5 Pre-Game Stretches Every Official Should Do

Officiating is an endurance sport. You cover miles a game, change direction constantly, and need to look composed doing it. A short, consistent warm-up keeps you fast and injury-free deep into a tournament day.

The routine

• Leg swings — 10 each leg, front-to-back and side-to-side, to open the hips.
• Walking lunges — 8 each side, reaching tall to fire the glutes.
• Calf raises — 15 slow reps; your calves absorb every sprint and stop.
• Ankle circles — 10 each direction; quick feet need mobile ankles.
• A-skips — 20 yards to prime your stride before the first whistle.

Do this before every assignment. Five minutes now saves you a strained calf in the fourth quarter.