ATHLETIC WARM UP – RAMP METHOD

Warming up for athletes is the first and most important step in training. The athlete must move from a state of calm to a state of normal readiness for the activity that will follow, both physically and psychologically. The well-designed warm-up increases the athlete’s performance in the long run. Most of us do not spend more than 10 minutes warming up and this consists mainly of low to moderate intensity aerobic exercise. But have you thought that warming up an athlete should be designed according to the requirements of his sport? For example, why put a weightlifting athlete to run before he starts training with free weights? In short, warming up for athletes is more than just raising body temperature, increasing blood flow and raising heart rate.

RAMP method

A well-known tool in the hands of coaches for the structure that a sports warm-up should have is the RAMP. It divides our warm-up into 3 parts, depending on the requirements of the training that follows. Raise: It is the first part and includes exercises that increase body temperature, breathing and blood flow. It usually lasts 5 minutes. Examples: light jogging, road exercises, cycling. Activate-Mobilize: This is the second piece in which we aim to increase the range of motion and activate the muscles and joints that will work most in the main part of the workout. Duration from 5′-10′ . Examples: Dynamic stretching, functional exercises such as projections, seats, torso exercises. Also, in the case of an athlete returning from injury, this piece can add rehabilitation exercises. Potentiate: The last and most important part, in which the intensity rises a little by simulating movements from the main part of the workout or power exercises. For example, if the main part of the training is aimed at speed, then we work some sprints under maximum intensity. Duration 5′. Example of on-site jumps, sprints, burpees.

TIPS

Plan the warm-up according to the goal of the main part of the workout. Turn up the volume gradually and consistently from one piece to another, so that athletes don’t get too tired. Warm up for at least 20 minutes.

Benefits

RAMP gives us a well-structured and specialized program for every sport. Through such a warm-up, the athlete is ready naturally and psychologically to accept what will follow. It is a good opportunity to work exercises for muscle groups that are most burdened, e.g. strengthening biceps in football players. Our athlete has an increase in his performance in this training but also over time. Finally, a proper warm-up is important in injury prevention. Seminars Recent Articles