Match Fitness vs. Fitness Test Fitness
The title of this blog post says it all! Today we are going to clear up the differences between Fitness Test Fitness and Match Fitness.
Let me first begin by saying, these two titles will be addressed/discussed separately and then we will compare both of them.
Match Fitness - what is it?
Match fitness can be defined as the referee’s and/or assistant referee’s ability to be properly conditioned in every aspect of fitness to keep/maintain pace with play on the field to position/align themselves properly to adjudge plays to make the best possible decision, PHEW - now I can take a breath.
What is Fitness Test Fitness?
Fitness Test Fitness can be defined as the referee and/or assistant referee’s physical conditioning to handle a pre-set numerical physical standard test consisting of repeated sprints, High Intensity Interval Run, and/or CODA Drill.
Now - WHAT DOES THAT LOOK LIKE?
Here is data from a GPS performance tracker device and heart rate data from a recent match from a DAT Referee -
Image One - Overall GPS Performance Tracking Match Data
Image Two - 1st Half vs. 2nd Half Comparison Data
Image Three - Match Heart Rate Data
We can see the full match data in image one and in image two of 1st half and 2nd half data for comparison. For these examples shown above, the data is broken down into overall distance, high speed distance, number of accelerations and decelerations, meters covered per minute, high speed distance in meters per minute, accelerations and decelerations distance per minute. In Image three we see the heart rate data from this match.
Now in the two images below we will look at the data collected from the Men’s FIFA Category 1 Fitness Test using the same metrics and heart rate data, in comparison to Match Day Data. (This test is 6 - 40 meters sprints in 6.0 secs or faster and 40 Intervals of 75m High Intensity Run in 15 secs followed by a 25m Recovery walk/jog in 18secs.)
Image Four - GPS Performance Tracking Men’s Category 1 Fitness Test Data
Image Five - Heart Rate Data Men’s Category 1 Fitness Test
As we look and analyze the match data compared to the fitness test data, we see that the overall distance and/or volume of work is much greater than the fitness test in certain aspects but not all; The match will measure higher in quantitative statistics. Match Distance = 12,597 meters vs Fitness Test = 5,653 meters. The number of accelerations and decelerations are also higher, due to 90 minutes of a match vs. 30-35 minutes of a fitness test.
The fitness test data shows that there is a higher amount of intensity in terms of heart rate load, meters per min, high speed meters per min distance percentage of accel/decel per min. Based on the data comparison the amount of volume of work is greater in the match, however the intensity is greater in the fitness test. Now another metric that is used here is the overall load which is a combination of intensity and volume. Based upon the intensity of the fitness test and its duration at that intensity, this will rank much higher than the match in comparison.
Can you imagine working a full 90-minute match at the same intensity metrics or overall load of the fitness test? This is why the test is put into place for the duration and intensity for the physical readiness of referees. The name is in the test
-“High-Intensity Interval Test and Repeated Sprint Test”
If anyone has been a referee for a really long time, they will know that the referee’s fitness tests have changed throughout the years. The “Cooper Test” used to be the standard referee fitness test - 2 miles in 12 minutes. Then it changed to the 150m/50m test, which varied from 30secs/35sec, 30/40, 35/40, 35/45, 40/45, 45/45, which 10 laps, or 20 intervals. Now it’s the 75m/25m - 10 laps or 40 intervals; and coming in the near future the Referee Dynamic Yo-Yo. (Maybe a future blog post on this new fitness test?)
Let’s look in comparison between the old 150m/50m to the newer 75m/25m. If you think about the design, they took the 150m in 30sec and 50meter in 35 seconds cut the time and distance in half and added two more intervals. You may ask yourself
-“Why would they do this?”
