Refereeing a football match is not only about knowing the Laws and having good physical fitness – it is also a major mental challenge. Every game brings new emotions, external pressure, the need to make quick decisions, and to maintain full concentration for 90 minutes (or more).
In such conditions, psychological preparation plays a key role – and one of the most effective tools helping a referee reach an optimal state of readiness is a set of pre-match routines.
Routines are not reserved exclusively for players – on the contrary, well-designed mental rituals allow a referee to build confidence, focus on the task, and enter a state of full presence here and now.
In this article, we will look at several proven techniques and practices that can form the foundation of an effective pre-match routine for the referee.
1. Why does a routine matter?
A routine is a regularly repeated action, behavior, or response acquired through conscious or unconscious practice. Such behaviors can become so automated that we are hardly aware of what we are doing.
Introducing a new habit into our lives can take around 2 months, depending on the number of attempts and practice.
It is worth focusing on this area because it helps us enter a match with the right level of self-confidence while reducing stress.
2. Elements of an effective pre-match routine
Sample mental schedule for a referee
Adam, 32 years old.
Adam has developed his own routine that helps him enter a match fully focused and calm.
Here are its key elements:
- 3 hours before kick-off: light meal + 15-minute silent walk (tension reduction)
- 2 hours before kick-off: arrival at the stadium, conversation with the officiating team, pitch inspection
- 1 hour before kick-off: physical warm-up, brief visualization of key situations
- 30 minutes before kick-off: individual moment, transition into action mode
Remember: it all depends on you. Everyone has their own style and timing, etc.
3. Mental techniques to support match readiness
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Imagery training – how to visualize the course of the match, difficult decisions, and your responses.
Learn more about this technique in “Quick decisions. How can referees improve their concentration?”. -
Worry time – at first it may seem abstract, but over time it becomes a strong link in mental preparation.
Use it on the days leading up to match day, once per day:a) Set a specific worry time: 5–15 minutes daily, at least 2 hours before bedtime.
When worries arise earlier, tell yourself:
“Thanks, mind! I know you’re worried and trying to help. I’ll address this later during my worry time. For now, I need to focus on other things.”b) During the exercise, practice defusion (e.g., by dropping anchor, as described in “The Referee’s Mind When Facing a Mistake on the Pitch”).
c) Problem-solve based on values: What matters to you in this situation? What actions can you take?
4. How to build your own routine?
Each referee has different preferences, energy levels, and ways of concentrating.
A routine should account for what supports the individual – some need quiet before the match, others prefer an active warm-up or a brief motivational talk. The key
is for the routine to fit the person and support optimal mental and
physical readiness.
Key principles:
- A routine works best when it is regular – it provides a sense of stability and control, which helps reduce stress.
- Test different elements (warm-up, arrival time at the stadium, meal timing) – and observe what works best.
- After each match, do a brief reflection: what worked and what didn’t? With this kind of analysis, you can continually refine your approach.
Remember: Reflection doesn’t have to be long – a short note or a conversation with a mentor or colleague is enough.
5. The most common mistakes and how to avoid them
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Overthinking the match, running through scenarios, pressure, and stress can lead to fatigue even before kick-off.
Include relaxing elements in your routine – calm breathing, light music, brief visualization, or a moment of silence.
Set a point at which you end analysis and switch into action mode. -
Clinging rigidly to every detail of the routine can create stress if something goes off plan (e.g., delays, a change of environment).
Build a flexible routine – have a “Plan B” for various preparation stages.
Focus on the function of an element rather than on a specific action. -
Performing the routine too mechanically can make you overlook how you actually feel – physically and mentally.
Pause and check in with yourself before the match.
Is your body tense? Are you distracted?
If needed, adjust your actions – e.g., extend the warm-up or change your mental preparation approach.
6. Summary
A routine doesn’t guarantee perfection, but it creates a solid foundation for stable and effective refereeing. A well-chosen framework helps maintain calm, concentration, and self-confidence.
Mental readiness is a skill that – just like physical fitness – should be developed and honed regularly.
In the next article, I will explore another topic related to sports psychology in refereeing.
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References
- Pielas, T. (2025). ACT in Sport – Module 5 [online ACT course]. Karty Sportowca.
- Więcław, G. (2017). Ile sił w głowie. Psychologiczny niezbędnik biegacza. Athlete Publishing.
- Harris, R. (2024). Understanding ACT: Acceptance and Commitment Therapy in Practice (A. Sawicka-Chrapkowicz, Trans.). Gdańskie Wydawnictwo Psychologiczne. (Orig. 2009).
