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
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:
or
Gradually increasing pace within the rep and as reps progress, end of last rep being fastest
Good to go!