Many referees state that they officiate in order to get in shape, but for those officials who are serious about their performance, this is exactly the wrong sort of attitude. You shouldn't be refereeing in order to get in shape. Instead, you should be getting in shape so that you can referee effectively.

Fitness is an important trait for several reasons. First of all, good fitness allows you as a referee to be able to see the action more clearly. A shirt pull or a little hand in the back is much easier to see from 5 yards away rather than 35 yards away. Next, fitness lends credibility to your decisions. Players are much less likely to argue with a referee who makes a call from 10 yards away than one who makes the call from the other half of the field. Try calling a penalty kick from the center circle and see how the players react. Finally, good fitness will actually prevent fouls and misconduct from occurring. Players are less likely to commit fouls if they see the referee standing nearby. Similarly, retaliation after a foul can be prevented if the referee quickly gets to the spot of the foul before the victim has a chance to get up and attack the guilty player.

So how can you tell if you are fit enough to referee a match? First of all, you can go out and run the USSF fitness test as described in the red and white Referee Administrative Handbook. Remember that these are minimum standards and that games at the highest levels may easily require a level of fitness beyond that required to pass the USSF fitness test.

You can also measure yourself by your performance during games. A good rule of thumb is that you should be between eight and eighteen yards of the ball at all times. This includes the times during fast breaks and when the ball is quickly changing fields. Eight to eighteen yards is close enough so that you can see the play but are out of the way of the players. You can also use other measures during the game. You should be covering the field well enough that you find yourself at each touch line and each goal line at least once per half. When the goalkeeper collects the ball, you should be recovering to midfield fast enough so that you are even with the ball by the time it lands after the punt. You should be following play into the attacking third far enough that you are standing at or near the top of the penalty area most of the times the ball goes over the goal line. Finally, if you are running a line, check to see if you are following the ball down to the goal line. According to the procedures for assistant referees, you should be on the goal line every time you have to signal for a goal kick. If you find yourself signaling goal kicks or corner kicks from the top of the penalty area, you are not keeping up with play.

How do you get yourself in shape to officiate? Well, there is no magic solution. It simply takes hard work and dedication, and there is no substitute for putting on the running shoes and heading out for at least 20 minutes several times a week even during the soccer season. You can try to vary your workouts by adding short intervals of faster running as well as running hills. (This will improve your sprinting as well as your endurance.) Nutrition is also an important factor. A good meals of complex carbohydrates (pasta or breads) on the night before a tournament will help you out. Fruits and light meals (especially for breakfast) during the days you officiate are also beneficial. Of course, you can also never drink enough water during hot days.

Finally, be smart about your officiating. Don't accept assignments for nine straight games in a day, and don't accept assignments for games that are above your physical capacity. Be smart in your running during the game. Use natural stoppages in the game to catch your breath and move to the correct position for the restart. Don't run needlessly, but instead save your energy for the times you need that extra push. Finally, don't be lazy. Everyone knows that it's an effort to lug yourself up and down the field chasing crazy U-16 boys as they blast the ball as far as they can with every kick. However, even though it's not the World Cup, your game is just as important as the real thing for the players involved. Give every game the effort it deserves.



What do you think? How do you stay in shape to officiate? Comments and suggestions regarding this article are appreciated please email suggestions@asktheref.com