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Maximize Performance and Improve Long-Term Athletic Development
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Athletes do not all train the same way, but it is rare to see any athlete—at any level—exercise or compete without warming up. Although the warm-up can take many forms, smart coaches and athletes know that the warm-up should be a part of any training session.
The Warm-Up is the first book to describe the science of the warm-up and provide guidelines to maximize its effectiveness through the process of constructing effective RAMP-based warm-ups. The RAMP system—Raise, Activate, Mobilize, and Potentiate—looks at the warm-up not only as preparation for the upcoming session, but also as tool for athletic development that can cultivate the skills and movement capacities needed to excel in sport. RAMP has become a standard warm-up system recommended by the United Kingdom Strength and Conditioning Association (UKSCA) and is included in professional resources developed by the National Strength and Conditioning Association (NSCA).
The Warm-Up provides a library of activities that can be used to maximize the effectiveness of warm-ups within the structure of the RAMP system. Coaches and athletes can incorporate activities to develop warm-ups that directly contribute to performance, or they can use one of five sample RAMP warm-up programs, which are appropriate for a variety of sports and athlete training levels. More than 160 diagrams and photos enhance the text and provide direction for the drills and exercises, and 17 video clips demonstrate movement patterns of the Raise phase. Plus, exercise and drill finders make it easy to find the exercises best suited for specific needs.
It’s time to make the warm-up part of the long-term athlete development plan. The Warm-Up will help coaches and athletes use the RAMP system to make warm-ups a more effective part of training that contributes to better performance.
Strength and conditioning professionals, personal trainers, sport coaches, and other professionals who supervise and train athletes; also a reference for athletes who understand the concepts and can apply the guidelines to their own program.
Chapter 1. Why We Warm Up
Reasons for Warming Up
The Physiology of Warming Up
Psychological Rationale for Warming Up
Net Potential Effects of Warm-Up
The Warm-Up and Injury Risk Reduction
Optimizing the Warm-Up
Chapter 2. A New Way of Thinking About the Warm-Up
The Traditional General and Specific Warm-Up
Revaluating the Aim and Value of the Warm-Up
A New Purpose for the Warm-Up
Competition Versus Training Warm-Ups
Issues With the Traditional Warm-Up
Chapter 3. The RAMP System of Warming Up
A Systematic Approach
Delivering Athletic Development
The RAMP System
Chapter 4. The Raise Phase
Types of Raise Phases
Organizing a Raise Phase
Chapter 5. The Activation and Mobilization Phase
Long-Term Focus: Mobility
The Role of Static Stretching
Focusing on Mobility
Focusing on Movement
Initiating and Progressing the System
Addressing Fundamental Issues: Activation
Targeting the Selections
The Activation and Mobilization Process
Chapter 6. The Potentiation Phase
Focus of the Phase
Duration of the Phase
A Session in Itself
The Potentiation Process
Sample Potentiation Phases
Chapter 7. Constructing Effective Warm-Ups
The Planning Process
The Raise Phase
The Activation and Mobilization Phase
The Potentiation Phase
“Ian Jeffreys is one of the best educators and practitioners I know. His book, The Warm-Up, is both stimulating and educational.”
Des Ryan—Head of Sport Medicine and Athletic Development for Arsenal Academy
“For decades the warm-up has been the greatest physical development opportunity we haven’t tapped—until now. Written by one of the most influential thinkers in human performance, The Warm-Up will change the way you think about the first 15 minutes of training forever.”
Nick Winkelman, PhD—Head of Athletic Performance and Science for Irish Rugby Football Union
Sample warm-ups from The Warm-Up
Single-leg stance patterns
This book with online video component has given me a broader view of what a warm-up can be. The various activities that Ian Jeffreys presents and the order presented are clear and very easy to understand. Mr. Jeffreys uses the acronym RAMP for his warm-up and makes it easy to remember what type of activity to place where in the warm-up for the best outcome for the athlete/client. The online videos also help clarify some of the techniques which are harder to explain in print. A very practical addition to your training repertoire.