Swim Warm Up Card

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Swimming Warm-Up

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.

 

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Swimming Warm-Up

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.

 

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