21:00 (7:00 mile pace) Average = Total time 22:30 (7:30 mile pace) Acceptable = Total time 24:00 (8:00 mile pace) 2. Be able to complete all core training routine without resting during workouts. 3. Test % body fat: use a professional if possible, or use BMI chart to assess your self Example Training Week Sunday Cross Training/ Endurance Training 30-45min Monday Active Recovery Strength Tuesday Moderate Intensity Intervals Wednesday Active Recovery Strength Thursday Cross Training/ Endurance Training 45-60min Friday Active Recovery Strength Saturday Moderate Intensity Intervals Moderate Pre Game Training Week Pre Game -5 Day Cross Training/ Endurance Training 30-45min Pre Game -4 Day Active Recovery Strength Pre Game -3 Day Moderate Intensity Intervals Pre Game -2 Day Cross Training/ Endurance Training 30-45min Pre Game -1 Day 15min Field Running Dynamic Flexibility Easy Agility 2-3 Easy Stride Outs CD: Stretching Game Day Game (Assess Game Intensity, establish training for upcoming week) Post Game +1 Day 15-20min run 4-6 stride outs 10min jogging Stretching Roll legs out
Sunday and Thursday Endurance and Cross Training : Short modified warm up 5min aerobic and 5min dynamic flexibility Cross training or endurance running: Intensity: 65 to 75 % HRmax Duration: 30 to 60min Type: Running, biking, rowing, swimming, water running, elliptical, Etc For the next few months try to use multiple types of aerobic equipment to slowing build up your endurance levels. The focus should be to minimize the impact force on the body while slowly increasing the intensity level and duration. Your goal should be to increase the duration first up to 45min, then slowly increase the intensity level. Most of these workouts should be done at an intensity level that is easy to moderately difficult, normal conversation should be possible throughout each workout. Make sure not to use the same machines during each workout, a variety is always best. : Slowly decrease your heart rate followed by an extensive flexibility session Moderate Intensity : See Attached Sheet Moderate intensity running workout: Tuesday and Saturday Total Time 66 min 15min 36 min 3 x 10min 2min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 1.25 miles per rep - 8:00 pace) Middle Level = 70-75% HRM (Apx 1.3 to 1.4 miles per rep - 7:30 pace) Advanced Level = 70-80% HRM (Apx 1.4 to 1.5 miles per rep- 7:00 pace) (Feel free to add an additional set if necessary) : See Attached Sheet Moderate Intensity : See Attached Sheet Moderate intensity running workout: 15min Total Time 70min 15min 40min 3 sets x 12 min 2min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 1.5 miles per rep 8:00 pace) Middle Level = 70-75% HRM (Apx 1.6 to 1.7 miles per rep 7:30 + pace) Advanced Level = 70-80% HRM (Apx 1.75 miles per rep 7:00 pace) : See Attached Sheet 15min Moderate Intensity Total Time 57 to 61m : See Attached Sheet 15 min Moderate intensity running workout: 27-31 min Beginner Level = 70-80% HRM 2 sets of 2 miles 3min rest (Apx 8:00 to 7:30min Pace) Middle Level = 70-80% HRM 2 sets of 2 miles 2min rest (Apx 7:30 to 7min Pace Advanced Level: = 70-80% HRM 3 sets of 2 miles 3min rest (Apx 7:30 to 6:30 Pace) First two mile should be at a comfortable pace (Slightly harder than talking pace) Second two mile should faster per mile that first set- (push yourself out of your comfort level) Advanced: Third set should be at the same pace as the second set : See Attached Sheet 15 min
Moderate Intensity : See Attached Sheet Moderate intensity running workout: Total Time 63min 15min 33min 4 x 7min @ 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 0.9 miles per rep 8:00 to 7:45 pace) Middle Level = 70-75% HRM (Apx 0.9 to 1 miles per rep 7:45 to 7:00 pace) Advanced Level = 75-80% HRM (Apx 1 to 1.1 miles per rep 7 to 6:00 pace) : See Attached Sheet 15min Moderate Intensity Total Time 64min : See Attached Sheet 15min Moderate intensity running workout: 34 min Beginner Level = 70-80% HRM 4 sets of 1 miles 2 min rest (Apx 8:00 to 7:30min Pace) Middle Level = 70-80% HRM 4 sets of 1 miles 1 min rest (Apx 7:30 to 7min Pace) Advanced Level: = 70-80% HRM 5 sets of 1 miles 2 min rest (Apx 7:00 to 6:00 Pace) First two mile should be at a comfortable pace Third mile will be run at a up tempo pace about Fourth Mile will be run at a comfortable pace Fifth mile will be run at a faster pace than the third mile time : See Attached Sheet 15 min Moderate Intensity : See Attached Sheet Moderate intensity running workout: 6-7 x 4min @ 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 900m) Middle Level = 70-80% HRM (Apx 950m) Advanced Level = 70-80% HRM (Apx 1000m) : See Attached Sheet Moderate Intensity : See Attached Sheet Moderate intensity running workout: 5 x 5min @ 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 1000m per rep) Middle Level = 70-80% HRM (Apx 1100m per rep) Advanced Level = 70-80% HRM (Apx 1200 per rep) (Feel free to add an additional set if necessary) : See Attached Sheet Total Time 57 min 15 min 27 min 15 min Total Time 61min 15min 31min 15min Moderate Intensity Total Time 67min : See Attached Sheet 15min Moderate intensity running workout: 37min Beginner Level = 70-80% HRM 3 sets of 1.5 miles 3min rest (Apx 7:00 to 7:30min Pace)
Middle Level = 70-80% HRM 3 sets of 1.5 miles 2min rest (Apx 6:30 to 7min Pace Advanced Level: = 70-80% HRM 4 sets of 1.5 miles 3min rest (Apx 6:00 to 6:30 Pace) First two sets should be at a comfortable pace (Slightly harder than talking pace) Last set should be faster per mile than first set. : See Attached Sheet 15min Moderate Intensity : See Attached Sheet Test out session: 3 mile run for time Excellent = Total time 19:30 (6:30 mile pace) Great = Total time 21:00 (7:00 mile pace) Average = Total time 22:30 (7:30 mile pace) Acceptable = Total time 24:00 (8:00 mile pace) : See Attached Sheet Total Time 55min 15min 25min 15 min The Time Will Come When Summer Will Ask What You Were Doing All Winter
