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RAMP warm-ups: more than simply short-term preparation.

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 ISSUE 44 / MARCH 2017 RAMP SYSTEM

RAMP warm-ups: more

than simply short-term
preparation
By Ian Jeffreys, PhD, ASCC, CSCS*D, RSCC*E, FUKSCA, FNSCA,
University of South Wales

Introduction
AUTHOR’S BIO
One of the greatest challenges facing any coach is time. It is rare to hear of a coach
who has sufficient time to dedicate to all the potential areas for performance Ian Jeffreys,
PhD, FNSCA, ASCC, CSCS*D,
enhancement. Indeed, even if a coach had all the time he or she required, the RSCC*D, FUKSCA
amounts of work that they can do will be limited by the athletes’ training capacity.
Training prescription is therefore always a matter of choice, and coaches are
making daily decisions as to how best to allocate the time and athletes’ energy
Ian is professor of strength
available to them. It can be argued that we can do anything, but we can’t do and conditioning at the
everything and that decisions as to training priorities are essential to the work of University of South Wales,
a strength and conditioning coach. and the proprietor and
performance director of
All-Pro Performance. He is a
former board member of the
Towards efficiency and effectiveness Athletic development and team sports: UKSCA and an assessor and
the challenge tutor with the Association.
The prioritisation of training naturally He is currently a board
requires us to carefully consider two key One of the great challenges of the majority member of the NSCA.
concepts: that of efficiency and effectiveness. of team sports is the range of fitness
Efficiency can be thought of as the ability to parameters that an athlete competing in
accomplish something with the least waste the sport has to develop. Add to this the
of time and effort. With efficient training, technical and tactical requirements of the
athletes are able to best achieve their game, together with an often-crowded
performance goals, within the restrictions of competition schedule, and the challenge
the time and energy available. of effective athletic development becomes
even more complicated. Therefore, training
Efficiency is an important concept, but it systems that are able to address multiple
must always be considered in the light of training goals, but at no increased cost in
effectiveness. Although training efficiency terms of time or energy, become especially
can be an important goal, if it comes at valuable. It could be argued that one of the
the cost of effectiveness then it is not truly most powerful tools available to a strength
efficient, as the key objective of any training and conditioning (S&C) coach, or indeed to
input will not have been accomplished, and a sports coach, is the warm-up. For a S&C
other inputs will then be required to achieve coach, this is one of the few areas where
the goal. The converse of course is that they will typically have an important input,
training can be effective, without necessarily if not actually being totally in charge of
being efficient, and full evaluation of these the process. Consequently, the warm-up
training inputs needs to consider the provides an important tool via which several
amount of time and energy dedicated to training objectives can be accomplished.
achieving a given goal, and its net effect on Although this area has seen significant
the rest of the athlete’s training programme. change in the last 5 to 10 years, it is still

P R O F E SS I O N A L S T R E N GT H & C O N D I T I O N I N G / W W W. U K S CA . O R G . U K 17
 RAMP SYSTEM ISSUE 44 / MARCH 2017

‘To maximise questionable whether its potential as a

fundamental part of every training session
up, but this isolated approach needs to be
balanced against wider considerations,
performance is being fully exploited. considerations that can significantly impact
upon the overall efficiency and effectiveness
we need to Taking a new look at warm-up
of the wider training programme.

