The 'RAMP' Warm Up Explained: A Guide to Raise Activate Mobilise Potentiate
A good warm up is not just abit of X-Trainer, two hamstring stretches, and hoping the first set goes well. It should prepare the body for the exact session ahead, step by step, without wasting energy.
That is the value of the RAMP protocol, a warm-up model widely used in strength and conditioning and associated with UKSCA practice (UK Strength and Conditioning Association). RAMP stands for Raise, Activate, Mobilise, Potentiate. Each phase has a clear job. Together, they move a client/athlete from resting state to ready state.
The key idea is simple: start general, then become more specific.
A RAMP warm up can be used before field sport, gym-based strength work, running sessions, power training, or technical practice. The exact exercises change, but the structure stays the same.
The Raise phase increases temperature and focus
The first phase of the RAMP protocol is Raise.
The goal is to raise key physiological measures such as:
Body temperature
Muscle temperature
Heart rate
Breathing rate
Blood flow
Mental focus
This phase should feel easy at first. It is not conditioning. It is the start of preparation.
A good Raise phase uses whole-body movements and gradually increases intensity. For field sports, that might mean jogging, skipping, shuffling, and changing direction at a low level. For gym work, it could be cycling, rowing, sled pushing, or dynamic movement circuits.
Good Raise exercises include:
Light jogging
Skipping
Side shuffles
Carioca
Backpedalling
Low-level agility runs
Stationary bike
Rowing machine
Jump rope
Bear crawls
Low-intensity ball handling or passing drills
The Raise phase can also include simple coordination work. For example, a football warm up might use dribbling patterns. A rugby warm up might include light passing while moving. A gym-based athlete might use a short circuit of bike, crawls, and low pogo jumps.
A simple Raise block could look like this:
Exercise | Time or distance | Coaching focus |
Light jog | 2 minutes | Smooth rhythm and relaxed breathing |
Side shuffle | 2 x 15 metres each way | Hips low and feet active |
Skips | 2 x 20 metres | Tall posture and quick ground contact |
Backpedal to jog | 2 x 20 metres | Control the change in direction |
Low-intensity accelerations | 3 x 20 metres | Build speed gradually |
The Raise phase is also a useful time to observe. If someone looks stiff, sluggish, or uncomfortable, the coach can adjust the rest of the warm up before intensity rises.
The Activate phase switches on key muscles
The second phase is Activate.
This part targets the muscle groups and movement patterns that need to work well during the session. The aim is not to exhaust the muscles. It is to improve recruitment, control, and awareness.
Activation work often focuses on areas such as:
Glutes
Hamstrings
Calves
Trunk and deep core muscles
Hip stabilisers
Scapular stabilisers
Rotator cuff
Foot and ankle muscles
For example, before sprinting or squatting, you may want to include exercises that target the glutes, trunk, calves, and hamstrings. Before overhead lifting or throwing, shoulder blade control and rotator cuff activation may be more relevant.
Good activation exercises include:
Glute bridges
Single-leg glute bridges
Mini-band lateral walks
Mini-band monster walks
Dead bugs
Bird dogs
Side planks
Copenhagen plank variations
Calf raises
Wall drills
Scapular press-ups
Band pull-aparts
External rotations with a band
Activation work should be precise. More is not always better. A few well-chosen exercises performed with control will usually beat a long list performed carelessly.
For a lower-body strength session, an activation block might include:
Glute bridge 2 sets of 8 to 10 controlled reps
Mini-band lateral walk 2 sets of 8 to 10 steps each way
Dead bug 2 sets of 6 reps each side
Calf raise 1 to 2 sets of 10 to 12 reps
For an upper-body session, it might include:
Scapular press-up 2 sets of 8 reps
Band pull-apart 2 sets of 10 reps
Band external rotation 1 to 2 sets of 8 reps each side
Tall-kneeling anti-rotation press 1 to 2 sets of 6 reps each side
The best activation drills connect directly to what comes later. If the session includes sprinting, choose activation drills that support posture, hip extension, ankle stiffness, and trunk control. If the session includes bench pressing, prepare the shoulders, upper back, and trunk.
The Mobilise phase prepares useful range of motion
The third phase is Mobilise.
This is where the athlete moves through the ranges of motion needed for the session. The focus is dynamic mobility, not long passive stretching.
Mobilisation should prepare joints and tissues for movement. It should improve access to positions without making the athlete feel flat or sleepy. That is why dynamic drills are usually preferred during a warm up.
Common mobility targets include:
Ankles
Hips
Thoracic spine
Shoulders
Adductors
Hamstrings
Groin
Wrists, when relevant
Good mobilisation exercises include:
Walking lunges
Walking lunges with rotation
Leg swings
Hip openers
Adductor rock backs
Ankle rocks
Deep squat prying
World’s greatest stretch
Thoracic rotations
Inchworms
Cossack squats
Overhead squats with a dowel
Shoulder pass-throughs
For a squat session, useful mobilisation might include ankle rocks, deep squat holds with movement, hip openers, and thoracic rotations. For sprinting, it might include leg swings, walking lunges, hamstring sweeps, and A-march progressions. For overhead work, it might include shoulder pass-throughs, thoracic extensions, and scapular control drills.
