Not all athletes train in the same way. But it's rare to see any athlete workout without warming up. The Warm-Up is the first book to describe the science of the warm-up and provide guidelines on how to maximise its effectiveness. This is done through the use of the RAMP system. The RAMP system - Raise, Activate, Mobilise and Potentiate - looks at the warm-up not only as preparation for the upcoming session, but also the longer term benefits it can have on athletic development. RAMP has become a standard warm-up system recommended by the United Kingdom Strength and Conditioning Association (UKSCA). This essential guide provides coaches and athletes with a library of activities they can incorporate into their training to develop unique warm-ups. Coaches also have the option of using the five sample RAMP warm-up programmes, which can be used for a variety of sports and athlete training levels. The Warm-Up also features over 160 diagrams and photos to enhance the text and provide readers with direction for the various drills and exercises. There are also 17 video clips to demonstrate movement patterns of the Raise phase.
Ian Jeffreys is a professor of strength and conditioning at the University of South Wales. Jeffreys was also a founding member of the UKSCA and has been a member of the the National Strength and Conditioning Association (NSCA) since 1989. He has authored numerous strength and conditioning articles that have featured in several leading international journals. Jeffreys has also authored seven books and he contributed towards a chapter on warm-ups and stretching for NSCA's Essentials of Strength Training and Conditioning.
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
"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
