A good warm-up has 4 phases: Raise, Activate, Mobilize, Potentiate (RAMP) Raise : Concentric muscle activation (e.g., quadriceps, hamstrings) through low-intensity exercises. (Mixing Jogging, high knees, butt kicks, arm circles, skipping rope.) Activate & Mobilize : Engage key muscles and mobilize joints for sport-specific movements using dynamic stretches. Potentiate : Perform sport-specific drills followed by high-intensity sprints or explosive movements. Free guide in bio | Football Fitness D
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Warm-up | Ramp Method Potentiation | With the ball The Raise, Activate, Mobilise, Potentiate (RAMP) protocol was developed by Dr Ian Jeffreys. It allows for an efficient and progressive warm up that focuses not only on preparation for the session ahead but also a longer term development process. Potentiate Potentiation is all about getting your body ready to run and your neuromuscular system switched on to move fast. “Incorporating explosive, activation exercises into a warm up could improve neu
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