High Intensity Training
High-intensity or anaerobic training is vital for developing the ability to perform repeated high-intensity efforts such as sprints, accelerations, decelerations, and changes of direction. These repeated efforts are essential for Referees to keep pace with the match tempo and stay close to the play, especially during rapid transitions, line breaks, or counterattacks. High-intensity training should mimic the demands of the game by utilising change of directions (shuttles) and lateral movements during conditioning drills. High-intensity training is especially critical for Sevens Match Officials due to the fast-paced, high-intensity nature of refereeing Sevens matches.
There is a wide range of training modalities that can be utilised to improve anaerobic fitness:
1. Repeated Sprint Ability (RSA)
- Mode: 3-5 sets of 4-6 sprints of 30-50m at 100% effort
- Rest: 1:6 work-to-rest ratio
- Purpose: To enhance the ability to produce maximal or near-maximal sprint efforts repeatedly, which ensures the Match Officials can maintain optimal positions during the periods of high intensity, such as quick line breaks or counterattacks.
2. High-Intensity Interval Training (HIIT)
- Mode: 3-4 sets of 6-8 runs of 50-100m at 80-90% effort. Utilise shuttles and lateral movements to mimic game demands.
- Rest: 1:1 or 1:2 or 1:3 work-to-rest ratio
- Purpose: Improves work capacity and recovery between efforts to ensure Match Officials can keep up with match tempo, especially during periods of high intensity. Changes of direction and lateral movements can be incorporated into this form of conditioning to match the movement demands.
Practical Tips
- Start at the lower range for each of the training modalities
- Ensure a gradual increase in volume and intensity throughout the training program from week to week
- Ensure a mix of both endurance and high-intensity training methods throughout the training program
- Avoid back-to-back high-intensity training days