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North East Wales Referees Association
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Training
 
Training is an essential part of any referees preparation to be "match fit". There is an old saying that: "A fit referee is not always good. But, a good referee is always fit!"
 
With this in mind the North East Wales Football Association (NEWFA, to whom we are affiliated) organise and pay for
 
Training at the Queensway Sports Centre each Wednesday at 7pm
 
This is open to all registered referees within NEWFA and is an opportunity to improve fitness as well as a great chance to socialise with other referees and discuss incidents that have occurred in matches or seek advice on issues.
 
Why Train?
 
Tiredness is proven to have a negative effect on decision making. Therefore a referee who is tired is more likely to make mistakes. By improving fitness referees can be closer to the action as well as being less tired and able to think straight during games.
 
Also in order to gain promotions to level 5 or above referees also need to be fit enough to pass a fitness test.
 
Fitness Tests
 
Within NEWFA the main test used is the "Cooper Test" which involves running continaully for 12 minutes. Within this time referees are required to cover a minimum distance of 2,200 metres. Following this the referee has to complete 2 x 50m sprints each in under 7.5 secs then 2 x 200m sprints each in under 32 secs.
 
For the Welsh Premier League referees and assistant referees are required to complete the FIFA fitness test which involves 6 * 40m sprints each in under 6.2 secs (6 secs for assistants) followed by 10 laps of a track consisting of 2 runs of 150m's in 30 secs each followed by a 50m walk in 40 secs (45 secs for assistants)
 
What to Bear in Mind When Training:
 
Follow these simple Training Guidelines to improve your fitness and remain free from injury.
  1. Don’t work too hard too soon. Improvements in fitness take time. If you rush your progression you may injure yourself. The primary objective is that you stay injury free, so don’t overtrain.
  2. Try to vary your training so you alternate hard and easy days.
  3. All sessions should start and finish with a warm up/down followed by stretching.
  4. Always train within your training zone (i.e. 70% - 90% of maximum heart rate).
  5. Do not train if you are ill.
  6. If you are injured try and substitute training for activities such as cycling or swimming to help you maintain your fitness.
  7. Invest in decent clothing and footwear. It is important to wear good shoes especially when training on hard surfaces.
  8. Don’t jog in fog!
  9. If you go jogging in the dark always wear light coloured clothing so you can be seen easily. Better still, wear a reflective jacket.
  10. Don’t eat, drink caffeine or use tobacco products within 2 hours of a game or training session.
  11. Regularly consume water before, during and after training and matches