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 (with and without warm-up series), 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.
How the test is build-up
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.
Initially, a version was released with warm-up rounds in that. Because there’s also a new version from 2022, one without a warm-up, I’ll put download buttons below to both audio files.
Explanation of test with warm-up laps
In the latest test the reference times for each run are the samen. That means 12 seconds for running the single run, 16 seconds for the double run, then 12 seconds for the single run. That results in a schedule like 5 times 12-16-12.
Because in the first test you neededto 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.
24 Comments
George nelson
What is the length or distance should be ? 60? Or 80?
Jan ter Harmsel
It is 60 btw. It’s divided in 3x 20m
Fitness coach
60 and 72 with turn
Jan ter Harmsel
How intense is it?
Alfred
Thank you so much for your time and consideration in this week
Aaron
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!
Jan ter Harmsel
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.
Alfeus Shipabga
What are the differences of “warm Up” and “repetitions” sets?
Jan ter Harmsel
Good question. If you look at the table, the times are the same for every lap. Something we need to find out.
Aleksei
1st:
16-22-16
15-20-15
13-18-13
13-18-13
13-18-13
From 2nd:
12-16-12
Jan ter Harmsel
Thanks for this, Aleksei. Added them to the blog post too.
Sebastiaan Sterel
are these numbers indicating the number of seconds? Want to try this out at some point, but would like some clarification first
Jan ter Harmsel
Hi Sebastiaan, just clarified it a little bit more. The 12-16-12 are seconds indeed.
Laurens Maas
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?
Aleksei
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
Referee
So, women run single 51m for 12 sec and double, 60 m, for 16 sec.?
Jan ter Harmsel
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:
Tamara
Jan, thank you for answer.
Best regards!
Tarek Sami
is it conceder High intesty training?
Jan ter Harmsel
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.
Leon
Why in the audio track the rest time between sets is 72 seconds instead of 60?
Jan ter Harmsel
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).
Tonia
So where is the image for the women’s test?
Jan ter Harmsel
The image is basically the same, but the “POLE” is a little more to the right, depending on which distance you use.