Designed for assistant referees
For each training session, complete all 3 parts and on game day only complete parts 1 and 3. Exercises should be completed in order and none skipped. All 18 exercises should take around 15-20 mins.
Set up a course (approx. 30m in length) of 6 pairs of parallel cones, approximately 4-6 metres apart. Make sure you have something you can use as support if needed for the calf raise exercise. With two referees starting at the first cone at the same time, working therir way down the cones performing each exercise, returning to the start after the last cone, by jogging back down the outside of the cones. In all exercises make sure you maintain good form by keeping hips, knees and ankles aligned. Control the knees and do not let them buckle inwards. Always land softly on the balls of your feet and bending the knees to absorb impact when performing the jumping exercises.
In part 2 there are 2 different levels of increasing difficult. You should start at level 1 and only move onto the next difficulty level when you have correctly and comfortably performed the exercise in several successive trainings, with good technique.
Choose the right video below and the correct level, and lets go