Phase #2 Endurance/ Agility In many ways the second training phase will pick up where the first training phase left off, with the primary focus being moderate intensity interval workouts. These workouts are specifically designed to increase an athlete s muscular endurance and aerobic abilities. As you will see the intensity level (pace) of these exercises is not excessively high at this point in the training cycle. However, because the rest periods are short and the interval durations are long; these workouts will pose a significant challenge to many athletes. As we move forward throughout the year, the focus of your training will slowly shift towards higher intensity interval workouts. Nevertheless, for this phase athletes need to focus on running each interval workout at the correct pace for their ability level. As you run each workout, pay close attention to the pace and intensity of each repetition; a well run workout will have consistent pace and intensity throughout the entire workout. Conversely, a poorly run workout with inconsistent pace and intensity will only hinder the athlete s progress. Continuing to build general muscular strength, core strength and flexibility will need to continue as a high priority. IF YOUR CORE IS WEEK, NOTHING ELSE CAN BE STRONG As we move closer to the start of the regular season, we will also need to prepare your bodies for movement on the pitch. Unfortunately, many officials simply skip this section of training, which can result in major injuries down the road. As you begin to add in multi directional movements into your training routine, the first focus needs to be on developing the strength, balance and stability within the joints. All too often athletes want to be fast NOW, the goal of this training section is to allow your body s small muscle movers to first gain strength, so that later major muscle movers can be developed without causing injuries. In other words, if you put a Faerie engine in a Smart car, something is going to break. For this reason agility exercises need to start out slow and build up over time. The list of agility exercises is designed to be done in order to help develop these areas and prevent injuries. Although many early workouts will be easy at first please do not skip forward or add in additional exercises as you will only miss essential training aspects.
Phase #2 Objectives: 1. Continue to build an aerobic base using cross training and Endurance exercises (2 days per week @ at least 65-75% HRM 30-60min per workout) 2. Increase the intensity of your long duration interval workouts (2 day per week @ about 75-80%HRM 4-6 intervals of between 3 and 8min per interval) 3. Begin to incorporate light agility exercises into your weekly training plan (Easy foot work plyos and movement agility 2 day per week) 4. Increase core strength (3 days per week) 5. Increase general flexibility (5-10min every day you are active) 6. Increase general strength (Optional) 7. Maintain good eating habits and continue to track diet Phase #2 Goals: 1. Re-teat 3 mile run and track progress. (Make sure to use the same course as before) 2. Perform Friday s Hard workout #5 to the highest level possible. 3. Test % body fat: use a professional if possible, or use BMI chart to assess your self 4. Wall Compression Test Starting down on all fours, (Hands and knees) take one foot, with a slightly bent knee place it up against a solid wall. From this position lift the body off of the ground so that you are only supported by one foot on the wall and your arms. This should resemble a plank position but with the free knee hanging under your suspended body. Hold this position as straight as possible for about 15 seconds then without putting your feet down switch legs and hold for an additional 15seconds; repeat 2 times on each side. If your body sags downwards then both lower and upper abdominals are week and need added work. If you push your hips upwards and make a bridge then your back extensors are wee and need attention. Continue to improve your core strength until you are able to hold both positions for extended periods of times (30 + sec) with a straight body position for multiple reps.
Example Training Week Sunday Active Recovery 15min easy run Long Strength Monday High / Moderate Intensity Interval Cool down Tuesday Active Recovery 15min easy run Long Strength Wednesday Easy Agility Ex Endurance 30-45 min Cool down Thursday Active Recovery 15min easy run Long Strength Friday Moderate Intensity Interval WO Cool down Saturday Easy Agility Ex Cross Train 30-60min Cool down Moderate Pre Game Training Week (High Level Game) Pre Game -5 Day Moderate Intensity Interval WO Pre Game -4 Day Easy Agility Ex Endurance 30-45 min Cool down Pre Game -3 Day Active Recovery 15min easy run Long Strength Pre Game -2 Day Easy Agility Ex Light Interval WO (Same As -5 but Slower Pace) Pre Game -1 Day 15min Field Running Dynamic Flexibility Easy Agility 2-3 Easy Stride Outs CD: Stretching Game Day Post Game +1 Day Game 15-20min run 4-6 stride outs (Assess Game 10min jogging Intensity, establish Stretching training for Roll legs out upcoming week) Hard Pre Game Training Week (Moderate to Easy Game) Pre Game -5 Day High / Moderate Intensity Interval Pre Game -4 Day Active Recovery 15min easy run Long Strength Pre Game -3 Day Easy Agility Ex Endurance 30-45 min Cool down Pre Game -2 Day Moderate Intensity Interval WO Pre Game -1 Day 15min Field Running Dynamic Flexibility Easy Agility 2-3 Easy Strides Game Day Game (Assess Game Intensity, establish training for upcoming week) Post Game +1 Day Cross Train 30-60min "Failure to prepare is preparing to fail."
