Incorporating a foam roller into your workout can be a valuable tool for your athletes. Using a foam roller during your warm-up can help increase blood flow and calorie burn, and decrease the chance of injury. By providing pressure to the restricted regions of the body, you can help eliminate pain and restore motion.
If you’re not sure how to use the roller, here is a sequence to get you started:
- Hip flexor and quads - 10 reps
- Outer thigh and IT band - 5 reps each leg
- Inner thigh and groin - 5 reps each leg
- Shins, tibialis anterior and peroneals - 10 reps
- Shoulder blade to bottom of ribs - 10 reps
- Bottom of ribs to top of hips - 10 reps
- Top of hips to top of hamstring - 10 reps
- Figure four and glutes - 5 reps each side
- Top of hamstring to top of calf - 10 reps
- Bottom of knee to heel of foot - 10 reps
Tips for Getting the Most out of Your Foam Roller Warm-up
- Use the foam roller to find a tender spot in the area you are working. Apply pressure to the sensitive area.
- Allow the discomfort to diminish by 50-75% before moving on to the next sore area of the muscle and repeat.
- Continue rolling regularly, 3-4 times a week for 15 minutes, to keep the muscles and fascia of the body relaxed.
Rob Taylor is the founder and owner of SMARTER Team Training. Coach Taylor has coached and consulted with Loylola University-Maryland, Lacrosse World Cup Champion’s Team Australia, and Austraila’s 2009 World Cup Team.
He has worked with professional organizations such as the Anaheim Angels, Tampa Bay Buccaneers, Tampa Bay Mutiny, and San Antonio Silver Stars. Follow Coach Taylor on Twitter @SMARTERTeam, email him at firstname.lastname@example.org or visit http://smarterteamtraining.com.