How to warm up like a Premier League referee

 
 

Warming up is a vital part of a referee's routine whatever level you’re at. It helps you get physically and mentally prepared for the game. 

Premier League referees can be seen completing their warm-up alongside the players, but what do they actually do to get their blood pumping? Watch our video and download our fitness pack for more information.

 
 

First things first, we need to get your heart working harder. The simplest way to do this is by doing a lap or two of the pitch at a conversational pace. You’ll often see Premier League referees chatting to their team as they do this - talking about their game plan while getting warm. It can also get you used to the ground, the stadium and fans if it’s a big game.

Next, shuttles are an increasingly popular warm-up activity. There’s no set-up required, you can use the pitch markings to your advantage. Simply run between the edge of the pitch and the edge of the 18-yard box. Here’s a list of the different types of shuttles you can do for a full-body warm-up:

  • Forward & backward jogging - simply get the legs moving

  • Sideways left and right leg - especially useful when running the line

  • 2 left, 2 right leg forwards and backwards - movements that mimic what you do on the pitch

  • Open and close the gate - a great groin stretch

  • High knees and bum flicks - start getting the legs moving rapidly

  • Hamstring walks - the most important muscle group to get warm

To finish off a warm-up, it’s important to get some sprints under our belt. The Premier League referees will need to be sprinting at full pelt from the first whistle, so we recommend you do this last, just before hitting the changing room. 

All you have to do is run from one end of the pitch to the other slowly increasing the speed. It’s that simple. 

Now that you’re warmed up, you can head to the locker room with your mind and body ready for whatever the game throws at you. 

If you want to get fit like a Premier League referee, download our training pack, tailored to the needs of a referee.

Jonathon Wilks