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.

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 fir 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

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.

13 thoughts on “Single Double Single High Intensity Interval Test

  1. 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.

    • Good question. If you look at the table, the times are the same for every lap. Something we need to find out.

  2. 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

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