CH 05 · 21 MIN
Mechanics Mix
Moving the way an official moves: backwards and sideways too.
TIP
Keep your head up and your eyes on an imaginary play. Small quick steps on the changes.
What it is
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.
Running order
- Warm up5:00
- 6 repsMechanics calls 1:00, then Walk 1:0012:00
- Cool down4:00
Program code: w300-6x(m60-k60)-c240
| Time | Cue | You hear |
|---|---|---|
| 0:00 | TONE | Start tone |
| 0:00 | VOICE | "Warm up. 5 minutes." |
| 2:30 | VOICE | "Halfway." |
| 4:50 | VOICE | "Ten seconds." |
| 5:00 | TONE | Start tone |
| 5:00 | VOICE | "Rep 1 of 6. Mechanics calls. 60 seconds." |
| 5:05 | VOICE | "Back!" |
| 5:10 | VOICE | "Right!" |
| 5:15 | VOICE | "Stop!" |
| 5:20 | VOICE | "Forward!" |
| 5:25 | VOICE | "Left!" |
| 5:30 | VOICE | "Back!" |
| 5:35 | VOICE | "Forward!" |
| 5:40 | VOICE | "Stop!" |
Plus three short pips before every change of part that lasts 8 seconds or more.
Train safely
Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness.
Independent
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.