New Referee - Weight

[Ref1993]

Hello everyone,

I'm 27 and I've been thinking for quite some time and I want to start enjoying the game that I watch most weekends and I want to commit and become healthy. I'm from the Liverpool FA Area but I need a bit of help

I'm currently not the fittest physically looking guy in the world, I'm down to about 295 pounds however my fitness is somewhat good for my age and I am down about two stone, for some reason something internally inside of me is telling me to start refereeing as this could go hand in hand with becoming healthy for the first time in my life. My availability is pretty much good and I would love to see myself move through the ranks with future progression. I have also worked with FIFA in a different industry however I took a step back and want to try have some motivation to keep fit.

My questions are:

1 - Is 27 too old to move through the ranks?
2 - Would you recommend I get into somewhat better shape before I take part in a basic referee course? Such as I don't want to look bad for the wrong reasons etc.
3 - Is there any exercises you would say for me to practice with in a gym setting so I can work out if I am fit enough?

Thank you,

 

[ChasObserverRefDeveloper]

Hello everyone,

I'm 27 and I've been thinking for quite some time and I want to start enjoying the game that I watch most weekends and I want to commit and become healthy. I'm from the Liverpool FA Area but I need a bit of help

I'm currently not the fittest physically looking guy in the world, I'm down to about 295 pounds however my fitness is somewhat good for my age and I am down about two stone, for some reason something internally inside of me is telling me to start refereeing as this could go hand in hand with becoming healthy for the first time in my life. My availability is pretty much good and I would love to see myself move through the ranks with future progression. I have also worked with FIFA in a different industry however I took a step back and want to try have some motivation to keep fit.

My questions are:

1 - Is 27 too old to move through the ranks?
2 - Would you recommend I get into somewhat better shape before I take part in a basic referee course? Such as I don't want to look bad for the wrong reasons etc.
3 - Is there any exercises you would say for me to practice with in a gym setting so I can work out if I am fit enough?

Thank you,

This is to some degree a personal issue for you to resolve, but the following may help.
In England, only around one referee in a thousand operates at the top level.
Age is less of an issue than it used to be - the legal requirement is no age barriers, but fitness and performance statistics can be used when determining which referees are to be retained at each level.
At any level above parks football, you will be required to take a fitness test each pre-season, usually a 12-minute continuous run covering a required distance (around 2400 metres in the first instance) plus shuttle sprints.
During the course you would be asked to referee a game for a short period (the players being the other learners) but there is no physical exam as such.
At 295 pounds the running required of a referee would be a strain on your heart - in 90 minutes of local parks football you would be looking at running some 10 to 13 kms., much of it sprinting. It may be a good idea to ask your GP practice for advice on this point.
Rather than a gym setting, why not start with running around the local track or park, and see how close you can get to the above targets, as that will give you an indication of how close to referee fitness you are currently?
We have a backlog of course applicants following lockdowns, so there may be a delay in getting a place.
Consider every aspect carefully before you decide what to do.
Good luck.

 

[Ref1993]

This is to some degree a personal issue for you to resolve, but the following may help.
In England, only around one referee in a thousand operates at the top level.
Age is less of an issue than it used to be - the legal requirement is no age barriers, but fitness and performance statistics can be used when determining which referees are to be retained at each level.
At any level above parks football, you will be required to take a fitness test each pre-season, usually a 12-minute continuous run covering a required distance (around 2400 metres in the first instance) plus shuttle sprints.
During the course you would be asked to referee a game for a short period (the players being the other learners) but there is no physical exam as such.
At 295 pounds the running required of a referee would be a strain on your heart - in 90 minutes of local parks football you would be looking at running some 10 to 13 kms., much of it sprinting. It may be a good idea to ask your GP practice for advice on this point.
Rather than a gym setting, why not start with running around the local track or park, and see how close you can get to the above targets, as that will give you an indication of how close to referee fitness you are currently?
We have a backlog of course applicants following lockdowns, so there may be a delay in getting a place.
Consider every aspect carefully before you decide what to do.
Good luck.

Thank you for your helpful advice!

I think I would only want to start the whole thing off and then once I start losing more weight go for progression however I would like to be "respected" and I feel like continue to getting myself in good physical shape will be the key to that.

