Preparation:
Which program for me?

Which program is right for me?

The General Program is suitable for umpires of all fitness levels and abilities. It includes two running sessions per week and is designed to maintain and improve aerobic fitness over the offseason period to enable a smooth transition back into formal training sessions early in 2025.

The Advanced Program is a more intensive and extended program, aimed at umpires with previous experience following a structured running program, a background in regular running training, or with a higher level of baseline fitness aiming to prepare for State League or Talent Pathway selection. It includes three running sessions per week, designed to significantly progress aerobic capacity, the ability to repeat running efforts, and develop acceleration and maximum speed.

When deciding which program is best for you, consider the following:

• How strong is my background in running training? Those with more experience are better suited to the Advanced program

• How much time do I have to commit to weekly sessions? Your chosen program should ideally be completed in full each week

• What do I want to achieve from completing this program? The Advanced preparation program includes a greater body of running that is likely to lead to greater improvements in fitness than the General program

• What other training commitments do I have? Those involved summer sports or other regular training sessions need to consider their overall training load. If you are already completing other physical activity via another avenue (for example, cricket training), consider using the General preparation program to supplement your other exercise. The Advanced program is best completed as a standalone program.

• Am I fit and well enough to complete this program? Any umpires with current injuries, illness or other health concerns that may limit your ability to safely complete intense exercise should discuss this program with their doctor, physiotherapist or other health professional for further guidance.

If you are still unsure which program is best for your needs, contact your squad coach or Tom O'Connor (VAFA Umpires High Performance Lead) to discuss.

How do I complete one of the preparation programs?

Each program is designed as a sequential series of running sessions completed over a period of up to six weeks. You should complete the each week in the set order, as the programs become progressively more challenging and the sessions in susequent weeks account for the likely improvements in fitness. The sessions within each week can be completed in any order.

All the sessions in both programs should be completed with the following structure:

1. A progressive warm up (see details below)

2. The main running component(s), as outlined in the relevant program

3. A gradual cool down (see details below)

Running sessions can be completed at a range of venues, including ovals, athletics tracks, running trails or on an indoor treadmill. Ensure you are mindful of safe conditions for training before completing each session, accounting for wet or slippery surfaces, extreme heat or other hazards.