NOTES

The RAMP protocol must be followed in the right order, as it is a staged, progressive warm-up that gradually prepares the body to be at 100% ahead of kick- off. The body is at risk of serious injury if this gradual process is not adhered to. A short rest period is crucial after the potentiate part of the warmup, due to its high intensity. Beginning a game directly after could result in increased fatigue and a slower start to the game. After a match, it is equally important to take part in a cool down, to lower the body temperature and heart rate gradually. This should involve a stretch of all the muscles, holding each stretch for slightly longer than the warm-up to let the body unwind. Hamstring and groin injuries are the most common – they are two muscles used quite predominantly in football. Coupled with good conditioning, footballers need adequate rest and good nutrition to be at their peak. Footballers use their bodies to make a living. So like a Formula 1 car, where you have to make sure all the parts fit together and everything is tuned up, you need to be prepared for a match in the best condition you can be.