RAMP vs. Traditional Warm-Up: How Different Strategies Influence Sprint, Jump, and Change of Direction Performance?

This study aimed to compare the acute effects of Raise, Activate, Mobilize, Potentiate and traditional warm-up protocols on performance parameters. Sprint, jump, and change of direction abilities, which are critical components of sports performance, were evaluated. Thirteen elite athletes participated in the study. The participants completed two separate test sessions, applying both the Raise, Activate, Mobilize, Potentiate and traditional warm-up protocols. On each test day, pre- and post-warm-up measurements were taken for squat jump, countermovement jump, change of direction, and 30 m sprint. Paired and independent sample t-tests were used to compare the measured values, with the level of statistical significance set at p < .05. The findings showed that the Raise, Activate, Mobilize, Potentiate warm-up protocol resulted in greater improvements in squat jump (countermovement jump), change of direction, and sprint performance compared to the traditional warm-up (p < .01). Significant increases were observed in jump performance following the Raise, Activate, Mobilize, Potentiate protocol, and sprint performance showed statistically significant improvements in the 0–10 m and 10–20 m phases (p < .01). In contrast, the traditional warm-up did not produce significant improvements in sprint or in change of direction performance, except for a small but statistically significant improvement in the 10–20 m sprint phase (p < .05). In conclusion, the Raise, Activate, Mobilize, Potentiate warm-up protocol was found to be more effective than the traditional warm-up in enhancing sprint, jump, and change of direction performance. It is suggested that the Raise, Activate, Mobilize, Potentiate protocol enhances neuromuscular activation, contributing to improvements in explosive strength and acceleration. Therefore, coaches and sports scientists may consider implementing the Raise, Activate, Mobilize, Potentiate warmup, especially in sports requiring rapid muscle contractions. Future studies should examine the long-term effects of the Raise, Activate, Mobilize, Potentiate protocol across different sports and larger sample sizes to provide a more comprehensive contribution to the literature.

Cite this article as: Kaya, S. (2025). RAMP vs. traditional warm-up: how different strategies influence sprint, jump, and change of direction performance?. Research in Sports Science, 15, 0029, doi:10.5152/rss.2025.25029.