Foam Rolling

Rolling major muscle groups over a foam roller to release tightness after training.

Setup

Position the target muscle group on top of the foam roller, using your arms or opposite leg to control your body weight.

How to do it

1. Slowly roll back and forth over the muscle, covering the full length.
2. Pause on any tender spots for a few seconds.
3. Move through each muscle group — quads, calves, glutes, and back — for about a minute each.
4. Breathe steadily throughout rather than tensing up.

Coach's notes

Keep the pressure moderate. Rolling should feel like relief, not intense pain.

Pairs well with