FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 1/42 OBJECTIVES & PLANNING Beste scheidsrechters en assistent-scheidsrechters Onderstaand graag een voorbeeld van planning ter voorbereiding van het nieuwe seizoen. In totaal omvat het programma 8 weken van 4 trainingen, telkens opgebouwd volgens een vast schema. Het is aan ieder van u om te bekijken wat in uw persoonlijke mogelijkheden en organisatie ligt om er datgene uit te halen wat jou beter kan maken. Er wordt, naast de nieuwe FIFA tests, tevens verwezen naar yo-yo intermittent en ARIET daar de nationale amateur scheidsrechters en assistent-scheidsrechters daar evenzeer mee te maken zullen krijgen gedurende het seizoen. De bijhorende ‘biebs’ zowel van de FIFA test als van de alternatieve testvormen kunnen aangevraagd worden bij uw respectievelijke provinciaal trainer en/of uw provinciaal secretariaat. Het schema is opgemaakt in het Engels voorzien van de nodige tekeningen. Dit om praktische redenen. Wensen u graag veel sportief genot. Geniet alvast van uw volgende wedstrijd! Namens Bureau Arbitrage VFV Jean-Baptist Bultynck Coördinator Arbitrage VFV

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 2/42 EXTRA INFORMATION Extra information: •

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The training plan has been organized to a typical week that involves only one match on the weekend. If you have another match or mid-week match – please discuss this plan with your local coach and adjust for you needs. Dedicate special attention to injury prevention exercises on each training session. If you have any muscular complains or some form of injury – do not resume normal training session – contact your local physiotherapist, fitness coach and inform your provincial office. Take care about regular recovery program (massage etc.). During all trainings take care about proper running technique.

Examples of alternative week plans: -

Mon Tue Wed Thu Fri Sat Sun

normal: AR alternative: AR 2 games/week: SE/RSA Agi / HI Rest Rest Rest Agi / HI S Str / SE/RSA Rest Game Rest Str / SE/RSA AR S S S Game Game Game

Enjoy your next exiting game!

Jean-Baptist

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 3/42 WEEK 1 Monday Tr. 01 • Active recovery (AR) o 10’ warm up (walking & jogging on a treadmill between 8 & 12 km/hr, followed by mobilisation exercises) o 30’ non-weight bearing exercises (70% HRmax), such as: ! 10-12’ cycling (80-90 cycles/min) ! 8-12’ rowing (25-30 cycles/min) ! 10-12’ gliding / stepping (60-70 cycles/min) o 10’ extensive stretching, followed by o Sauna, Jacuzzi, massage • Total duration: +/-50 min Tuesday Tr. 02 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o In combination with agility. ! Medium Intensity (MI) o MI-endurance run. ! Cool down ! Total duration: +/- 70 min

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Speed Tr. o Speed combined with agility. All exercises must be performed maximally in order to gain the full physiological benefit. This work should be quality and non-fatiguing. The HR should be back to 60-65% HRmax prior to each individual sprint. o Organisation of the exercise o 5 different sprinting exercises make 1 set; walk back slowly after every sprint; start each run on every 60 sec ! 1. Walk + sprint ! 2. Sideways R & L + sprint ! 3. High Knees + sprint ! 4. Zigzag shuffle L & R + sprint ! 5. Backwards/turn + sprint o 3 sets in total (= 15 sprints) o 4 min recovery in between the sets

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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Medium Intensity Tr. o Referees & Assistant Referees o Endurance: 40 min duration run at 75% o Each 5 min an acceleration of 15 sec (full speed) (7 accelerations in total)

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Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Wednesday

Rest Day

Thursday Tr. 03 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Strength o Basic set of core stability exercises & injury prevention ! Speed Endurance (SE) o Field run exercise for Referees & Assistant Referees ! Cool down ! Total duration: +/- 75 min

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Strength & Core Stability ! See additional sheets!

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Speed Endurance Tr. o Field exercise Referees around the field of play. o Organisation of the exercise: ! Set 1: Run 8 to 10 laps of the speed endurance exercise as indicated in the picture. Run at 90% of the maximal running speed in the length of the field, followed by walking & jogging in the width of the field and

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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! ! !

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then run again at 90% of the maximal running speed (in 12 to 15 sec) in the length of the field of play. Finally walk and jog back to the start! Recovery: 3 min Set 2: Again 8 to 10 laps of the same exercise. Note: Look always ‘inside’ towards your assistant!

o o

Field exercise Assistant Referees along the side-line (with flag!!!) Organisation of the exercise: ! Perform the speed endurance exercise as indicated in the picture. ! 6 to 8x, almost max, 2 sets ! 4’ recovery & stretching break (until pulsations < 120 bpm)

o

NOTE: ! The use of your flag is very useful! ! Look always towards the pitch (towards your referee)!

