FIFA Sprint and Interval Tests

2021 Regional Referee Certification Fitness Test

Part 1: Sprints

  • Participants run six consecutive 40 meter sprints (30 meter sprints for Assistant Referees) followed by a recovery period after each sprint (while walking back to the start line)
  • Dynamic start with the front foot on a line that is 1.5 meters away from the electronic timing gates at the starting position
  • If a participant falls or trips, they are allowed another attempt at that specific sprint
  • If a participant fails one sprint out of the six, they are given one more attempt immediately after the sixth sprint
  • If a participant fails two sprints, they fail the test

Part 2: Intervals

  • Participants run a total of ten consecutive laps
  • A lap consists of four 75 meter runs with four 25 meter recovery walks.
    • Starts with running 75 meters in the prescribed time.
    • Followed by walking 25 meters in the prescribed time.
    • This process is repeated to complete one lap.
  • Walking area is marked by cones 3 meters on each side of the 75 meter marks.
  • If a participant fails to reach the walking area in the prescribed time, they are issued a warning.
  • If a participant fails to reach the walking area for a second time, they fail the test.

Timings:

  • Male – Category 1
    • Sprints: 6.4 Seconds x 6 Sprints at 40 Meters
    • Intervals: 17s per 75m Run, 20s per 25m Walk x 10 Laps
  • Female – Category 3
    • Sprints: 6.6 Seconds x 6 Sprints at 40 Meters
    • Intervals: 17s per 75m Run, 24s per 25m Walk x 10 Laps

Notes:

  • The time between the sprint test and interval test should be approximately 10 minutes