Single Double Single High Intensity Interval Test

The Single Double Single High Intensity Interval Test is a new way to test the fitness level of referees. Besides the regular FIFA Fitness test for referees and assistant referees this is an extra option. It will officially be used at the highest levels, but you might want to give it a try.

In this blog post you can download the audio files to practice, watch referees perform the test and see requirements for both men and women.

Why the Single-Double-Single test is developed

The SDS fitness test for referees has been introduced by UEFA 2 years ago. It is part of their innovations for the physical preparation of elite referees. Following 3 test sessions during winter and summer courses, it was observed that referees showed a better standard of fitness. Referees deliver more high intensity runs than before, especially in UEFA competitions compared to domestic matches.

Before, other tests were used like the FIFA fitness test or the Yo Yo test. Why does this relatively new test by Uefa help you and why has it been developed? First of all, it’s more match-specific because of the distances used, the high intensity you run at. You also have to change direction more often than during the FIFA test and it has less turns than the Yo Yo test. Check full story why the SDS test for referees is so important.

Explanation of the test

Below you see a picture of the test. The idea of the test is that you run from A to D. Then you’ll have a rest of 6 seconds. Then you run to the pole and back (DPD). Again six seconds rest. And then from D to A.

Total time is 76 seconds for one lap, including 24s rest. Below more about repetition.

Both men and women run the test in the same time. The only difference is that women run 3x 17m from A to D, which is 9m (3×3) less than male referees.

Single Double Single High Intensity Interval Test

Repeating the test

The total test consists of 3 parts for both men and women. After 5 repetitions (one part), there is a rest period of 60 seconds. So in total you do 15 repetitions.

Because you need to warm-up, the times get gradually faster. The reference times (in seconds) for the 1st round (warm-up):

  • 16-22-16
  • 15-20-15
  • 13-18-13
  • 13-18-13
  • 13-18-13

And from the 2nd round until the end: 12-16-12. Which means you’ll run the first single of 60m in 12 seconds, have 6 seconds rest. Then run the double (2x 36m for men 2x 30m for women – with a turn) in 16 seconds, with again 6 seconds rest. You finish with a single of 60m again and run that in 12 seconds.

Downloads Single Double Single High Intensity Interval Test

Download the audio files for the Single Double Single High Intensity Interval Test.

Good luck with practising. And check out the video below to see how other referees do the test.

I advice you to put down cones for B and C as well, as the beeps in the audio files give you a signal of these positions as referrence.


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