Well, I don’t have any heart rate data to show from the 150/50 test, maybe in the near future; but from other referees that have had the privilege to do both standard tests, they have stated in the 150/50, they were able to be almost fully recovered from the 150m/30secs run in the 50m/sec recovery walk/jog, meaning their heart rate would rise up to a zone 4 or zone 5 and the come back down to a zone 3 or even zone 2. As opposed to the 75m/25m - 15sec/18sec or 17/20 where the heart rate goes up in high zone 4 or zone 5 and stays there. In short, the tests are becoming more challenging due to the demands of the modern game but also challenging the referee with a different form of fitness. The 150/50 test was designed to have referees put in the working distance in the set amount of time, a challenge in itself, but then the ability to recover just as fast in the set time and distance - In theory, do the work and be able to recover, if you can’t recover you will struggle with completing the test; athletes who train properly and consistently are able to recover at a much faster rate than athlete who don’t.
Well with the new 75m/25m test, the heart goes up and stays up, as seen in Image 5 above. The test has now transitioned into more of lactate threshold or lactate tolerance test. Meaning how much can the body endure during this time of high intense/high heart rate exercise, while it produces a certain amount of lactate, making the muscles acidic and uncomfortable or burning/ache feeling. Being able to then tolerate this lactate and still be able to hit the same 75m distance every time for the 40 intervals, without getting a full recovery and reducing the amount of lactate in the muscles. These are difficult tests and need be trained for at the right intensity and understand how the body responds to this exercise.
Now, let me also state that the from a referee mentor of mine, the fitness tests are a minimal level fitness standard for whatever grade that referee is trying to achieve. I know some people reading this article might be saying, “I don’t know about that, the tests feel more maximal/harder to me than minimal” which based upon some matches that statement might be correct, however keep in mind that matches are not preset like the fitness tests; some matches are slowed down possession, while others are an “all out run and gun” athletic match. Something to keep in mind based on the match heart rate data seen in Image three; the majority of matches will have a certain number of high points, or “peaks” in the red zone/Zone 5 and low points or “valley” in the green zone/zone 3. However, about 70%-85% of the heart rate match data will be in the orange zone/Zone 4. In other words, crop out the outliers in zone 3 and zone 5 and look at the data that remains, this where the majority of the referee will do their work. This is typically the referee’s 80-89% of HR Max values - this would be considered sub-maximal work but also sub maximal recovery.
Referees have to remember that no two games are ever the same and they will provide different types of physical and mental demands on the referee crew. Also remember that working a lot of matches doesn’t always translate to proper fitness test fitness and just training for the fitness test doesn’t translate to proper match fitness.
Here are some numbers to look at and analyze for the fitness test;
- 10 laps (40 Intervals) of any fitness test is 2.5 miles
- Overall pacing of Men’s FIFA Referee Category 1 Fitness test 15/18 - 8:48min/mile pace for 2.5 miles
-Overall pacing of Women’s FIFA Referee Category 1 Fitness Test 17/20 - 9:52min/mile pace for 2.5 mile
-Pace time for 75 meter High Intensity Run in 15 seconds = 5:21min/mile pace
-Pace time for 75 meter High Intensity Run in 17 seconds = 6:05min/mile pace
- 6 40-meter sprints with walk back and 10m extra distance for running through gate is 600m = .373 miles
- Pace time for 40 meter sprint in 6.0 seconds = 4:01min/mile pace
- Pace time for 40 meter sprint in 6.4 seconds = 4:17min/mile pace
As you can see the overall pacing for the 2.5 miles or 10 laps doesn’t seem very intense, however when we look at the high intensity run and the sprints pacing for the specific distance, the intensity changes dramatically. Here are some good concepts for both match fitness and fitness test fitness for referees to keep in mind going forward,
- Working a lot of matches won’t necessarily mean you are in proper conditioning shape/fitness to pass a fitness test.
-Finding a balance of matches, fitness test training, proper referee fitness/conditioning training to meet the demands of the modern game, and rest/recovery
- Have an understanding of how much volume and intensity are required for matches and fitness tests and prepare for them accordingly.
-Allow yourself enough time to properly prepare for a fitness test. Waiting until 6-8 weeks before to prepare may not be enough time.
Overall, referees need to be a dynamic athlete in all aspects of fitness. Being able to adjust to any match or fitness test requires the referee to be on a consist training program and have an understanding of volume and intensity with certain data tech wearables. They key for any referee is to find their own balance of overall fitness training, match specific fitness training, fitness test training, active recovery, and rest.