The impact of a raise, activate, mobilize, and potentiate (RAMP) warm-up protocol on speed, agility, and endurance in competitive male football players: a quasi-experimental study

Abstract

Abstract Background: Football demands mastery of diverse motor skills, emphasizing intricate micro-movements. Effective warm-up protocols, such as raise, activate, mobilize, and potentiate (RAMP), are crucial for injury prevention and performance enhancement. RAMP systematically elevates heart rate, activates muscles, mobilizes joints, and potentiates neuromuscular systems. Its structured approach optimally prepares athletes for intensive training and on-field activities. Aim: This study aims to evaluate the effect of RAMP warm-up on speed, agility, and endurance in male football players. Materials and Methods: Fifty football players meeting specific criteria were chosen, briefed on study procedures, and provided written consent. They were randomly assigned to either a 4-week RAMP warm-up or a traditional warm-up group. Speed, agility, and endurance were assessed before and after the intervention using diverse tests. Result: Statistical tests included paired t tests for intra-group and independent t tests for inter-group comparisons. Intra-group analysis showed notable improvements in the 30-m sprint, agility t test, and Yo-Yo endurance. Between-group analysis indicated significant enhancements in functional performance for the RAMP warm-up group. Specifically, RAMP warm-up was effective in improving speed (P = 0.001), agility (P = 0.001), and endurance (P = 0.002). Conclusion: The study demonstrated that the RAMP warm-up effectively improved the speed, agility, and endurance of football players, highlighting its potential as a valuable addition to training programs.