Putting it all together

Based on the information provided over the last 4 pages, the following is a basic template for a RAMP warm-up, with the goal of preparing year 7/8 athletes for a court/field based speed and agility session. Note that this is just one example, and there are infinitely many different ways this could be approached.

RAISE:
- Slow zig-zag shuffle forwards and backwards
- Grapevines
- Skipping + arm circles

ACTIVATE:
- Walking lunges + knee drive
- High knees
- 45 degree hop + stick
- Rebound lateral hops
- Single leg triple hops

MOBILISE:
- Lunge + rotate
- Cross-body leg swings
- Walking lunges, staying low
- Lateral lunges, staying low

POTENTIATE
- Low-High bunny hops
- Rapid accel-decel over 10m
- Rapid 10m shuttle run
- Mirror drill + chase