A lower-body mobilisation block could look like this:
Exercise | Reps | Purpose |
Ankle rocks | 8 each side | Prepare dorsiflexion for squatting and landing |
Walking lunge with reach | 6 each side | Open hips and challenge balance |
Adductor rock back | 8 each side | Prepare groin and hip range |
Leg swings | 10 each direction | Prepare hip flexion, extension, and rotation |
Deep squat pry | 4 to 6 controlled shifts | Explore squat position without forcing it |
Mobilise does not mean chase maximum range. It means prepare the range you need. A tennis player, weightlifter, and distance runner will not need the same mobility sequence.
The Potentiate phase primes performance
The final phase is Potentiate.
This is where the warm up becomes faster, sharper, heavier, or more explosive. The aim is to prepare the nervous system and movement pattern for high-quality performance.
Potentiation should closely match the activity that follows.
Before sprinting, that might mean progressive accelerations. Before jumping, it might mean pogo jumps and countermovement jumps. Before heavy lifting, it might mean ramp-up sets with gradually increasing load. Before a field sport session, it might mean short sprints, decelerations, and changes of direction.
Good potentiation exercises include:
Pogo jumps
Countermovement jumps
Bounds
Hops
Medicine ball throws
Short accelerations
Flying sprints
Deceleration drills
Change-of-direction drills
Reactive agility drills
Olympic lift derivatives
Ramp-up sets before a main strength lift
The key is intensity without fatigue. The athlete should finish feeling ready to perform, not drained.
For a sprint session, Potentiate might look like:
A-march 2 x 20 metres
A-skip 2 x 20 metres
Straight-leg bounds 2 x 20 metres
Progressive accelerations 3 to 4 x 20 metres, building from moderate to fast
For a heavy squat session, it might look like:
Bodyweight squat 8 reps
Empty bar squat 8 reps
Light set 5 reps
Moderate set 3 reps
Heavier preparation set 1 to 2 reps
Then the athlete moves into working sets.
For a power session, it might include:
Pogo jumps 2 x 10 contacts
Vertical jumps 3 x 3 reps
Medicine ball scoop throw 3 x 3 reps each side
Potentiation is where many warm ups go wrong. If the jump drills are too long, the sprints too frequent, or the lifting build-up too heavy, the warm up becomes part of the workout. That can reduce the quality of the main session.
How the four phases fit together
The phases should flow naturally. They are separate in purpose, but they do not need to feel like four disconnected blocks.
A practical RAMP Warm Up Explained UKSCA Guide to Raise Activate Mobilise Potentiate approach might look like this for a field sport athlete:
Phase | Example content | Approximate feel |
Raise | Jogging, skipping, shuffles, low-level ball work | Warm and alert |
Activate | Glute bridges, mini-band walks, dead bugs, calf raises | Stable and connected |
Mobilise | Lunges, leg swings, ankle rocks, thoracic rotations | Free and prepared |
Potentiate | A-skips, accelerations, decelerations, jumps | Fast and ready |
For a gym-based lower-body session, it may look like this:
Phase | Example content |
Raise | 5 minutes on bike or rower, then light movement circuit |
Activate | Glute bridge, side plank, calf raise, dead bug |
Mobilise | Ankle rocks, hip openers, deep squat pry |
Potentiate | Pogo jumps, vertical jumps, squat ramp-up sets |
For an upper-body power session, it may look like this:
Phase | Example content |
Raise | Rowing machine, skipping, crawling patterns |
Activate | Band pull-aparts, scapular press-ups, external rotations |
Mobilise | Thoracic rotations, shoulder pass-throughs, wrist prep |
Potentiate | Medicine ball chest pass, overhead throw, ramp-up sets |
Common mistakes when using the RAMP protocol
The RAMP model is simple, but it still needs good decision-making.
One common mistake is making the Raise phase too hard. If athletes are breathing heavily after the first few minutes, they may have started too fast. The warm up should build intensity gradually.
Another mistake is using generic activation drills that have no link to the session. Mini-band walks can be useful, but not every session needs the same band circuit. Choose drills because they solve a preparation need.
A third mistake is turning mobility into passive stretching. Long static holds may have a place elsewhere, but the warm up usually benefits from active movement through relevant ranges.
The final mistake is overdoing the Potentiate phase. A few sharp sprints or jumps can help. Too many can create fatigue before the session starts.
A strong warm up should pass three tests:
It matches the session.
It progresses from general to specific.
It leaves the athlete feeling better than when they started.
A complete RAMP warm up example
Here is a full example for a lower-body speed and power session.
Raise
Light jog 2 minutes
Side shuffle 2 x 15 metres each way
Skipping 2 x 20 metres
Backpedal to forward jog 2 x 20 metres
Activate
Glute bridge 2 x 10 reps
Mini-band lateral walk 2 x 8 steps each way
Dead bug 2 x 6 reps each side
Standing calf raise 2 x 10 reps
Mobilise
Ankle rocks 8 reps each side
Walking lunge with reach 6 reps each side
Leg swings 10 reps each direction
Adductor rock back 8 reps each side
Potentiate
A-march 2 x 20 metres
A-skip 2 x 20 metres
Pogo jumps 2 x 10 contacts
Progressive accelerations 3 x 20 metres
By the end, the athlete should feel warm, mobile, switched on, and ready for high-quality work.
The key takeaway
The RAMP protocol gives structure to the warm up without making it complicated. Raise prepares the whole body. Activate targets key muscles and control. Mobilise opens the ranges needed for the session. Potentiate brings the athlete up to performance intensity.
The best warm ups are not copied blindly. They are built around the session, the athlete, and the environment.
Use RAMP as a clear framework, then choose exercises that serve a purpose. If every drill helps the athlete move from cold to ready, the warm up is doing its job.
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