Monday and Friday Moderate Intensity Total Time 64min : See Attached Sheet 15min Moderate intensity running workout: 34 min Beginner Level = 70-80% HRM 4 sets of 1 miles 2 min rest (Apx 8:00 to 7:30min Pace) Middle Level = 70-80% HRM 4 sets of 1 miles 1 min rest (Apx 7:30 to 7min Pace) Advanced Level: = 70-80% HRM 5 sets of 1 miles 2 min rest (Apx 7:00 to 6:00 Pace) First two mile should be at a comfortable pace Third mile will be run at a up tempo pace about Fourth Mile will be run at a comfortable pace Fifth mile will be run at a faster pace than the third mile time : See Attached Sheet 15 min Moderate Intensity : See Attached Sheet Moderate intensity running workout: 6-7 x 4min @ 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 900m) Middle Level = 70-80% HRM (Apx 950m) Advanced Level = 70-80% HRM (Apx 1000m) : See Attached Sheet Moderate Intensity : See Attached Sheet Moderate intensity running workout: 5 x 5min @ 75%HRM 1:30min walk jog recovery between sets Beginner Level = 65-75% HRM (Apx 1000m per rep) Middle Level = 70-80% HRM (Apx 1100m per rep) Advanced Level = 70-80% HRM (Apx 1200 per rep) (Feel free to add an additional set if necessary) : See Attached Sheet Total Time 57 min 15 min 27 min 15 min Total Time 61min 15min 31min 15min Moderate Intensity Total Time 67min : See Attached Sheet 15min Moderate intensity running workout: 37min Beginner Level = 70-80% HRM 3 sets of 1.5 miles 3min rest (Apx 7:00 to 7:30min Pace) Middle Level = 70-80% HRM 3 sets of 1.5 miles 2min rest (Apx 6:30 to 7min Pace Advanced Level: = 70-80% HRM 4 sets of 1.5 miles 3min rest (Apx 6:00 to 6:30 Pace) First two sets should be at a comfortable pace (Slightly harder than talking pace) Last set should be faster per mile than first set. : See Attached Sheet 15min
Moderate Intensity Total Time 51min : See Attached Sheet 15min Moderate intensity running workout: 21min 2min tempo running @70-80% HRM +30sec easy recovery jogging 4min tempo running @70-80% HRM +30sec easy recovery jogging 6min tempo running @70-80% HRM +1min easy recovery jogging 4min tempo running @70-80% HRM +30sec easy recovery jogging 2min tempo running @70-80% HRM +30sec easy recovery jogging Remember this workout should be moderately stressfully, Beginner Level = 70-80% HRM (Cover about 400m for every 2min segment) Middle Level = 70-80% HRM (Cover about 450m for every 2min segment) Advanced Level: = 70-80% HRM (Cover about 500m every 2min segment) Add additional 6min runs with 1min rest if needed : See Attached Sheet 15min Moderate Intensity Total Time 72min : See Attached Sheet 15min Moderate intensity running workout: 42min 9min tempo running @75% HRM + 1min easy recovery jogging 6min tempo running @75% HRM + 1min easy recovery jogging 3min tempo running @75% HRM + 1min easy recovery jogging 9min tempo running @75% HRM + 1min easy recovery jogging 6min tempo running @75% HRM + 1min easy recovery jogging 3min tempo running @75% HRM + 1min easy recovery jogging Beginner Level = 70-80% HRM (Cover about 500 to 550m for every 3min segment) Middle Level = 70-80% HRM (Cover about 600 to 650m for every 3min segment) Advanced Level: = 70-80% HRM (Cover about 700 to 750m for every 3min segment) : See Attached Sheet 15min Moderate Intensity Total Time 62min : See Attached Sheet 15 min Moderate intensity running workout: 32min 6min tempo running @75-80% HRM +1min easy recovery jogging 4min tempo running @75-80% HRM +30sec easy recovery jogging 2min tempo running @75-80% HRM +30sec easy recovery jogging 2min easy jogging 6min tempo running @80% HRM +1min easy recovery jogging 4min tempo running @80% HRM +30sec easy recovery jogging 2min tempo running @80% HRM +30sec easy recovery jogging Beginner Level = 70-80% HRM (Cover about 400m for every 2min segment) Middle Level = 70-80% HRM (Cover about 450m for every 2min segment) Advanced Level: = 70-80% HRM (Cover about 500m every 2min segment) Add additional 2min runs with 1min rest as needed : See Attached Sheet 15min
Moderate Intensity Total Time 70min : See Attached Sheet 15min Moderate intensity running workout: 40min 2min easy jogging + 1min hard run @ 85%HRmax (No recovery during sets, 2min walk between sets) Beginner Athletes: Do 5 reps of 2 sets Moderate Athletes: Do 4 reps of 3 sets Advanced Athletes: Do 5 reps of 3 sets : See Attached Sheet 15min Moderate Intensity Workout : See Attached Sheet Moderate Intensity Running Workout Total Time 57min 15min 27min Set #1: 2min running @ 80% HRM + 1min jogging recovery X 2 reps Set #2 1min running @ 85% HRM + 30 sec jogging recovery X 3 reps Set #3 2min running @ 80% HRM + 1min jogging recovery X 2 reps Set #4 1min running @ 85% HRM + 30 sec jogging recovery X 3 reps Set #5 2min running @ 80% HRM + 1min jogging recovery X 2 reps Beginner Athletes: Do 2 reps of all 5 sets Moderate Athletes: Do as listed above Advanced Athletes: Do 3 reps of all 5 sets : See Attached Sheet 15min Moderate Intensity : See Attached Sheet Test out session: 3 mile run for time Excellent = Total time 19:30 (6:30 mile pace) Great = Total time 21:00 (7:00 mile pace) Average = Total time 22:30 (7:30 mile pace) Acceptable = Total time 24:00 (8:00 mile pace) : See Attached Sheet Total Time 55min 15min 25min 15 min
