Newsletter- 2 Foam Roll

Foam Roll

What is foam rolling and 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" muscles?

This is where foam rolling is quite effective in breaking down these knots. Since foam rollers are expensive and not totally practical you can use a tennis ball for these exercises.

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.This is what occurs with foam rolling for muscles. Tennis balls have a great effect. To give you an example of the effectiveness of foam rolling try these with a tennis ball:

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.

This is just a start.

Next time we will talk about "active stretching" or "active warm up"

Cheers!Yours in Youth Soccer Fitness

Mike Grafstein
B.Ph.Ed, CAT(C), CSCS,YCS,RMT
www.youth-soccer-fitness.com
www.youthsoccer-power.com
www.soccer-nutrition.com