I really like the advice about running around in a local park, I saw that the Liverpool FA had quite a few courses planned and I thought why not but I feel like I will keep on with my weight loss routine and becoming more healthy! Thank you for the advice regarding the 10kms+ This will give me a vague idea to target myself

I'm motivated to do something good and I hope I can continue to do well!

Thank you so much for your detailed advice again, It's a big help!

 

[Big Cat]

Thank you for your helpful advice!

I think I would only want to start the whole thing off and then once I start losing more weight go for progression however I would like to be "respected" and I feel like continue to getting myself in good physical shape will be the key to that.

I really like the advice about running around in a local park, I saw that the Liverpool FA had quite a few courses planned and I thought why not but I feel like I will keep on with my weight loss routine and becoming more healthy! Thank you for the advice regarding the 10kms+ This will give me a vague idea to target myself

I'm motivated to do something good and I hope I can continue to do well!

Thank you so much for your detailed advice again, It's a big help!

Get into Refereeing ASAP
Consider doing some Youth Football first
a) This is a great pathway into Refereeing
b) You could ask to do U12's games on smaller pitches for the first month or two whilst working on firtness
To be blunt, there are thousands of Level 5's out there who are barely fit enough to Referee 5-a-side football, so I would advise you to not to hold off

 

[Ref1993]

Thank you,

I'm a bit conflicted by both responses but I respect everyone has an opinion haha,

I'm a bit conscious in my current shape I'll go into that basic course and the tutors or others might "look down" on me if you know what I mean? Trying my best now to get into a decent shape and lose weight now!

 

[RustyRef]

This is to some degree a personal issue for you to resolve, but the following may help.
In England, only around one referee in a thousand operates at the top level.
Age is less of an issue than it used to be - the legal requirement is no age barriers, but fitness and performance statistics can be used when determining which referees are to be retained at each level.
At any level above parks football, you will be required to take a fitness test each pre-season, usually a 12-minute continuous run covering a required distance (around 2400 metres in the first instance) plus shuttle sprints.
During the course you would be asked to referee a game for a short period (the players being the other learners) but there is no physical exam as such.
At 295 pounds the running required of a referee would be a strain on your heart - in 90 minutes of local parks football you would be looking at running some 10 to 13 kms., much of it sprinting. It may be a good idea to ask your GP practice for advice on this point.
Rather than a gym setting, why not start with running around the local track or park, and see how close you can get to the above targets, as that will give you an indication of how close to referee fitness you are currently?
We have a backlog of course applicants following lockdowns, so there may be a delay in getting a place.
Consider every aspect carefully before you decide what to do.

Don't agree with the 10-13km for a grass roots game, even for someone that is right on top of play you won't get much above 10 or 11km. I'd say that referees can keep close enough to play with as little as 6 or 7km, and let's face it there are lots of grass roots referees out there that don't get anywhere near even to that.

 

[ChasObserverRefDeveloper]

Don't agree with the 10-13km for a grass roots game, even for someone that is right on top of play you won't get much above 10 or 11km. I'd say that referees can keep close enough to play with as little as 6 or 7km, and let's face it there are lots of grass roots referees out there that don't get anywhere near even to that.

It varies greatly, but those wishing to progress (like the OP) should aspire to 10/12 k during the game plus warm up . . .

 

[Trip]

in 90 minutes of local parks football you would be looking at running some 10 to 13 kms., much of it sprinting.

This is just not true.

 

[JamesL]

10-13km is a massive over estimation.
My average at step 6 - 5 is about 8.5km and I regularly get good feedback on fitness.
Never gone over 10km in a game.
No way is that happening on a dog and duck V Kings head match. Even with and ET and pens would I expect much over 10.
The games you start out on are generally just happy to have any qualified ref. I've seen older refs who can't run anymore and it's accepted because at least they are neutral.
Get into it, work out where you are at and then where you want to be and work from there.
At 27 it's not too late to get to a decent standard. There are some folks start out late 30s early 40s and get to level 3.