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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Friday

Rest Day

Saturday Tr. 04 ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Extra speed work! ! Cool down ! Total duration: +/- 50 min

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Speed Tr. o Organisation of the exercise ! Sprint exercise in the penalty area: sprint – jog – backwards – jog – sideways – sprint – return by walking ! 5 laps make 1 set ! 2 sets in total

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Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Sunday Game / Alternative ! Refereeing in the national/regional league. ! Alternatively, o Referees can also practice other sports they are familiar with (e.g., badminton, tennis, squash, or playing 5-aside soccer) to improve speed and agility. o To improve endurance race biking or mountain biking are also nice possibilities.

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 7/42 WEEK 2 Monday Tr. 05 • Active recovery (AR) o 10’ warm up (walking & jogging on a treadmill between 8 & 12 km/hr, followed by mobilisation exercises) o 30’ non-weight bearing exercises (70% HRmax), such as: ! 10-12’ cycling (80-90 cycles/min) ! 8-12’ rowing (25-30 cycles/min) ! 10-12’ gliding / stepping (60-70 cycles/min) o 10’ extensive stretching, followed by o Sauna, Jacuzzi, massage • Total duration: +/-50 min

Tuesday Tr. 06 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o In combination with agility. ! Medium Intensity (MI) o MI-endurance run. ! Cool down ! Total duration: +/- 70 min

!

Speed Tr. o Speed combined with agility. All exercises must be performed maximally in order to gain the full physiological benefit. This work should be quality and non-fatiguing. The HR should be back to 60-65% HRmax prior to each individual sprint. o Organisation of the exercise o 5 sprints make 1 set; walk back slowly after every sprint; start each run on every 60 sec ! See picture: Start by jogging 20 m – 20m backwards – finish with a sprint of 40m with a U-turn o 3 sets in total (= 15 sprints) o 4 min recovery in between the sets

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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Medium Intensity Tr. o Referees & Assistant Referees o Endurance: 40 min duration run at 75% o Each 4 min an acceleration of 15 sec (full speed) (9 accelerations in total)

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Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Wednesday

Rest Day

Thursday Tr. 07 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Strength o Basic set of core stability exercises & injury prevention ! Speed Endurance exercise(SE) o A different exercise for Referees & Assistant Referees ! Cool down ! Total duration: +/- 75 min

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Strength & Core Stability o See additional sheets!

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Speed Endurance Tr. o Field exercise Referees on the diagonal o Organisation of the exercise: ! Set 1: Combination of HI – S – J and W. • 0-1: HI (90%) / 1-2: J / 2-3: S (100%) / 3-4: W /

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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! ! !

o o

o

• Repeat 4x: 4-1: HI / 1-2: J / 2-5: S / 5-6: W / • 6-1: Hi / 1-2: J / 2-7: S / 7-8: W / • 8-1: HI / 1-2: J / 2-9: S / 9-10: W / • 10-1: HI / 1-2: J / 2-11: S / 11-1: W! Recovery: 4 min in between sets Set 2: Repeat the same exercise. Set 3: Repeat in opposite order (11-8 / 9-6 / 7-4 and 5-0)

Field exercise Assistant Referees along the side-line (with flag!!!) Organisation of the exercise: ! Set 1: Perform 10 min of the speed endurance exercise as indicated in the picture. Make the Speed variation from (1) to (4) and back to (1) ! Recovery: 4 min ! Set 2: Repeat the same exercise. ! All together this exercise takes 10 + 4 + 10 = +/- 24 min NOTE: ! The use of your flag is very useful! ! Look always towards the pitch (towards your referee)!

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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! Friday

Cool down

5’ jogging and walking, followed by 10’ extensive stretching Rest Day

Saturday Tr. 08 ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Extra speed work! ! Cool down ! Total duration: +/- 50 min

!

Speed Tr. o Organisation of the exercise ! Sprint exercise in the penalty area: sprint – jog – sideways L & R – backwards - sprint – return by walking ! 5 laps make 1 set ! 2 sets in total

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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!

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Sunday Game / Alternative ! Refereeing in the national/regional league. ! Alternatively, o Referees can also practice other sports they are familiar with (e.g., badminton, tennis, squash, or playing 5-aside soccer) to improve speed and agility. o To improve endurance race biking or mountain biking are also nice possibilities.

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 12/42 WEEK 3 Monday Tr. 09 • Active recovery (AR) o 10’ warm up (walking & jogging on a treadmill between 8 & 12 km/hr, followed by mobilisation exercises) o 30’ non-weight bearing exercises (70% HRmax), such as: ! 10-12’ cycling (80-90 cycles/min) ! 8-12’ rowing (25-30 cycles/min) ! 10-12’ gliding / stepping (60-70 cycles/min) o 10’ extensive stretching, followed by o Sauna, Jacuzzi, massage • Total duration: +/-50 min Tuesday Tr. 10 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Reactive exercises o Speed in combination with agility. ! High Intensity (HI) o HI-runs on the field. ! Cool down ! Total duration: +/- 70 min

!

