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🔥 The Warm-Up Series: Part - 3 🔥

Yash kaushik
Yash kaushik
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. 
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🔹𝐓𝐡𝐞 𝐑.𝐀.𝐌.𝐏. 𝐏𝐫𝐨𝐭𝐨𝐜𝐨𝐥⁣⁣
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.⁣⁣
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𝐏𝐡𝐚𝐬𝐞 𝟏: 𝐑𝐚𝐢𝐬𝐞 - 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. ⁣⁣
🏃 𝐀𝐜𝐭𝐢𝐯𝐢𝐭𝐲 - Sports specific movements, low-intensity cardio⁣⁣
⏱️ 𝐃𝐮𝐫𝐚𝐭𝐢𝐨𝐧 - 5 Minutes⁣⁣
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𝐏𝐡𝐚𝐬𝐞 𝟐: 𝐀𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐚𝐧𝐝 𝐌𝐨𝐛𝐢𝐥𝐢𝐳𝐞 - 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. ⁣⁣
💪 𝐀𝐜𝐭𝐢𝐯𝐢𝐭𝐲 - Dynamic stretching, Balance, Spinal mobility exercises⁣⁣
⏱️ 𝐃𝐮𝐫𝐚𝐭𝐢𝐨𝐧 - 5 Minutes⁣⁣
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𝐏𝐡𝐚𝐬𝐞 𝟑: 𝐏𝐨𝐭𝐞𝐧𝐭𝐢𝐚𝐭𝐞 - 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.⁣⁣
🏋️ 𝐀𝐜𝐭𝐢𝐯𝐢𝐭𝐲 - Sports specific activities, rising intensities⁣⁣
⏱️ 𝐃𝐮𝐫𝐚𝐭𝐢𝐨𝐧 - 10 Minutes ⁣⁣
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🔹References:⁣⁣
Jeffreys, I. Warm-up revisited: The ramp method of optimizing warm-ups. Prof Strength Cond 6:12-18, 2007.⁣⁣
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🔹Next - Part - 4 The Argument: Static or Dynamic Stretching! 🤓⁣⁣