How athletes warm up
How’s your warm up? 🔥🙌🏼
We know that warm ups should maximise performance in the short term, but does your warm up also develop performance in the long term?
The RAMP warm up protocol, which stands for Raise, Activate, Mobilise and Potentiate, aims to prepare an athlete for the session ahead but also contributes to long term athletic development through key movement patterns and capabilities.
Raise (slide 1️⃣) - short term aim is to raise body temperature, increase muscle elasticity, blood flow, oxygen delivery & uptake and muscle contraction rates etc. For long term benefits, specific activities can be used to develop skills and locomotor movements based on the athlete’s sport. For gym based sessions, where space allows, a combination of jogging, back pedalling, side-steps, cross-overs, high knees and low intensity skipping can all be used.
Activate and Mobilise (slide 2️⃣) - short term aim is to move the body actively through an increased range of motion. Long term goal is to allow extensive practice of fundamental movement patterns. The focus is not on flexibility but on mobilisation so the use of dynamic, integrated movements is key. Any glute activation and shoulder stabilisation issues can be addressed here too.
Potentiate (slide 3️⃣) - a progressive increase in intensity to prepare for the demands of the session. This phase can also be used to focus on specific qualities such as speed, acceleration and agility/change of direction and this is a powerful tool in enhancing the athlete’s long term development.
Through each phase of the warm up, the goal is always EFFICIENCY and EFFECTIVENESS. Not doing a warm up is never an option, but spending too long on a warm up is counter-productive. 💯
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