Warm-up protocol: athlete warm-ups with the RAMP model

The warm-up isn't a mandatory but boring prelude to training; it's a preparation process that directly affects performance and safety. A well-designed warm-up noticeably improves session quality and also serves as the vehicle for an injury prevention program.

Why does warming up work?

• Muscle temperature rises: Enzyme activity speeds up, muscle viscosity decreases.
• Nerve conduction speeds up: Reaction time and rate of force development improve.
• Blood flow is redirected: Oxygen delivery to working muscles improves.
• Joint preparation: Synovial fluid distribution increases.
• Mental transition: The athlete focuses on training.

The RAMP model

Developed by Ian Jeffreys, RAMP divides the warm-up into four phases and gives each a clear job.

R — Raise

Raising heart rate, body temperature and blood flow. 3–5 minutes. Light jogging, cycling, jump rope or sport-specific low-intensity movement.

A — Activate

Engaging the muscle groups to be used in the session. Especially areas that often “sleep”: the glutes, scapular stabilizers and deep trunk muscles.

• Glute bridge, 10 reps
• Lateral band walk, 2×10 steps
• Bird dog, 6 each side
• Band pull-apart, 15 reps

M — Mobilise

Dynamic mobility; preparing the range of motion the session requires. Controlled dynamic movements are preferred over static stretching.

• World’s greatest stretch, 5 each side
• Dynamic hip-opening lunges
• Ankle mobility (knee to wall)
• Thoracic rotation, 8 each side
• Leg swings (front-to-back, lateral)

P — Potentiate

Gradually raising intensity to the level of the session. This phase is the most often skipped but contributes the most to performance.

• Before a strength session: progressive warm-up sets (40% → 60% → 75%)
• Before sprinting: A-skips, build-up runs (70% → 85% → 95%)
• Before jumping: 3–4 submaximal jumps
• Before sport practice: short, high-intensity game movements

Total duration

10–20 minutes. It gets longer if the ambient temperature is low, the athlete is older, it's early morning, or the session is high-intensity (sprinting, maximal strength, plyometrics). If time is tight, cut from the main part of the session, not the warm-up.

Static stretching: when?

Prolonged static stretching (over 30 seconds) can temporarily reduce strength and power performance immediately afterward. That's why the main component of the warm-up should be dynamic. However:

• If short (10–15 s) static stretching is followed by dynamic work, the negative effect largely disappears.
• If there's a specific range-of-motion restriction (for example, the hip flexors), targeted short stretching can be beneficial.
• Post-session static stretching is the right time to improve mobility.

Using the warm-up as an injury prevention tool

Structured neuromuscular warm-up programs like FIFA 11+ significantly reduce lower-extremity injuries. These programs build running, strength, plyometric and balance components into the warm-up. The advantage is that they integrate into a routine the athlete already does and require no extra time.

A practical approach in team sports: building protective exercises like the Nordic curl, Copenhagen plank and landing training into the activation phase.

Sample flow: before a strength session (12 min)

1. Bike or jog, 4 minutes (R)
2. Glute bridge 12, band pull-apart 15, dead bug 6 each side (A)
3. World’s greatest stretch 5 each side, ankle mobility 8 each side, leg swings 10 (M)
4. Empty bar squat 8, 50% × 5, 70% × 3, 85% × 1 (P)

Sample flow: before a sprint session (18 min)

1. Jog 5 minutes (R)
2. Glute and core activation 4 minutes (A)
3. Dynamic mobility 4 minutes (M)
4. A-skip, B-skip, high knees 2×20 m; build-up runs 3×30 m (70%, 85%, 95%) (P)

Common mistakes

1. Just 10 minutes on the treadmill: Activation, mobility and potentiation are skipped.
2. Starting with long static stretches: Can temporarily reduce power output.
3. Skipping the potentiation phase: Your first working sets end up as warm-up sets, and time is wasted.
4. The same warm-up for every session: The warm-up should be adapted to the session's content.
5. Making the warm-up exhausting: The goal is to prepare, not to fatigue.

Frequently asked questions