Pregame warm-up with AFU

Pregame warm-up?

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.

The goal of a Performance Preparation
  1. Improve muscle performance
  2. Mentally prepare the athlete for competition
  3. increase core temperature
  4. Skill rehearsal
  5. Group Cohesion
  6. Faster muscle contractions
  7. Prepare the athletes for the demands of the exercise
  8. 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.

Raise
– 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

Potentiation
– 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
(Robbins, 2005)

Exercises for an effective pregame warm-up

Raise:

  • 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

Potentiation:

  • Bounding for height
  • Bounding for distance
  • 50% Max Speed Run
  • 75% MSR
  • Change of Direction drills eg 5 0 5 drill
  • Positional drills

Author:

Matt Hart- Strength Coach AFU
Instagram: @MHartCoaching

References

  • 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.

READY TO ACHIEVE YOUR GOALS?

Make sure to check out our training programs. They will show you what you can accomplish with a little commitment!

THE IGNITION PROGRAM

THE GRIND

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