How fit do you need to be?

Here we give some suggestions for measures and targets for each of these for referees in the various player age groups of AYSO. If you test yourself against these, please take it easy and don't hurt yourself. Especially if you have not been running regularly recently, do the drills gently at first and slowly increase the effort level. If you decide you want to improve your results, start a regular exercise routine (e.g. as described in Get fit!) and just occasionally measure yourself again (rather than running the drills over and over). A more balanced workout regime is safer, more fun and will still produce a rapid improvement when you measure yourself again.

Endurance

The targets for Under 14 on down are very undemanding. Younger referees, or those who aspire to very tight coverage of play, should shoot for 2000m or better. If we consider targets for referees of different ages, David Ager, in The soccer referee's manual, gives the following guidelines for an "in condition" referee for the 12 minute run.

1. Agility run: A square 10m on a side is laid out. The referee begins at one corner and runs backwards along one side, side steps right along the next, runs forward along the third and side steps right along the fourth (arriving back at the start point). The referee then returns around the square, side stepping left, backwards, left and forwards in turn. The time is the total time around the square twice.
2. Staggered run: Marks are placed in a straight line at 5, 10, 15, 20 and 25 metres from a start point. The referee runs from the start point to the 5m mark, back to the start, to the 10m mark, back, etc. until each mark has been visited and returned from (a total of 150m).

Be careful running these drills! These are exactly the kind of movements that will strain or pull muscles if you overdo it before you are used to them. Take them slowly until they feel comfortable.