FITNESS TEST NEWS FOR 2012!

The OSA will be conducting fitness testing using the FIFA High Intensity test. All referees in Ontario are invited to attend and participate. This will be the first step in eventually incorporating this into the fitness testing system and eliminating the Cooper test (12 minute run, etc). At the very least you may be interested in attending as an observer or to gauge your abilities with this type of test.

There will be only one location for this test in 2012. Sunday May 6, 2012 at Centennial Stadium, Etobicoke.

Because this test has different timing requirements depending on classification/gender it needs to be run to a specific schedule. Once you have indicated your interest in participating you will be sent a schedule that you must adhere to on the day for the warm up, the sprints, and the interval run.

This is just a practice test - this fitness test WILL NOT count towards your Regional OR Provincial Men's/Women's fitness test for 2012.


The test starts with repeated Sprints:

6 x 40 meters with a 90 second interval between each sprint.

Sprint times:
Men Provincial 6.40 sec maximum time for each sprint
Men Regional 6.60 sec maximum time for each sprint
Women Provincial 6.60 sec maximum time for each sprint
Women Regional 6.80 sec maximum time for each sprint

Interval Test.
The numbers denote: first number is the time for the 150 meter run and then the second number is the time for the 50 meter walk (rest period) per each interval for a total of 20 intervals or 10 laps of a 400 meter track.

Interval times:
Men Provincial 30 sec - 40 sec
Men Regional 35 sec - 45 sec
Women Provincial 35 sec - 45 sec
Women Regional 35 sec - 50 sec 

Below, we have posted a CSA document that explains the fitness test process. Disregard the times in the document and insert the appropriate times for your classification where applicable. Also listed below are links to the .mp3 files of the audio for the various interval runs. The audio gives an alert when to sprint and when to walk and is a good training aid. Select the time that you require and download it to your .mp3 player if you think it will help you with training. Included is a fast-paced 30_35 if you wanted to raise the tempo in your training. The audio supplies start signals and includes a single beep that is a "10 seconds remaining" warning, then a double beep which is a "5 seconds remaining" warning. A whistle indicates the end of that interval and the start of the next interval. Alternatively you can set your watch to the appropriate interval times and run to that pace.

If you are interested in attending the FIFA Fitness Test on May 6th, please email Kathleen McCarthy at kmccarthy@soccer.on.ca to reserve a spot on that day.

Thank you and best of luck!

CSA FIFA Fitness Test Standard - Click Here

Audio for FIFA Fitness Test:

35-45: https://files.me.com/isaacraymond/mckrmn.mp3
30-40: https://files.me.com/isaacraymond/qceepg.mp3
30-35: https://files.me.com/isaacraymond/zv3nxq.mp3

OSA FITNESS TESTING PROGRAM

• Regional Upgrades
• Regional Maintenance
• Provincial Upgrades
• Provincial Maintenance