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Warm-Up With Online Video, The

Warm-Up With Online Video, The


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    Athletes do not all train the same way, but it is rare to see any athlete—at any level—exercise or compete without warming up. Although the warm-up can take many forms, smart coaches and athletes know that the warm-up should be a part of any training session.

    The Warm-Up is the first book to describe the science of the warm-up and provide guidelines to maximize its effectiveness through the process of constructing effective RAMP-based warm-ups. The RAMP system—Raise, Activate, Mobilize, and Potentiate—looks at the warm-up not only as preparation for the upcoming session, but also as tool for athletic development that can cultivate the skills and movement capacities needed to excel in sport. RAMP has become a standard warm-up system recommended by the United Kingdom Strength and Conditioning Association (UKSCA) and is included in professional resources developed by the National Strength and Conditioning Association (NSCA).

    The Warm-Up provides a library of activities that can be used to maximize the effectiveness of warm-ups within the structure of the RAMP system. Coaches and athletes can incorporate activities to develop warm-ups that directly contribute to performance, or they can use one of five sample RAMP warm-up programs, which are appropriate for a variety of sports and athlete training levels. More than 160 diagrams and photos enhance the text and provide direction for the drills and exercises, and 17 video clips demonstrate movement patterns of the Raise phase. Plus, exercise and drill finders make it easy to find the exercises best suited for specific needs.

    It’s time to make the warm-up part of the long-term athlete development plan. The Warm-Up will help coaches and athletes use the RAMP system to make warm-ups a more effective part of training that contributes to better performance.

    CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Warm-Up Online CE Exam may be purchased separately or as part of The Warm-Up With CE Exam package that includes both the book and the exam.


    Strength and conditioning professionals, personal trainers, sport coaches, and other professionals who supervise and train athletes; also a reference for athletes who understand the concepts and can apply the guidelines to their own program.

    Table of Contents

    Chapter 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
    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
    About the Author

    About the Author

    Ian Jeffreys, PhD, ASCC, CSCS,*D, NSCA-CPT,*D, RSCC*E, FUKSCA, FNSCA, has established himself as one of the most distinguished and qualified strength and conditioning coaches in the United Kingdom. He is a professor of strength and conditioning at University of South Wales and has been the strength and conditioning coach for the Welsh Schools national rugby team. He has worked with athletes, clubs, and sport organizations—from junior level to professional level—around the world.

    Jeffreys is the proprietor of All-Pro Performance, a performance-enhancement company based in Brecon, Wales. He has been a member of the National Strength and Conditioning Association (NSCA) since 1989 and was one of the first British strength and conditioning coaches to receive the Accredited Strength and Conditioning Coach (ASCC) designation from the United Kingdom Strength and Conditioning Association (UKSCA). Jeffreys is a senior assessor and senior tutor with the UKSCA and was an elected board member between 2004 and 2013. In 2015, he was awarded an honorary fellowship by the UKSCA in recognition of his impact on the profession in the United Kingdom.

    Jeffreys was also one of the first 16 coaches worldwide to achieve the NSCA’s coveted Coach Practitioner award, which distinguishes superior practitioners. This has since been rebranded as a Registered Strength and Conditioning Coach (RSCC) designation, and Jeffreys is recognized as an emeritus coach. He is a Certified Strength and Conditioning Specialist (CSCS), recertified by the NSCA with distinction, and is a Certified Personal Trainer (NSCA-CPT), recertified with distinction. He is registered with the British Olympic Association as a Strength and Conditioning Specialist.

    Jeffreys has authored numerous strength and conditioning articles that have been featured in leading international journals. He is the editor of the UKSCA journal Professional Strength and Conditioning and is on the editorial boards for Strength and Conditioning Journal and the Journal of Strength and Conditioning Research. He has authored five books, and he contributed the warm-up and stretching chapter for NSCA’s Essentials of Strength Training and Conditioning.

    Jeffreys is a sought-after presenter and has given keynote presentations and hosted high-performance workshops at major conferences around the world. His specialty is speed and agility development.


    “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

    Articles & Links

    Video Clips From The Warm Up