Refereeing is basically an endurance activity, which means you must have the stamina (aerobic fitness) to be able to do the necessary running for 90 or perhaps 120 minutes. You also need to be quick in your movements and reactions so you can adjust according to the location of the players and the ball, and take decisions rapidly and decisively. External conditions such as the weather or poor state of the pitch can increase the demands made upon you.
Stamina can be improved in many ways, but the best activity to perform is continuous steady running. You can use a bike, a rowing machine or the swimming pool as an alternative to improve your fitness, and to add variety, but the majority of your training should be based upon running.
More fitness news to follow shortly……