Speed Tr. (part 1) o ‘Reactive exercises’ ! High jumps with two knees together up (10x) + sprint • 3x 5 m; 3x 10 m; 3x 15 m ! Step up and down on one step (10x) + sprint upstairs 5 to 10 m • 5 reps ! NOTE: • Perform each sprint at maximal speed! • Pay attention to your technique! o Active arm action in line with the body o Foot positioning (straight forwards) o Lean a little forward with the body o … • Take your time for a full recovery by walking back to start.

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Speed Tr. o Set 1: Speed exercises in combination with agility (turning)! Sprint back and forth 5m – 10m – 5m. In total 40m. 4 times make one set. o Recovery: 4 min (also recovery after each sprint by walking to the goal line and back) o Set 2: Repeat the same exercise.

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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High Intensity Tr. o Referees & Assistant Referees o Exercise: HI-run for 60 or 40m with a short recovery time. ! Set 1 & 3: 8 x 60m HI run – 10-11 sec. / 20 sec. Recovery ! Set 2 & 4: 10 x 40m HI run – 7 sec. / 15 sec. Recovery o Recovery: between sets – 4 minutes o Intensity: > 90% of your HR max

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Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Wednesday

Rest Day

Thursday Tr. 11 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km)

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 14/42 ! !

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Warm up (WU) o 20’ extensive warm up, mobilisation and stretching Strength o Basic set of core stability exercises & injury prevention EXTRA Speed o Agility exercise High intensity (HI) o Extra preparation for the new fitness targets … will benefit also your games Cool down Total duration: +/- 75 min

!

Strength & Core Stability ! See additional sheets!

!

Extra Speed Exercise o Agility o T-drill: Sprint 10m (touch the cone A.) – sideways R (touch cone B.) – sideways L to the other end (touch cone C.) – sideways R (touch cone A.) – backwards to the finish line o A second time: start Left side instead of Right side.

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High Intensity Tr. o Referees: Yo-Yo based o Organisation of the exercise: ! Yo-Yo Intermittent Recovery test Level 1 ! Set 1: level 5.1 – 14.6 (+/- 5min 40) ! Set 2: level 14.7 – 16.6 (+/- 5 min) ! Set 3: level 15.5 – 16.8 (+/- 5 min) ! Recovery: 3 min in between sets

o o

Assistant Referees: ARIET based Organisation of the exercise: ! Yo-Yo Intermittent Endurance test Level 2 ! Set 1: level 8.0 (1) – 13.5 (2) (+/- 4 min)

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 15/42 ! ! ! !

Cool down

Friday

Set 2: level 13.5 (3) – 14.5 (3) (+/- 4 min) Set 3: level 13.5 (6) – 15.0 (3) (+/- 4 min) Recovery: 3 min in between sets 5’ jogging and walking, followed by 10’ extensive stretching

Rest Day

Saturday Tr. 12 ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Extra speed work! ! Cool down ! Total duration: +/- 50 min

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Speed Tr. o Organisation of the exercise ! 2 sets in total ! Set 1: Four consecutive sprints of 10 – 20 – 30 and 40m. After each sprint undertake a recovery loop (jog or walk) to the edge of the field of play and back (as indicated). Repeat the sequence twice or 3 times. ! Recovery: 4 min (also recovery after each sprint by walking back) ! Set 2: Repeat the same exercise. ! In total 100m x 3 x 2 = 600m. ! Use the polar watch to determine the recovery time in between repetitions. It should be less than 60-65% of HRmax before you restart the next repetition (approximately 120 bts/min)

!

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 16/42 Sunday Game / Alternative ! Refereeing in the national/regional league. ! Alternatively, o Referees can also practice other sports they are familiar with (e.g., badminton, tennis, squash, or playing 5-aside soccer) to improve speed and agility. o To improve endurance race biking or mountain biking are also nice possibilities.

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

16

FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 17/42 WEEK 4 Monday Tr. 13 • Active recovery (AR) o 10’ warm up (walking & jogging on a treadmill between 8 & 12 km/hr, followed by mobilisation exercises) o 30’ non-weight bearing exercises (70% HRmax), such as: ! 10-12’ cycling (80-90 cycles/min) ! 8-12’ rowing (25-30 cycles/min) ! 10-12’ gliding / stepping (60-70 cycles/min) o 10’ extensive stretching, followed by o Sauna, Jacuzzi, massage • Total duration: +/-50 min

Tuesday Tr. 14 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Reactive exercises o Speed in combination with agility. ! High Intensity (HI) o HI field run exercise ! Cool down ! Total duration: +/- 70 min

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Speed Tr. (part 1) o ‘Reactive exercises’ ! ‘Superstars’ (10x) + sprint • 3x 5 m; 3x 10 m • ‘Superstars’: o Feet and hands on the ground position o Move your feet as fast as possible forwards & backwards on the ground (hands stay on the ground) o It gives the impression you ‘sprint’ on the spot. ! ‘Squat position’ + high knees + sprint • 2x 15 m; 2x 20 m • ‘Squat position’: Put yourself with your back straight to the wall; knees 90°; hold this position for 20 sec (you feel the tension in your quadriceps) • Immediately after the 20 sec ‘squat position’, high knees on the spot for 3 sec + full sprint ! NOTE: • Perform each sprint at maximal speed! • Pay attention to your technique! o Active arm action in line with the body o Foot positioning (straight forwards) o Lean a little forward with the body Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 18/42 •

o … Take your time for a full recovery by walking back to start.