Expanding the thought process is essential

ensure that Although the physiological benefits of if decisions are to be made that balance
an effective warm-up are relatively well- short-term effects with wider considerations
the quality established in terms of both temperature- and importantly with longer term athletic
related and non-temperature-related development. For example, an intervention
of work aspects,1,2,3,5,7,11 the use of a warm-up as a may be able to elicit a slightly enhanced
key ‘training’ tool rather than as a purely performance in a subsequent activity, but
performed ‘preparational’ tool is less well developed.
To maximise the potential benefit of
the logistical challenges of implementing
the approach may mean that the overall
is always warm-up in terms of the overall athletic
development of an athlete requires a shift in
warm-up becomes time inefficient, and other
activities that provide longer-term benefits
technically emphasis and an awareness of the multiple
benefits that effective warm-ups can bring to
are omitted. Other important questions,
therefore, need to be addressed in addition
athletic development over the longer term. to the traditional thought process.
correct’ Figure 1 outlines key considerations which
should form the backbone of the planning Are the warm-ups well structured? Although
of an effective warm-up. This shows how the impact of specific interventions has
effective planning clearly needs to consider been well documented, what is less well
the short-term effects of the warm-up, established is the optimal structure of a
but also how wider considerations can warm-up, and how effective sequencing
significantly enhance the overall benefits can ensure that benefits from one activity
the warm-up can bring in terms of efficiency can facilitate performance in a subsequent
– and also in terms of benefits relating to activity. For example, mobility has been
longer term athletic development. shown to be improved by an increase in
muscle temperature, and so mobility-
Do warm-ups maximise performance in based activities may be best preceded by
the short term? This is the traditional activities that raise body temperature.
view of the warm-up as preparation for Similarly, the Treppe effect outlines how
performance. Here, activities need to be muscle contraction force is enhanced by
chosen which maximise performance in prior muscle activity, with stronger muscle
the upcoming session or competition. contraction rates (even in response to stimuli
Indeed, most research on warm-up looks at of the same strength) with each successive
the effectiveness of specific interventions contraction.12 Effective warm-ups should
on subsequent levels of performance, and involve an initially low intensity of exercise
recommendations are made based on these and a graded increase in activity intensity up
changes of performance. Undoubtedly this to high intensity effort. Thoughts can then
Figure 1. Considerations in provides excellent insight into the types focus upon how best to elicit these effects in
warm-up design of activities that can be included in warm- combination with other key questions.

Are the warm-ups time-efficient? Although

the warm-up is a key part of an overall
session, typically the main aim of any
given session comes in the main body of
Fundamental the session. In this way, warm-ups should
be planned to achieve their key goals in as
Do they maximise Additional time and energy-efficient a way as possible.
performance in the Transformational This requires a careful consideration of
short term? Are they well
structured? every activity included in the warm-up
Does the warm-up
develop performance and evaluation of whether it contributes to
Are they time-efficient? in the long term? performance, either in the short term, the
medium term or long term. This should
Do they contribute to
other session aims? involve a careful analysis of the efficiency to
effectiveness ratio, and its impact upon the
subsequent session.

Do they contribute to other session aims?

Typically, a well-planned session will

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 ISSUE 44 / MARCH 2017 RAMP SYSTEM

have a number of objectives. Effectively

planned warm-ups need to look beyond
long-term takes planning to a different level,
as rather than simply thinking about warm-
‘Does the
purely physiological preparation, and
need to incorporate considerations of
up as a short-term tool for preparation for an
upcoming session, it opens up the warm-up
warm-up
skill development, and other key goals
of the athlete’s programme. In this way,
as a key tool in overall athletic development.
Armed with this form of thinking, activities develop
warm-ups can be planned that contribute can be chosen, not simply around the impact
directly to the activities and the goals of on the subsequent session, but importantly performance
the main session.9 This will then provide a on their impact on the athletes’ overall
seamless transition between the warm-up athletic development. in the long
and the main session. However, although an
important consideration, at times this can So, although two activities could conceivably term?’
become a straightjacket and coaches need have the same short-term impact, the use
to be comfortable in both integration and of activity that incorporates movements
separation of the warm-up from the main or skills that can provide gains in the
session, with the separation aspects being longer term becomes a preferred option.
intricately linked to the long-term planning It is here that the concept of separation
considerations. mentioned earlier is essential, as it allows
the development of a capacity that may not
Does the warm-up develop performance be covered in the main session, but which
in the long term? This question is a major is essential to the athletic development of
departure from the traditional warm- the athlete, and the warm-up may be the
up thought process. Typically, warm- only opportunity to develop this capacity. In
up planning is built around the first this way, the ability to separate the warm-up
consideration, but incorporating the other from the upcoming session becomes a key
three considerations into this planning skill, in addition to the ability to integrate
results in a more efficient and overall where needed, and the ideal scenario will
effective warm-up. However, incorporating depend upon the nature of the warm-up, the
a fifth consideration dramatically changes upcoming session and the overall athletic
the planning process of warm-ups and is development picture. Critically, this requires
transformational in terms of big picture a long-term approach to warm-up planning,
thinking. Consideration of whether the and how everything fits into the athletic Figure 2. The Gamespeed Target
warm-up maximises performance in the development jigsaw. Movement Syllabus

