Health and Fitness

Fitness and Wellbeing

In this section we look at our important both physical and mental health can be in refereeing.

This will allow you to meet both the physical and mental demands of the game ensuring the best possible performance can be delivered.

Below is some information to help you get the best out of yourself which includes nutritional advice, training sessions and guidance on looking after your mental health.

By clicking here you can find the Nutrition Booklet.

Health and Wellbeing 

To download the health and wellbeing guidance booklet please click here.


To download the strength and power or recovery PDF file then please email

HI Sessions: 

Session 1

Session 2 

Session 3 

Session 4 

Session 5

Session 6 

Additional Speed Sessions:

Session 1 

Session 2 

Session 3

Session 4

Refereeing Resilience

 We heard from current and former match officials who had all shown great resilience in overcoming challenges the game had thrown at them.

  • Ray Lewis, who refereed the 1989 FA Cup semi-final between Liverpool and Nottingham Forest at Hillsborough.
  • Current Premier League and FIFA assistant referee Con Hatzidakis, who discussed dealing with the disappointment of reclassification.
  • Former UEFA referee Alan Wilkie, who explained how he dealt with being stretchered off from the most prestigious domestic appointment of his career, the 2000 League Cup Final.
  • Mike Mullarkey, who talked about overcoming disappointment in the 2008 Euros to officiate in the 2010 World Cup Final.
  • Level 5 Kent FA referee, Joshua Williams, who described how he found the strength to get back to refereeing after a shocking experience.

We also heard from Hayley Jarvis, Head of Physical Activity at Mind and Norfolk FA referee, Callum Parke, who told us about the FA’s Mental Health Champion scheme.

A recording of the webinar is now available to watch below:


Information about the mental health champions scheme, along with the champions’ contact details, are available at