North Wales Coast Football Association

Details of the test are as follows:
Interval Fitness test. NWCFA
It is proposed for the area association to hold 2 fitness test during season 2016/17. Both tests will be track based and will be held along the lines of the International test/National test with suitable timings for an area association. For Referees looking to progress the test will become compulsory to move above Category 3A, and so this gives the opportunity to practice the test under a controlled condition.

All Referees are invited to attend the fitness test and partake for their benefit or personal challenge.

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Test 1.
6 X 40 meter sprints - Each sprint to be completed in Under 6.5 seconds.

There is a 60 second recovery between each sprint – Return to the start to go again. If one spring is outside the permitted time a 7th sprint will be allowed. To pass the Test 1, 6 sprints out of 7 should be completed in under 6.5 seconds.

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Test 2

10 Laps of a 400 meter running track.

EACH LAP WILL CONSIST OF;

4 X 75 meter Runs. 4 X 25 meter Walks.

The lap starts with a 75 meter run. This is followed by a 25 meter walk. This is followed by a 75 meter Run. This is followed by a 25 meter Walk. This is followed by a 75 meter run. This is followed by a 25 Meter Walk . This is followed by a 75 meter run. This is followed by a 25 meter walk.

End of Lap 1.

The Laps continue as above. When the 4th Walk on Lap 1 is completed Lap 2 Commences immediately and this continues for 10 laps.

In total 40 x 75 Meter Runs will be completed, and 40 x 75 Meter Walks will be completed.

Each Run should be completed within 18 seconds and each walk should be completed within 25 seconds.

It is based on staying together and working together. These runs are not sprints.

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Hopefully some of our Senior Referee will attend to take the test and talk everyone through it.