• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1: - Short sprints from a dynamic start: - 2 x 5 m, 2 x 10 m, 2 x 15 m straight forward, 2 x 20 m and 2 x 25 m (with a change in direction to the left) 

• Recovery: 5’ recovery 

• Set 2: - The second set of the 10 sprints is done in reversed order, i.e. 2 x 25 m and 2 x 20 m (with a change in direction to the right), 2 x 15 m, 2 x 10 m and 2 x 5 m straight forward. 

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1: - Short sprints from a dynamic start: - 2 x 5 m, 2 x 10 m, 2 x 15 m straight forward, 2 x 20 m and 2 x 25 m (with a change in direction to the left) 

• Recovery: 5’ recovery 

• Set 2: - The second set of the 10 sprints is done in reversed order, i.e. 2 x 25 m and 2 x 20 m (with a change in direction to the right), 2 x 15 m, 2 x 10 m and 2 x 5 m straight forward. 

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

Note: This Exercise designed by UEFA fitness team

• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1: - Short sprints from a dynamic start: - 2 x 5 m, 2 x 10 m, 2 x 15 m straight forward, 2 x 20 m and 2 x 25 m (with a change in direction to the left) 

• Recovery: 5’ recovery 

• Set 2: - The second set of the 10 sprints is done in reversed order, i.e. 2 x 25 m and 2 x 20 m (with a change in direction to the right), 2 x 15 m, 2 x 10 m and 2 x 5 m straight forward. 

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

Note: This Exercise designed by UEFA fitness team

• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1: - Sprint exercise in the penalty area, 5 laps in total.

• Recovery: 5’ recovery 

• Set 2: - Sprint exercise in the penalty area, again 5 laps in total. 

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

Note: This Exercise designed by UEFA fitness team

• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1: - Set 1 of the following exercise that consists of 4 reps  

• Recovery: 5’ recovery 

• Set 2: - Set 2 of the same exercise (4 reps), now starting on the other side  m and 2 x 5 m straight forward. 

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

Note: This Exercise designed by UEFA fitness team

• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1: - Set 1 of the following exercise that consists of 4 reps  

• Recovery: 5’ recovery 

• Set 2: - Set 2 of the same exercise (4 reps), now starting on the other side 

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

Note: This Exercise designed by UEFA fitness team

• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1:: Perform 5 laps of the following exercise in the penalty area. 

• Recovery: 5’ recovery 

• Set 2: perform another 5 laps. 

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

Note: This Exercise designed by UEFA fitness team

• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1: - Exercise 1: Sprint forward 5 m, cut back diagonally L/R, then turn and accelerate forwards 12 m, 2 x left, 2 x right. - Exercise 2: 5 m jogging, 5 m forward sprint, sidestep left 5 m, sprint forwards 10m, sidestep right 5 m, sprint forward 10 m, 2 x L, 2 x R. - Exercise 3: Sprint and agility exercises in the penalty area, 4 laps. 

• Recovery: 5’ recovery 

• Set 2: - The same set 1

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

Note: This Exercise designed by UEFA fitness team

• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1: - ‘80 m agility drill’ for referees: - Set 1: The 80 m should be done at sprint pace, but with the correct variation in movements; forward, sideways (2 x), backwards, forwards. 1’ rest, 2 reps starting on the right side 

• Recovery: 2’ recovery 

• Set 2: Perform a 2nd set of this exercise (2 reps starting left side). 

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

Note: This Exercise designed by UEFA fitness team

• Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

• Core stability: 12 min (30 sec. work , 30 sec. rest)

• Set 1: - ’40 m T-drill’ for assistant referees (ARs): - Set 1: ARs sprint forwards as indicated in the figure: 10 m straight forwards from cone A to cone B, turn around cone B, continue sideways to cone C (facing start position), turn around cone C, continue sprinting forwards to cone D, turn around cone D, continue sideways to cone B (facing opposite side), turn around cone B, and continue sprinting through the finish. Reference time is 11.4” (11.2” int. ARs), with 2’ recovery between each rep. 

• Recovery: 2’ recovery, 2 reps. 

• Set 2: Again 2 reps with 2’ recovery in between, but ARs now start on the left side and turn over the right shoulder. 

• Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

speed: 100% speed max

Speed (km/h)  : More than 24 km/h

RPE                  : 2-3

FEELING           : easy to moderate

Note: This Exercise designed by UEFA fitness team