YOU ARE ABOUT TO PERFORM
Show starts in 20 minutes Your ankles are stiff Your mind is elsewhere What do you do?
Start your journey
Ramp up your WARM UP
A smarter way to prepare your body before every class,
rehearsal, and performance.
By Erika Mayall · Allegro Performance + Wellness
🎯~20 min · Mobile-first · Science-backed · Action-ready
Next
Numbers Don't Lie
Number of injuries that affect the lower limb
Injuries caused by OVERUSE
Number of dancers that will be injured in their career
Next
Where Dancers Get Hurt
📣🎉
Most of these injuries are PREVENTABLE. A structured warm-up changes everything.
Next
You just saw the numbers 95% of dancers will be injured during their career But you are here That means that you already made a choice.
Next
RAMP Is Your Plan.
This module gives you a concrete framework — the RAMP protocol — so you never improvise your warm-up again..
3 steps. 20 minutes. A career protected
Questo è un paragrafo pronto a contenere creatività, esperienze e storie geniali.
THE 4 RAMP STEPS AND THEIR PHYSIOLOGICAL BENEFITS
IDENTIFY
GOOD EXCERCICES VS COMMON MISTAKES
DISTINGUISH
BUILD
YOUR PERSONALIZED WARM UP FORYOUR OWN DANCE STYLE
Threats
Let's go
Why is WARM UP important?
- Prepares body and mind to meet the challenges of class, rehearsal, performance
- Reduces risk of injury
- Acts on 3 systems: Tap the image to discover this systems
Let's go
Physiological benefits
Questo è un paragrafo pronto a contenere creatività, esperienze e storie geniali.
Next
The RAMP Framework
Questo è un paragrafo pronto a contenere creatività, esperienze e storie geniali.
WHAT: Dynamic movements · Full range of motion · Session-specific patterns
WHY:
↑ Synovial fluid · ↑ Dynamic ROM · ↑ Load tolerance
⚠️ AVOID sustained passive stretching
WHAT:
Multi-plane movements · Multi-muscle groups · Adapt to your style
WHY:
↑ Neuromuscular activation · ↑ Motor control · ↑ Proprioception · ↑ Embodied awareness
WHAT:
High-intensity patterns · ↑ Speed and power · Dance-specific skills · Active flexibility
WHY:
↑ Neural speed · ↑ Stage confidence · ↑ Explosive capacity
WHAT:
Cardio activities · Min 5 min · Ideally 10–15 min
WHY:
↑ Heart rate · ↑ Blood flow · ↑ Core temperature · ↑ O₂ to muscles
Use this side of the card to provide more information about a topic. Focus on one concept. Make learning and communication more efficient.
Let's go
Mobilize your joints
Raise your heart rate
Title
Activate your muscles
Potenciate your skills
Write a brief description here
You just saw the numbers 95% of dancers will be injured during their career But you are here That means that you already made a choice.
Next
Sort Each Exercise Into the Right Phase
Sottotitolo
Next
Sort Each Exercise Into the Right Phase
Sottotitolo
Next
Next
True or False?
Sottotitolo
Static stretching at the start of class is a good warm-up.
Passive stretching inhibits force production by 5–8% and increases injury risk. Save it for your cool-down. 💪
Dynamic movements mobilise joints better than static holds.
Dynamic movement increases synovial fluid flow and maintains force production.
Dynamic movements mobilise joints better than static holds.
Minimum 10–15 minutes needed for full physiological effect.
Potentiate can include dance-specific skill practice.
Yes — turns, jumps and complex patterns belong here.
The same warm-up works for all dance styles.
Ballet ≠ Hip-hop ≠ Contemporary. Always adapt to your specific demands.
RAMP ensures all warm-up components are included.
That is the power of the protocol — nothing is forgotten, every time.
Next
Your RAMP Framework — The Complete Picture
Next
Build YOUR Warm-Up
2 steps. Your warm-up. Your body. Your career.
Ballet · Contemporary · Jazz · Hip-hop · Salsa · Flamenco · Other
Step 1 — Select your dance style
Step 1 — Select your dance style
R — RAISE
A — ACTIVATE
neuromuscular activation · stability · motor control
↑ blood flow · ↑ muscle temperature · cardio activation
P — POTENTIATE
M — MOBILIZE
dynamic range of motion · fluidity · injury prevention
neuromuscular reactivity · performance · dance-specific readiness
Your personalised warm-up · Total time: 10–15 minutes · No equipment needed.
Questo è un paragrafo pronto a contenere creatività, esperienze e storie geniali.
🏆
You've mastered the RAMP framework.
You came in with stiff ankles and a racing mind.
You leave with a plan, a protocol, and a reason.
Your career is protected.
Allegro Performance + Wellness
Link
Titolo 2
Titolo 2
Titolo 2
↑ nerve transmission speed → better motor control, balance,
coordination, proprioception, reaction time, focus
❤ Heart: ↑ HR, ↑ blood flow, ↑ body temperature, ↑ O₂ delivery to the muscles,
↑ efficiency of aerobic/anaerobic energy systems
Titolo 2
💪Musculoskeletal ↑ connective tissue elasticity (muscles, tendons, ligaments),
↑ dynamic joint range of motion, ↑ synovial fluid, ↑ load tolerance
Titolo 2
RAMP up your dance warm up istf
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Created on June 11, 2026
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Transcript
YOU ARE ABOUT TO PERFORM
Show starts in 20 minutes Your ankles are stiff Your mind is elsewhere What do you do?
