The aim of the warm-up is to prepare the body mentally and physically for the subsequent sporting activity in order to avoid injuries and maximize performance. But what exactly happens in the body and how can this improve performance?

Physical exertion during warm-up leads to fundamental physiological adaptations in the body. The breathing rate increases to cover the increased oxygen demand. At the same time, the heart rate and stroke volume increase, which enables an increased blood supply, enriched with oxygen, to the muscles. Active muscles experience an expansion of their blood vessels, while inactive muscles are constricted, which causes blood pressure to rise. These processes are crucial for supplying muscles with sufficient oxygen and nutrients for energy production.

This multitude of processes causes the body to work at full speed, which increases the body temperature, especially the muscle temperature. The rise in temperature promotes enzyme activity, which is essential for biomechanical reactions. This enables faster contraction and relaxation of the muscles. In addition, faster type 2 muscle fibers are activated. Muscle metabolism is also stimulated by the hormone adrenaline, which is released by the sympathetic nervous system.

The movement of the muscles and joints during the warm-up makes them more supple and increases the range of movement. The nervous system is activated, which optimizes neuronal processes. The blood flow in the brain increases, which leads to more efficient and precise commands to the muscles and thus improves responsiveness.

In summary, these processes increase the rate of force development (RFD), which can be used as an important parameter for increasing performance. 

The RAMP concept is one of the most effective warm-up protocols.

• The warm-up protocol starts with the "Raise" phase. The focus here is on "raising" the aforementioned physiological parameters such as body temperature, blood flow, heart and breathing rate, neuronal activation, muscle metabolism and muscle elasticity in order to achieve the positive effects. In terms of content, it can be specifically tailored to the following training session or kept general.

• In the "Activate and Mobilize" phase, the focus is on active movement. After all, mobility is only useful if it can also be used in movement. It is very important that the positive effects of the 1st phase can be maintained. The top priority here is the correct execution of the movement. If movement errors are known, this phase should be used to actively correct them. It makes sense to incorporate movement patterns from sport here.

• "Potentiate" is the final phase of the protocol and is considered the "main rehearsal", so to speak. This is the first time that explosive and high-intensity performances are achieved, which are then implemented in training. The "Post Activation Potential" can be used for particularly demanding training sessions. Some studies have shown an improvement in neuromuscular performance after intensive muscle contractions.

Here you will find 3 examples of specific warm-up protocols for the sports of golf, tennis and snowboarding. The focus in each case is on sport-specific movement sequences that prepare the dominant muscle groups and joints directly for the subsequent exercise.

Would you like more information about the RAMP concept or do you need a tailored, sport-specific warm-up program for your sport? Our team of experts in training and physiotherapy will be happy to help you.