It is recommended to take a brief “music break”. The music should have a relaxing effect. With the equipment available today (iPods, etc.), everyone can easily put together some relaxing music. Using methods for mental relaxation would also be a good idea, provided one has learnt such a relaxation method properly. The method best known and most popular in sports is the Jacobson method. The best natural method of mental relaxation is sleep, of course. Especially after a match one should try to go to bed early and, if possible, sleep longer than usual. The rule for the post-match dinner is: REPLENISH WHAT YOU LOST IN THE MATCH Therefore, the main focus is again on the adequate ingestion of fluids and carbohydrates. The body usually signals that is craves carbohydrates. Nonetheless, taking in protein (e.g. fish) is also beneficial. There are no objections against finishing off with a beer provided one has quenched one’s thirst already by drinking other beverages. SUMMARY The aim of the recommendations listed above is to provide some guidance and to help referees in designing “their” best routine. Some of the activities suggested may appear very simple but have nonetheless p roved highly useful in high-performance sports. Good luck! Prof. Hans Holdhaus IMSB-Austria