Start your journey
Ramp up your WARM UP
A smarter way to prepare your body before every class,
rehearsal, and performance.
By Erika Mayall · Allegro Performance + Wellness
🎯~20 min · Mobile-first · Science-backed · Action-ready
Next
Numbers Don't Lie
Number of injuries that affect the lower limb
Injuries caused by OVERUSE
Number of dancers that will be injured in their career
Next
Where Dancers Get Hurt
📣🎉
Most of these injuries are PREVENTABLE. A structured warm-up changes everything.
Next
You just saw the numbers 95% of dancers will be injured during their career But you are here That means that you already made a choice.
Next
RAMP Is Your Plan.
This module gives you a concrete framework — the RAMP protocol — so you never improvise your warm-up again..
3 steps. 20 minutes. A career protected
Questo è un paragrafo pronto a contenere creatività, esperienze e storie geniali.
THE 4 RAMP STEPS AND THEIR PHYSIOLOGICAL BENEFITS
IDENTIFY
GOOD EXCERCICES VS COMMON MISTAKES
DISTINGUISH
BUILD
YOUR PERSONALIZED WARM UP FORYOUR OWN DANCE STYLE
Threats
Let's go
Why is WARM UP important?
Let's go
Physiological benefits
Questo è un paragrafo pronto a contenere creatività, esperienze e storie geniali.
Next
The RAMP Framework
Questo è un paragrafo pronto a contenere creatività, esperienze e storie geniali.
WHAT: Dynamic movements · Full range of motion · Session-specific patterns WHY: ↑ Synovial fluid · ↑ Dynamic ROM · ↑ Load tolerance ⚠️ AVOID sustained passive stretching
WHAT: Multi-plane movements · Multi-muscle groups · Adapt to your style WHY: ↑ Neuromuscular activation · ↑ Motor control · ↑ Proprioception · ↑ Embodied awareness
WHAT: High-intensity patterns · ↑ Speed and power · Dance-specific skills · Active flexibility WHY: ↑ Neural speed · ↑ Stage confidence · ↑ Explosive capacity
WHAT: Cardio activities · Min 5 min · Ideally 10–15 min WHY: ↑ Heart rate · ↑ Blood flow · ↑ Core temperature · ↑ O₂ to muscles
Use this side of the card to provide more information about a topic. Focus on one concept. Make learning and communication more efficient.
Let's go
Mobilize your joints
Raise your heart rate
Title
Activate your muscles
Potenciate your skills
Write a brief description here
You just saw the numbers 95% of dancers will be injured during their career But you are here That means that you already made a choice.
Next
Sort Each Exercise Into the Right Phase
Sottotitolo
Next
Sort Each Exercise Into the Right Phase
Sottotitolo
Next
Next
True or False?
Sottotitolo
Static stretching at the start of class is a good warm-up.
Passive stretching inhibits force production by 5–8% and increases injury risk. Save it for your cool-down. 💪
Dynamic movements mobilise joints better than static holds.
Dynamic movement increases synovial fluid flow and maintains force production.
Dynamic movements mobilise joints better than static holds.
Minimum 10–15 minutes needed for full physiological effect.
Potentiate can include dance-specific skill practice.
Yes — turns, jumps and complex patterns belong here.
The same warm-up works for all dance styles.
Ballet ≠ Hip-hop ≠ Contemporary. Always adapt to your specific demands.
RAMP ensures all warm-up components are included.
That is the power of the protocol — nothing is forgotten, every time.
Next
Your RAMP Framework — The Complete Picture
Next
Build YOUR Warm-Up
2 steps. Your warm-up. Your body. Your career.
Ballet · Contemporary · Jazz · Hip-hop · Salsa · Flamenco · Other
Step 1 — Select your dance style
Step 1 — Select your dance style
R — RAISE
A — ACTIVATE
neuromuscular activation · stability · motor control
↑ blood flow · ↑ muscle temperature · cardio activation
P — POTENTIATE
M — MOBILIZE
dynamic range of motion · fluidity · injury prevention
neuromuscular reactivity · performance · dance-specific readiness
Your personalised warm-up · Total time: 10–15 minutes · No equipment needed.
Questo è un paragrafo pronto a contenere creatività, esperienze e storie geniali.
🏆
You've mastered the RAMP framework.
You came in with stiff ankles and a racing mind.
You leave with a plan, a protocol, and a reason.
Your career is protected.
Allegro Performance + Wellness
Link
Titolo 2
Titolo 2
Titolo 2
↑ nerve transmission speed → better motor control, balance, coordination, proprioception, reaction time, focus
❤ Heart: ↑ HR, ↑ blood flow, ↑ body temperature, ↑ O₂ delivery to the muscles, ↑ efficiency of aerobic/anaerobic energy systems
Titolo 2
💪Musculoskeletal ↑ connective tissue elasticity (muscles, tendons, ligaments), ↑ dynamic joint range of motion, ↑ synovial fluid, ↑ load tolerance
Titolo 2