The RAMP protocol - Warm Up 

A great way to remember the key parts of your warm-ups

Examples plus a great video from Athletics Australia.

Raise - low intensity activities

• Easy run for 10-15 minutes

Activate - key muscle groups and work through an improved range of motion

• Core Stability

• Crab walk with band

• Monster walk with band

• Walking Lunges

Mobilise - key joints and ranges of motion used through dynamic motion

• Leg Swings Forward

• Leg Swings back

• Lateral Shuffles

• High knee raise

• Heel to but kicks

Potentiate - improve the effectiveness of subsequent performance

Dependent on session either:

• 5 x 30 secs efforts flat

or

• 5 x 30 secs efforts hill

Gradually increasing pace within the rep and as reps progress, end of last rep being fastest

Good to go!