The Warm-Up MAXIMIZE PERFORMANCE AND IMPROVE LONG-TERM ATHLETIC DEVELOPMENT This page intentionally left blank. The Warm-Up MAXIMIZE PERFORMANCE AND IMPROVE LONG-TERM ATHLETIC DEVELOPMENT Ian Jeffreys, PhD, ASCC, CSCS,*D, NSCA-CPT,*D, RSCC*E, FUKSCA, FNSCA Library of Congress Cataloging-in-Publication Data Names: Jeffreys, Ian, author. Title: The warm-up : maximize performance and improve long-term athletic development / Ian Jeffreys. Description: Champaign, IL : Human Kinetics, [2019] | Includes bibliographical references and index. | Identifiers: LCCN 2018027801 (print) | LCCN 2018035870 (ebook) | ISBN 9781492572640 (enhanced ebook) | ISBN 9781492571278 (print) Subjects: LCSH: Exercise. | Physical fitness. Classification: LCC RA781 (ebook) | LCC RA781 .J44 2019 (print) | DDC 613.7/1--dc23 LC record available at https://lccn.loc.gov/2018027801 ISBN: 978-1-4925-7127-8 (print) Copyright © 2019 by Ian Jeffreys All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. Senior Acquisitions Editor: Roger W. Earle; Senior Managing Editor: Anne Cole; Copyeditor: Andrew Clark; Proofreader: Anne Rumery; Indexer: Dan Connolly; Graphic Designer: Whitney Milburn; Cover Designer: Keri Evans; Cover Design Associate: Susan Rothermel Allen; Photo- graphs (cover and interior): © Human Kinetics; Photo Production Coordinator: Amy M. Rose; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren; Illustrations: © Human Kinetics; Printer: Versa Press We thank Urbana High School in Urbana, Illinois, for assistance in providing the location for the photo and video shoot for this book. The video contents of this product are licensed for private home use and traditional, face-to-face classroom instruction only. For public performance licensing, please contact a sales representative at www.HumanKinetics.com/SalesRepresentatives. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 The paper in this book is certified under a sustainable forestry program. Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 Website: www.HumanKinetics.com In the United States, email [email protected] or call 800-747-4457. In Canada, email [email protected]. In the United Kingdom/Europe, email [email protected]. For information about Human Kinetics’ coverage in other areas of the world, please visit our website: www.HumanKinetics.com E7398 To two very special people who are no longer with us—my father, John, and my father-in-law, Glenn. We miss you every day and thank you both for the great memories you have left with us. CONTENTS Accessing the Online Video ix Preface xi Acknowledgments xiii Introduction xv Key to Diagrams xix CHAPTER 1 Why We Warm Up 1 Reasons for Warming Up 1 • The Physiology of Warming Up 2 • Psychological Rationale for Warming Up 5 • Net Potential Effects of Warming Up 5 • The Warm-Up and Injury Risk Reduction 6 • Optimizing the Warm-Up 7 CHAPTER 2 A New Way of Thinking About the Warm-Up 9 The Traditional General and Specific Warm-Up 10 • Reevaluating the Aim and Value of the Warm-Up 11 • A New Purpose for the Warm-Up 12 • Competition Versus Training Warm- Ups 13 • Issues With the Traditional Warm-Up 15 CHAPTER 3 The RAMP System of Warming Up 17 A Systematic Approach 17 • Athleticism 18 • Delivering Athletic Development 19 • The RAMP System 19 CHAPTER 4 The Raise Phase 27 Activity Progression 27 • Types of Raise Phases 29 • Organizing a Raise Phase 49 vi CONTENTS CHAPTER 5 The Activation and Mobilization Phase 53 Long-Term Focus: Mobility 53 • The Role of Static Stretching 54 • Focusing on Mobility 55 • Focusing on Movement 56 • Initiating and Progressing the System 59 • Addressing Fundamental Issues: Activation 59 • Targeting the Selections 60 • The Activation and Mobilization Process 62 • Activation Exercises 64 • Mobilization Exercises 86 CHAPTER 6 The Potentiation Phase 143 Focus of the Phase 144 • Duration of the Phase 144 • A Session in Itself 144 • The Potentiation Process 145 • Sample Potentiation Phases 148 CHAPTER 7 Constructing Effective Warm-Ups 169 The Planning Process 169 • The Raise Phase 172 • The Activation and Mobilization Phase 173 • The Potentiation Phase 174 • Sample Warm-Ups 175 Bibliography 181 Index 185 About the Author 191 Earn Continuing Education Credits/Units 195 vii This page intentionally left blank. ACCESSING THE ONLINE VIDEO This book includes access to online video that includes 17 clips demonstrating some of the movement-based Raise patterns discussed in the book. Throughout the book, the Raise patterns marked with this play button icon indicate where the content is enhanced by online video clips: Take the following steps to access the video. If you need help at any point in the process, you can contact us by clicking on the Technical Support link under Customer Service on the right side of the screen. 1. Visit www.HumanKinetics.com/TheWarmUp. 2. Click on the View online video link next to the book cover. 3. You will be directed to the screen shown in figure 1. Click the Sign In link on the left or top of the page. If you do not have an account with Human Kinetics, you will be prompted to create one. FIGURE 1 ix