Wednesday and Saturday Agility and Cross Training # 1 : See Attached Sheet Easy Foot Work Plyos/ o Toe and Heal Walks IN, and Out 2 X 30m Each Drill o Balance on one leg with opposite Knee Up (Running Arms) 2 X 30sec each leg (If possible close your eyes) o In place toe hops (Be quick and aggressive) 2X20sec o Front to back line hops, (2 feet) (Be quick and aggressive) 2X20sec o Side to side line hops, (2 feet) (Be quick and aggressive) 2X20sec o High Knee Walking (Focus on form and good posture) 2 X30m o Easy High Knee Skipping (Front Knee Z Position) 2 X30m o Low Side Slide; (Stay down with your hips throughout Exercise) 2 X30m o Easy Backwards Jogging 2 X30m o Low Side Slide + Switch Directions Every third step 2X30m o Easy Backwards Jogging 2X30m Cross training: 30 to 45 min of continuous activity your choice Game play, biking, swimming, bleachers, etc (Low impact is preferred) Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Cross Training #2 : See Attached Sheet Easy Foot Work Plyos/ o Standing on one foot (Use opposite leg to write the letters of the alphabet) Both Sides o Toe and Heal Walks IN, and Out 3X30m Each Drill o Balance on one leg with opposite Knee Up (Running Arms) 2X30sec each leg Everyone Eyes Closed (If possible stand on unstable surface) o In place toe hops (Alternate Directions of toes) 3X20sec o Front to back line hops, (2 feet) (Be quick and aggressive) 3X20sec o Side to side line hops, (2 feet) (Be quick and aggressive) 3X20sec o Box Hops (2 feet) (Be quick and aggressive) 3X20sec o Easy High Knee Skipping (Front Knee Z Position) 2 X30m o Low Side Slide + Switch Directions Every third step 2X30m o Easy Backwards Jogging + turn and jog out 15m X 4 o Low Side Slide 15m + turn and jog out 15m X 4 Both Directions o Easy Backwards Jogging + stop and jog forward 15m X 4 Cross training: 30 to 45 min of continuous activity your choice Game play, biking, swimming, bleachers, etc (Low impact is preferred) Try to keep your Heart Rate Above 75% HRM : See Attached Sheet
Agility and Low Intensity Endurance #3 : See Attached Sheet Easy Agility Exercises o Standing on one foot (Use opposite leg to write the letters of the alphabet) Both Sides o Toe and Heal Walks IN, and Out 3 X 30m Each Drill o Balance on one leg with opposite Knee Up (Running Arms) 2 X 30sec each leg Everyone Eyes Closed (If possible stand on unstable surface) o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Box Hops (Single Leg) (Be quick and aggressive) 3X15sec Each Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest This should be a very easy exercise to set up, everything is done 15m down and 15m coming back to the starting position. Do all four different exercises with a short break between exercises then a 2min break between sets. Perform 4 sets at a low intensity. Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) : See Attached Sheet Agility and Low Intensity Endurance #4 : See Attached Sheet Low intensity running workout: 4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM Easy Agility Exercises o Standing on one foot (Use opposite leg to write the letters of the alphabet) Both Sides o Toe and Heal Walks IN, and Out 3 X 30m Each Drill o Balance on one leg with opposite Knee Up (Running Arms) 3 X 30sec Each leg Everyone Eyes Closed (If possible stand on unstable surface) o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Box Hops (Single Leg) (Be quick and aggressive) 3X15sec Each o Forward Hurdle Hops (2feet) (Controlled Small Hops) 3 X 6 jumps o Side Hurdle Hops (2 Feet) (Perform each direction) 2 X 6 jumps o Single Leg Forward Leap (Catch you self and balance on each side) 2 X 4 each side (You do not need to travel very far, just focus on how you catch you self, Good stable pos) o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side (Like before you do not need to travel very far, just focus on how you catch you self) : See Attached Sheet
Agility and Cross Training #5 : See Attached Sheet Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 2X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 2X15sec Each o Box Hops (Single Leg) (Be quick and aggressive) 2X15sec Each o Forward Hurdle Hops (Single Leg) 3 X 6 jumps o Side Hurdle Hops (Single leg) (Perform each direction) 2 X 6 jumps o Single Leg Forward Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) Agility Exercises Circuit: (Intensity level should be Moderate) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest Perform 4 sets at a moderate to high intensity, focus on cutting form and body position. Cross training: 30 to 45 min of continuous activity your choice Game play, biking, swimming, bleachers, etc (Low impact is preferred) Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Low Intensity Endurance #6 : See Attached Sheet Low intensity running workout: 3-4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o In place toe hops with fast hip turn every third rep (Alternate directions) 2X10 Each side (This drill is meant to teach you how to quickly square your hips to the directions in which you need to move, make sure you are moving your hips 90degrees to each direction) o Lateral cross over and stop (alternate between Right and Left Side) 3X10 Total (This drill is done by starting in an athletic stance and aggressively pushing is one direction while taking the back foot across your body, then quickly breaking down and re-establishing your athletic stance) o 4 Consecutive Forward Hurdle Hops (Double Leg) + 30m Easy Sprint X5 o 4 Consecutive Side Hurdle Hops (Double leg) + 30m Easy Sprint X5 each side Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet
