REFEREE FITNESS VIDEO’S 6 WEEK CHALLENGE

Referee Exercises Challenge Week 1

Intro

EXERCISE NO. 1

The Philthy Heart Stopper x 6 sets

After you complete the warm up exercises, this exercise consists of shuttles of 1 at different lengths with a 15 second rest between

Performance level – 80 – 100%

Rest between sets – 1min 30 sec

5, 22, 50, 72 & 100m intervals with

15 sec Rest between each Shuttle

Intermediate – < 3 min 40 sec per set

Advanced – < 2 min 30 sec per set

EXERCISE NO. 2

The Philthy Set x 6 Sets

This exercise is the same distance as exercise 1 with the difference being the intensity and continuity. Don’t forget to view the warm down videos when complete.

Performance level – 60%

Rest between sets – 1min 30 sec

5, 22, 50, 72 & 100m intervals with NO REST between each

Intermediate – <3 min per set

Advanced – <2 min per set

NSWRR STRAVA CLUB

Referee Exercises Challenge Week 2

The Philthy Sequence x 10 Laps

EXERCISE NO. 1

After you complete the warm up exercises, Jog another 400m then commence the exercise. This exercise consists of 10 laps of mixed cardio targeting different muscle groups with a 1min rest between laps.

Tools – 20 Cones & Exercise Ladder

Performance level – 80%

Rest between Laps – 1min

Ladder crawls (if no ladder set up 8 cones and use as a ladder)

Cone two legged bunny jumps for 5 cones

Diagonal Side steps for 10 cones

Sprint for 20m

 Single Leg Hops 10m

Single Leg Hops 10m

Agility Run (40m and 10 cones)

Jog back

Intermediate – <22 min to complete

Advanced – <18min to complete

Philthy’s 6 CONE Drill x 10 Laps

EXERCISE NO. 2

This exercise consists of 10 laps of a 6 cone drill with a 1min rest between laps. After the 10 Laps jog a 400m warm down lap and finish with the warm down exercises.

Tools – 6 Cones

Performance level – 80%

Rest between Laps – 1min

Right facing – Side to Side (20m)

Left turn – Backwards (20m)

Right turn – Left facing Side to Side (20m)

Straight Ahead – Sprint (20m)

Right turn – Bear Crawl (10m)

Left turn – Sprint (100m)

400m jog

Intermediate – <22 min to complete

Advanced – <18min to complete

NSWRR STRAVA CLUB

Referee Exercises Challenge Week 3

After you complete the warm up exercises. Jog another 400m then commence the exercise.

CONDITIONING Using Tabata Technique 20 seconds at 80 -100% then have 10 seconds rest.

Do 8 sets of each exercise, have one minute rest, then move onto the next exercise. After you complete the 8 exercises. Finish off with 400m jog and then standard stretches.

Exercise 1

FROG JUMPS

Performance level – 80-100%

Rest between sets – 10 sec

8 sets x 20 sec

Exercise 2

Mountain Climbers

Performance level – 80-100%

Rest between sets – 10 sec

8 sets x 20 sec

Exercise 3

air squats

Performance level – 80-100%

Rest between sets – 10 sec

8 sets x 20 sec

Exercise 4

laying bicycle

Performance level – 80-100%

Rest between sets – 10 sec

8 sets x 20 sec

Exercise 5

rolling side planks

Performance level – 80-100%

Rest between sets – 10 sec

8 sets x 20 sec

Exercise 6

shoulder taps

Performance level – 80-100%

Rest between sets – 10 sec

8 sets x 20 sec

Exercise 7

ski jumps

Performance level – 80-100%

Rest between sets – 10 sec

8 sets x 20 sec

Exercise 8

star jumps

Performance level – 80-100%

Rest between sets – 10 sec

8 sets x 20 sec

NSWRR STRAVA CLUB

Referee Exercises Challenge Week 4

THE PHILTHY MALCOLM

EXERCISE NO. 1

After you complete the warm up exercises, Jog another 400m then commence the exercise. For this exercise Set up 3 cones in a line 10m apart. This exercise consists of mixed cardio targeting different muscle groups with a 1min rest between Malcoms

Tools – 3 Cones

Performance level – 80%

Rest between Malcoms – 1 min

Set up 3 cones in a line 10m apart

Start at the middle cone.

Lie on the ground on your stomach.

Get up and back peddle to the 10m cone behind you.

Lie on the ground on your stomach with all cones in front of you.

Get up and sprint to the last cone.

Lie on the ground on your stomach with all cones behind you.

Get up and back peddle to the middle cone.

Lie on the ground.

Repeat this 10 x without rest.

Have a rest for 1 minute.