 

[Big Cat]

10-13km is a massive over estimation.
My average at step 6 - 5 is about 8.5km and I regularly get good feedback on fitness.
Never gone over 10km in a game.
No way is that happening on a dog and duck V Kings head match. Even with and ET and pens would I expect much over 10.
The games you start out on are generally just happy to have any qualified ref. I've seen older refs who can't run anymore and it's accepted because at least they are neutral.
Get into it, work out where you are at and then where you want to be and work from there.
At 27 it's not too late to get to a decent standard. There are some folks start out late 30s early 40s and get to level 3.

I measured my Garmin's accuracy today with great precision. The watch is 1% under the correct distance (which I always suspected)
Anyway, long & short of it is, if I was to cover 5.9 miles in a game, it's a PB, it's probably a cage (4G) and I've been out to impress somebody

The game is crying out for grass roots Referees. Having experience of the game (from some perspective) and being keen to learn (improve), is way more important than GPS numbers. You know this anyway; we're agreeing

Anyway, back to the OP, I'm down from 17 stone 3 to under 16 Stone (by an ounce or so)
And why? The bloody fitness test, which I haven't tackled yet
21 Stone is not great, regardless of height. All the more reason to avoid delay IMHO
Football will be better off with this fella/dame involved anon

 

[Ref1993]

Thank you (and everyone else!)

Yep - I've realised that I need to lose weight, blood pressure and I just want to physically look better too! I've got the right motivation in my life so just got to keep going.

How would you recommend losing weight to start off with or any pointers, I've been in the gym using the cross trainer or weights from time to time etc

Thank you again,

 

[socal lurker]

How to lose weight seems a pretty personal choice. I’m far from an expert, but my understanding is that exercise is great for maintaining weight, but to lose weight also generally requires diet change, too.

one thing that I do think is key to any exercise scheme is consistency. You referred to doing things from time to time. If you can find a schedule that works for you and commit to it, you can develop a habit and it is easier to stick to than if you’re just deciding each day whether to go in. I also know people who have found it very helpful to find a partner--that commitment to the partner to get up early (or whatever it is) works for some people as a good way to keep from wimping out.

 

[JamesL]

In terms of cardio, at least to start with go for long and steady. HR zoes 1-3 will burn fat stores for energy as opposed to HIIT which will burn Carb stores. Probably should throw a few high intensity workouts but as your primary goal is weight loss you want the bulk of your exercise to be low intensity.
It will feel tedious and takes a lot of commitment but in the long run it will be beneficial.
Weight training, looking at low weight, high reps. Again this will help burn fat and tone, but will still improve muscle mass and physique.
Lastly. Calorie deficits. You need to burn more calories then you put in.
Disclaimer, I am skinny as a rake, so have not tried and tested, but it's my understanding of how it works.
As above everyone is different, might be worth investing in one or 2 PT sessions to get you going.
Wish you all the best in both journeys.

 

[RefJef]

Couch to 5k is a good scheme, well proven and if/when you get to the point where you can run 5k continuously (at whatever pace) you will be more than fit enough to referee grass roots footbal.

here is a link https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/

When you first start exercising (from your starting point) the weight will drop off, but as others have said, ultimately you will need to reduce the calories you consume. But the good news is, you will end up on a virtuous circle: as you begin to lose weigh, the exercise gets easier, so you do more, so you lose more weight (and feel much better about yourself). The first week or so will be tough, but stick with it, it will be worth it (life changing)

So, a simple two step plan to complete before the week is out:

1. Download the couch to 5k app and get started
2. Sign up for the next available referees course.

Best of luck, this is a great forum, very supportive and I am sure many on here will want to follow your journey and help where we can (it’s ok to offload on here when things aren’t going to plan)

 

[Anubis]

It varies greatly, but those wishing to progress (like the OP) should aspire to 10/12 k during the game plus warm up . . .

sorry no, the referee aspires to be where they need to be, there is not and to my knowledge has ever been any marker for progression based on distance covered in a game, its simply not relevant.

 

[Trip]

My average at step 6 - 5 is about 8.5km and I regularly get good feedback on fitness.
Never gone over 10km in a game.

This is exactly true for me too. I've just done two years on promotion, got regular good feedback for fitness and I'm almost always between 8 and 9km. Never done 10km.

Being fitter definitely makes you a better referee. I find when my fitness is good I'm smiling more, thinking more clearly, concentrating better.

