Description
Book SynopsisNot all athletes train in the same way. But it’s rare to see any athlete workout without warming up. The Warm-Up is the first book to describe the science of the warm-up and provide guidelines on how to maximise its effectiveness. This is done through the use of the RAMP system.
Trade Review"Ian Jeffreys is one of the best educators and practitioners I know. His book, The Warm-Up, is both stimulating and educational."; Des Ryan--Head of Sport Medicine and Athletic Development for Arsenal Academy;"For decades the warm-up has been the greatest physical development opportunity we haven't tapped--until now. Written by one of the most influential thinkers in human performance, The Warm-Up will change the way you think about the first 15 minutes of training forever."; Nick Winkelman, PhD--Head of Athletic Performance and Science for Irish Rugby Football Union
Table of ContentsChapter 1. Why We Warm Up
Reasons for Warming Up
The Physiology of Warming Up
Psychological Rationale for Warming Up
Net Potential Effects of Warm-Up
The Warm-Up and Injury Risk Reduction
Optimizing the Warm-Up
Chapter 2. A New Way of Thinking About the Warm-Up
The Traditional General and Specific Warm-Up
Revaluating the Aim and Value of the Warm-Up
A New Purpose for the Warm-Up
Competition Versus Training Warm-Ups
Issues With the Traditional Warm-Up
Chapter 3. The RAMP System of Warming Up
A Systematic Approach
Athleticism
Delivering Athletic Development
The RAMP System
Chapter 4. The Raise Phase
Activity Progression
Types of Raise Phases
Organizing a Raise Phase
Chapter 5. The Activation and Mobilization Phase
Long-Term Focus: Mobility
The Role of Static Stretching
Focusing on Mobility
Focusing on Movement
Initiating and Progressing the System
Addressing Fundamental Issues: Activation
Targeting the Selections
The Activation and Mobilization Process
Activation Exercises
Mobilization Exercises
Chapter 6. The Potentiation Phase
Focus of the Phase
Duration of the Phase
A Session in Itself
The Potentiation Process
Sample Potentiation Phases
Chapter 7. Constructing Effective Warm-Ups
The Planning Process
The Raise Phase
The Activation and Mobilization Phase
The Potentiation Phase
Sample Warm-Ups