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Speed Tr. o Set 1 (A): Reaction / reactive exercises in combination with speed! Full speed Sprint- Sideways – Backwards – 3 tot 5 times + finishing with a 10m sprint. o Recovery: 4 min (also recovery after each sprint by walking back) o Set 2: Repeat the same exercise.

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High Intensity Tr. o Referees & Assistant Referees o Set 1: Yo-Yo based exercise: 12 shuttles (50m – turn L – 50m) to be completed in 20sec. 20’’ recovery walk (20m) (total time of 8 min) o Recovery can also be: 10m walk + 10 m jog o Recovery: 4 min o Set 2: Repeat the same exercise. (turn R in stead of L) o Total time: 8’ + 4’ + 8’ or 2880m (2200 at HI and 880m walking)

!

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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Wednesday

Rest Day

Thursday Tr. 15 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Strength o Basic set of core stability exercises & injury prevention EXTRA Speed o Agility exercise ! High Intensity (HI) o Extra preparation for the new fitness targets … will benefit also your games. ! Cool down ! Total duration: +/- 75 min

!

Strength & Core Stability o See additional sheets!

!

Extra Speed Exercise o Agility o CODA-drill: Sprint 10m (one (L&R) 8m – sprint back to the must be done at maximum sideways run and touching the

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foot lined up with the cone) – 2x side ways finish line. 2 reps in total to perform. Exercise speed but respecting correct technique of course lines with the forward foot.

High Intensity Tr. o Referees: based on FIFA fitness test o Organisation of the exercise: ! Files 15”-20” (75m HI in 15’’ and 25 walk in 20’’) • Depending on the level! See extra chart. ! Set 1: 6 laps 15”-20”

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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p. 20/42 ! ! o o

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Recovery: 3 to 4 min in between Set 2: again 6 laps 15”-20”

Assistant Referees: based on FIFA fitness test Organisation of the exercise: ! Files 15”-22” (75m HI in 15’’ and 25 walk in 20’’) • Depending on the level! See extra chart. ! Set 1: 6 laps 15”-22” ! Recovery: 3 to 4 min in between ! Set 2: again 6 laps 15”-22”

Cool down

Friday

5’ jogging and walking, followed by 10’ extensive stretching Rest Day

Saturday Tr. 16 ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Extra speed work! ! Cool down ! Total duration: +/- 50 min

!

Speed Tr. o Organisation of the exercise ! Set 1: Sprints from a dynamic position; MD-1. Referees on specific positions on the pitch. Assistant referees run with their flag along the sideline. ! Recovery: 4 min ! Set 2: Repeat the same exercise.

!

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

20

FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 21/42 Sunday Game / Alternative ! Refereeing in the national/regional league. ! Alternatively, o Referees can also practice other sports they are familiar with (e.g., badminton, tennis, squash, or playing 5-aside soccer) to improve speed and agility. o To improve endurance race biking or mountain biking are also nice possibilities.

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

21

FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 22/42 WEEK 5 Monday Tr. 17 • Active recovery (AR) o 10’ warm up (walking & jogging on a treadmill between 8 & 12 km/hr, followed by mobilisation exercises) o 30’ non-weight bearing exercises (70% HRmax), such as: ! 10-12’ cycling (80-90 cycles/min) ! 8-12’ rowing (25-30 cycles/min) ! 10-12’ gliding / stepping (60-70 cycles/min) o 10’ extensive stretching, followed by o Sauna, Jacuzzi, massage • Total duration: +/-50 min

Tuesday Tr. 18 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Reactive exercises o Speed in combination with agility. ! High Intensity (HI) o HI-endurance run. ! Cool down ! Total duration: +/- 70 min

!

Speed Tr. (part 1) o ‘Reactive exercises’ ! High jumps with two knees together up (10x) + sprint • 3x 5 m; 3x 10 m; 3x 15 m ! Step up and down on one step (10x) + sprint upstairs 5 to 10 m • 5 reps ! NOTE: • Perform each sprint at maximal speed! • Pay attention to your technique! o Active arm action in line with the body o Foot positioning (straight forwards) o Lean a little forward with the body o … • Take your time for a full recovery by walking back to start.

!

