How-to guide:

This free how-to guide teaches you everything you need to know about professional warm-ups and how to deliver them.

✅ The science and application of elite warm-ups
✅ Maximise the effectiveness of warm-ups
✅ Reduce injury risk
✅ Built by coaches, for coaches
✅ 100% free

warm up guide

These methods are used by teams in elite leagues

Premier League
Athletics Australia
USA Rugby

What is an effective warm-up?

Warm-ups most commonly last for approximately 10-30 minutes, meaning all desired content must be strategically factored in this short period of time. Though each individual warm-up is short, over a long period of time, such as a 12-week training cycle, the accumulation of a 10-30 minute warm-up each session equates to a huge increase in total training time. For example:

  • A 15-minute warm-up performed 4 times per week for 12 weeks = 12 hours of training time.

Over a 12-week training cycle, the exercise professional can utilise an additional 12 hours of high-quality training time. This further demonstrates the importance and potential of a strategic and effective warm-up.

Download your free warm-up how-to guide ⬇️


How do you optimise a warm-up?

One way to structure a warm-up in order to optimise its effectiveness is by adapting the RAMP protocol and adjusting the ‘Potentiation’ component to have a larger ‘Performance’ improvement emphasis. The strength and conditioning coach may, therefore, direct more attention towards improving athletic performance during the warm-ups, rather than simply preparing them for their session. This method simply attempts to maximise training efficiency and effectiveness.

For example, if the coach’s objective is to educate fundamental plyometric movements and finally progress to high-quality and high-intensity plyometrics, then they may structure the ‘Performance’ section of the modified RAMP protocol towards achieving this goal. Alternatively, if the coach’s objective was to develop speed or agility, then the latter part of the warm-up would simply involve speed or agility drills designed to optimise either one or both of these qualities. 

Download your free warm-up how-to guide ⬇️

maximal aerobic speed MAS
warm up

Who is this guide for?

✅ Strength & conditioning coaches
✅ Sports scientists
✅ Personal trainers
✅ Physiotherapists
✅ Coaches
✅ Athletes
✅ Gym-goers

Download your free warm-up how-to guide ⬇️


Download yours for FREE

Download your free warm-up how-to guide and learn everything you need to know in order to get optimal results from this simple and effective opportunity to improve the performance of your athletes.

Download your free warm-up how-to guide ⬇️

warm up guide

Want to know more about warm-ups?

If you’re still unsure about what warm-ups are and why they can be so important for the development of your athletes, then read our in-depth review on the topic ⬇️

Learn more about warm-ups
maximal aerobic speed MAS