Pre match warm up Level 4 and above

[Egg man]

What does your pre-match warm-up look like as a level 4 referee? What stretches, exercises, and sprints do you usually do and how long does your warm-up last?"

 

[JamesL]

15-20 mins.

Gentle Jog around pitch
Individual stretching
Shuttles x 12
Speed activation which consists of touchline to touchline jog to centre circle, sprint through centre circle jog to touchline and back 4 reps.

 

[Steve Fall]

I have to say 10-15mins - a mix of aerobic (jogging, then shuttles such as high knees, ankle flicks etc..) and static and dynamic stretching ("open the Gate" "hamstring walk etc".) Before hand its a bit of walking around the pitch to check nets etc..