Speed Tr. o Speed combined with agility. All exercises must be performed maximally in order to gain the full physiological benefit. This work should be quality and non-fatiguing. The HR should be back to 60-65% HRmax prior to each individual sprint. o Organisation of the exercise

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 23/42 o

o o

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5 different sprinting exercises make 1 set; walk back slowly after every sprint; start each run on every 60 sec ! 1. Walk + sprint ! 2. Sideways R & L + sprint ! 3. High Knees + sprint ! 4. Zigzag shuffle L & R + sprint ! 5. Backwards/turn + sprint 3 sets in total (= 15 sprints) 4 min recovery in between the sets

High Intensity Tr. o Referees & Assistant Referees o Exercise: HI-run for 50m + 5m walk + HI run 50m + 15m jog +10m jog (about 20’’-22’’) o Sets: 3 sets of 8 laps (3 x 800m HI) or (3x 1040m in total) o Recovery: between sets – 4 minutes o Intensity: > 90% of your HR max

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 24/42 !

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Wednesday

Rest Day

Thursday Tr. 19 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Strength o Basic set of core stability exercises & injury prevention EXTRA Speed o Agility exercise ! High Intensity (HI) o Extra preparation for the new fitness targets … will also benefit your games. ! Cool down ! Total duration: +/- 75 min

!

Strength & Core Stability ! See additional sheets!

!

Extra Speed Exercise o Agility o T-drill: Sprint 10m (touch the cone A.) – sideways R (touch cone B.) – sideways L to the other end (touch cone C.) – sideways R (touch cone A.) – backwards to the finish line o A second time: start Left side instead of Right side.

!

High Intensity Tr. o Referees: Yo-Yo based o Organisation of the exercise: ! Yo-Yo Intermittent Recovery test Level 1 ! Set 1: level 14.1 – 15.8 (+/- 5min) ! Set 2: level 16.1 – 17.2 (+/- 3 min) ! Recovery: 3 min in between sets

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 25/42 o o

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Assistant Referees: ARIET based Organisation of the exercise: ! Yo-Yo Intermittent Endurance test Level 2 ! Set 1: level 13.0 (1) – 14.0 (5) (+/- 5 min) ! Set 2: level 14.0 (6) – 15.5 (4) (+/- 3 min) ! Recovery: 3 min in between sets

Cool down

Friday

5’ jogging and walking, followed by 10’ extensive stretching

Rest Day

Saturday Tr. 20 ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Extra speed work! ! Cool down ! Total duration: +/- 50 min

!

Speed Tr. o Organisation of the exercise ! Set 1: Typical referee and assistant referee match preparation exercise. Sprinting and sideways for the AR (5x). Inside (sprint) and outside (backwards) the penalty area for the R (5x). ! Recovery: 4 min (also recovery after each sprint by walking back) ! Set 2: Repeat the same exercise. ! Perform each repetition maximally in order to gain the full physiological benefit and remember the work rest recovery ratio 1-10 as this work should be quality and non-fatiguing. So walk slowly! The HR should be back to 60-65% HRmax prior to each individual sprint.

!

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

25

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p. 26/42

Sunday Game / Alternative ! Refereeing in the national league. ! Alternatively, o Referees can also practice other sports they are familiar with (e.g., badminton, tennis, squash, or playing 5-aside soccer) to improve speed and agility. o To improve endurance race biking or mountain biking are also nice possibilities.

 

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 27/42 WEEK 6 Monday Tr. 21 • Active recovery (AR) o 10’ warm up (walking & jogging on a treadmill between 8 & 12 km/hr, followed by mobilisation exercises) o 30’ non-weight bearing exercises (70% HRmax), such as: ! 10-12’ cycling (80-90 cycles/min) ! 8-12’ rowing (25-30 cycles/min) ! 10-12’ gliding / stepping (60-70 cycles/min) o 10’ extensive stretching, followed by o Sauna, Jacuzzi, massage • Total duration: +/-50 min

Tuesday Tr. 22 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Reactive exercises o Speed in combination with agility. ! High Intensity (HI) o HI endurance run by preference on a soft surface (on grass, in a forest, …) ! Cool down ! Total duration: +/- 70 min

!

Speed Tr. (part 1) o ‘Reactive exercises’ ! ‘Superstars’ (10x) + sprint • 3x 5 m; 3x 10 m • ‘Superstars’: o Feet and hands on the ground position o Move your feet as fast as possible forwards & backwards on the ground (hands stay on the ground) o It gives the impression you ‘sprint’ on the spot. ! ‘Squat position’ + high knees + sprint • 2x 15 m; 2x 20 m • ‘Squat position’: Put yourself with your back straight to the wall; knees 90°; hold this position for 20 sec (you feel the tension in your quadriceps) • Immediately after the 20 sec ‘squat position’, high knees on the spot for 3 sec + full sprint ! NOTE: • Perform each sprint at maximal speed! • Pay attention to your technique! o Active arm action in line with the body o Foot positioning (straight forwards) o Lean a little forward with the body Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 28/42 •

o … Take your time for a full recovery by walking back to start.

!

Speed Tr. o Set 1: The exercise should be done at sprint pace, but with the correct variation in movements (forwards – sideways 2x – backwards – forwards). 4 reps o Recovery: 4 min (also recovery after each sprint by walking back) o Set 2: Repeat the same exercise. o Perform each repetition maximally in order to gain the full physiological benefit and remember the work rest recovery ratio 1-10 as this work should be quality and non-fatiguing. So walk slowly! The HR should be back to 6065% HRmax prior to each individual sprint.