To the OP: you can ref a U7 game (almost) stood still. U9 games involve a light jog from time to time. U11 gets slightly larger and and U13 is a full size pitch (but less running than an adult game). So you can start where you want and move up at your own pace.

 

[Kes]

At age 27 and 20+ stone, your problem isn't fitness or lack of exercise at this stage. It's what you eat. If you want an honest opinion then here it is. Dieting is what you need to consider first. Sensible diet + moderate exercise will translate to weight (fat) loss almost immediately. You clearly already have an idea about how you might be perceived as a referee at that size anyway, so maybe make it easy on yourself and address this issue first mate.

There are thousands of very rotund referees jogging around pitches at weekends out there, but a large portion of them (pun intended ) are people who are in their 40's and beyond.

The above is of course, just my own opinion based on what you've posted so far and is not intended to be rude or offensive in any way.

 

[lincs22]

@Ref1993 - Welcome to refereeing. Anybody who knows me, knows I am not the smallest person.
When I was at the top of my refereeing, I was 14 stone (210 lbs) with no issues. Starting out, the important thing for you is to get the decisions right. I did have a training course "You don't have to be fit to be a referee"; which was based around angles and reading the game.
At the bottom end, good referees could referee a match from the centre circle which issue (but not to be recommended). For you, the potential strain on your heart is the concern. You need to see your Doctor before you start. Otherwise, your risk is pulling muscles, so you need to warm up and down properly. The lower the level, the slower the game. Ignore these talks of 8-9 kms for a refereeing a match. You will not need to do anything like that to start.
Yes, you do need to have a reasonable sprint and a slow jog but after that don't worry. Your fitness will come as you do more matches.

I would register for the course, even if you start on youth football. Until they get U15's you won't have a problem. They may run first but their skill level are nowhere near what will cause you problems.

I am 56 and somewhere near your weight. I only observe now, but I recon I could do a U14's match without issue, simply from my level of previous experience.

 

[lincs22]

This is exactly true for me too. I've just done two years on promotion, got regular good feedback for fitness and I'm almost always between 8 and 9km. Never done 10km.

@Trip - I would not take the distance you run to be a badge of honour. I have seen so many referees run "miles and miles" in matches, thinking they are doing the right thing and all they are really done is covering up for the mistakes in positioning and anticipation of the play. Just ask @es1

Fitness does provide a massive advantage to developing as a referee, but you need to use it well and not just cover mile and mile running after the ball.

 

[Justylove]

I'll echo some of the comments on here.

Theres two things that will help.

First thing is what you eat. Clearly as others have said part of the issue is what you are putting into your body.

Best advice here is to do a meal plan for each week and stick to it, that way you avoid the "what am I going to eat tonight, I'll just get a pizza (or whatever)". If you've planned the meal and got the stuff in, you'll most likely use it. Also write a food diary, excessive snacking can derail you (especially if you ramp up the exercise) and it's amazing how those odd little snacks throughout the day add up and can knock you off track.


Secondly, Exercise. It will really help, but at your weight, you've got to be really careful. Your ankle and knee joints act as shock absorbers and when you are heavy, you are putting much more strain on them (something like 3x your bodyweight of pressure). Try to minimise the amount of high impact you do to avoid risk of injury. Go for a fast paced walk rather than trying to run, if you do run, run on grass rather than roads or pavements, better still do low impact stuff like cycling or swimming, you'll get a load of benefits without the high impact that will injure you.
Final advice on exercise, try yoga, as you start exercising you'll feel stiff and sore as your muscles get a workout, yoga will help you recover and stretch those muscles out.

Finally general advice - set yourself some goals and deadlines, write them down and measure yourself against them. Weigh yourself every day (not weekly) as if you're going down in weight it gives you a really positive boost and if you've gone up in weight, you can then course correct and put the day before down to "a bad day"

The two weeks or so are easy as you'll likely see the weight drop off, however it gets tougher as the weight loss slows down a bit and you might even have periods where your weight plateaus, that happens, don't sweat it, just stick to your plan.

In terms of refereeing. Go and do the course, once you've done it and are starting to do a few games it will give you additional motivation to carry on losing weight as getting fitter.