DIR Return Create A Forum - Home
---------------------------------------------------------
RateTheRef
HTML https://ratetheref.createaforum.com
---------------------------------------------------------
*****************************************************
DIR Return to: General Discussion
*****************************************************
#Post#: 17837--------------------------------------------------
Fitness test
DIR By: T
Date: June 7, 2020, 12:07 pm
---------------------------------------------------------
I have been promoted to Level 4 and have the fitness test coming
up in August
It is the Cooper Test- continuous run for 12 minutes and have to
cover at least 2600 metres
I have not always been the fittest or fastest- especially in
terms of endurance and mental toughness (brain always telling me
to stop !), and I am about 4 stone heavier than I should be
I am aiming for the fitness test in August (June and July are
cancelled because of corona)
Does anyone have any tips on training and preparing for the test
itself? And anything else that would be useful
I am pretty anxious about not passing
Has anyone else been through a similar situation ?
Tia..
#Post#: 17843--------------------------------------------------
Re: Fitness test
DIR By: AFAref
Date: June 7, 2020, 2:16 pm
---------------------------------------------------------
I always struggled with my fitness test, due to health issues it
was almost a maximal test for me, and it was that what did for
me in the end rather than my marks. Which was a shame as I was
doing well at the time, but lets be honest I was never going to
get my 3 "while I had a hole in my backside" as someone once
told me :)
I started 6 weeks before the test by running the distance out
and about. I had had 2 or 3 routes locally I could do. I started
my watch and never worried about it, my aim was to complete the
2.7k (as it was then) without stopping. My "natural" first run
was always around the 18 minute mark so I had 6 weeks to knock 6
minutes off.
I would train Tuesday's and Thursday's and then every Sunday I'd
do the 2.7 run to see how I was getting on. I was usually there
or thereabouts each Sunday, and if I wasn't I'd think "well I'd
have the adrenaline on the day to get me through". I'd always do
one Sunday, usually 2 or 3 weeks out, on the track to remind me
of the mental stamina needed. I always found lap 3 to 4 the
hardest as I was in "no mans land", once I'd done 4 laps I'd
broken the back of of it, so it was a case of carrying on so I
didn't have to do the retest!
One of the midweek sessions would be on the track, running 400
metres as quick as I could, minute break, then go again. I'd do
8 of them just to build my stamina.
I wouldn't drink alcohol for the month before it, and would have
ice cold baths after my training sessions to help the leg
muscles.
I've been off 10 years this year, but I got through it 9 times
(and failed 3!).
There are lots of county groups that go running nowadays, so
contact your RDO and see where they do it and what test venue
they will all be at to help you through it.
Good Luck and enjoy the experience once you pass
#Post#: 17850--------------------------------------------------
Re: Fitness test
DIR By: Whistleblower
Date: June 8, 2020, 9:55 am
---------------------------------------------------------
Yes, very good luck with the Test. I am sure the psychological
aspect of a successful outcome is just as important as the
purely athletic. Belief that you will succeed must surely help.
Thank goodness I never had to pass these modern tests. My style
of motion was very much of the Martin Bodenham/Roger Furnandiz
school of running
#Post#: 17851--------------------------------------------------
Re: Fitness test
DIR By: Whistleblower
Date: June 8, 2020, 10:00 am
---------------------------------------------------------
......and take heart. My last trip to Portman Road enabled me to
see Trevor Kettle who put in as immobile and static a refereeing
performance as I have seen at this level for many a year and
presumably he passed the fitness test, so there is always hope.
#Post#: 17868--------------------------------------------------
Re: Fitness test
DIR By: TheThingFromLewes
Date: June 9, 2020, 12:58 pm
---------------------------------------------------------
--- Quote from: Whistleblower link ---
>
> ......and take heart. My last trip to Portman Road enabled me
to see Trevor Kettle who put in as immobile and static a
refereeing performance as I have seen at this level for many a
year and presumably he passed the fitness test, so there is
always hope.