Agility and Cross Training #7 : See Attached Sheet Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o In place toe hops with fast hip turn every third rep (Alternate directions) 2X10 Each side (This drill is meant to teach you how to quickly square your hips to the directions in which you need to move, make sure you are moving your hips 90degrees to each direction) o Lateral cross over and stop (alternate between Right and Left Side) 3X10 Total (This drill is done by starting in an athletic stance and aggressively pushing is one direction while taking the back foot across your body, then quickly breaking down and re-establishing your athletic stance) o 4 Consecutive Forward Hurdle Hops (Double Leg) + 30m Easy Sprint X5 o 4 Consecutive Side Hurdle Hops (Double leg) + 30m Easy Sprint X5 each side After field agility exercises perform 30 min easy jogging on a low impact surface. Try to keep your Heart Rate Above 75% HRM Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet Agility and Low Intensity Endurance #8 : See Attached Sheet Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o In place toe hops with fast hip turn every third rep (Alternate directions) 2X10 Each side o 4 Consecutive Forward Hurdle Hops (Single Leg) + 30m Easy Sprint X5 o 4 Consecutive Side Hurdle Hops (Single leg) + 30m Easy Sprint X5 Each side o Lateral cross over and stop (alternate between Right and Left Side) 2X10 Total o Lateral Cross over right and left + easy sprint (10 Meters) 2X3 Each Side o Backwards jog (10m) + Turn and Sprint out (20m) 2X4 Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet
Agility and Low Intensity Endurance #9 : See Attached Sheet Easy Agility Exercises o Balance on one leg with opposite Knee Up (Running Arms) 2 X 30sec each leg Everyone Eyes Closed (If possible stand on unstable surface) o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Single Leg Forward Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest Perform 4 sets at a moderate to high intensity, focus on cutting form and body position. Low intensity running workout: 3-4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Low Intensity Endurance #10 : See Attached Sheet Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) Easy Agility Ladder Exercises: (First Set Slow) o Ever step + 15m sprint out 2X2 o Two feet in every step +15m Sprint out 2X2 o 90 degree hip pops + 15m Sprint out 2X2 o Icky Shuffle + 15m Sprint out 2X2 Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet
Agility and Low Intensity Endurance #11 : See Attached Sheet Easy Agility Exercises o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest This should be a very easy exercise to set up, everything is done 15m down and 15m coming back to the starting position. Do all four different exercises with a short break between exercises then a 2min break between sets. Perform 5 sets at a moderate intensity. Low intensity running workout: 3-4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Low Intensity Endurance #12 : See Attached Sheet Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) Easy Agility Ladder Exercises: o Ever step + 15m sprint out 3 total o Two Later hops in every step +15m Sprint out 4 total o 90 degree hip pops + 15m Sprint out 3 total o Icky Shuffle + 15m Sprint out 3 total o Side Skiers + 15m Sprint out 4 total Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet Agility and Low Intensity Endurance #13 : See Attached Sheet Easy Agility Exercises o In place toe hops (Alternate Directions of toes) 3 X 20sec o Front to back line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each o Side to side line hops, (Single Leg) (Be quick and aggressive) 3X15sec Each Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest
Side slide right 15m + Cut and run forward 15m + 1min Rest This should be a very easy exercise to set up, everything is done 15m down and 15m coming back to the starting position. Do all four different exercises with a short break between exercises then a 2min break between sets. Perform 6 sets at a moderate intensity. Low intensity running workout: 3-4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM : See Attached Sheet Agility and Low Intensity Endurance #14 : See Attached Sheet Cross training: 30 to 45 min of continuous activity your choice Keep your Heart Rate Above 75% HRM (Low Impact if possible) Easy Agility Ladder Exercises: o Ever step + 15m sprint out 3 total o Two Later hops in every step +15m Sprint out 4 total o 90 degree hip pops + 15m Sprint out 3 total o Side Skiers + 15m Sprint out 4 total o Backwards one foot in every step + 15m Sprint out 3 total Stride Outs: 4 X 50m (Open up your stride at a moderate pace while focusing on running form) : See Attached Sheet Agility and Low Intensity Endurance #15 : See Attached Sheet Easy Agility Exercises o Single Leg Forward Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) o Single Leg Lateral Leap (Catch you self and balance on each side) 2 X 4 each side (Begin to increase length of jump but still catch you self, good stable pos) Agility Exercises Circuit: (Intensity level should be low) Jogging forward 15m + Cut and run back to start 15m + 10sec Rest Back wards jogging 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 10sec Rest Side slide right 15m + Cut and run forward 15m + 1min Rest This should be a very easy exercise to set up, everything is done 15m down and 15m coming back to the starting position. Do all four different exercises with a short break between exercises then a 2min break between sets. Perform 4 sets at a High intensity. Low intensity running workout: 4 mile run at comfortable pace Try to keep your Heart Rate Above 75% HRM : See Attached Sheet
