Foam Rolling and Active Warm-up
Benefits of foam rolling
 Improved blood circulation throughout your skin, fascia, muscles, and even tendons and
ligaments where you can access them with a foam roller.
 Through improved blood circulation, more efficient exchange of nutrients and waste
products at a cellular level, leading to better overall cellular function and inter-cellular
communication.
 Lengthening of short (tight) muscles, tendons, and ligaments. Some muscles (like hip
flexors) and ligaments (iliotibial band) are prone to shortening, with a foam roller, you
can apply deep pressure massage to such areas and lengthen shortened tissues, thereby
preventing physical imbalances that can predispose you to injury.
 Promotion of optimal spinal range of motion. You can accomplish this by slowly rolling
your spine against a foam roller and pausing whenever you feel restrictions to allow your
joints and surrounding tissues to stretch.
Note: Foam rolling may be uncomfortable, much like stretching but it should never be
unbearable. Mike Boyle stated in a recent DVD on foam rolling “It is important that athletes or
clients learn to distinguish between a moderate level of discomfort related to a trigger point and a
potentially injurious situation.” Mike also said that, “foam rolling should be used with discretion
in those clients with less muscle density and that it should never cause bruising. The reality is
that the athlete or client should feel better, not worse after a brief session with a foam roller.”
Reliable website for purchasing a foam roller (press Ctrl and mouse over link and click mouse to
open) http://www.performbetter.com/webapp/wcs/stores/servlet/Category4_10151_10751_1000235_1_1000231_1000231_image_0
Foam Rolling Examples and Descriptions
Gastroc Soleus Stretch
Instructions: 1. Place foam roll under mid belly of lower leg. 2. Cross left leg over right leg to
increase pressure (optional). 3. Slowly roll calve area to find the most tender area. 4. If a “tender
point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Hamstring SMR Stretch
Instructions: 1. Place hamstrings on the roll with hips unsupported. 2. Feet are crossed to
increase leverage. 3. Roll from knee toward posterior hip. 4. If a “tender point” is located, stop
rolling, and rest on the tender point until pain decreases by 75%.
IT Band SMR Stretch
Instructions: 1. Position yourself on your side lying on foam roll. 2. Bottom leg is raised
slightly off floor. 3. Maintain head in “neutral” with ears aligned with shoulders. 4. This will be
EXTREMELY PAINFUL for many, and should be done in moderation. 5. Roll just below hip
joint down the lateral thigh to the knee. 6. If a “tender point” is located, stop rolling, and rest on
the tender point until pain decreases by 75%.
Quadriceps SMR Stretch
Instructions: 1. Body is positioned prone with quadriceps on foam roll 2. It is very
important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to
prevent low back compensations 3. Roll from pelvic bone to knee, emphasizing the lateral
thigh 4. If a “tender point” is located, stop rolling, and rest on the tender point until pain
decreases by 75%.
Tensor Fascia Latae SMR Stretch
Instructions: Body is positioned prone with quadriceps on foam roll. 2. It is very important to
maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back
compensations. 3. Foam roll is placed just lateral to the anterior pelvic bone (ASIS). 4. If a
“tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Erector Spinae Stretch
Instructions: 1. Position the client on the foam roller at the level of approx. T-2. 2. Instruct
client to perform a drawing in and pelvic floor contraction to aid in spinal stabilization. 3.
Once the client is positioned correctly, instruct them to roll slightly to one side (so that they
are on the muscle that runs parallel to the spine and not the spine itself) and HOLD. 4.
SLOWLY, the client should roll the foam roller down the side of the spine toward to pelvis,
feeling for an area of increased tension. 5. Once found, the client should HOLD on this area
for 30 sec - 1 min or until the muscle has relaxed about 50% (AVOID rolling over this trigger
point area). 6. Once released, roll to another spot and HOLD
Rhomboid SMR Stretch
Instructions: 1. This serves as a GREAT THORACIC MOBILITY TECHNIQUE AS
WELL. Preparation: 2. Cross arms to the opposite shoulder to clear the shoulder blades
across the thoracic wall. 3. While maintaining abdominal Draw-In position, raise hips until
unsupported. 4. Stabilize the head in “neutral”. 5. Roll mid-back area on the foam roll. 6. If a
“tender point” is located, stop rolling, and rest on the tender point until pain decreases by
75%.
Dynamic Warm up
Duration: 10-20 minutes, May be dependent on:
1. the age of the athlete
2. current physical condition and prior exercise experience
Prepares the body for the demands of a work out or practice
1. Increases heart rate, respiratory rate and blood flow to the muscles
2. Increases core body temperature
3. Enhances muscle elasticity
4. Increase neural muscular contraction
Performing a Warm-up Routine
1. Warm up with exercises for both the upper and lower extremities
2. Progress from low to a higher intensity
3. Include all planes of motion
4. Start in the sagittal plane and progress to multidirectional movements
NOTE: THE ATHLETE SHOULD FEEL LIKE THEY ARE WARMED UP and SHOULD
BREAK A SWEAT WITH A DYNAMIC WARM-UP
Reliable video on Dynamic Warm-up: press Ctrl and mouse over link and click mouse to
open http://www.youtube.com/watch?v=5S1q6abG4AI
Sanford POWER Dynamic Warm-up Example:
Perform each drill with 100% technique and effort. Do each drill approximately 30 yds,
Skips with Arm Circles
Side Slide
Backward Run or Backpedal
Carioca with High Knee Cross-over
Prisoner Squats or regular squats in place (10-20 reps)
Good Mornings (10-15 reps)
Ankle Jumps (8-10 jumps)
Skip for Height
Band Warm-ups (Green is easiest, then Red, Blue is hardest)
1. Lateral Walks Straight Legged 10-20 yards depending on athlete ability
2. Squatting Lateral Walking 10-20 yards
3. 2 Diagonal Steps Athletic position Forward and Reverse Walking 10-20 yards
4. Forward and Reverse Athletic position, feet as wide as shoulder width 10-20 yards
Leg Swings
1. Forward and Backward (8-10 reps)
2. Side to Side (8-10 reps)
Build-up (70% of maximum speed)
Speed Skaters (8-12 reps)
Forward Lunges and Reverse Lunge (20 steps downs and 20 steps back; select 1 of the 3)
1. Normal Lunge
2. Stick or Medicine Ball Overhead
3. Medicine Ball Twist
Side Lunges (20 steps downs and 20 steps back; select 1 of the 3)
1. Normal Lunge
2. Stick or Medicine Ball Overhead
3. Medicine Ball Twist
Build-up (80-85% of maximum speed)
Balance Squats (8-15 reps) use of Bosu Ball or Balance board
Medicine Ball Chops
1. Side to Side Chops (8 chops)
2. Between Legs to Overhead Chops (8 chops)
3. Diagonal Chops (8 chops)
Squat or Tuck Jumps (6-10 jumps)
Build-up (100% of maximum speed) 1-3 reps depending on activity for the day