Under 13-16 RAMP Warm Up

The initial part of a training/game warm up should ensure that the players are ready for the game based activities that will follow. Before formal and high intensity ball-based activities are introduced, a RAMP warm up should occur. This is designed to RAISE the heart-rate, ACTIVATE the muscles, MOBILISE the joints and PUSH the intensity. It should take approximately 10 mins and follow the correct sequence, i.e. Raise then Activate then Mobilise then Push. It is then at the coaches discretion about what exercises are used to make up the content of the warm up on a given day. Selecting 4 or 5 elements for each stage and mixing forward and lateral movements is advised.

RAISE the heart-rate - ACTIVATE the muscles - MOBILISE the joints - PUSH the intensity