Foam Rolling
Rolling major muscle groups over a foam roller to release tightness after training.
Also called: foam roll, foam roller, foam roll quads, foam roll back, foam roll full body, foam rolling routine, foam roll quads (each leg)
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 the Foam Rolling
- Slowly roll back and forth over the muscle, covering the full length.
- Pause on any tender spots for a few seconds.
- Move through each muscle group — quads, calves, glutes, and back — for about a minute each.
- Breathe steadily throughout rather than tensing up.
Coach's notes
Keep the pressure moderate. Rolling should feel like relief, not intense pain.
Foam Rolling muscles worked
The Foam Rolling works the quads, calves, glutes and back.
Pairs well with
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Lateral Bound
Pushing off one leg to jump sideways and land on the other, sticking the landing - builds the lateral power and single-leg landing control that protect the knees on trail and track.
Single-Leg Hop & Stick
A single-leg hop landing frozen in place — landing control and ankle-knee-hip stability, the plyometric with the most direct injury-prevention payoff.
Squat Jump
A countermovement squat exploding into a vertical jump — straightforward leg power with a soft, controlled landing.
Illustrations: Exercise data by RepDB (repdb.co)