By: Mr. Tarun Rawat, Higher Education, Madhya Pradesh
*Here you find important information about: Warming up in Sports, Modern Pattern of Warming UP, Types of Warming up, RAMP protocol, Benefits of Warming up, and Research evidences of Warming up.
1. Modern Warming Up Pattern
Department of Higher Education,
Madhya Pradesh, India
2. Warming Up
The warm-up is an important area to ensure that
athletes are prepared in the best possible way for the
activities that are to come.
Warming up prepares the body for sport performance
and can help decrease the risk of injury.
It is kind of preparation to keep our body ready for
3. Types of Warm up
Active & Passive
General & Specific
4. • In a passive warm-up the core-temperature of the
athlete is raised by external influences, i.e. saunas,
massage, Sun Light, hot water, hot drinks etc. Aim to
increase temp without performing physical activity.
• Passive warm-up could be used when there is an
unplanned delay between the warm-up and the
performance itself or if the weather is cold which
might cause the body’s core temperature to drop again
in a short period of time.
• Even though this form of warm-up raises the core and
muscle temperature, it is likely that an active warm up
induces greater internal changes in cardiovascular and
metabolic systems (Bishop, 2003a).
5. Warming Up For: RAMP,M (Dr. Ian Jeffery)
Raising: (Low Intensity running activity, controlled multi movement patterns,
jump ropes, recreational games)
• Temperature : By muscle contraction, Effects Contraction velocity
• Pulse/ Heart rate
• Respiration Rate
• Blood Flow
• Joint Viscosity
Activation of Muscles and Joints: (Jumping, Bounding, ABC exercises)
Mobility (key working muscles groups): Stretching
Potential Building :
• Plyometrics variations,
• Agility drills,
• Resisted sprint drills,
• Use of equipments/ Ball drills
Mental Focus/ Preparation: focus on the event, psychological effect
•Warming up should be in progressive & Sequential
•Not Monotonous and tiresome, variation should be
•Start with Game Specific/related movements.
•warm up design should be based on individual rather
than a group design, as the first phase i:e
general warm up can be a group activity but as we move
on further it should be based on more individual plan, as
the players have different physiological mechanism and
different nature of work to be performed during the
match or training.
•There should produce a mild sweat without fatiguing
7. Factors affecting Warming Up
•Phase of Training: Training or Competition
•Duration of the Training Session or competition / time
duration for the warming up
•Set Load Parameters of the Training Session: Intensity &
•Surface where training/ competition has to be done
•Nature of the Workout: Fitness Component, targeted
muscles during drills e.g. Bowling, Drag flick, shot putting
•Equipments related warming up. Less weighted gadget.
•Weather Condition: Heat illness in hot places.
•Specificity according to their roles
8. Raising Temp. Benefits:
• Decrease Viscous resistance of joints and muscles
• Rate of force develop & power of muscle
• Increase in myosin ATP activity
• Improves O2 release from haemoglobin ad
• Contractile Protein building
Decreasing temp. Benefits:
• can slow down chemical Reactions
• Delay the cross bridge cycle
• Decrease actomyosin sensibility to calcium
• Cold exposures reduces nerve.
• Improve Muscle force
• Activation of Neurons /Neuromuscular Activation
• Improved muscle blood flow
• Increase Temp : Flexibility in Winter Sports (downhill
• Increase extensibility in tendon & peripheral tissues.
• Reduce the risk of injury
• Good for short explosive activities
• Reaction Time
• Muscle Contraction & Relaxation Speed
• Blood Flow to the Muscles
• O2 Supply
10. Research findings
• 70% of participants running high intensity for 10-45
seconds without warming up: Cardio Ischemia
reported. (Abnormal ECG response)
• Coronary artery to narrow, Limited blood flow to