District Level Referee Courses:
INFORMATION: For
information, please contact Mr. Tiger
Liu, Referee Coordinator at:
referee@soccerlsl.qc.ca.
Registration procedures:
All referees who wish to take the "District Level Course" given
by the region must fill out (completely) the
enclosed form and send it back
by e-mail to Mrs Huguette Gagnon at
hgagnon@soccerlsl.qc.ca
ATTENTION: These referee
clinics are exclusively reserved for the Lac St-Louis Region's
referees.
Cost of the clinic: $65.00 payable by cheque to ARS Lac St-Louis.
English Clinic :
District level course mentioned above will be given at:
Spring Garden Chalet, Calumet park
French Clinic
:
District level course mentioned above will be given at:
Spring Garden Chalet, Calumet park
DISTRICT LEVEL COURSE
English –
|
| Date |
Time |
Description |
| April 16th, 2011 |
9:00 AM to 5:00 PM |
Theory & Practical |
| April 17th, 2011 |
9:00 AM to 5:00 PM |
Theory & Practical |
DISTRICT LEVEL COURSE
French –
|
| Date |
Time |
Description |
| April 16th, 2011 |
9:00 AM to 5:00 PM |
Therory & Practical |
| April 17th, 2011 |
9:00 AM to 5:00 PM |
Theory & Practical |
N.B.: Registered referees are required to have certain materials prepared ahead of time.
For more information, please contact Mr Tiger Liu by phone at (514) 631-5603 ext. 242 or by e-mail at: referee@soccerlsl.qc.ca.
Referee Fitness Assessment Levels:
Please use the following table to view the fitness level that is expected of Lac St. Louis referees.
|
REFEREE FITNESS ASSESSMENT LEVELS
|
| Classification |
12-minute |
50m |
200m |
50m |
200m |
| Male: |
| Quebec Soccer Federation Fitness Test |
2700m |
7.5 sec |
32 sec |
7.5 sec |
32 sec. |
| District - under 48 years |
2400m |
8.5 sec |
37 sec |
8.5 sec |
37 sec. |
| District - over 48 years |
2200m |
9.5 sec |
41 sec |
9.5 sec |
41 sec |
| Female: |
| Quebec Soccer Federation Fitness Test |
2400m |
9 sec |
40 sec |
9 sec |
40 sec |
| District - under 48 years |
2200m |
10 sec |
42 sec |
10 sec |
42 sec |
| District - over 48 years |
2000m |
10.5 sec |
44 sec |
10.5 sec |
44 sec |
Fitness Training Program:
The goal of this fitness training program is to be able to run the 12-minute run continously.
Please stretch after each workout to avoid injury.
| Week |
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
| 1 |
Feb 14
Off |
Feb 15
Off |
Feb 16
25 min |
Feb 17
Off |
Feb 18
25 min |
Feb 19
Off |
Feb 20
25 min |
| Workout:
walk 1 min, run 3 min x 6 sets, plus walk 1 min = 25 minutes |
| 2 |
Feb 21
Off |
Feb 22
Off |
Feb 23
25 min |
Feb 24
Off |
Feb 25
25 min |
Feb 26
Off |
Feb 27
25 min |
| Workout: walk 1 min, run 5 min
x 4 sets, plus walk 1 min = 25 minutes |
| 3 |
Feb 28
Off |
March 1
Off |
March 2
25 min |
March 3
Off |
March 4
25 min |
March 5
Off |
March 6
25 min |
| Workout:
walk 1 min, run 7 min x 3 sets, plus walk 1 min = 25
minutes |
| 4 |
March 7
Off |
March 8
Off |
March 9
29 min |
March 10
Off |
March 11
29 min |
March 12
Off |
March 13
29 min |
| 5 |
March 14
Off |
March 15
Off |
March 16
29 min |
March 17
Off |
March 18
29 min |
March 19
Off |
March 20
29 min |
| Workout:
Weeks 4-5, walk 1 min, run 10 min x 2 sets, walk 1 min, run 5 min, walk 1 min = 29
minutes |
| 6 |
March 21
Off |
March 22
Off |
March 23
29 min |
March 24
Off |
March 25
29 min |
March 26
Off |
March 27
29 min |
| Workout:
walk 1 min, run 10
min x 2 sets, walk 1 min, run 5 min, walk 1 min = 29 minutes |
| 7 |
March 28
Off |
March 29
3 km |
March 30
5 hills |
March 31
Off |
April 1
4 km |
April 2
Off |
April 3
6 km |
| Workout |
Steady Run |
|
|
Tempo Run |
|
Long Run |
| 8 |
April 4
Off |
April 5
4 km |
April 6
6 hills |
April 7
Off |
April 8
4 km |
April 9
Off |
April 10
6 km |
| Workout: |
Steady Run |
|
|
Tempo Run |
|
Long Run |
| 9 |
April 11
Off |
April 12
4 km |
April 13
4 x 400 m |
April 14
Off |
April 15
4 km |
April 16
Off |
April 17
6 km |
| Workout: |
Steady Run |
Speed Run |
|
Tempo Run |
|
Long Run |
| 10 |
April 18
Off |
April 19
4 km |
April 20
5 x 400 m |
April 21
Off |
April 22
4 km |
April 23
Off |
April 24
6 km |
| Workout: |
Steady Run |
Speed Run |
|
Steady Run |
|
Long Run |
| 11 |
April 25
Off |
April 26
4 km |
April 27
6 x 400 m |
April 28
Off |
April 29
4 km |
April 30
Off |
May 1
6 km |
| Workout: |
Steady Run |
Speed Run |
|
Tempo Run |
|
Long Run |
| 12 |
May 2
Off |
May 3
4 km |
May 4
6 x 400 m |
May 5
Off |
May 6
3 km |
May 7
Off |
May 8-15-22 |
| Workout |
Tempo Run |
Speed Run |
|
Steady Run |
|
ASSESSMENT Day
|
Use the following Pace Schedule, starting in Week 7:
|
Pace Schedule |
Long Run |
Steady Run |
Tempo Run |
Hills |
Speed Run |
| Minutes / Km |
5:25 - 7:30 |
5:25 - 7:30 |
4:45 - 6:50 |
4:45 -6:50 |
4:00 - 5:30 |
| Miles/Hours (treadmill) |
5.0 - 7.0 |
5.0 - 7.0 |
6.0 - 8.0 |
6.0 - 8.0 |
7.0 - 9.6 |
For Hills and Speed Workouts: The Warm-Up and Cool-down = 1 to 2 km
Create your own route at:
http:\\www.gmap-pedometer.com
|