Phase #3 Moderate Field Endurance / Speed Endurance For most referees phase three is an exciting time of year. Tpically, this is when the season begins and training takes a step out of the gym and onto the pitch. Much of this phase should be devoted to once again getting comfortable moving around the pitch. This will be done by reemphasizing some of the agility exercises for phase two, while also adding in field specific agility exercises. As you will see I have coupled many of your agility workouts with moderate interval and speed endurance workouts. The goal of this marriage is to increase your fast twitch muscle fibers and field motor mechanics while maintaining a base building component to each workout session. In addition, athletes should continue to slowly increase the intensity and pace of their interval workouts. As you begin to use high intensity interval workouts in your weekly training it is important to reemphasize a few key points. Exercise consistency is a key attribute of a well run workout. Athletes should be conscious of their ability level and chose appropriate workouts, so that each exercise can be run with consistent pace and intensity levels. Good athletes make it a point to track their personal progress throughout the year. I suggest taking a few moments at the end of each training week to write down some basic thoughts about your week. (Pace of intervals, how your body feels after hard workouts, which workouts you are performing, any modifications to the workouts, etc) This process will help athletes better listen to their bodies and adjust their training to fit the needs of upcoming weeks. More importantly athletes will be able to insure that they are making progress towards being the best athlete possible. Additionally, some of the high intensity workouts within phase three are specifically designed to help individuals prepare for the interval portion of the fitness test. I would highly suggest incorporating a few of these specific fitness test workouts into each month s training plan. In my opinion, our current fitness test is considered to be the base line fitness assessment to be able to officiate a match. For this reason each athlete should be able to pass the test at any time throughout the season. Lastly, although recovery is always an important aspect of a good training plan, as we begin to increase the pace of our workouts, recovery becomes ever more important. Make sure that every day includes some type of light activity followed by stretching and massage. Recovery days are an excellent time to use cross training equipment or aquatics to aid in the regeneration process and/or additional aerobic work. I often tell athletes to sweat and stretch every day to keep your injuries away.
Objectives; 1. Continue to build an aerobic base using, continuous running workouts. (1-2 days per week @ at least 65-75% HRM 45-60 min per workout) 2. Moderate intensity Field intervals workouts as a primary workout focus (1 day per week @ about 80-85%HRM) 3. High intensity intervals workouts as a primary workout focus (1 day per week @ about 80-85%HRM) 4. Incorporate moderate field agility and speed endurance exercises into your weekly training plan (Speed Endurance and field agility movement 2 day per week) 5. Continue to increase core strength, general flexibility, general strength 6. Maintain good eating habits and continue to track diet Phase #3 Goals: 1. Be able to complete at least10 laps of the FIFA sprint interval test at 30/40 pace 2. Perform Thursday s Field speed endurance workout #5 to the highest level possible. 3. Test % body fat: use a professional if possible, or use BMI chart to assess your self 4. Wall Compression Test: (Re-test same as Phase 3 + Advanced Test) Advanced compressions Test: Perform the test with the same procedures as before but this time for repetitions max. Fold each side for 20seconds and then switch legs while holding your body in a straight elevated plank position. Continue to switch sides while maintaining elevates, until you fail. Track your total time and repeat on a regular basis to track progress.
Example Training Week Sunday Monday Active Recovery 15min easy run Aerobic Running Long 30-45min Strength Strength Tuesday High Intensity Interval WO Cool down Wednesday Active Recovery 15min easy run Long Strength Thursday Long Field Agility Speed endurance Strength Friday Active Recovery Or Endurance Strength Saturday Agility Exercises Moderate intensity Interval Workout Cool down Moderate Pre Game Training Week (High Level Game) Pre Game 5 Day Aerobic Running Long Day 45 min Strength Pre Game 4 Day High Intensity Interval WO Cool down Pre Game 3 Day Active Recovery 15min easy run Long Strength Pre Game 2 Day Long Field Agility Speed endurance Strength Pre Game 1 Day 15min Field Run Dynamic Flexibility Easy Agility 2-3 Easy Strides Strength Game Day Game (Assess Game Intensity, establish training for upcoming week) Post Game +1 Day 15-20min run 4-6 stride outs 10min jogging Stretching Roll legs out Hard Pre Game Training Week (Moderate to Easy Game) Pre Game -5 Day High / Moderate Intensity Interval Pre Game -4 Day Active Recovery 15min easy run Long Strength Pre Game -3 Day Agility Exercises Moderate intensity Interval Workout Cool down Pre Game -2 Day Aerobic Field Run 30 min zone Pre Game -1 Day 15min Field Running Dynamic Flexibility Easy Agility 2-3 Easy Strides Game Day Game (Assess Game Intensity, establish training for upcoming week) "Winners have formed the habit of doing things losers don't like to do." Post Game +1 Day Cross Train 30-45min
