A good warm-up has 4 phases: Raise, Activate, Mobilize, Potentiate (RAMP) Raise : Concentric muscle activation (e.g., quadriceps, hamstrings) through low-intensity exercises. (Mixing Jogging, high knees, butt kicks, arm circles, skipping rope.) Activate & Mobilize : Engage key muscles and mobilize joints for sport-specific movements using dynamic stretches. Potentiate : Perform sport-specific drills followed by high-intensity sprints or explosive movements. Free guide in bio | Football Fitness D
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