We’ve put together a free swimmer’s warm-up card using the RAMP protocol.
The RAMP warm-up is the most scientifically proven warm-up to prepare your body for competition. The acronym ‘RAMP’ stands for:
- Raise – Increase muscle temperature, core temperature, blood flow, muscle elasticity and neural activation.
- Activate – Engage the muscles in preparation for the upcoming session
- Mobilise – Focus on movement patterns which will be used during the game.
- Potentiate – Gradually increasing the stress on the body in preparation for the upcoming competition/session.