!

High Intensity Tr. o Referees & Assistant Referees o Yo-Yo based exercise: shuttles of 80m o Set 1: : 8 shuttles (40mx 2 = 80m) to be completed in 17 sec. ! 30’’ recovery walk (40m) o Recovery: 3 min o Set 2: 6 shuttles (20mx 4 = 80m) to be completed in 19 sec. ! 30’’ recovery walk (40m) o Recovery: 3 min o Set 3: 4 shuttles (10mx 8 = 80m) to be completed in 21 sec. ! 30’’ recovery walk (40m)

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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!

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Wednesday

Rest Day

Thursday Tr. 23 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Strength o Basic set of core stability exercises & injury prevention EXTRA Speed o Agility exercise ! High Intensity (HI) o Extra preparation for the new fitness targets … will also benefit your games. ! Cool down ! Total duration: +/- 75 min

!

Strength & Core Stability ! See additional sheets!

!

Extra Speed Exercise o Agility o CODA-drill: Sprint 10m (one (L&R) 8m – sprint back to the must be done at maximum sideways run and touching the

Jean-Baptist Bultynck: tel +32 16 375 780

foot lined up with the cone) – 2x side ways finish line. 2 reps in total to perform. Exercise speed but respecting correct technique of course lines with the forward foot.

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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!

High Intensity Tr. o Referees: based on FIFA fitness test o Organisation of the exercise: ! Files 15-20 (75m HI in 15’’ and 25 walk in 20’’) ! Set 1: 6 laps 15’’-20’’ ! Recovery: 3 to 4 min in between ! Set 2: again 6 laps 33’’-33’’ o o

!

Friday

Assistant Referees: based on FIFA fitness test Organisation of the exercise: ! Files 15-22 (75m HI in 15’’ and 25 walk in 22’’) ! Set 1: 6 laps 15’’-22’’ ! Recovery: 3 to 4 min in between ! Set 2: again 6 laps 15’’-22’

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Rest Day

Saturday Tr. 24 ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Extra speed work! ! Cool down ! Total duration: +/- 50 min

!

Speed Tr. o Organisation of the exercise ! Set 1: Sprints from a dynamic position; MD-1. Referees on specific positions on the pitch. Assistant referees run with their flag along the sideline. ! Recovery: 4 min ! Set 2: Repeat the same exercise. Jean-Baptist Bultynck: tel +32 16 375 780

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!

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

31

FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 32/42 WEEK 7 Monday Tr. 25 • Active recovery (AR) o 10’ warm up (walking & jogging on a treadmill between 8 & 12 km/hr, followed by mobilisation exercises) o 30’ non-weight bearing exercises (70% HRmax), such as: ! 10-12’ cycling (80-90 cycles/min) ! 8-12’ rowing (25-30 cycles/min) ! 10-12’ gliding / stepping (60-70 cycles/min) o 10’ extensive stretching, followed by o Sauna, Jacuzzi, massage • Total duration: +/-50 min Tuesday Tr. 26 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Reactive exercises o Speed in combination with agility. ! High Intensity (HI) o HI-runs: yo-yo & ARIET based. ! Cool down ! Total duration: +/- 70 min

!

Speed Tr. o ‘Reactive exercises’ ! Lunges (5x) + sprint • 3x 5 m; 3x 10 m; 3x 15 m ! High knees on the spot (5 sec) + sprint upstairs 5 m • 5 reps ! Total of 115 m at full speed. ! NOTE: • Perform each sprint at maximal speed! • Pay attention to your technique! o Active arm action in line with the body o Foot positioning (straight forwards) o Lean a little forward with the body o … • Take your time for a full recovery by walking back to start.

!

Speed Tr. o Speed combined with agility. All exercises must be performed maximally in order to gain the full physiological benefit. This work should be quality and non-fatiguing. The HR should be back to 60-65% HRmax prior to each individual sprint. o Organisation of the exercise

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 33/42 ! ! ! !

!

High Intensity Tr. o Referees: Yo-Yo based o Organisation of the exercise: ! Yo-Yo Intermittent Recovery test Level 1 ! Set 1: level 15.2 – 17.2 (+/- 5min) ! Set 2: level 14.5 – 16.8 (+/- 6 min) ! Recovery: 3 min in between sets o o

!

Sprint forward 5m, cut back diagonally left/right, then turn and accelerate forwards 12m 3 sets of 5 reps Rest: full rest in between the reps (90 sec); 3-4 min in between sets Variations: sprint – backwards or sideways L or R – sprint

Assistant Referees: ARIET based Organisation of the exercise: ! Yo-Yo Intermittent Endurance test Level 2 ! Set 1: level 13,5 (8) – 15.5 (2) (+/- 4 min) ! Set 2: level 13.5 (6) – 15.0 (3) (+/- 4 min) ! Recovery: 3 min in between sets

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Wednesday

Rest Day

Thursday Tr. 27 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Strength o Basic set of core stability exercises & injury prevention EXTRA Speed o Agility exercise Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 34/42 ! ! !

