WARMING

UP
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INTRODUCTION
A warm-up prepares you for the activity at hand, both
physically and psychologically. It gets you ready to
perform at your best and reduces your risk of injury –
a warm-up usually lasts between 10-20 minutes.

Warm-ups can simply involve a few practice

movements at moderate intensity before performing
the main activity. However, in this book, we want to
delve deeper into how we can optimize the warm-up
protocol to minimize our risk of injury and maximize
our performance in the subsequent session.

We also want the warm-up to act as an important

part of the session where various physical attributes
can be developed long-term.
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RAMP
By far, the most widely used warm-up protocol used
by elite coaches is the RAMP warm-up developed by
Ian Jeffreys, a world-class Strength and Conditioning
coach from the UK.

• Raise – heart rate and body temperature.

• Activate – key muscle groups.
• Mobilize – key joints.
• Potentiate – prime the body for maximal intensity.

Although the RAMP warm-up is split into four clear

categories (or three when you group activate and
mobilize together), the warm-up should flow smoothly
into the main session, with each aspect building on
the next without a loss of previous benefits.
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RDP
When it comes to outdoor, field-based (aka pitch-
based) warm-ups, I often use a simple protocol I
refer to as RDP:

• Running Drills: All sports that involve running will

benefit from a high frequency of running drills (A-
Skips and B-Skips, etc.)
• DROMEs: Dynamic Range of Motion Exercises
(just like dynamic stretches, but with more
emphasis on working the muscles) – squats,
lunges, inchworms, etc.
• Potentiation: Sprinting and plyometric (jump)
drills (sprinting is the fastest form of plyometrics).

This warm-up protocol can be shortened to DP for

gym-based training sessions.
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RUNNING DRILLS
The initial stage of a field-based warm-up will usually involve a
selection of running drills.

• Knee Hugs, Quad Pulls, Gates & Tabletops.

• Heel and Toe Walking
• High Knee, Heel Flick (Low & High Knee), Toe Flick
• Ankling
• Explosive Ankling
• A March & Skip
• B March & Skip
• Lateral Shuffle & Side Skipping
• Crossover Running
• Carioca
• Backpedal
• Fast Feet

During the potentiation phase, I usually include a “Secondary

Running Drills Phase” with more explosive drills.
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DROMES
DROMEs: Dynamic Range of Motion Exercises – here the
aim is to active key muscles and mobilize key joints.

• Arm Circles • Squat + Add-Ons

• Arm Swings • Lunge + Add-Ons
• Cat-Camel • Lateral Lunge
• Dead Bug • Crossover Lunge
• Bird Dog • Single-Leg RDL
• Torso Rotations • Inchworm + Add-Ons
• Quadruped Thoracic Rotations • Push-Up to Toe-Tap
• Side-Lying Thoracic Rotations • Push-Up to Kick-Through
• Wide-Stance Alternate Toe-Taps • World’s Greatest Stretch
• Around the World’s • Mountain Climber
• Iron Cross • Low Walking
• Scorpion • Bear Crawl
• Leg Swings
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RESISTANCE BAND EXERCISES

Resistance band exercises are a great way to get key
muscles groups fired up and ready to go.
• Band Shrug • Lateral Band Walk
• Band Upright Row • Band Fire Hydrant
• Back Neck Iso Holds • Band Glute Bridge
• Band Pull-Apart • Band Hip Thrust
• Band Star-Pattern Pull-Apart • Band Kneeling Hip
• Band Face Pull Thrust
• Band Lat Pull Down • Band Pull Through
• Band Straight Arm Lat Pulldown • Band Adductions
• Band Horizontal Row • Band Good Morning
• Band Fly • Band Psoas March
• Band Single-Arm Fly • Band Terminal Knee
• Band Biceps Curl Extension
• Band Triceps Extension • Band Spanish Squat
• Band Wrist Curl • Band Plantarflexion
• Pallof Press & Iso Hold • Band Eversion &
• Band Rotation Inversion
• Band Ab Curl
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POTENTIATION
To prime the body for maximal intensities, we incorporate
more explosive running and COD drills, along with jumps
and throws.

• Wall Drives • Ankle Jumps

• Scissor Kicks • Vertical CM Jump
• Power Skips • Box Jump
• Bounds • Horizontal CM Jump
• Strides • Lateral Bounds
• 5-10-5 Drill • Hops
• 3-Cone Drill • Chest Throw
• 4-Cone Drill • Single-Arm Throw
• Y-Drill • Rotational Throw
• T-Drill
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EXAMPLE RDP WARM -UP

Phase Exercise/Drill Sets/Reps/Time/Distance Rest
A & B Skips 2x30m of Each 10-15 Seconds
Heel Flicks 2x30m 10-15 Seconds
Running Drills
Lateral Shuffle 2x30m 10-15 Seconds
Crossover Runs 2x30m 10-15 Seconds

Bodyweight Squat 1x10 N/A

Lunge + Rotation 1x5 Each Side N/A
DROMEs Inchworms 1x5 N/A
Leg Swings 1 Minute – Variety N/A
Arm Swings & Circles 1 Minute – Variety N/A

Vertical CM Jumps 3x3 15-20 Seconds

Potentiation Bounds 2x30m 20-30 Seconds
Strides 2x100m 30-60 Seconds
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EXAMPLE DP WARM -UP

Phase Exercise/Drill Sets/Reps/Time/Distance Rest

Bodyweight Squat 2x10 15-20 Seconds

Lunge + Overhead Reach 2x5 Each Side 15-20 Seconds
DROMEs Push Up to Toe Tap
1x10 N/A
Inchworms + World’s
Greatest Stretch 1x4 Each Side N/A

3x3
15-20 Seconds
3x3
Vertical CM Jumps 15-20 Seconds
Example:
Potentiation MB CM Chest Throw Rest Progresses From 30-
1x10: Unloaded Barbell / 60 Seconds, 1-2 Minutes,
Barbell Sets 1x8: 40kg / 1x6: 60kg / 1x5: 2-3 Minutes + Depending
80kg – Working Sets at on Intensity
100kg
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EXAMPLE LOWER WARM-UP

Phase Exercise/Drill Sets/Reps/Time/Distance Rest

Raise Prowler Push (40-80kg) 4x30m 30-40 Seconds

Activate & Mobilize Bodyweight Squat 2x10 10-15 Seconds

DROMEs Lunges 2x5 Each Side 10-15 Seconds

2x20 Strides Each Side

Lateral Band Walks 10-15 Seconds
Band Activation 2x30 Second Iso Holds +10
Spanish Squats 20-30 Seconds
Squats

Box Jumps 10-15 Seconds

Potentiate 3x3
Barbell Sets
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EXAMPLE UPPER WARM-UP

Phase Exercise/Drill Sets/Reps/Time/Distance Rest

Upper Body on Air Bike

Raise 3-4 Minutes N/A

Activate & Mobilize Arm Circles 1 Minute – Variety N/A

DROMEs Arm Swings 1 Minute – Variety N/A

Band Face Pulls 2x15 15-20 Seconds

Band Activation
Band Single Arm Flys 2x10 Each Side 15-20 Seconds

Chest Throws
Potentiate 3x3 15-20 Seconds
Barbell Sets
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