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Training Resources
Pace Guide
Intensity will vary between umpires according to current fitness, running ability and training history.
The perception of effort column provides some suggestions as to how each intensity level should "feel" to the individual umpire
The associated speed ranges provide more specific guidance for those with access to a GPS watch or completing the session on a treadmill
If using the speed ranges, ensure that your perception of the effort still aligns with the relevant suggestions
Aim to keep each effort within the session consistent. Avoid pushing above the prescribed intensities to prevent unnecessary fatigue.
Each session is designed so there is no additional training benefit to running faster than the suggested range.
Warm Up Protocol
Prepare
Complete a 4 to 6 minute Jog to commence your warm upMobilise
Complete the set mobility drills (see video) to prepare for runningBuild
Increase the intensity to prepare for the session by completing 3x 60m strides.
#1 at Easy Effort
#2 at Solid Effort
#3 at Hard Effort
Cool Down Protocol
Reduce
Complete a 3 to 5 minute period of low intensity activity - this can be a Jog or walkRelax
Complete 5 minutes of self-directed gentle stretchingResilience
Optional: complete a Body Armour strength circuit (see below)
Other Resources
Extra Training Material
Rob Jackson from the AFL Umpiring Department has put together a fantastic set of resources and programs that can be used to supplement the running completed as part of these preparation programs. These can be accessed via Rob's website. Of particular relevance are:
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