PERFORMANCE CENTER
Our Performance Center gives a glimpse into what we do as referees to train and prepare for the physical nature of our jobs. These are examples that we find work for us in our training. We also feel that it is important for you to find a training program that fits your own lifestyle and maximize the time you dedicate to fitness. Find fitness advice and support from our members and staff through our news, updates and support page. Support others by leaving positive comments and even share your own workouts and experiences from your own fitness journey.
FIFA FITNESS TEST INFORMATION
Performance Information
Our hope is that this information gives you the tools you need to start or continue your fitness journey. Your goals don’t have to be the same as ours but we do believe that through a healthy eating and exercise you can build a lifestyle that you will enjoy. Whether it be to become a PRO Referee, make an impact on your local soccer community or just to feel a little better our performance page can give you some of the tools you’ll need.
Important Reminders:
Everyone comes into their fitness journey at a different spot. The workouts and excises that we are listing out in this section are designed around professional level referees. We want you to be able to use these at the fitness level you’re at. Modifying the intensity, amount of rest or repetitions so that you complete the workout is okay and encouraged. Never forget rest is important when you’re trying to make fitness gains. Adding in a rest day to recover is okay but use it to recover, not to be lazy. Small incremental progress is always one of the goals.
Referee Fitness Objectives: As a Referee or AR you are building fitness very similar to a player. You want to be able to build a strong base of your fitness and be able to recover from sprints that at 80-100% of our max in 15-20 seconds and be able to do it again. This is why the fitness test is an intermittent recover test. It is not just enough to be able to run 3-6 miles or just be able to sprint. We believe that building both of these is important for all officials. The workouts that we use will help build your ability to do those types of sprints with recovery as well as your base fitness.
Some workouts may require a subscription to various workout services and may require certain equipment. You can do many of the workouts without any equipment or subscriptions if that is not available or able to be purchased. Do what you can with the resources you have and find creative ways to achieve your fitness goals.
It is also important to remember that everyone starts from different places in their fitness journey. Consult a Doctor, Athletic Trainer or Physical Therapist before taking on a new fitness challenge.
In Charlotte we work with Dr. Phil Welsh with Premier Physical Therapy. Phil is a former soccer player and referee who understands what referees need in preparation and recovery.
Equipment & Services we use:
iFit
BeachBody On Demand
Resistance Bands and/or TRX System
Bowflex Select Tech Dumbbells
CRO Suggested Workouts
Pre-season workouts - (Pre Fitness Test)
These workouts are designed for either the pre-season or leading unto the PRO Fitness Tests. They are designed in two phases to be started after a rest period of approximately two weeks following the end of season. Keep in mind that you will need to modify these around any tournaments that you may do after a fall or spring season.
WEEKLY SCHEDULE
Monday - Wednesday - Friday - Saturday = Workout days
Tuesday - Thursday = Stretch Days
Sunday = OFF DAY
MODIFICATION
Monday - Wednesday - Friday - Saturday = Fitness Days
Tuesday - Thursday = Lifting & Stretch Days
Sunday = YOGA
Pre-season workouts - (Post Fitness Test with pre-season matches)
These workouts are designed for once pre-season has begun and then build into first 3-4 weeks of the regular season. You will need to modify these workouts around games as they come in.
WEEKLY SCHEDULE
Monday - Light Fitness and Stretching
Tuesday - MAS Run and Workout
Wednesday - Off Day
Thursday - Light Fitness and Workout
Friday - Steady State Work (preferably not running)
Saturday - Fitness workout and Workout
Sunday - Off Day
MODIFICATION for Matches
(Based off Saturday Match)
MD - 5: Light Fitness and Stretching
MD -4: MAS Run and Workout
MD -3: Wednesday - Off Day
MD -2: Light Fitness and Workout
Match Day (MD) -1: Game Prep
Match Day +/- 0: Match Day - **Pre Game warm up
Match Day +1: Recovery - Bike Ride / Slow Jog + Stretch
Phase 1 - November - Mid December - 1.5 Months
Weeks go Monday - Sunday
Phase 2 - Approximate timeline - Mid December - Start of February - 1.5 Months
Adjustment - Every Wednesday the Fitness Element Changes - Click here for Phase 2 Wednesday Adjustment
Weeks go Monday - Sunday
Phase 1 - Start of February - First week of April (3 weeks into start of the season) - 9 Total Weeks (5 pre-season weeks + First 4 weeks of season)
Full PDF of Post PFT / Start of Season Phase 1 Weekly Workout
Phase 2 Layout PictureFitness workouts change weekly and are on three week rotations
Weeks go Monday - Sunday
Match Prep - Warm up / Short Run / 3-5 Sprints / Short Run / Stretch
In Season Workouts
Coming Soon!
In Season workouts to keep you going!
Health / Recovery / Injury Prevention
In the Charlotte area, our referees seek care from Dr. Phil Welsh, owner and physical therapist of Premier Physical Therapy. Phil played club college soccer at Boston University and refereed for more than 10 years. He helps provide medical care and injury prevention services to Charlotte FC Academy players. He works with our referees by individualizing their injury prevention, rehabilitation, and sport performance plans, ultimately improving performance on the pitch. All CRO members are eligible to receive a 25% off discount for their initial evaluation with Phil.
Contact Phil by Email Here - phil@premierptnc.com
We have a few areas of the body listed that we know effect referees from the Grassroots to the Professional level. These injuries can happen for different reasons including over use, lack of stretching, lack of strengthening, and other ways. COMING SOON we will have ways that Dr. Welsh has given us ways of preventing and treating these injuries.
IT Band - COMING SOON!
Hamstring - COMING SOON!
Hip Flexor - COMING SOON!
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Prior to participating in strenuous exercise you should consult with your healthcare provider. We also recommend a full physical exam during your consultation. Weight, intensity and specific exercises should be adjusted to each individuals training capacity.