The Basic Strength Coach

🚨🚨Perfect for all sports🚨🚨
🔥A warm‑up shouldn’t be random, it should prepare you for the demands of your sport.

R — Raise
Increase body temperature, elevate heart rate, and wake up the neuromuscular system.
Think: light, rhythmic movement that builds heat and coordination.
Examples: light jog, skips, strides, arm‑action switches.

A — Activate
Switch on the muscles that actually drive performance: glutes, hip flexors, trunk, foot/ankle.
This phase builds stability and prepares the body to produce force efficiently.
Examples: mini‑band walks, glute bridge march, wall knee drives, pogo series.

M — Mobilize
Open the joints and ranges you need for the session ahead.
This is targeted mobility — not random stretching — built around the demands of your sport.
Examples: walking lunge w/ rotation, A‑march variations, leg swings, ankle mobility.

P — Potentiate
Prime the nervous system for speed, power, and intensity.
This is where the warm‑up becomes specific to the movement you’re about to perform.
Examples: wall acceleration drills, pogos → bounds, progressive buildups (70–90%).