Pregame Warm-Up, why bother…
Really – what’s the point? It takes ages, you could just stand there and tape yourself up until you can’t move. If you don’t do it, you get more time chatting to your mates in a huddle around your kit that you all haven’t washed since you bought it second hand 4 seasons ago.
- Improve muscle performance
- Mentally prepare the athlete for competition
- increase core temperature
- Skill rehearsal
- Group Cohesion
- Faster muscle contractions
- Prepare the athletes for the demands of the exercise
- Reduce injury
In short, it’s going to make you a better athlete, via mental and physical preparation.
R A M P
Having bought into the fact warm ups are important, we can move on. So, how do you do it? Luckily, the protocol for on field warm ups has a handy little acronym, RAMP. Raise, Activate, Mobilise and Potentiation.
– Elevate body temperature
Activate & Mobilise
– Activate key muscle groups
– Mobilise key joints and ranges of motion used in the sport. Be specific and use dynamic stretches
– Raise intensity to level of performance
– Potential for supramaximal effect (*Post Activation Potentiation) (Jeffreys, 2007)
*Acute excitement of neuromuscular system after a bout of exercise
Exercises for an effective pregame warm-up
- Two-Three laps of half the pitch – Get all your talking done here
Activate & Mobilise:
- Crab walks 10y – 10y
- Inchworms 5y
- Raised heel walk 10y
- Raised toe walk 10y
- Walking quad pull 10y
- Walking knee hug 10y
- Walking Figure 4 stretch 10y
- Walking lunge w/ overhead reach 10y – 10y
- Frankenstein walk 10y
- Bounding for height
- Bounding for distance
- 50% Max Speed Run
- 75% MSR
- Change of Direction drills eg 5 0 5 drill
- Positional drills
Matt Hart- Strength Coach AFU
- Jeffreys, I. (2007). Warm up revisited–the ‘ramp’ method of optimising performance preparation. The UKSCA Journal, 6, 15-19.
- Robbins, D. W. (2005). Postactivation potentiation and its practical applicability. The Journal of Strength & Conditioning Research, 19(2), 453-458.