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.
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):
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.
What is the length or distance should be ? 60? Or 80?
It is 60 btw. It’s divided in 3x 20m
60 and 72 with turn
How intense is it?
Thank you so much for your time and consideration in this week
Do you also have the Double-Triple-Single variant for assistant refs? It would be a great addition to your collection I guess. Thanks for sharing all of this!
Hi Aaron, so far I haven’t heared about this test yet, but will ask around for you. If I can, I’ll try to share it as well. This blog is there to help referees all around the world.
What are the differences of “warm Up” and “repetitions” sets?
Good question. If you look at the table, the times are the same for every lap. Something we need to find out.
Thanks for this, Aleksei. Added them to the blog post too.
are these numbers indicating the number of seconds? Want to try this out at some point, but would like some clarification first
Hi Sebastiaan, just clarified it a little bit more. The 12-16-12 are seconds indeed.
Does anyone know what the times are related to each FIFA category (i.e. for the regular interval test the highest category is 15s / 20s) What is it for this test? Or do you just need to finish the whole thing to reach the highest level?
This test have only one type of signals, so if you want to do something easier – change distance, but unfortunately now I don’t know official distances besides 20*3 for all mens and 19*3 for all womens
So, women run single 51m for 12 sec and double, 60 m, for 16 sec.?
Hi Tamara, reference times are the same for female referees. Female referees started with 17m x 3. Uefa has already tested at 18m x 3 and some countries already use 19m x 3.
Personally I think that if you place the cone from the double 4m from the end (2x17m) that you place it indeed at 30m, which makes a double 60m.
A leg would then be:
Jan, thank you for answer.
is it conceder High intesty training?
It is a high intensity test, so you have to meet certain times to pass it. If you do one round, you can call it a training maybe.
Why in the audio track the rest time between sets is 72 seconds instead of 60?
After run 5 you have 24 seconds, then 60 seconds rest after the wole series.
After finishing the last single run of a series you hear talking for 12s first. After that you still have 72s rest left (12 of that run and 60 between series).
So where is the image for the women’s test?
The image is basically the same, but the “POLE” is a little more to the right, depending on which distance you use.