Best Dynamic Warm Up Using RAMP To Improve Your Jump
RAMP protocol for athletes.
Irrespective of what kind of activity you are going to carry out, warming up before training is crucial to avoid injury but also to improve your performance during that session. Warming up increases your body temperature and blood flow circulating more oxygen and nutrients to the muscles. It also, increases the elasticity of your muscles, nerve impulses to the muscles for greater force production as well as mobilises joints. Furthermore, warm ups can also help in getting athletes psyched up and make them more mentally prepared especially, for an important competition. A warm up typically lasts between 10 minutes to around 45 minutes depending on the type of exercise, competition or game you are preparing for. The warm up we’ll describe below will take roughly 10 – 15 minutes assuming that you are preparing for a session in the gym that will involve jumping using a RAMP protocol which, stands for Raise, Activate, Mobilise and Potentiate. In this article, we will show you the best dynamic warm up to improve your jump.
THE VIDEO: Best Dynamic Warm Up to Improve Your Jump (RAMP Protocol for Athletes)
RAMP Protocol for a dynamic warm up
RAMP – Raise
The aim is to raise your heart and breathing rates as well as body temperature while starting to introduce some movement into your body. Skip for a few minutes then do 10 body weight squats and 10 alternating lunges forwards and backwards twice. Here, we have started using the major muscles that we need to use for jumping which, are the leg muscles.
RAMP – Activate
Activate the main group of muscles that you are going to use as well as the assistance and stabilising muscle groups. Start with standing lateral mini band walks and then, move onto monster walks also, using a mini band to activate your glutes. Place the mini band around your knees, ankles or feet depending on how strong your glutes are. Then move onto bear crawls forwards and backwards, 5 m each, to activate the core while moving the rest of the body in a coordinated manner. Lastly, go into single leg cone push outs. These will be further activating your glutes while also, waking up the ankles.
RAMP – Mobilise
Mobilise your joints and increase their range of motion for better movement. We can do this by starting off with 8 alternating world’s greatest to mobilise our hips and spine followed by a 5m inchworm to get some movement into our posterior chain and mainly, the hamstrings. Lastly, we can do 6 toe touch squats with spinal rotation.
RAMP – Potentiate
Here, the aim is to increase neuromuscular activity and firing rate to the muscles that we will be using for jumping by using more specific sporting movements and increasing intensity. Start with drop and stick landings to increase the stiffness. Then, move onto countermovement jumps where, you reset after each one and finally perform continuous countermovement jumps. Make sure you take a few minutes rest between each set of jumps.
The RAMP protocol for athletes is the best dynamic warm up to use to improve your jump. It will help you prevent injuries and improve your performance in your sessions. We’ve provided you with a 10-15-minute dynamic warm up to use. Give it a go and get ready to jump.