>
--- End Quote ---
Begs the question how Hackett managed to last 90 minutes in his
era.
#Post#: 17872--------------------------------------------------
Re: Fitness test
DIR By: guest3
Date: June 9, 2020, 3:27 pm
---------------------------------------------------------
We had the same test until 2010. After that we follow FIFA's
modern tests. Now it's 75m running / 25m walking.
I always considered the Cooper test as one of the easiest
especially comparing with the YO-YO dynamic test.
My tip: there is no need to be anxious. Believe in your self and
you will succeed. I have seen many refs failing this test just
because they were anxious and afraid.
Good luck.
#Post#: 17984--------------------------------------------------
Re: Fitness test
DIR By: adcr85
Date: June 15, 2020, 5:03 pm
---------------------------------------------------------
Also others may give you different advice but one that worked
for me for the day itself rather than the preparation (though
you can keep it in mind) is to pace yourself
2600m in 12 minutes is 6 1/2 laps of the track in 12 minutes -
so you will start at the 200M start on the track, and then try
and get a pacing of 1 min 45 per lap, then this will give you 1
1/2 mins for the final 200m. I just found that breaking it down
into smaller sections like this made it more manageable in my
head (a bit like breaking a match down into 15 min chunks). Some
people who have great fitness will disappear into the distance,
and absolutely fair play to them, but there will people who may
struggle more with fitness who try and keep up and then really
struggle in laps 3/4/5. If you do have access to an athletics
trap in your prep then maybe see if doing a 1min 45 lap is
possible and if so just stick at that pace. As far as I know you
get no added medals for doing extra laps, so just aim for the
2600
#Post#: 17986--------------------------------------------------
Re: Fitness test
DIR By: Comeonref
Date: June 16, 2020, 2:13 am
---------------------------------------------------------
The vast majority of officials do not relish the fitness test.
The best tips I can offer and they worked for me . Firstly
prepare by running on grass. I used to run on a school running
track. Admittedly at the moment there aren’t going to many
marked out but I found to prepare on grass and if you were there
or there about before the test. Then going onto a proper track
would be worth 20-30 seconds to me. My second tip is try and run
on the day with someone and hopefully help each other round. Be
positive, have the lap times in your head. You can succeed.
There a lot of refs who have done so with a similar outlook and
determination not to have to travel and retest.
#Post#: 18008--------------------------------------------------
Re: Fitness test
DIR By: Ref Watcher
Date: June 16, 2020, 11:27 am
---------------------------------------------------------
I sympathise. I have always found it physically tough. I can
run all day at my pace. Unfortunately my pace is a little short
of fitness test pace. A couple of years ago when the test was
held on a roastingly hot day I got to within 200m of the line
with over a minute left and my legs literally gave out; I could
barely support my own weight. Since then I have found it
mentally tough too; unwilling to push myself too hard in case
that happens again, which has made it even tougher. Age doesn't
help either >:(.
I have changed my training to include repetitions of faster work
for shorter distances to get myself used to a higher tempo while
mixing in longer runs (5k plus) at a slower, but decent, pace so
that mentally I know I will get to the end even if a big effort
is required over the last lap or two. I don't do the actual
distance more than once a week. Despite all that, at the moment
I am half a minute down on this time last year, which is a
concern.
#Post#: 18411--------------------------------------------------
Re: Fitness test
DIR By: QuoCob
Date: June 26, 2020, 4:59 am
---------------------------------------------------------
Do the test then revert to type for the remainder of the season
until the test comes round again?
You should be able to pass the test at any time during the
season, it's a basic fitness test as an entry into the new
season. Your fitness should improve on that as the season goes
on.
I get the impression that some build to pass the entry test and
then ease off, knowing that they don't have to worry about being
fit to that determined and measured standard or alternatively,
slob out the close season until the next one?
*****************************************************
Page 1 of 2
DIR Next Page