Sundays / Wednesday / Friday Active Recovery Short : Find and enjoyable way to break a sweet for at least 15min (Have Fun) Short dynamic stretching session 4-6 easy 50m stride outs (No field specific movements) Extensive : Easy jogging 10min Static Stretching 10min Roller 10min : See GENERAL STRENGTH TRAINING s Strength: See CORE STRENGTH TRAINING Monday Aerobic Run / Cross Training Short : Modify Attached Sheet Intensity: Try to keep your Heart Rate between 70 and 85% of your HRMax Duration: 30 to 45 min Type: Running o Modification: Biking, rowing, swimming, water running, elliptical, Etc This workout will be done once per week for the next few months. The intent of the workout is to continue the recovery process from the weekend, provide moderate increases in endurance levels, and prepare the athlete for the upcoming weeks training. By now 30 to 45min of running at your target zone should be comfortable and easy. For this day there will be no set schedule for Beginner, Moderate and Advanced. Each athlete will need to make a personal assessment of their bodies and plan accordingly. Because of this your total distance could change from week to week dramatically. I would suggest keeping the total distance somewhere between 3.5 and 6 miles. If possible alter the pace and intensity of the runs slightly throughout the workout. If you feel that your weekend game was very strenuous and more rest is needed feel free to alter the workout to be done on cross training equipment. : Slowly decrease your heart rate followed by an extensive flexibility session : See GENERAL STRENGTH TRAINING s Strength: See CORE STRENGTH TRAINING
Tuesday High Intensity Total Time 60min : See Attached Sheet 15min High Intensity Running 30min (1 min High intensity Running @ 85% heart rate max + 30 sec jogging recovery) 2min easy jogging (1 min High intensity Running @ 85% heart rate max + 30 sec jogging recovery) 2min easy jogging (1 min High intensity Running @ 85% heart rate max + 30 sec jogging recovery) 2min easy jogging (1 min High intensity Running @ 85% heart rate max + 30 sec jogging recovery) Beginner Athletes: Do 3 reps per set Moderate Athletes: Do 4 reps per set Advanced Athletes: Do 5 reps per set : See Attached Sheet 15min High Intensity Total Time 50min : See Attached Sheet 15min Workout High Intensity (200m Intervals) 20min Run 200m on track in 40sec then rest for 45 sec. You should walk around to stay loose but you will start the next rep the same place you finished the previous rep. The work out should be done by counting laps, two interval repetitions per lap. 2min recovery between sets Beginner Athletes: Pace = 40+ sec 2 sets of 3 laps Moderate Athletes: Pace = 38-40 sec 3 sets of 3 laps Advanced Athletes: Pace = 35 37 sec 3 sets of 3 laps : See attached sheet 15min Sheet High Intensity Running Total Time 50min : See Attached Sheet 15min Workout: Interval Pace Runs: Test Prep 20min 16 X 150 meters @ 30 sec per interval Focus on pace and tempo of the run, be relaxed make it feel easy. At the end of each repetition slowly run or jog into a walk, slowing down quickly will only waist energy. Practice timing your walking recovery so that you hit the line on the move, the last thing you want to do is get their early and stand or be late and be behind the group. Beginner Athletes: Pace = 30 sec pace / 40sec recovery X 16 reps Moderate Athletes: Pace = 30sec pace / 35sec recovery X16 reps Advanced Athletes: Pace = 30sec pace / 30sec recovery X16 reps : See attached sheet 15min
High Intensity Running Total Time 50min : See Attached Sheet 15min Workout: High Intensity Interval 20min 30 sec @ 85-90%HRM + 30 sec Walking recovery X 3 reps (Approx 150M) 45 sec @ 85-90%HRM + 30 sec Walking recovery X 2 reps (Approx 200 / 250M) 1min easy jogging recovery 30 sec @ 85-90%HRM + 30 sec Walking recovery X 3 reps (Approx 150M) 45 sec @ 85-90%HRM + 30 sec Walking recovery X 2 reps (Approx 200 / 250M) 1min easy jogging recovery 30 sec @ 85-90%HRM + 30 sec Walking recovery X 3 reps (Approx 150M) 45 sec @ 85-90%HRM + 30 sec Walking recovery X 2 reps (Approx 200 / 250M) Beginner Athletes: Walk between sets for recovery / use 200m distance Moderate Athletes: As listed above / Use 250m distance Advanced Athletes: As listed above / Add in 4 th series o : 5 to 10min jogging and walking return to Resting Heart Rate 15min : 5 to 10 min Static stretching and ABS High Intensity Running Total Time 70min : See Attached Sheet 15min High intensity Field Running Workout 40min 2min recovery between sets Green = 50% run / 27sec Yellow = 70% run / 15sec Red = 85-90% run / 20sec Blue = 60sec walk / jog recovery Beginner Athletes: 2 sets of 4 laps Moderate Athletes: 3 sets of 4 laps Advanced Athletes: 4 sets of 4 laps : See attached sheet 15min
