Additional information
“Spilleklar” for football referees – international recognized warm-up programme
An adapted version of the warm-up program “Spilleklar”, also known as “The 11+ Referee” is designed to help football referees avoid injuries.
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.
LOAD MANAGEMENT
Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.
A STRUCTURED WARM-UP GIVES A GOOD START TO YOUR TRAINING
The warm-up program is based on varied balance, flexibility and strength exercises. This prepares the body for all types of movements that will be performed during training or matches as a referee. By using FIFA 11+ Referee, many of the most common injuries can be avoided.
REDUCE THE RISK OF INJURIES BY OVER 50%
Progression is built into most exercises to increase the level of difficulty along the way, so the training benefits can be maintained as you improve. A study of football referees has shown that the FIFA 11+ Referee injury prevention warm-up program reduces the risk of injury by more than 50%.
Exercises
Straight ahead
Increase speed progressively
20–30 meters
2 sets
Circling partner
Shuffle sideways by 90 degrees to the middle
Shuffle circle around one other
Stay on toes
Slightly bend hip and knees
2 sets
Quick forwards & backwards
Quickly forwards 2 cones
Quickly backwards 1 cone
2 sets
Bench - static
Lift up body supported on forearms
Pull in your stomach
Body in straight line
3 x 20 seconds
Sideways bench - raise & lower hip
Supported on elbow
Body in straight line
Raise & lower hip
3 x 20 seconds on each side
Side-lying groin strengthening
Purpose: To strengthen the hip adductor muscles
Lie on your side with your top leg bent forwards
Lift the lower leg straight upwards and lower slowly
Perform the exercise slowly
Keep your foot horizontal throughout the exercise
3 x 8–16 repetitions
Nordic Hamstrings - beginner
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
Single-leg stance - hold the ball
Vary ball activities to challenge yourself
Keep weight on the ball of your foot
Hip-knee- toe in line
2 x 20 seconds on each leg
Squats with toe raise
Feet hip-width apart
2-leg squat with final toe raise
Hip-knee- toe in line
3 x 20 seconds
Vertical jumps
From squat position, jump up as high as you can
Soft landings
Hip-knee- toe in line
3 x 20 seconds
Running across the pitch
Accelerate to max speed
20-30 meters
2 sets
Bounding
Explosive long jumps
Use an exaggerated arm swing for each step (opposite arm and leg)
Knee over toe
20-30 meters
2 sets
Plant & Cut
Jog 4-5 steps, then plant on the outside leg and cut to change direction
Accelerate 5-7 steps at high speed before decelerate and a new plant & cut
2 sets
Straight ahead
Increase speed progressively
20–30 meters
2 sets
Circling partner
Shuffle sideways by 90 degrees to the middle
Shuffle circle around one other
Stay on toes
Slightly bend hip and knees
2 sets
Quick forwards & backwards
Quickly forwards 2 cones
Quickly backwards 1 cone
2 sets
Bench - alternating legs
Lift up body supported on forearms
Pull in your stomach
Body in straight line
Lift each leg in turn and hold 2s
3 x 20 seconds
Sideways bench
Supported on elbow
Body in straight line
Stable core
3 x 20 seconds on each side
Copenhagen adductor short
Purpose: To strengthen the adductor muscles
Partner holds you above the knee
Keep your body stable, lower and lift the bottom leg
Keep your body in a straight line
Perform the exercise slowly
3 x 8–16 repetitions
Nordic Hamstrings - intermediate
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 6–8 repetitions
Single-leg stance - throwing ball with partner
Stand 2-3 m apart from your partner
Keep weight on the ball of your foot
Hip-knee- toe in line
2 x 20 seconds on each leg
Squats with walking lunges
Lunge forward slowly
As you lunge, bend your leading leg until your hip and knee are flexed to 90 degrees
Hip-knee- toe in line
3 x 20 seconds
Lateral jumps
Jump from side to side
Bend hips and knees slightly as you land
Do not let your knee buckle inwards
Maintain balance with each jump
3 x 20 seconds
Running across the pitch
Accelerate to max speed
20-30 meters
2 sets
Bounding
Explosive long jumps
Use an exaggerated arm swing for each step (opposite arm and leg)
Knee over toe
20-30 meters
2 sets
Plant & Cut
Jog 4-5 steps, then plant on the outside leg and cut to change direction
Accelerate 5-7 steps at high speed before decelerate and a new plant & cut
2 sets
Straight ahead
Increase speed progressively
20–30 meters
2 sets
Circling partner
Shuffle sideways by 90 degrees to the middle
Shuffle circle around one other
Stay on toes
Slightly bend hip and knees
2 sets
Quick forwards & backwards
Quickly forwards 2 cones
Quickly backwards 1 cone
2 sets
Bench - lift & hold
Lift up body supported on forearms
Pull in your stomach
Body in straight line
Lift leg and hold for 20 seconds
3 x 20 seconds
Copenhagen adductor
Purpose: To strengthen the adductor muscles
Partner holds you at the knee and ankle
Keep your body stable, lower and lift the bottom leg
Keep your body in straight line
Perform the exercise slowly
3 x 8–16 repetitions
Sideways bench - with leg lift
Supported on elbow
Body in straight line
Lift up hip and swing upper leg
3 x 20 seconds on each side
Nordic Hamstrings
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–12 repetitions
Single-leg stance - test your partner
Try to push partner off balance
Keep weight on the ball of your foot
Hip-knee- toe in line
2 x 20 seconds on each leg
1-leg squats
Slowly bend your knee as far as you can
Straighten knee slightly more quickly
Hip-knee- toe in line
2 x 20 seconds on each leg
Box jumps
Alternate between jumping forwards and backwards
From side to side and diagonally
Soft landings
3 x 20 seconds
Running across the pitch
Accelerate to max speed
20-30 meters
2 sets
Bounding
Explosive long jumps
Use an exaggerated arm swing for each step (opposite arm and leg)
Knee over toe
20-30 meters
2 sets
Plant & Cut
Jog 4-5 steps, then plant on the outside leg and cut to change direction
Accelerate 5-7 steps at high speed before decelerate and a new plant & cut
2 sets
Related Articles
Training for football referees
With football referee on Fit to Play, you can find inspiration for exercises and watch videos of a good warm-up.
Find out more
Load Management
The body has an excellent ability to adapt to the applied training load, but the key is always to gradually increase the amount of training.
Find out more
Get Set - Train Smarter app
The Get Set - Train Smarter mobile application is available for free in Google Play and Apple app stores, and ready for download in 11 languages.
Find out more
Play video
Straight ahead2 sets
Play video
Circling partner2 sets
Play video
Quick forwards & backwards2 sets
Play video
Bench - static3 x 20 seconds
Play video
Sideways bench - raise & lower hip3 x 20 seconds on each side
Play video
Side-lying groin strengthening3 x 8–16 repetitions
Play video
Nordic Hamstrings - beginner3 x 3–5 repetitions
Play video
Single-leg stance - hold the ball2 x 20 seconds on each leg
Play video
Squats with toe raise3 x 20 seconds
Play video
Vertical jumps3 x 20 seconds
Play video
Running across the pitch2 sets
Play video
Bounding2 sets
Play video
Plant & Cut2 sets