Repeat the whole thing 3 more times

Intermediate – < 15 min to complete

Advanced – <13 min to complete

THE PHILTHY BACKPEDDLE

EXERCISE NO. 2

For this exercise Set up 10 cones in a line 10m apart. This exercise consists of mixed cardio targeting different muscle groups with a 1min rest between sets

Tools – 10 Cones

Performance level – 80%

Rest between Sets – 1 min

Set up 10 cones in a line 10m apart.

Start at the first cone.

Run 20m forward

Backpeddle 10m

Keep repeating until you get to the last cone, then start again without rest.

Once at the end have a 1 minute rest.

Repeat the whole thing once more

Intermediate – < 10 min to complete

Advanced – < 9 min to complete

THE PHILTHY DROP SET

EXERCISE NO. 3 & 4

For this exercise leave the cone set up from exercise 2

(10 cones in a line 10m apart.) This exercise consists of mixed cardio targeting different muscle groups with a 1min rest between sets.

Tools – 10 Cones

Performance level – 80%

Rest between Sets – 1 min

With the cone set up from Exercise 2 go to the first cone.

Run to the first cone and do 10 push ups.

Run to the next cone and do 9 push ups.

Run to the next cone and do 8 push ups.

Keep going as you reduce the number of push ups until you get to the last cone.

Have 1 minute rest.

Start where you finished.

Run 10m and do 10 squats

Run to the next 10m and do 9 squats

Run to the next 10m and do 8 squats

Keep going as you reduce the number of squats until you get to the last cone.

Have 1 minute rest.

Repeat the whole thing once more

Intermediate – < 10 min to complete

Advanced – < 9 min to complete

BROKEN BRONCO

EXERCISE NO. 5

For this exercise you need 4 cones each at 20m intervals From the first cone count out 20m, then 40m then 60m.

Tools – 4 Cones

Performance level – 80%

Rest between Sets – 1 min

You need 4 cones. From the first cone count out 20m, then 40m then 60m.

 Run to 20m and come back, then run to 40m and come back then run to the 60m then come back.

Rest for 1m.

Repeat the whole thing 4 more times

Intermediate – < 12 min to complete

Advanced – < 9 min to complete

Referee Exercises Challenge Week 5

THE PHILTHY SUICIDE

EXERCISE NO. 1

After you complete the warm up exercises, Jog another 400m then commence the exercise. For this exercise Set up 6 cones in a line 20m apart. This exercise consists of mixed cardio targeting different muscle groups with a 3min rest & repeat once.

Tools – 3 Cones

Performance level – 80%

Rest between Suicides – 3 min

Set up 6 cones in a line 20m apart

Start at the 1st cone.

20m x 5 sets of sprints then turn and jog back to repeat

40m x 4 sets of sprints then turn and jog back to repeat

60m x 3 sets of sprints then jog through to 100m

80m x 2 sets of sprints then jog SLOWLY through to 100m

100m x 1 set

Have a rest for 3 minute.

Repeat the whole thing once more.

Intermediate – < 25 min to complete

Advanced – <22 min to complete

The PHILTHY GRID

EXERCISE NO. 2

For this exercise you need 4 cones setup in a square each at 10 – 15m intervals.

Tools – 4 Cones

Performance level – 80%

Rest between Sets –

3 min

Jog x 3 cones sprint for 1 cone

Jog x 2 cones sprint for 2 cone

Jog x 1 cones sprint for 3 cone

Sprint all 4 cones

Rest for 3min.

Repeat 6- 7 times

Intermediate – < 15 min to complete

Advanced – < 15 min to complete min 7 laps

BROKEN BRONCO – Multi Lap

EXERCISE NO. 3

For this exercise you need 4 cones each at 20m intervals From the first cone count out 20m, then 40m then 60m.

Tools – 4 Cones

Performance level – 80%

Rest between Sets –

3 min

Run to 20m and come back, then run to 40m and come back then run to the 60m then come back without stopping.

Rest for 3min.

Repeat this time running 2 laps without stopping

Rest for 3min

Repeat this time run 3 laps without stopping.

Intermediate – < 12 min to complete

Advanced – < 9 min to complete

Referee Exercises Challenge Week 6

BRONCO

EXERCISE NO. 1

After you complete the warm up exercises, Jog another 400m then commence the exercise. For this exercise you need 4 cones each at 20m intervals From the first cone count out 20m, then 40m then 60m.

Tools – 4 Cones

Performance level – 80 – 100%

Run to 20m and come back, then run to 40m and come back then run to the 60m then come back.

Repeat running 4 more laps without stopping

Total laps = 5

Intermediate – < 7 min to complete

Advanced – >5 min to complete

*Please seek medical advice before deciding if these exercises are appropriate for your individual circumstances. NSWRRA will not be liable for any cost, loss or injury incurred as a result of undertaking any or all of the above exercises. If you have any concerns about your health, consult your General Practitioner.