New bloggers

Hi everyone, as you may be able to tell I am really going to try and have more posts for you.  I want to keep the blog fresh and rolling so that our readers aren't checking in and constantly finding the same post at the top.

As such I have asked a few of my fellow referees from the Palmetto state to post whenever they can.  So expect some posts from some people other than me coming up.  As always, if you have any comments or suggestions we would love to hear them.

Thanks for reading!

FIFA Fitness? Not yet.

Long after all the Thanksgiving turkey and pumpkin pie along with all the Christmas goodies comes the thought that eventually you need to get in shape for the next season.  Well, that time has come and gone for me.  I’ll be attending a Regional Training Seminar (RTS) in Greensboro in mid-February, which means I have to run the FIFA fitness test (http://www.footballwest.com.au/resources/FIFAFitnessTest_E.pdf - They have 10 laps minimum on this but I know MLS uses 12 laps). 

I’ve never run the test before so I must admit to being a little intimidated.  The Cooper test is just a twelve minute run and you have to get something like five or six laps, roughly 1.5 miles I think.  For our local society we also run a 200 meter sprint and a 50 meter sprint (I think it’s 50), but generally it’s a piece of cake.  Like the link shows the FIFA test is an interval test, 150 meters running in 30 seconds followed by 50 meters walking in 35 seconds.  Those times might be different for RTS, but that’s the general gist of the test.

When I first got the email about RTS I knew I had to train.  One problem: I hate training.  I like running after things: usually soccer balls, basketballs, softballs (yes, I’m old now), and players on the pitch, but I hate to just run.  I got out a couple times during the week at 6:30am to run two to two-and-a-half miles.  Certainly not enough but after not training for several weeks since State Cup I had to get my legs under me.  Saturday I finally went out to the track to train more specifically for the fitness test next week.

My mentor for the Youth Regional Tournament last June had emailed me the training program he used to pass the fitness test for the MLS playoffs last fall.  He ran 30 intervals at 30 seconds apiece.  However, other than the difference in laps (15), he also changed the rest time for week one of training to 40 seconds for the first ten intervals, 45 seconds for the second ten intervals, and 50 seconds for the third ten.  Week two he changes the rest times to 35, 40, and 45.  Week three he switches to two sets of 15 intervals at 35 and 40 seconds rest.  Week four he goes 20 intervals with 35 seconds rest followed by 10 intervals at 40 seconds rest. 

The thinking behind this is that your body becomes conditioned for 30 intervals, not just 20 in the case of the website above or 24 in his case.  When the test comes around 24 intervals seems like a breeze.

It’s not a breeze the first time you go out and try it, at least not in my case.  It was pouring outside today where I live but I knew I had to get started with this kind of training.  I stretch, get a quick, half-mile jog in to loosen up my legs and then begin the intervals.  First six or seven were pretty straightforward.  Felt a little winded, but ok.  Got to around eight and was really feeling it.  I know, only got to freaking eight and I was getting gassed!  I was able to keep going to ten before I really felt like crap.  I took a longer break after the first ten to recover.  At the very least I wanted to keep running the 150 meter distance to get more used to it.  Well, I could only make it four more intervals. 

The total distance covered was 1.69 miles.  I’m currently ten intervals short of the required 24 and obviously way off the time required to pass.  Am I a little scared?  Heck yea.  Am I more encouraged than ever to do whatever it takes to pass.  You better believe it.  My goal is going to be to make it out to the track three times a week, maybe not always doing the training I’ve mentioned above but doing some sort of sprint training.

If you have any tips out there I would love to hear them and I would also like to hear if you will be attending any of the RTS around the country.