High Intensity Running : See Attached Sheet High Intensity Workout Total workout time 50min 15min 20 min Red = 80-85% HRMax Green = Fast Walking Recovery Rest: 2min jogging rec. between sets (Down and back is one lap) APX: 30 sec for the runs 15 sec for the walking recovery, Beginner Athletes: 3 sets of 5 laps Moderate Athletes: 4 sets of 5 laps Advanced Athletes: 4 sets of 5 laps (Easy Jog for recovery) : See attached sheet 15min
Thursday Field Agility / Field Speed Endurance Total Time 60min : See Attached Sheet 15min Box Agility Workout 15min Red = Green = Blue = Purple= Yellow= Hard Sprint 80% S Max Side Slide Facing In Walking recovery Backwards jogging Side Slide Facing out Rest: Beginner Athletes: 2 sets of 2 laps Moderate Athletes: 2 sets of 2-3 laps Advanced Athletes: 2 sets of 3-4 laps (Switch Directions After Each Set) 3min active recovery between sets Field Speed Exercise 15min Red= Green= Blue= Sprint 85-90% S Max Jogging Walking Set 1: Field Sprints As Indicated Recovery: 2minutes Set 2-3 Now, the referees run backwards before the sprint and the assistant referees sideways Beginner Athletes: 2 sets of 3 laps Moderate Athletes: 2 sets of 3-4 laps Advanced Athletes: 3 sets of 3-4 laps : See Attached Sheet 15min
Field Agility / Field Speed Endurance Total Time 60min : See Attached Sheet Field Agility Red= sprint Green=Jogging Purple= backwards Yellow=sideways Alt. sides Blue=walking Beginner Athletes: 2 sets of 2 laps Moderate Athletes: 2 sets of 3 laps Advanced Athletes: 3 sets of 3 laps Speed Exercise Red=sprint Green= Jogging Sta 10 10 15 15m Set 1: Alternate between Jogging and Sprinting until you get to the end of the pitch then jog back J S Set 2-3: Variation: instead of jogging, run backwards or sideways. Beginner Athletes: 2 sets of 3 laps Moderate Athletes: 2 sets of 4 laps Advanced Athletes: 3 sets of 3 laps : See Attached Sheet
Field Agility / Field Speed Endurance : See Attached Sheet 15min Box Agility/ Speed Workout 10min Red = Green = Blue = Yellow= Hard Sprint 90% S Max Side Slide Facing Out Walking recovery Side Slide Facing In Beginner Athletes: 2 sets of 2 laps Moderate Athletes: 2 sets of 3 laps Advanced Athletes: 3 sets of 3 laps Rest: 2min active recovery between sets Extended speed exercise W J Red= Green = Blue= Sprint Jogging Walking Beginner Athletes: 2 sets of 3 laps Moderate Athletes: 2 sets of 4 laps Advanced Athletes: 3 sets of 3 laps W J S J J S J S J : See Attached Sheet s Strength: See Attached Sheet Star S
Aerobic Run / Field Agility Total Time 60min : See Attached Sheet 15min Field Agility 10 min Red = Hard Sprint 80% S Max Green = Walking Yellow= Alternate between Slide R, Slide L, and Back Run Complete: 2 sets of 2 laps Rest: 1min active recovery 2min following exercise Field Sprint Exercises 20min Red = Hard Sprint 90% S Max Blue = Walk / Jog Recovery Green = Set 1 - Easy Run Set 2 Side R / L Set 3 Back wards Set 4 Side R / L Rest 2min between sets Sta Beginner Athletes: 2 sets of 5 laps Moderate Athletes: 3 sets of 4 laps Advanced Athletes: 4 sets of 4 laps : See Attached Sheet 15min
Field Speed Endurance Total Time 55min : See Attached Sheet 15min Field Speed Extended speed exercises Yellow= sideways R/L Red= sprint 4 sets of fast sprints Set 1 (8x20m) Set 2 (6x40m) Set 3 (4x60m) Set 4 (2x80m) Recovery 2min between each set Total duration 18-23 min Set 1 Set Set Set S S 6x40 S 4x60m 2x80m S All together, 20 fast runs should be performed from a dynamic start position. Decelerate smoothly, turn and jog back to the start. Depending on the fitness level, the restarts are timed as follows: Advanced Moderate Beginner (Start each Rep) (Start each Rep) (Start each Rep) Set 1 every 20sec Set 1 every 25 sec Set 1 every 30sec Set 2 every 40sec Set 2 every 40 sec Set 2 every 45sec Set 3 every 50sec Set 3 every 55 sec Set 3 every 60sec Set 4 every 60sec Set 4 every 65 sec Set 4 every 70sec Recovery: 2min in between each set : See Attached Sheet 15min
Saturday Agility / Moderate Intensity Total Time 70min : See attached sheet 15min Workout: Agility Ladder 15min Easy Agility Ladder Exercises: o Ever step + 15m sprint out 3 total o Lateral fast feet 2 in every rung + 15m Sprint out 4 total o 90 degree hip pops + 15m Sprint out 3 total o Icky Shuffle + 15m Sprint out 3 total o Side Skiers + 15m Sprint out 4 total Workout: Moderate field workout 25min Red = 75-85% HRM Moderate Intensity Should be at a good pace but still comfortable After a few reps you should be slightly out of Breath to the point where talk is somewhat difficult Blue = Moderate Jog Green = Fast Walking Beginner Athletes: 3 sets of 3 laps Moderate Athletes: 3 sets of 4 laps Advanced Athletes: 4 sets of 4 laps : See attached sheet 15min Agility / Moderate Intensity Total Time 70min : See attached sheet 15min Workout: Agility Ladder 15min o Ever step + 15m sprint out 3 total o Two Foot Later hops in every step +15m Sprint out 4 total 2 each side o 90 degree hip pops + 15m Sprint out 3 total o One foot forward hops + 15m Sprint out 4 total 2 each side o One foot lateral hops + 15m Sprint out 4 total 2 each side Workout Moderate Intensity Field Exercise 25min Red = 80-85% HRMax Green = 50% HRM moderate Recovery Jog Purple = Side Slide or Backwards (Alternate between the 2) Beginner Athletes: 2 sets of 5 laps (Runs =25-27 sec) Moderate Athletes: 3 sets of 4 laps(runs =24-25 sec) Advanced Athletes: 4 sets of 4 laps(runs =22-24 sec) 1 lap jogging between sets : See Attached Sheet 15min