﷯That's How I Roll How many of you consider a warm-up to be keeping your tracksuit jacket on until you're stood in front of the mirror!? Trust me I've seen many walk into a training area straight from the changing room, load up a bar and knock out a few poorly performed reps that just scream "do not pass go, do not collect £200 and continue straight to casualty" before sitting down to check Facebook for the next 30minutes. Putting a little thought into you're warm-up not only increases your performance, but also significantly reduces your chances of injury. On those points alone it's worth implementing! Why you should warm-up effectively: • Prepare the body - increasing blood flow, muscle temperature, energy systems, heart and breathing rate • Prepare the mind - If you're 'dialled in' to your session you will have the discipline and strength of mind to train and perform at a higher level and therefore achieve more • Reduce your risk of injury • Enhance performance - you can put more in so you can get more out • Whether training for a particular sport (including running!) or just in the gym, you can improve your skill and related movement patterns The RAMP Method Raise - this should be made up of low to medium intensity exercise or activity to raise temperature, blood flow, heart and breathing rate. Even include some lower level specific movement patterns that relate to your session. I regularly use a foam roller (I have a Grid from Trigger Point Therapy and a hockey ball) during this phase to increase blood flow and to perform myofascial release , especially if there's any hint of muscle soreness or referred pain. Activate & Mobilise - in activation we're looking at firing the muscles dynamically and with mobilisation we're aiming to replicate movement patterns of the sport or exercises that you'll be doing. Potentiation - Sports/gym specific movements, incorporating increasing intensity activities such as agility, plyo, reaction drills (gym related think along the lines of exercises that require a lot of neural pathway activation and rehearsal (i.e. snatch, clean and jerk or dead-lift)