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I work only football, so when the season ends I usually take about 3-4 weeks and don't do any rules/mechanics study during that period. Also during this time I cut back on my regular workout routine and give the joints and muscles a little R&R.
After that 3-4 week period, I'll set up a rules/mechanics study schedule that runs up until next year's season. This will usually amount to 2-3 hours per week at most and I try to schedule it at specific times. My off season workouts are usually at one of the local YMCAs and I try to stick to a minimum 3 day per week - 1 hour per day schedule. The workout consists of at least 20 minutes of aerobic conditioning (treadmill, stair machine, or bike), at least 10-15 minutes of stretching, and the remainder is strength training. I target the problem areas with the strength training, (for me it's the knees).
One important training item for me is to go back through my officiating journal that has all my notes on game situations, etc. from the past season. I identify the things I had problems with and I usually will target a specific item to work on each week during the off season. That approach really seems to work for me.
Good luck!
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