Warm-up should always include jogging, various forms of running (forwards, backwards, sideways), brief acceleration, gymnastics, some light jumping, etc. Stretching before the match is not recommended. The muscles have to develop a certain tone to be in the best possible condition for action During warm-up, drink repeatedly small quantities. In the last half-hour before the match up to half a litre. After warm-up, get dressed again to keep the muscles “warm”. DAY OF THE MATCH – THE MATCH During the match, the referee has hardly any chance to take active measures for recovery. Nonetheless, he should use the few breaks (time-out) to drink some fluid and ease any muscular problems (loosen tensions, etc.) that may occur. This may be done by some light “shaking”, perhaps also some light selfmassage. Usually, the first systematic action can only be taken in the break. After drinking, which has already been mentioned repeatedly, it would now be advisable to ingest some carbohydrates, perhaps in the form of carbohydrateenriched beverages combined with carbohydrate bars (polysaccharides). (Ripe!!) bananas have proved to be a good choice for this purpose as well. During the break, do some light gymnastics and massage your muscles to counter fatigue. Just a few minutes may produce very good results. Before the 2nd half of the match, do a few exercises (light jumps) to increase muscle tone. DAY OF THE MATCH – AFTER THE MATCH The most important recovery phase starts immediately after the match, preferably during the first 2 hours. During this period it is important to take systematic action to promote recovery.