Repeated Speed Ability Training (RSA) o Extra preparation for the new fitness targets … will benefit also your games Cool down Total duration: +/- 75 min

!

Strength & Core Stability ! See additional sheets!

!

Extra Speed Exercise o Agility (REPETITION of T-Drill) o T-drill: Sprint 10m (touch the cone A.) – sideways R (touch cone B.) – sideways L to the other end (touch cone C.) – sideways R (touch cone A.) – backwards to the finish line o A second time: start Left side instead of Right side.

!

Repeated Speed Ability Tr. o Organisation of the exercise: o 3 sets of 5 sprints (15 sprints) ! 10m (A "B); 20m (A"C); 30m (A"D); 20m (A"C); 40m (A"E) o Jog each time back to starting position in less than 30 sec. ! So start each sprint every 30 sec. o Rest: 4 minutes rest between sets o Intensity: 95 % of your max. speed o Total distance: 120 x 3 = 360 m

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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!

Friday

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Rest Day

Saturday Tr. 28 ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Extra speed work! ! Cool down ! Total duration: +/- 50 min

!

Speed Tr. o Organisation of the exercise ! Set 1: 5 different sprints to perform in the penalty area for 1 set. Sprints in combination with sideways and backwards jogging. ! Recovery: 4 min ! Set 2: Repeat the same exercise twice more.

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 36/42 !

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Sunday Game / Alternative ! Refereeing in the national/regional league. ! Alternatively, o Referees can also practice other sports they are familiar with (e.g., badminton, tennis, squash, or playing 5-aside soccer) to improve speed and agility. o To improve endurance race biking or mountain biking are also nice possibilities.

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

36

FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 37/42 WEEK 8 Monday Tr. 29 • Active recovery (AR) o 10’ warm up (walking & jogging on a treadmill between 8 & 12 km/hr, followed by mobilisation exercises) o 30’ non-weight bearing exercises (70% HRmax), such as: ! 10-12’ cycling (80-90 cycles/min) ! 8-12’ rowing (25-30 cycles/min) ! 10-12’ gliding / stepping (60-70 cycles/min) o 10’ extensive stretching, followed by o Sauna, Jacuzzi, massage • Total duration: +/-50 min

Tuesday Tr. 30 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Reactive exercises o Speed in combination with agility. ! High Intensity (HI) o Exercise based on FIFA-test ! Cool down ! Total duration: +/- 70 min

!

Speed Tr. o ‘Reactive exercises’ ! Step off the bench + sprint • 3x 5 m; 3x 10 m • ‘Step off the bench’: o It’s not jumping, make just a step. o But, the landing must be active on the forefeet! o Land also with your body almost straight up. ! Step off the bench + high knees on the spot (3 sec) + sprint • 2x 10 m; 2x 15 m ! Total of 95 m at full speed. ! NOTE: • Perform each sprint at maximal speed! • Pay attention to your technique! o Active arm action in line with the body o Foot positioning (straight forwards) o Lean a little forward with the body o … • Take your time for a full recovery by walking back to start.

!

Speed Tr.

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 38/42 o

o o

o o

!

High Intensity Tr. o Referees: based on the NEW FIFA fitness test o Organisation of the exercise: ! Files 15”-20” (75m HI in 15’’ and 25m walk in 20’’) ! Set : 10 laps 15”-20” o o

!

Speed combined with agility. All exercises must be performed maximally in order to gain the full physiological benefit. This work should be quality and non-fatiguing. The HR should be back to 60-65% HRmax prior to each individual sprint. Organisation of the exercise Set 1: combine fast zigzag L&R – sprint around the middle cone/pool – fast feet forwards – sprint again around the middle cone/pool. Variation: back & fort in stead of L&R // 3 to 5 reps make one set. Recovery: 4 min active recovery in between each set and 2 min in between the repetitions Set 2: Repeat the same exercise.

Assistant Referees: based on the NEW FIFA fitness test Organisation of the exercise: ! Files 15”-22” ((75m HI in 15’’ and 25m walk in 22’’) ! Set: 10 laps 15’’-22’’

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Wednesday

Rest Day

Thursday Tr. 31 ! Low intensity (LI) o 5’ run between 65-75% HRmax (appr. 1 km) ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Strength o Basic set of core stability exercises & injury prevention

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

38

FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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! ! !

EXTRA Speed o Agility exercise Repeated Speed Ability (RSA) o Extra preparation for the new fitness targets … will also benefit your games. Cool down Total duration: +/- 75 min

!

Strength & Core Stability ! See additional sheets!

!

Extra Speed Exercise o Agility (REPETITION of CODA-Drill) o CODA-drill: Sprint 10m (one foot lined up with the cone) – 2x side ways (L&R) 8m – sprint back to the finish line. 2 reps in total to perform. Exercise must be done at maximum speed but respecting correct technique of sideways run and touching the course lines with the forward foot.