THE GAMESPEED SYSTEM

Actualisation Initiation Transition

Acceleration Max speed Starting Changing Static Moving

direction

Jockeying
Linear Anterior/
Static Linear Lateral
Lateral posterior
rolling curved Rearwards
Rear Lateral
Combined

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 RAMP SYSTEM ISSUE 44 / MARCH 2017

One of the great benefits of thinking longer The RAMP warm-up structure:
term in relation to a warm-up is the direct maximising performance in the short
effect it has on skill development. According and long term
to Ericsson,6 the key determinant of skill
development is the quantity of deliberate The RAMP warm-up system8 was designed
practice. By including deliberate practice, to address all the previous considerations.
on key fundamental movement patterns, Its structure maximises performance in the
key locomotor patterns, and key sport short term, but additionally it provides a
skill patterns in each and every warm-up, sequence by which each activity optimises
this provides for an extensive application subsequent activity in a time and energy
of deliberate practice, but at no added efficient manner. Similarly, its potentiation
cost in terms of either time or athlete phase, whereby carefully selected activities
energy expenditure.9 In this way, targeted provide a progressive increase in intensity
activities during warm-ups allows these towards a main session, help ensure that the
skills to develop in each and every session.11 warm-up can assist with the achievement of
Although in the short term, this may not the main session goals.8,9 However, perhaps
appear to make a huge difference, simply the main advantage of the effective use of
10 minutes spent on skills for two sessions the RAMP system lies in its potential to
per week results in 80 minutes of skill maximise athletic performance in the long
development each and every month. Over term. By carefully selecting activities that
the course of the year, and especially over are used in each phase of the RAMP warm-
the course of an athletic career, this amounts up, with due consideration as to the longer-
to a considerable amount of additional skill term impact of the activities, as well as the
development.11 short-term impact, allows the selection
of activities that not only contribute to
The proviso here is that this work is performance in the current session, but
supported by effective coaching and the critically to the overall athletic development
emphasis is placed on optimal application of the athlete. In this way, the RAMP
of this skill development. Unfortunately, all system is built around specifically targeted
too often, not enough emphasis is placed activities aimed at enhancing performance
on the performance of activities during in the short, medium and long-term.
the warm-up, and often athletes simply
go through the motions of the activities Raise
and fail to take advantage of the skill Athletic performance is enhanced by the
development opportunities that accrue. To achievement of optimal muscle and body
maximise performance we need to ensure temperature.1,2,7 The main short-term aim of
that the quality of work performed is always the raise section of the warm-up is to raise
technically correct, and that we are as body temperature and other physiological
assiduous in our coaching during warm-up parameters through the use of carefully
as we are in the main body of the session. targeted activities. Although this phase
Critically, this also requires that we develop will have key physiological aims, such as
an optimal performance model for all of the increasing muscle elasticity, increasing
Figure 3. Sample ‘Raise’ movements that we perform in our warm- muscle contraction rates, increasing
phase movement set-ups up.9 oxygen delivery and uptake, diverting
blood flow, raising body temperature, etc,8
what separates it from a traditional general
warm-up is that the activities themselves are
carefully selected and highly specific to an
athlete’s goals. In this way, it differs hugely
from a general warm-up in which the key
Progressive
lines aim is to raise physiological parameters and
hence the activity chosen is largely arbitrary
Bags Lines and the main consideration physiological
A Line 1 Line 2
rather than developmental. In the Raise
phase, there still remains a physiological
A D

Boxes
consideration, but the decision-making is
C B D
B F

based around how to achieve that, while

B

E F G F

Pitchfork E at the same time also optimising long-

term skill development. Typically, Raise
C
activities revolve around the development
of locomotor movements, the development
of skills, or a combination of both.

