Warm Up Strategy


Over the years, the “warm-up” has been a way of preparing your body for the exercise or sport you were going to be participating in. The method consisted of many different stretches usually very static in nature which could take up a lot of your time. The reasoning behind this, was that it was thought to be injury preventative, which has not really been proven with the research. So, the warm - up has gone through some changes where more active exercises were used commonly known as a dynamic warm up, also known as a RAMP warm up in sport developed by Ian Jefferies using scientific evidence. (Raise – Activate – Mobilise – Potentiate)

The idea behind the warm-up was to raise body temperature and blood flow, activate muscles and movement patterns which would be used for the up and coming session and gradually increasing the stress on the body to match that of the sport.

Over the last couple of years, there has been a connection with neurology and performance. Meaning that now your able to see a warm-up which includes brain-based activities through the vestibular, spatial and visual systems of the body. Where the brain uses these sensory pathways to feel, see and to work out where you are in space, to help to formulate your next move. Improving these parts of the brain helps with co-ordination, balance and better awareness for movement not only from an internal environment but also how you relate to the external environment.

You need to sense to “FEEL” to MOVE, your brain and body’s information is used to develop movement maps which also forms a kind of relationship with gravity that may work with or against you dependant on positioning and your survival mode. The way you breathe and visually see may be affected by various situations you are in that will change what your body see’s and therefore how it moves.

Vision can often become narrow, seeing what is in front of you and not seeing the periphery especially if a threat is perceived. Maybe it is a particularly stressful time on the golf course and now you are not seeing the full picture.

Adding in visual and vestibular exercises can therefore benefit your movement skills but also how you react to the environment. An example of a simple eye exercise would be to see a large clock face on your wall, taking your eyes round the clock face without moving your head. A vestibular exercise may be considered as a rolling motion from a starting position of lying on your back with arms and legs extended and then rolling over sideways to finish on your stomach and then repeating the move.


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