Warm-Up With HKPropel Online Video, The

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.

Audience

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

Athleticism

Delivering Athletic Development

The RAMP System

Chapter 4. The Raise Phase

Activity Progression

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

Activation Exercises

Mobilization Exercises

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

Sample Warm-Ups