Sprint and Interval Tests

Upcoming tests:
Final details and registration links will be announced as test dates approach
March 3, 2024 – Sacramento
April 7, 2024 – San Jose
November 2, 2024 – Sacramento
November 3, 2024 – Livermore
December 7, 2024 – San Jose

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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

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