Chapter 5

The Warm Up System

A sprint without a complete warm-up reliably costs tenths and raises the risk. This chapter builds the warm-up on the RAMP structure — temperature, mobility, activation, potentiation — settles the static-versus-dynamic question and gives variants for every session and every time frame.

8 lessons 18 min
1 Why the Warm-Up Decides EverythingThe warm-up is not a formality, it is the first training session of the day. What it ha... Free5:102 Temperature and Blood FlowThe first five minutes. Raising body temperature, heart rate and blood flow without bur... Complete System7:003 Mobility: Ankles, Hips, SpineMobility is not stretching. The three areas that limit sprinting, and how to open them ... Complete System6:254 Activation: Glutes, Core, FootWhich muscles do the work is decided before the first sprint. The three areas that regu... Complete System5 Potentiation: Jumps and Build-UpsThe last block brings the nervous system up to speed. Why the moment straight afterward... Complete System6 Static or Dynamic StretchingThe question every changing room answers differently. What the evidence actually says, ... Complete System7 The Complete Sprint Warm-UpAll four blocks assembled into a twenty-two minute sequence. The one you should know by... Complete System8 Variants: Match Day, Test Day, ColdHow to adapt the sequence to the situation without destroying it — and which block gets... Complete System