!

Repeated Speed Ability Tr. o Organisation of the exercise: o 3 sets of 5 sprints (15 sprints) ! 3 sets of 5 sprints (15 sprints) ! 10m (A "B ); 20m (A"B"A ); 20m (A"C ) ; 40m (A"C"A ); 30m (A"D ) . ! Jog each time back to starting position in less than 30 sec. So start each sprint every 30 sec. Rest: 4 min between sets ! Intensity: 95% of your max. speed Total distance: 360 m

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

39

FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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!

Friday

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Rest Day

Saturday Tr. 32 ! Warm up (WU) o 20’ extensive warm up, mobilisation and stretching ! Speed training (S) o Extra speed work! ! Cool down ! Total duration: +/- 50 min

!

Speed Tr. o Organisation of the exercise ! Set 1: Jog to the first cone, sprint to the second cone, jog to the third cone, sprint to the fourth cone, jog to the fifth cone, sprint to the sixth cone. Walk back to the start. ! Variation: instead of jogging, run backwards or sideways. ! 2 sets

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

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FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

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!

Cool down

5’ jogging and walking, followed by 10’ extensive stretching

Many thanks

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

41

FITNESS AMATEUR REFEREES Fitness Programme Preparation physical tests 2016

p. 42/42 Extra: LIMITS VFV 2016 o      Scheidsrechters  (dames  en  heren)   Categorieën  

RSA  (…  x  40m)             (60sec  recup)  

    HI-­‐interval   (75m/25m)  

1  D/REF  

6  sprints  6,10  sec  

10  ronden  15/20  

2  D/REF  

6  sprints  6,10  sec  

3  D/REF  

6  sprints  6,10  sec  

1  P/REF  

5  sprints  6,90  sec  

10  ronden  15/20   10  ronden  15/20  

   

EXTRA  tijdens       seizoen  

   

   

Yo-­‐Yo  interm  

    17.7      

10  ronden  16/21  

   

    17.7       17.7       /  

2  P/REF  

5  sprints  6,90  sec  

09  ronden  16/21  

3  P/REF  

4  sprints  7,00  sec  

08  ronden  17,5/22,5    

    /  

4  P/REF  

4  sprints  7,00  sec  

07  ronden  17,5/22,5    

    /  

    /  

o      Assistent  scheidsrechters  (dames  en   heren)       RSA  (…  x  30m)     Categorieën   CODA  (10/8/8/10m)   (30sec  recup)  

      HI-­‐interval   (75m/25m)  

1  D/AR  

1  sprint  10,10  sec  

 5  sprints  4,80  sec  

10  ronden  15/22  

    15.5-­‐3  

2  D/AR  

1  sprint  10,10  sec  

 5  sprints  4,80  sec  

10  ronden  15/22  

    15.5-­‐3  

3  D/AR  

1  sprint  10,10  sec  

 5  sprints  4,80  sec  

08  ronden  15/22  

    15.5-­‐3  

6  sprints  5,10  sec  

08  ronden  17,5/22,5  

    /  

05  ronden  20/22,5  

    /  

1  P/AR    

1  sprint  10,60  sec  

2  P/AR  

1  sprint  10,80  sec  

5  sprints  5,30  sec   4  spr  5,40  sec   1  spr  11,00  sec  TARGET   TARGET   4  spr  5,40  sec   1  spr  11,00  sec  TARGET   TARGET  

3  P/AR   4  P/AR  

           

ARIET  

04  r.  20/22,5  TARGET       /   04  r.  20/22,5  TARGET       /      

     Dames  (assistent-­‐)       o   scheidsrechters  enkel   actief  in   damesvoetbal         RSA  (…  x  40m)     Categorieën  REF   CODA  (10/8/8/10m)   (60sec  recup)  

      HI-­‐interval   (75m/25m)  

         

REF  1ste  nat  

 /  

6  sprints  6,40  sec  

10  ronden  17/20  

    16.4  

REF  2de  nat  

/  

6  sprints  6,50  sec  

10  ronden  17/22  

    15.7  

REF  VFV  comp.   /  

6  sprints  6,60  sec   RSA  (…  x  30m)     (30sec  recup)  

10  ronden  17/24   HI-­‐interval   (75m/25m)  

    15.3  

Categorieën  AR   CODA  (10/8/8/10m)  

   

   

Yo-­‐Yo  interm  

ARIET  

AR  1ste  nat  

11,00  sec  

5  sprints  5,10  sec  

10  ronden  17/22  

    14.5-­‐3  

AR  2de  nat  

11,10  sec  

5  sprints  5,20  sec  

10  ronden  17/24  

    14.0-­‐3  

AR  VFV  comp.  

11,20  sec  

5  sprints  5,30  sec  

10  ronden  17/26  

    13.5-­‐8  

Jean-Baptist Bultynck: tel +32 16 375 780

gsm +32 486 54 72 19 mail [email protected]

42