In this phase, which should last for about 5 minutes, the aim is to get ready for the task ahead by performing exercises that are directly related to the effort to be made, be it a match, training, or taking a test.

You should include:

• Bursts of shorter, faster runs (i.e. Running at match speed)
• Twists and changes in direction
• Short sprints

Tip - At the end of a warm up you should feel warm rather than hot and be slightly out of breath.

If your warm up is in preparation for a match you should aim to complete warming up 10 -15 minutes prior to the start of the game. Return to the dressing room and keep warm.

If you are warming up to train then off you go.

THEORY v REALITY

All this is fine for those of you refereeing in higher levels of football where there are facilities and the opportunity to warm up properly. But what about local football? What if you do not have a dressing room to return to, or if you do, it is a bus ride away?

Thought -Warming up is important at all levels.

The first minute is as important as the ninetieth in all games. Injuries can occur in any match.

Advice -  Before putting on your boots, run on the spot for 2 - 3 minutes varying your pace every now and again.

Perform the stretching exercises.

Put your boots on, and run onto the centre of the field of play.

Run to one of the goals to check the nets and then run to the other end