The importance of warm ups

Posted on August 11, 2020 by

For a warm-up to be effective you need to put time into planning and ensure that the content is suitable for the individual or group.

Athletes invest considerable time into their warm-up routines so it deserves to be done well. For example, a 20-minute warm-up performed three times per week over 10 weeks is equal to 10 hours of training time.

Warm-ups are greatly important because they allow athletes to maximise physical performance and reduce injury risk during training sessions or competition.

What to think about when planning a warm up

Some basics to consider are:

  • Activity that will follow the warm-up
  • Time or length of warm-up
  • Space available
  • Equipment
  • Number of athletes and coaches

How to warm up

The RAMP framework is a template that allows you to construct a warm-up with content sequenced appropriately, resulting in athletes being well prepared for the activities that follow:




Raise – Raise body temperature, heart and breathing rates, and increase blood flow to working muscles

Activate – Activate the main muscle groups

Mobilise – Mobilise the key joints

Potentiate – Mirror the level of intensity that will be produced during the exercises that follow in training or competition

 

Extra things to focus on

Warm-ups also provide a great opportunity to spend time on weaknesses, additional technical practice/rehearsal and injury prevention or management. This is often referred to as ‘movement preparation’, ‘movement competence’ or ‘prehabilitation’. Its inclusion aligns with the goals of a general warm-up in enhancing performance and athlete durability, however, supports a more long-term approach towards individual improvement over time.

The groups of activities that can be included in a warm-up for the purpose of prehabilitation are:

  • Balance & stability (Static, Dynamic)
  • Strength
  • Power
  • Plyometrics (landing, jumping, pogo jumping, hopping, bounding)

 

Now that you know the importance of warming up, here’s a 30 minute full body workout you can do in your local playground.

 

Receive High Performance at Home information from NSWIS

Sign up to the weekly eNewsletter from the NSW Institute of Sport, which includes the latest nutrition blog from the NSWIS Nutrition Team. Plus during the High Performance at Home campaign you’ll receive tips aimed at helping everyday Australians maintain their physical and mental wellbeing at home. Check your inbox to confirm your subscription.



No Comments

Leave a Reply

Your email address will not be published.