• 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: Set 1: 5 laps of 2’ each. The running speed is expressed as a % of the maximal speed.

• Recovery: 3’ recovery

• Set 2: 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 : 7-8-9

FEELING : very hard

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)

• Set 1: 3 laps of 4’ each. The running speed is expressed as a % of the maximal speed.

• Recovery: 4’ recovery

• Set 2: 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 : 7-8-9

FEELING : very hard

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)

• Set 1: Field exercise, 5 laps of + 2’ each.

• Recovery: 4’ recovery

• Set 2: Field exercise, again 5 laps of + 2’ each.

• 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 : 7-8-9

FEELING : very hard

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)

• Set 1: All together, 20 fast runs should be performed from a dynamic start position. Decelerate smoothly, turn and jog back to the start.

Depending on the age and/or fitness level, the re-starts are timed as follows:

Top: Set 1 every 20” , Set 2 every 40” , Set 3 every 50” , Set 4 every 60

Intermediate: Set 1 every 25” , Set 2 every 45” , Set 3 every 55” , Set 4 every 65”

• Recovery: 2’ recovery in between each set.

• 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 : 7-8-9

FEELING : very hard

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)

• Set 1: Field exercise Set 1, 2 laps: One lap consists of 7 maximal sprints followed by 7 recovery jogs. The maximum sprint should consist of 95% of maximal speed. The jogging should take 3 x longer than the duration of the sprint. After reaching the finish, referees jog all along the goal line until the next corner and then walk back to the start position. It takes + 13’ to do 2 full laps. Excellent exercise for ARs, too!

• Recovery: 4’ recovery

• Set 2: - Field exercise Set 2, again 2 laps of 7 maximal sprints each.

• 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 : 7-8-9

FEELING : very hard

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)

• Set 1: 4 laps of + 3’ each.

• Recovery: 4’ recovery

• Set 2: 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 : 7-8-9

FEELING : very hard

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)

• Set 1: Field exercise for both REFs and ARs, 5 laps of + 2’ each. Each diagonal run is performed at minimum 95% SPmax.

• Recovery: 4’ recovery

• Set 2: 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 : 7-8-9

FEELING : very hard

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)

• Set 1: - From goal line to goal line and back (± 40”)

- Each run is performed at minimum 95% SPmax. 1’ recovery , Repeat 5 x

• Recovery: 2’ recovery

• Set 2: - From goal line to opposite penalty area and back (± 35”)

- Each run is performed at minimum 95% SPmax. 1’ recovery , Repeat 5 x

• 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 : 7-8-9

FEELING : very hard

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)

• Set 1: Set 1: Field exercise, 5 laps or 10 high speed runs and 10 accelerations to minimum 95% SPmax, starting at either one of the starting positions. This first run will take + 11’.

• Recovery: 4’ recovery

• Set 2: 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 : 7-8-9

FEELING : very hard

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)

• Set 1: - ‘Suicide run’: - Sprint from the goal line to goal area line and back. - Then immediately sprint from the goal line to the edge of the penalty area and back. - Finally, sprint to the halfway line and back. - 1’ rest. - Repeat 6 x. - For each run, the reference time is < 25” (very good), < 30” (good).

• In case of group sessions, 2 starting positions can be used (i.e. figure).

• Recovery: 4’ recovery

• 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 : 7-8-9

FEELING : very hard

Note: This Exercise designed by UEFA fitness team