Table Of ContentThe Warm-Up
MAXIMIZE PERFORMANCE
AND IMPROVE LONG-TERM ATHLETIC
DEVELOPMENT
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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
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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.
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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
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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
