The Referees' Report

Physical Training

Physical fitness is one of the most important aspects of refereeing, at all levels of football.

Formal physical training sessions take place every Tuesday (starting at 18:45) during the season - generally from the begining of August through to the end of May, under the guidance and instruction of Mr J Hardie, the Association's physical training instructor.

A professional physiotherapist, employed by the Association, is on hand to treat any injuries or assist those on the road to recovery.

To find out about more about physical training, contact Mr J Hardie, any member of the Minor Grade Advisory Panel or the Association Manager, Mr R Morrison.

Fitness Test

A fitness test, set by FIFA and overseen by the SFA, is conducted twice a year.

The test is mandatory for all senior listed officials and those refereeing Junior Football.

The test can be taken by all registered referees and is a useful benchmark for measuring your fitness no matter what your refereeing standing. Concessions are made for older members.

The test comprises of six 40 meter sprints (6.4seconds for referees and 6.2seconds for specialist assistants) followed by an endurance run which requires officials to run 150 meters in 30 seconds and walk 50 meters in 40 seconds (45 for specialist assistants), repeating this to complete one lap of a standard athletics track. Officials are required to complete 15 laps of the track to pass the test.

Food & Nutrition

Carbohydrate is the most important source of energy for sportspersons

A typical sportperson's diet should consist of between 60-70% carbohydrate, 20-25% fat and 10-15% protein as opposed to what is considered a typical UK diet of 40% carbohydrate, 40% fat and 20% protein.

Good sources of carbohydrates:

• breakfast cereals - Weetabix, Shredded Wheat, bran flakes muesli, porridge
• bread
• crispbreads, water biscuits, oatcakes
• root vegetables (preferrably fresh or frozen)
• pasta
• fresh and dried fruit
• cereal bars (check the fat content)
• malt or fruit loaf, fruit cake, scones, gingerbread etc
• biscuits and confectionery (check the fat content)
• puddings - crumbles, milk puddings, jelly
• yoghurt - low fat, plain or fruit
• fruit juice

Sensible food selection is necessary to acheive a diet high in carbohydrate and low in fat.

A small amount of fat is essential for:

• insulation of the body
• protection of the internal organs
• supplying oils to the skin
• being part of the hormone substances in all cell membranes

Cut down the amount of fat eaten daily.

Don't forget to drink:

• drink before you are thirsty - a little and often
• avoid drinks with high sugar content and gas (fizzy) as the gas can cause problems with wind
• cool dilute squashes and juices are ideal for fluid replacement

Drink alcohol in moderation only, never before driving or a game and only if you are old enough to do so.

More information is contained in the Scottish Football Association's Technical Department Food & Nutrition booklet.