Foam Roll

What is foam rolling?
How will it help my performance?

The word is slowly getting out about foam rolling or what is known as the "cheap man's massage".

For ages we always thought we had to stretch before activity. Then we came across the dynamic warm up.

But where does that leave "knotted" and "stiff" muscles?

This is where this technique is quite effective in breaking down these knots.
You can use a tennis ball as an alternative.

A muscle is like an elastic band. If the elastic band is knotted and we try to stretch it, it will become tighter and eventually break. If we roll that elastic band back and forth the the knot will eventually get loose and unravel. Foam rolling does this for you.

Tennis balls have a great effect in breaking down this tightness.

Try these exercises indoors or on the field:

1. Standing Floor Reach

A. Stand with your feet shoulder width apart.

B. Reach down and touch the ground keeping your back straight.

C. Place a tennis ball underneath your left foot and roll it back and forth for 1 minute.

D. Repeat the process for the right foot.

E. Reach down and touch the ground and see if you went further.

2. Glute Roll

A. Sit on the ground with your knees bent, both feet flat.

B. Place a tennis ball under your left glute (buttock muscle). Roll back and forth for 30 seconds

C. Repeat for the right side.

3. Hip Rotator Roll

A. Sit on the ground with your knees bent, both feet flat.

B. Place a tennis ball under your left glute (buttock muscle).

C. Cross the left leg over the right leg such that the left ankle rests just past the right knee.

D. Roll back and forth for thirty seconds.

E. Switch sides.

Active Stretching

Dynamic Warm Up