High-intensity exercise #5

In this blog post you’ll find high-intensity exercise #5. During this month I’ll highlight a new exercises on every #FitnessFriday. In the end I’ll add the links to all related exercises, which give you an opportunity to vary.

I’ve also published an Uefa exercise before and there’s a blog post with 5 benefits of HI training, including more examples

Explanation of HI exercise #5

This exercise has two images, which you can use as physical trainer when putting down your cones. Both exercises are almost the same, but 5B means that referees have to be more aware of others on the field of play. Because this resembles more what they can expect during a game. If you run this for yourself, just use 5a.

This is how the exercises goes:

  • Start with a 50 metre walk in 35 seconds
  • Then do 2 High-Intensity runs of 75m in totally 30 seconds

One set: 10 laps

Rest time: 2 minutes between sets. After 2 sets take a longer rest time.

Repetition: 2 sets

Variations: You can put 3 cones on the field of play. That way referees can vary their distance based on ability.

High-intensity exercise #4

In this blog post you’ll find high-intensity exercise #4. During this month I’ll highlight a new exercises on every #FitnessFriday. In the end I’ll add the links to all related exercises, which give you an opportunity to vary.

I’ve also published an Uefa exercise before and there’s a blog post with 5 benefits of HI training, including more examples

Explanation of HI exercise #4

Here’s how the exercises goes:

  • Start near the corner arc. Jog to the middle of the field of play
  • Then do a high-intensity run to the opposite corner arc
  • Jog to the goal-area via the goal-line.
  • Walk to the corner arc
  • Then start with a high-intensity run to the middle of the field of play
  • Continue that run while jogging to the corner arc.
  • Walk to the goal-area line
  • Run sideways at the goal-area
  • Short sprint back to your starting position

Lap time: 2 minutes

One set: Uefa referees run this 5 times

Rest: 4 minutes

Repetition: Run 2 sets

Variations: Based on your ability you can repeat this also 4 times. Or run 3 sets of 3 laps, with 3 mins rest in between.

High-intensity exercise #3

In this blog post you’ll find high-intensity exercise #3. During this month I’ll highlight a new exercises on every #FitnessFriday. In the end I’ll add the links to all related exercises, which give you an opportunity to vary.

I’ve also published an Uefa exercise before and there’s a blog post with 5 benefits of HI training, including more examples

Explanation of HI exercise #3

Here’s how the exercises works:

  • Start on the goal-line with a 15 seconds run to the other side of the field of play.
  • Run immediately back – again in 15 seconds
  • Walk to the halfway line and jog to the goal-line. Total time of this is 45s

Repetition: Uefa referees run this 8 times

Variations: you can vary with the number of repetitions. Your rest 1 min after 4 runs.