THE DIAL
Eight stations
Each station is a whole workout with its warm-up and cool-down built in. Tap one to see every part and hear how it runs, or press play straight from here.
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CH 01
Run-Walk Base
Coming back after a break, or starting out.
Eight rounds of one easy minute jogging and ninety seconds walking, between a five-minute warm-up and a five-minute cool-down. Builds the base every other station stands on.
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CH 02
Tempo Builder
Officials who can jog 20 minutes and want more engine.
Three five-minute blocks at a comfortably hard pace with two minutes of walking between them. The pace you could hold for a whole half, but not chat at.
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CH 03
Interval 15/20
Training for a timed run-walk interval standard.
Two sets of twenty reps: run fifteen seconds, walk twenty. Two minutes of rest between the sets. If your association publishes its own run and walk times, build them in the Studio instead.
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CH 04
Shuttle Ladder
Testing where your speed tops out today.
Run 20 metres between two lines, turning on each tone. Every level (about a minute) the tones come a little faster: level 1 is 8 km/h, each level adds half a kilometre an hour, up to level 14 at 14.5 km/h. Stop when you miss the line on two tones in a row, and log the level you reached.
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CH 05
Mechanics Mix
Moving the way an official moves: backwards and sideways too.
Six one-minute blocks of spoken calls every five seconds (forward, back, left, right, stop), each followed by a minute of walking. React to the call: jog forward, backpedal, side-step, or stop and square up.
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CH 06
Sprint and Recover
Getting to the spot on a fast break or a breakaway.
Two sets of six six-second sprints, each with 34 seconds of walking back. Three minutes of rest between the sets. A full ten-minute warm-up first.
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CH 07
Game Length
Lasting the whole game, not just the first half.
Two twenty-minute halves of easy running with a thirty-second surge every five minutes, and a ten-minute halftime. An hour on your feet, with the voice telling you when to lift.
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CH 08
Pre-game Warm-up
The ten minutes before you walk on.
Four minutes of easy jogging, then three rounds of backpedal, side-step, a short burst and a walk, then two minutes easy. Short enough to do at the venue.
Not affiliated with any officials' association, league or governing body. The stations are written by this site; they are not any association's fitness test. Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness.