Warm ups

Question 1

RAMP warm up

Answer 1

Raise
Activate
Mobalise
Potentiate

Question 2

Raise

Answer 2

Increase muscle temperature, core temperature, blood flow, muscle elasticity and neural activation
- Trunk activation
- Upper torso activation
- Posterior chain activation

Question 3

Activate

Answer 3

Engage the muscles in preparation for the upcoming session
- Hip stability
- Ankle stability
- Shoulder stability
- Lumbar stability

Question 4

Mobalise

Answer 4

Focus on movement patterns which will be used during the game
- Thoracic mobility
- Ankle mobility
- Hip mobility
- Glute/ham mobility

Question 5

Potentiate

Answer 5

Gradually increasing the stress on the body in preparation for the upcoming competition/session
- Sprinting
- Jumping
- Running