Almost every team I have worked with, on the first day, the first thing that tends to happen is the players are sent for laps of the field but how does this actually prepare your body for the session ahead?
Same in the gym, and I have done this myself, jump on the treadmill for ten minutes and then go into a deadlift, but why?
We are not educated on how to effectively warm up.
A warm up is preparing the body for the upcoming activity and as such, the muscles that are going to be used in the training session need to be ready for the attack and the most effective way to do this is by doing a RAMP warm up.
R- raise the heart rate and body temperature. Look to incorporate exercises such as walking lunges, side lunges, toe touch walkouts)
A – activate the muscles by skipping, pogos, carioca, short jogging.
M – mobilise the joints and the muscles through dynamic stretching, T spine rotation, band work, multi directional movement.
P – potentiate or prepare the muscles for the session and put the body under increased stress. Sprints, ball work (football) such as one touch pass and move.
The feedback i get from the athletes I have worked with and through scientific research, this method helps to reduce the risk of injury because the body has been prepared appropriately and effectively.
How do you warm up?