RAMP warm-up routine for match readiness

What this lesson covers

The RAMP protocol prepares the body for match play by moving through four distinct phases: raise, activate, mobilize, and potentiate. The raise phase focuses on increasing heart rate and body temperature through court-specific movements like forward and backward sprints and side-to-side shuffles. This creates the foundation for the subsequent activation phase, where strength work is introduced through lunges and squats to engage the quads and thighs while mimicking the physical demands of volleying and retrieving balls near the back glass.

Dynamic stretching defines the mobilization phase, starting from the wrists and fingers and moving through the elbows and shoulders. Shoulder rolls and upper body rotations prepare the torso for shots like the bandeja, while core twists and leg exercises like calf raises and runner's lunges ensure the lower body is ready for explosive movement. The final potentiate phase integrates game-specific patterns at full speed. This includes serving, split-stepping, executing volleys, and transitioning to the back of the court for a bandeja or vibora before sprinting to the net. This sequence ensures the player is physically prepared for the first point of the match.