RAMP Warm Up Drill: Use For All Outdoor Sports

When I studied for my Strength & Conditioning course back in 2019, (back when life was normal) I was given the task of designing Strength And Conditioning programmes for competitive athletes.

6-Week Off-Season Training Program for Elite Youth Soccer: A High-Low  Approach

An integral part of programming, is to correctly assign specific warm ups for your chosen athlete based on the R.A.M.P acronym.

RRaise (Heart rate)

A – Activate (‘Waking up’ muscles)

M – Mobilise (Increasing range of movement)

P – Potentiate (Performing movements that resonate with upcoming exercise)

This warm up was specifically designed for football but can be used and edited where necessary for most team sports that require endurance, change of direction, speed, power or physical contact. It is completed specifically in 4 stages in this precise order.

A full training schedule for the season is imperative in programming for athletes and a thorough schedule can be planned for the season in order to manage their workload effectively without negatively affecting performance on the pitch.

The Drill:

Start by setting up some cones or using noticeable objects 10m apart.

The exercises are completed over this distance 1 player at a time before jogging or walking back and then moving onto the next exercise.

Stage 1: Raise

(To be completed over 10m distance and jog back to start)

  • Jog
  • Skips
  • Skips with arm swings
  • Backpedal
  • Sidestep inwards
  • Sidesteps outwards
  • Carioca (Left)
  • Carioca (Right)

Stage 2: Raise

(To be completed over 10m and walk back)

  • Open gate
  • Close gate
  • Glute kicks
  • Hamstring sweeps
  • Frankenstein
  • Arabesque

Stage 3: Activate

(To be completed over 10m and walk back)

  • Forward jumps with squat (Stick landing) x2
  • Lateral jumps with change of direction
  • Single leg hop into two foot landing (Stick landing)
  • Single leg hops (Stick landing)
  • Single leg hops (Hot coals)

Stage 4: Prepare

(All 10m distance and jog back)

  • A March
  • A Skip
  • Ankling
  • High knee drive
  • High knee drive (Arms engaged)

Some of these exercises may seem unfamiliar and may need to be further researched, but are effective in preparing the athlete prior to competition as part of a pre-match ritual between 10-20 minutes before the game is due to begin.

This method is commonly used in all professional sports.

Want to know How To Train Like A Professional Footballer?

>>For more information, posts, training programmes and training tips visit my website tjhealthandfitness.com

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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