REFEREE (SP , MP) , (MD -1)

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)
Set 1: 6 repetitions as in the figure. Work to rest ratio = 1/5
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

Speed (km/h) : =/> 24 km/h , RPE : 2-3 , FEELING : EASY

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)
Set 1: 6 repetitions as in the figure (Start from white cone run sprint for +/- 10 meters to the edge of penalty area and if the ball touch the cone the decision is penalty area. do the same around penalty area. when finish 3 cones around penalty area backward to white cone. the coach will say loud the cone color which the referee should to follow. Work to rest ratio = 1/5
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

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: 10 min like in video (work to rest ratio =1/1)
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min (work to rest ratio =1/1)

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)
Set 1: 6 repetitions as the figure ( sprint 10m , the 2m sideway , then 15m to red cone , then 20m blue cones backward for 2m , then sprint to red cone and sprint for 30m counterattack enter the pitch for 1 or 2m to be close to incident and go back sprint for red color . Work to rest ratio =1/5
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

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: 5 repetitions as in the figure ( 10m jogging then 10m sprint , 20m jogging then 20m sprint , 30m jogging then 30m sprint , 40m jogging then 40m sprint) - Work to rest ratio = 1/5
Recovery: 4 min
Set 2: Repeat the same in set 1 but by reverse .
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

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