The season is almost here. You don’t need to train like a professional referee, but a little work during the week can make weekend games much easier.

Try this simple weekly plan:

• Monday: 20–30 minute easy walk or recovery run
• Tuesday: 20–30 minute easy run or run/walk
• Wednesday: 15–20 minutes of basic strength — squats, lunges, calf raises and planks
• Thursday: 5–10 minute warm-up, then 6–8 rounds of 30 seconds quicker running and 90 seconds walking/jogging
• Friday: Rest or light mobility
• Weekend: Referee your games and make sure to warm up before kickoff

If you haven’t been active recently, start slowly. Don’t try to make up for the entire offseason in one week.

The goal is simple: stay closer to play, feel better late in the match, and recover more comfortably between weekend assignments.

A couple of short workouts during the week can make a big difference when the season starts.