How do you know when you are fit?
How do you know when you are becoming fitter as a result of your training programme?
How do you know if you are fir enough to referee at a particular level?

Every now and again it is important to monitor your fitness level, be it for your own evaluation or part of a required test to enable you to referee at a particular level. Fitness tests fall into two main categories – specific or general.

SPECIFIC: These tests measure the persons ability to perform a particular activity or skill, e.g. weightlifting, rowing or motor racing.

GENERAL: These tests measure how well a person’s body responds to physical effort and provides a measure of performance capability.

As refereeing is an endurance activity and involves mainly running it falls into the general category. Tests of a general nature would be for example:

• Time taken to run a given distance (e.g. 10m, 50m, 200m, 3000m) taken to run a given distance (e.g. 10m, 50m, 200m, 3000m)
• Distance covered in a given time (e.g. the 12 minute run as part of the Cooper Test) covered in a given time (e.g. the 12 minute run as part of the Cooper Test)

Football authorities throughout the world monitor the fitness level of their referees by means of a general fitness test, although at the higher levels these are supplemented by additional medical information (e.g. Blood Pressure, Body Fat Percentage, Lactic Acid Accumulation, Haemoglobin level, Cholesterol level, Eyesight etc.

General fitness test includes:

• 2 runs of 50 metres in 7.5 seconds - to measure the speed off the mark.
• 2 runs of 200 metres in 32 seconds - to measure basic speed.
• A minimum of 2700 metres in 12 minutes - to measure stamina.

1     FIFA, National List, Panel League and Contributory League Referees

Their general fitness test includes:

•  2 runs of 50 metres in 7.5 seconds - to measure speed off the mark.
•  A minimum of 2700 metres in 12 minutes - to measure stamina.
•  Speed and agility sprints (FIFA and National List Officials only).

2     Contributory Assistant Referees (Level 4)

The general fitness test includes:

• 2 runs of 50 metres in 7.5 seconds - to measure speed off the mark.
• A minimum of 2500 metres in 12 minutes - to measure stamina.

3     Local League Officials

No standardised fitness test exists for referees at this level, but it is suggested that all officials should be able to complete 2200 metres in 12 minutes. Before starting to referee, complete your Fitness Awareness Profile and be able to run 1800 metres in 12 minutes.

To proceed to referee at a higher level you are required to "pass" a fitness test. By gaining a "pass" you have achieved the minimum level of fitness required for that specific level of refereeing. Unless you have run as fast as you can throughout the test the result does not reflect your actual level of fitness. The aim of every referee should be not to just "pass" the test but to perform maximally so your optimum level of fitness can be measured.

KEEPING A TRAINING DIARY             Take me back to the top of this page

The purpose of a training diary is to keep a record of all the training, technical sessions and other related activities you do each week. In this way you will be able to see how your training is progressing in relation to your performance and fitness test results. This will also help your Fitness Training Leader assess your progress. Be honest in your assessment as the training diary forms the basis of training modifications.  An example of a daily training diary can be found below.

EXAMPLE OF A TRAINING DIARY            Take me back to the top of this page

FITNESS AWARDS              Take me back to the top of this page

Source of information: 'A Guide to Fitness for Referees' July 2006, produced by the Football Association England. 

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