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 ISSUE 44 / MARCH 2017 RAMP SYSTEM

In terms of locomotor movement mobilise phase. Although in the short term

development, the target classifications of the aim is to move the body actively through
the Gamespeed system9 provide a virtual an increased range of motion, in the long
movement syllabus that can be used to term this phase allows extensive practice
ensure that all key locomotor patterns of key fundamental movement patterns.
utilised in sport are addressed (see Figure 2). This combination of long and short term
Typically, a range of activity set-ups can thinking importantly stresses the advantage
be utilised, which allow a high-density of dynamic activities over more static
of movement activity to be achieved in a activities. The use of dynamic activities has
relatively small area. This set-up allows several advantages: first, it maintains the
several athletes to be warmed up at the temperature-related benefits of the raise
same time, but critically allows a coach the phase; secondly, it moves the body actively
opportunity to observe as many of these through a progressively increasing range of
activities as possible. This is especially motion; and thirdly, it avoids the potentially
important in the early stages of skill negative effects of static stretching on
development where the optimal application performance.11
of each movement is critical. Figure 3
outlines some commonly used set-ups Ironically, when viewed from an efficiency
within the Gamespeed system, with each and long term effectiveness point of view,
allowing for a wide range of movements and the third of these is probably the least
movement combinations to be achieved.9 important consideration. Viewed from an
The set-ups also allow for development efficiency point of view, the use of dynamic
of the movement patterns, from discrete activities which involve movement around
through to simple combinations, through to a range of joints, and which also address
multiple combinations, through to decision- the key components of mobility – including
making activities. In this way, progression the ability to control movement via the
can be achieved both within each session appropriate development of motor control,
and importantly over time. Effective stability etc4,11 – clearly have advantages.
combination of the set-ups over a given
time period allows for variety, but also can Similarly, a long-term view allows the
ensure that each movement pattern in the phase to be used for the development or
syllabus is covered each week, allowing for maintenance of fundamental movement
considerable practice on these fundamental patterns. A highly popular system of
patterns over time. movement assessment over the past few
years has been the functional movement
The use of skills to achieve the key aims screen, which outlines a range of movements
of the raise phase is another important which are considered fundamental to
application. Here, movements are combined effective performance.4,11
with the applications of skills, to achieve
a high density of skill applications in the Although assessment is important, what is
given time. The type of Raise activity will of equal importance – or indeed more – is
typically vary depending upon the context. the ability to address any movement issues
If the activity is for a given sport, then it is through targeted actions. It is here again that Figure 4. Fundamental
likely that the Raise phase will consist of the RAMP system is especially important, as mobilisation pattern groups
skills associated with that sport, whereas if it
is a multisport set-up then skill application
can revolve around a range of basic sports
skills such as catching, throwing, kicking,
hitting, swinging and jumping. Again, as for
the movement patterns, it is important that
these activities are performed with excellent Stepping-
technique, and thus it is important that the
conditioning coach is armed with the ability Squat Lunge Single
to determine effective performance in all of leg stance
the skills utilised within the warm-up, as well
as knowledge about the movement patterns
themselves.

Activate and mobilise

Brace Reach
This phase follows on from the Raise phase,
as the key physiological benefits achieved
during the previous phase contribute to
effective performance in the activate and

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RAMP SYSTEM ISSUE 44 / MARCH 2017

