Monday Morning Boost #010
'News You Can Use'
Fundamentals of a Good Warm-Up: RAMP Method
1.R = Raise your heart rate (5-7 minutes)
Primary goal is to raise body temperature and increase muscle elasticity
Examples: High knee, skipping, light jog
2.A= Activate muscles utilized in the sport or activity ( 5 minutes)
Prepare for the movements in the sport, and enhance responsiveness and efficiency.
Examples: Glute bridges, planks, 90/90 variations
3.M= Mobilize to enhance flexibility and range of motion (5 minutes)
Dynamic stretches and movements to target the joints you will be using
Examples: hip openers, frog stretch, end range isometric contractions
4.P= Potentiate to gradually increase demands to ensure a smooth transition into the sport or activity ( 3-5 minutes)
Utilize exercises/ movements that will be done in sport, but at a reduced intensity or with lighter weights. This will prime your nervous system to make sure you are effectively ready for the sport or activity
Examples: 3/4 speed sprints, change of direction, ladder drills
Utilizing this Evidence-Based strategy for warming up prior to participating in a sport or activity will optimize your performance and reduce the likelihood of musculoskeletal injuries. This becomes increasingly important as we age.
Special shoutout to my former Simmons University student Liam Bryant for the idea on this topic. If anyone is looking for an excellent performance Physical Therapist around Biddeford Maine, I would highly recommend! Click Here!
Did You Know?
Equal Prize Money for Men and Women
The US Open was the first Grand Slam tournament to offer equal prize money to men and women. In 1973, following a campaign led by tennis legend Billie Jean King, the tournament awarded equal pay to its champions. The victory was a landmark moment for gender equality in sports.
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