๐Ÿ”ฅ The Warm-Up Series: Part - 3 ๐Ÿ”ฅ

Yash kaushik
Yash kaushik

ย |ย 1 minute to read
Exercise Science

There are a number of quality studies to prove the positive impact of warm-ups on performance, however, in some cases, it also resulted in detrimental effects on the performance of some athletes due to an unstructured warm-up.

The RAMP model of designing a structured warm-up routine by Ian Jeffreys addresses all the key components of an effective structured warm-up routine. The aim of this model is to fully prepare athletes both mentally and physically by the end of the third phase and get them ready for the competition or the training session. โฃโฃ ๐Ÿ”น๐“๐ก๐ž ๐‘.๐€.๐Œ.๐. ๐๐ซ๐จ๐ญ๐จ๐œ๐จ๐ฅโฃโฃ RAMP stands for Raise, Activate and Mobilize, and Potentiate. The RAMP Protocol has been adopted by the majority of coaches as it addresses all the key aspects of an effective warm-up. It replicates the traditional way of warm-up but in a more structured and targeted way.โฃโฃ โฃโฃ ๐๐ก๐š๐ฌ๐ž ๐Ÿ: ๐‘๐š๐ข๐ฌ๐ž - This involves activities that raise the key physiological factors the same as the first part of traditional warm-ups like body temperature, core temperature, heart rate, respiration rate, joint viscosity, and blood flow. โฃโฃ ๐Ÿƒ ๐€๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ - Sports specific movements, low-intensity cardioโฃโฃ โฑ๏ธ ๐ƒ๐ฎ๐ซ๐š๐ญ๐ข๐จ๐ง - 5 Minutesโฃโฃ โฃโฃ ๐๐ก๐š๐ฌ๐ž ๐Ÿ: ๐€๐œ๐ญ๐ข๐ฏ๐š๐ญ๐ž ๐š๐ง๐ ๐Œ๐จ๐›๐ข๐ฅ๐ข๐ณ๐ž - Just like the stretching phase in the traditional warm-up this phase focuses on the key elements of activating the key muscle groups and key joints and ranges of motion to be used in the sports activity. The main focus is on motor control, flexibility and stability components of the required movements for the sport. โฃโฃ ๐Ÿ’ช ๐€๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ - Dynamic stretching, Balance, Spinal mobility exercisesโฃโฃ โฑ๏ธ ๐ƒ๐ฎ๐ซ๐š๐ญ๐ข๐จ๐ง - 5 Minutesโฃโฃ โฃโฃ ๐๐ก๐š๐ฌ๐ž ๐Ÿ‘: ๐๐จ๐ญ๐ž๐ง๐ญ๐ข๐š๐ญ๐ž - This phase involves exercises that directly lead to performance improvements. This majorly involves sports specific activities with rising intensities. It focuses on increasing the level of intensity of the activities to be performed and Improve performance with the effects of post-activation potentiation.โฃโฃ ๐Ÿ‹๏ธ ๐€๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ - Sports specific activities, rising intensitiesโฃโฃ โฑ๏ธ ๐ƒ๐ฎ๐ซ๐š๐ญ๐ข๐จ๐ง - 10 Minutes โฃโฃ โฃโฃ ๐Ÿ”นReferences:โฃโฃ Jeffreys, I. Warm-up revisited: The ramp method of optimizing warm-ups. Prof Strength Cond 6:12-18, 2007.โฃโฃ โฃโฃ ๐Ÿ”นNext - Part - 4 The Argument: Static or Dynamic Stretching! ๐Ÿค“โฃโฃ

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