The average heart rate of referees during a game is 75-85% of maximum

The demands on the energy systems during a game illustrate the need for both aerobic and anaerobic training. Both may be trained independently or in unison via fuel mix conditioning sessions

A fantastic tool for developing fuel mix conditioning are heart rate zones for training guidance. During a game your heart rate fluctuates relative to the intensity and duration of play, and your level of fuel mix fitness. Once you are aware of the your heart rate responses during a game, you can mimic them in training. These heart rate sessions can be supra maximal i.e. at heart rates over and above those experienced during a game or sub-maximal.

Your conditioning programme should start with sub-maximal efforts and progress to high intensity intervals over a period of months

It is vital that your stabilise your hips and knees with exercises such as swiss ball drills.

Foundation strength training must be included in a referee or touch judge programme to facilitate high intensity running and provide joint stability.

The most specific form of conditioning for referees is fartlek training, involving various intervals of movement spent:

• Walking (forwards, sideways and backwards)
• Running
• ¾'s pace
• full speed
• changing direction

Acceleration and deceleration are features of a fartlek session because you continually change the intensity of your running speed.

Backward movements are very common and place a far greater demand on your energy system compared to forward activities