the activation and mobilisation phase allows be designed to address a range of capacities,
the performance of the key fundamental including speed, agility, power, applied
movements required for effective movement capacities and applied sport
performance in each and every session. skills. Essentially, the potentiation phase
Figure 4 shows some key fundamental is a progressive sequence of activities that
movement patterns: a selection of an activity maximise performance in the upcoming
from each group allows the movement session, but also develop targeted skills and
pattern to be practised, and also ensures that abilities that leads to optimal performance
each key joint is mobilised appropriately. in the short, medium and long-term.8,11
Additionally, each movement pattern can In essence, the potentiation phase can
be part of a progressive sequence. In this be a discrete session in itself aimed at
way, challenge can be provided once a basic developing a specific capacity or theme or
movement is established. So, for example, a phased towards a main session, including
lunge can progress through a static lunge, activities that will enhance performance
to a walking lunge, to a lunge with varied both physiologically and skill based in the
directional reaches to a lunge with varying upcoming session.
degrees of rotation.
Discrete sessions are where the potentiation
The activation aspect of the phase is phase focuses on a key capacity that isn’t
integrated with the mobilisation phase necessarily related to the upcoming session.
and involves controlled movement So, for example, the potentiation phase can
in each pattern through the required be targeted at the development of maximal
range of motion. In specific scenarios, speed, which – although important to sports
this phase also allows for targeted performance – isn’t necessarily the focus
activation patterns, although these of the upcoming session. It is here that the
are not typically included in a normal long-term development focus of the RAMP
warm-up. Instead these activities can be system is important, in that capacities that
used to address are important over the longer term can be
targeted within warm-ups, even if they are
not the focus of the current session. Over
time, this allows for the development of key
components of performance which may
or may not be included in the upcoming
session but which are crucial for athletic
development. Again, the longer term
specific issues that athletes may present thinking process is essential, allowing for
and here activities can be specifically extensive practice and development over
included into this phase to develop key time but without additional time or energy
capacities or to address any identified expenditure.11
deficiencies.
Sessions can also be phased into the main
Potentiate session, so where the main session focuses
The Potentiation phase provides on defensive skills, the potentiation phase
one of the most powerful tools for can provide a sequenced and progressive
the development of key fitness range of activities that develop movements
components and overall athleticism. such as jockeying and acceleration, which
The treppe effect outlines how muscle are crucial to defensive capabilities, moving
activity is influenced by previous activity progressively onto more manipulative and
and optimal performance requires a phased sport-specific applications. This sequencing
increase in intensity of activity. Failure to can move from discrete activities, through a
include a potentiation phase will preclude series of combinations, and ultimately into
peak performance and so the potentiation the sport-specific applications the athletes
phase needs to be an integral part of any will need to produce in the upcoming
warm-up preparing the athlete for high session.
intensity activity. Importantly, the
previous phases will have provided Whether the sessions are predominantly
the base upon which to effectively discrete or phased, what is crucial for athletic
apply a potentiation phase. development is that over a given period of
time the athlete is exposed to activities that
However, again the multi-faceted address all of the key movement capacities
thinking of the RAMP system allows they require for performance. A powerful way
the potentiation phase to be so much to use the potentiation phase, and to ensure
more than merely preparation. Phases can key capacities are developed, is the concept

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 ISSUE 44 / MARCH 2017 RAMP SYSTEM

‘Failure to include a potentiation phase will

preclude peak performance’

of themed sessions. These themes can be incorporated into an athlete’s training

single, combined, sports-generic or sports- programme. However, extending the
specific. Single themed phases are where potentiation phase is a powerful tool
focus is on one movement capacity, such as and a highly efficient way of including
acceleration, direction change, jockeying, additional dedicated time for speed and
etc. These are extremely useful when agility development, where rather than
working with development athletes and are have a dedicated session at a different
also useful when working on fundamental time, the warm-up is extended to have a
capacities such as acceleration. Combined dedicated period of 10-15 minutes focused
themes are typically a progression from on speed and agility development prior to a
single phases. Here, movements are timetabled session.9
combined in typical combinations used
in sport such as direction change and Being at the start of the session, athletes are
acceleration, jockeying and acceleration. non fatigued and the RAMP has optimally
prepared the athlete for high intensity
Sport-specific or sports-generic themes performance. Here, the extension of the
are a further progression, where tasks are potentiation phase by 10 – 15 minutes allows
progressively introduced that address for an optimal volume of high intensity
typical sport-generic task requirements or speed and agility training to be carried out.
sports-specific task requirements.10 Here Again the focus can be on a single theme or
themes such as defensive skills, offensive most commonly is of a progressive nature as
skills, etc, provide sports-generic task-based outlined above.
themes, and these generic approaches can
themselves be broken down into highly
sport-specific task themes, such as defensive Summary
skills from set pieces.
The RAMP system is built around training
Typically, the potentiation phase will effectiveness and efficiency. Its sequential
involve an increase in intensity and can nature ensures that each phase optimises
also involve an increase in specificity as it performance in the subsequent phase.
progresses. So, for example, an acceleration However, perhaps the most powerful
theme can initially focus on technical drills advantage of the system is how it switches
followed by accelerations from a standing focus from mainly short-term considerations
start, progressing to accelerations from a to a combination of short-term and
range of rolling starts, and finishing with long-term. By switching to a long-term
accelerations in offensive and/or defensive focus, it allows activities to be selected
task based scenarios. that achieve the short-term focus but
which also contribute to the long-term
By optimal application of the potentiation athletic development of the athlete. In this
phase, a significant volume of speed, agility way, a significant amount of time can be
and plyometric work can be carried out, devoted to the development of movements
which both prepare the athlete for the and locomotor skills, and also to the
upcoming session, but significantly enhance development of key capacities such as
the long-term athletic development of speed, agility and power. Critically, this is
the athlete. Where this phase is used as achieved without a significant increase
preparation for performance it becomes a in training time, maximising efficiency
highly efficient way of ensuring a minimal and ensuring an effective application of
volume of speed and agility training is training.

