WEEK 47 from Monday 19th to Sunday 25th of November Macrocycle V, week 1 (Training week 25) Mon. 19th: * Act. Rec. Tr. 94 Tue. 20th: Tr. 95 * Low Int. * Warm up * Strength * Speed - 50 recovery session in a fitness centre, including st. stretching - 5 jogging slowly building up to 70% HRmax (+ 1 km) - 20 extensive warming up, mobilisation and stretching - 5 x 30 sit-ups, separated by 5 x 10 push-ups, in addition to the regular set of strength and injury prevention exercises - 6 x 40 m sprint from a dynamic starting position, walk back, 90 recovery between sprints - 4 recovery * High Int. - Set 1 of a Yo-Yo based exercise: - 10 x 100 m shuttles (50 m - turn L - 50 m) to be completed in 20 - 30 recovery walk (40 m)
- All together, this first set takes 820 - 4 recovery - Set 2 of a Yo-Yo based exercise: - 10 x 100 m shuttles (50 m - turn R - 50 m) to be completed in 20 - 30 recovery walk (40 m) - All together, this exercise takes 2040 (820 + 4 recovery + 820) - The total distance equals 2800 m, of which 2000 m at high speed and 800 m walking * Cool down - 5 jogging and walking, followed by 10 extensive stretching Total duration: 85 Wed. 21st: REST DAY
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 1 Copyright 2012 UEFA Referees Committee
- 4 recovery - Set 2: - However, on LAP 1 run around cone 5, and so on up down to cone 1 on LAP 5, thus decreasing the run distance each lap. - All together this exercise takes + 24 (10 Set 1 + 4 recovery + 10 Set 2) * Match * Cool down - 10 match play - 5 jogging and walking, followed by 10 extensive stretching Total duration: 84
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 2 Copyright 2012 UEFA Referees Committee
sprinting up
... X X X A
10
20
30 40 m
- Once the 10 sprints (200 m total sprinting distance) have been completed take a 5 recovery, stretching and drinking break. - Then perform a second set of sprints but now in reversed order, i.e. from 40m to 10m, for another total of 10 sprints. - The total exercise time is 15, with the total sprint distance being 400 m. * Cool down - 5 jogging and walking, followed by 10 extensive stretching Total duration: 50 Sun. 25th: If you dont have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, or tennis.
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 3 Copyright 2012 UEFA Referees Committee
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 4 Copyright 2012 UEFA Referees Committee
1
jogging acceleration
2
jogging acceleration
3
jogging acceleration
4
jogging acceleration
5
jogging acceleration
- 4 recovery * Speed End. - Set 2: - Perform the pitch laps below in the following order: - Lap 5, Lap 4, Lap 3, Lap 2, Lap 1, Lap 1, Lap 2, Lap 3, Lap 4 and finishing off with Lap 5. - All together this exercise takes + 30 (13 Set 1, 4 rec., 13 Set 2) * Agility for ARs - While the referees perform their 1 sets of the SE exercise, the next agility exercise can be considered for the assistant referees
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 5 Copyright 2012 UEFA Referees Committee
- 10 match play - 5 jogging and walking, followed by 10 extensive stretching Total duration: 90
REST DAY - 20 extensive warming up, mobilisation and stretching - Set 1: - Straight line sprints from a dynamic starting position over 20, 30, 40, 30, and 20m respectively: - 5 recovery - Set 2: - Repeat Set 1
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 6 Copyright 2012 UEFA Referees Committee
Sprint 30m
Sprint 20m
Backwards Sideways left Sideways right Start 1st !! 2nd !! 3rd ! ! 4th !! 5th
5m 5m 5m
- The total exercise time is 15, with the total sprint distance being 280 m. * Cool down - 5 jogging and walking, followed by 10 extensive stretching Total duration: 50 Sun. 2nd: If you dont have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, or tennis.
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 7 Copyright 2012 UEFA Referees Committee
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 8 Copyright 2012 UEFA Referees Committee
* SE for ARs
- While the referees perform their 2 sets of the HI exercise, the next SE exercise can be considered for the assistant referees
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 9 Copyright 2012 UEFA Referees Committee
- 10 match play - 5 jogging and walking, followed by 10 extensive stretching Total duration: 89
REST DAY - 20 extensive warming up, mobilisation and stretching - Set 1: Sprint exercise in the penalty box (below), 5 laps in total - 5 recovery - Perform a 2nd set of 5 sprints
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 10 Copyright 2012 UEFA Referees Committee
sprint jogging
sideways sprint
- In total, this exercise takes 15. The total sprint distance is 320m. * Cool down - 5 jogging and walking, followed by 10 extensive stretching Total duration: 50 Sun. 9th: If you dont have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, or tennis.
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 11 Copyright 2012 UEFA Referees Committee
- ARs are advised to replace backwards with sideways running * Match * Cool down - 10 match play - 5 jogging and walking, followed by 10 extensive stretching Total duration: 84
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 13 Copyright 2012 UEFA Referees Committee
walking down
walking/jogging heel/knee lifts sidewards face in sidewards face out walking backwards jogging backwards
Left turn
... X X X ... X X X
sprinting up
Right turn A B
10 m
20 m 30 m
- The total sprint distance is 360 m. - The total exercise time is 15. * Cool down - 5 jogging and walking, followed by 10 extensive stretching Total duration: 50 Sun. 16th: If you dont have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, or tennis.
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 14 Copyright 2012 UEFA Referees Committee
sprint
sideways
10 m 5m
sprint
back ward
10 m 5m Start
sprint
- 3 recovery * Speed End. - Diagonal Run exercise, 6 laps of 115 or 12 accelerations each: - 90% SPmax along the diagonal line, jogging along the penalty area, 90% SPmax along the diagonal line, jogging along the penalty area.
- 4 recovery - All together these exercises take 22 (6 exercise 1, 3 recovery, 75 exercise 2, 4 recovery).
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 16 Copyright 2012 UEFA Referees Committee
- Once the 5 laps (or 10 sprints of 16m) have been completed, take a 5 recovery, stretching and drinking break. - Then perform another 5 laps. * Cool down The total exercise time is 15. The total sprint distance is 320m.
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 17 Copyright 2012 UEFA Referees Committee
_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E werner.helsen@faber.kuleuven.be p. 18 Copyright 2012 UEFA Referees Committee