A Guide to Fitness for Referees

AIM 10 Regional Managers – one for each region of the country and same as the National Game Regions. Each made up of 2 Area Training Teams (20 in all) whose role is to facilitate the provision of referee training. Each Area Training Team represents 2 or 3 County FA’s. Each Area Training Team has an Area Fitness Training Coordinator – ANDREW RODDA Other members of the Area Training Team include the Regional Manager, The County Training Officer an official of the Referees Committee and a National List Official. A Number of Fitness Training Leaders (Yours Truly) Remember - it is the responsibility of every active referee to attain and maintain a level of fitness appropriate to the level at which they officiate Training is voluntary. No fitness test required to officiate up to and including level 5. Level 4 upwards passing a fitness test is a pre-requisite to promotion Football League – level 11 of the Bleep Test Contributory League – 2700 in 12 minutes, and two 50 m sprints in 7.5 secs To outline recent developments within the refereeing department at the FA as they relate to Referee Fitness

FITNESS TO REFEREE Get fit to referee and not referee to get fit ! MOVEMENT POSITIONING CLOSE TO AN INCIDENT GAIN CREDIBILITY CONTROL

DEMANDS OF REFEREEING Research by Liverpool University (1993) Distance covered during game = 9 / 10 km Average heart rate of referee = 165/min Working Rate = 85% Movement – 50% Jogging, 20% Walking, 20% Reverse running, 10% Sprinting

WARM UP Not exclusive to players Prepares body for action 1 st Minute as important as the 90 th IMPROVES YOUR PERFORMANCE

Gradually increases heart rate Increases elasticity of muscles, tendons & ligaments Improves speed Faster reactions Increased range of movement Reduced risk of injury WHY WARM UP?

HOW TO WARM UP 3 PHASES General “all body” Stretching Faster, dynamic actions

GENERAL WARM UP Light jogging – 5/10 minutes (e.g. 2 or 3 slow laps of pitch) Involve all the body Extra clothing if necessary

STRETCHING 10 second stretch – repeat and relax Don’t “bounce” Hold at point of slight discomfort

EXAMPLE STRETCHES Calf Achilles Hamstrings Quads Groin Side Shoulder & Trunk

SPECIFIC WARM UP Follows general warm up & Stretches Shorter, faster runs Twists & Changes in direction Short Sprints Approximately 5 minutes Keep warm before kick off

WARMING DOWN Return body to normal Gentle stretches – similar to those in warm up Reduces muscle soreness Improves flexibility & recovery IMPROVES YOUR PERFORMANCE