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 RAMP SYSTEM ISSUE 44 / MARCH 2017

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on performance. Sports Med. 33(6): 439-454. 2003. Professional Strength and Conditioning. (6) 12-18. 2007.
3. Bishop, D. Warm Up II. Performance changes following active warm-up and how 9. J
 effreys, I. Gamespeed . Monterey CA. Coaches Choice. 2009.
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and Corrective Strategies. Aptos CA: On Target Publications. 2010. 11. Jeffreys, I (2008) Warm up and Stretching. In: Haff GG and Tripplett T. The
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UKSCA and Rugby Football League

Coach Education Programme
Background to the programme a game-wide strategy, both to increase Week 4: W
 eightlifting for sports
A high level of interest in the UKSCA was the quality of these coaches and also performance
registered among both professional and their delivery at all levels of club rugby Week 5: Plyometrics, agility and speed
community coaches in rugby league: league, thus potentially producing more Week 6: Case study progression
they were interested in both achieving world class players at England level. Week 7: A
 ssessment preparation and
accreditation and also in further individualised content.
The model
learning courses in the areas of physical
An accessible collaboration, delivered at Next steps
preparation. However, many of the rugby
regional training centres: The initial cohort of coaches – having
league coaches cited a lack of time,
available budget or accessibility to courses • Specific: Nine three-hour sessions of been through the education programme
as reasons for not actively pursuing UKSCA learning per core component, from – is now looking to progress to UKSCA
accreditation and education opportunities. plyometric agility speed, programming, accreditation. To support this, the
weightlifting, and pre-accreditation programme is expanding to run some
As a governing body, the RFL therefore evening assessment preparation sessions
preparation (total of 30 hours)
decided to collaborate with the UKSCA with small groups of coaches, led by
to develop a programme to assist rugby • Accessible: Evenings from 18.00-21.00, a UKSCA tutor/assessor. Due to the
league coaches, while insisting that certain running for four consecutive months on nature of the UKSCA’s competency-
professional standards were adhered the first three Mondays of each month based assessment, the aim of these
to by practising coaches at club level. sessions is not to guarantee a ‘pass’ at
The key aim of the UKSCA/RFL Coach • Cost-effective: Subsidised rate per the assessment, but rather to work with
Education Programme was to facilitate person, with minimal travel costs for coaches to enable them to determine their
accessible professional development for coaches. Individuals pay for UKSCA own readiness for the assessment and
rugby league-based conditioning coaches accreditation at the standard rate/ to help to develop personal development
in line with UKSCA competencies. This is through standard channels plans where required.
• Bespoke: Course content and focus
areas customised by experienced
tutors and RFL input, to maximise the Providing and accessing impactful,
‘As a former player, I fully understand participants’ development industry recognised CPD is a
the need for support from the • Led by two UKSCA tutors (24 course challenge for all governing bodies
best coaches in athlete physical places) or one UKSCA tutor (12 course and coaches. The partnership with
preparation. Investing in our coaches places) the UKSCA has provided RL coaches
with the best possible content is vital • The pilot-targeted current practising with an accessible pathway to high
for the future of the game. club or sport based S&C coaches with quality personal development which
By working with the UKSCA we applied industry experience. compliments their applied skill sets.
can ensure both coach and athlete The unique nature and value of this
development whilst ensuring best Sample course content model with direct transfer to player
practice in player welfare.’ Week 1: Introduction and case study preparation cannot be understated.’
Week 2: Weightlifting for sports
Kevin Sinfield, MBE performance Richard Hunwicks
RFL Rugby Director Week 3: Plyometrics, agility and speed RFL head of human performance

24 P R O F E SS I O N A L S T R E N GT H & C O N D I T I O N I N G / W W W. U K S CA . O R G . U K
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