For officials

Game fitness and recovery

Strength and conditioning is an integral part of the development of an official.

The physical requirements of an official will vary from sport to sport and within a sport. Adopting a healthy lifestyle will contribute to all officials being in appropriate physical condition.

Attention to diet and nutrition will also assist the official to meet the physical requirements of their particular sport.

There are several important components for officials to improve and maintain fitness;

  • Strength
  • Speed
  • Endurance
  • Flexibility
  • Power
  • Agility

For more information, please follow the link below:

Physical Fitness

Physical warm-up for referees


Nutrition and hydration can be just as important for the field official as for the sports people themselves. Aim to stay healthy, well fuelled and well hydrated for best performance.

To see what type of nutrition you need, follow the links below to find your specific sport:

Nutrition Tips


Recovery from exercise is one of the most important aspects of training and maintaining energy. During training or games, the carbohydrates stored in the muscles are depleted and has to be replenished immediately after exercise. Often game venues do not provide the best snacks for refuelling. Organise to have suitable drinks and snacks available after the match. Foods such as sandwiches, fruit, soup, cereal bars, yoghurt and carbohydrate drinks will get recovery off to a good start.


Sleep, Recovery and Athletic Performance

A 2 minute guide on simple steps to improve sleep

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Last updated: 19 April 2021

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