COMPLETE PROGRAM - The Ultimate Foam Roller Blue Print (Basic, Intermediate & Advanced) - HIGH SCHOOL & COLLEGIATE ATHLETES
Learn Effective Roam Rolling Techniques to:
Improve your Performance.
Reduce the Chance of Injury.
Recognize Minor Issues before they Become Major Injuries.
Become More of a Self Advocate in Your Training and Rehab.
Course curriculum
1
WELCOME!
Start Here!
Muscle Checklist you can bring to your therapist. Ask them which muscles you should foam roll to support your goals.
2
INTRO TO FOAM ROLLING
Why is it Important to Foam Roll?
What is Foam Rolling Doing?
Goals for the Introduction.
3
INTRODUCTION TO BASIC
Intro to Basic Series
Goals for the Basic Series!
4
BASIC LOWER BODY
CALF: Self Care for Tight Achilles Tendon, tight calves, foot cramps, knee pain, heel pain, plantar fasciitis.
SHIN: Self care for Anterior Shin splints, knee problems, tightness in the top of foot
PERONEALS: Self care for outside knee pain, ankle pain, foot pain.
HAMSTRINGS: Self care for knee pain, hip pain, pain in the front of the leg, increase hip rang of motion, more knee flexibility.
QUADS: Self care for hip pain, knee pain, knee stability, hip stability
GROINS/ADDUCTORS: Self care for groin pain, groin tightness, Hip mobility, stability of the knee.
IT BANDS: Self care for knee pain, hip pain, knee stability, proper hip placement.
HIP/ABDUCTORS: Self care for hip pain, leg pain, tight hips, stability of the hip.
GLUTES: Self care for helping to activate glutes, more hip mobility, sciatica pain, leg pain, more power and strength in legs.
5
BASIC UPPER BODY
BACK: Self care for back pain, flexibility, head aches, shoulder or neck pain.
SHOULDERS PART 1: Self care for shoulder pain, increase range of motion, increase strength and power of arms.
SHOULDERS PART 2: Self care for shoulder pain, increase range of motion, increase strength and power of arm.
ARMS (UPPER & LOWER): Self care for hand strength, wrist pain, elbow pain, hand pain, upper arm pain.
6
BASIC FOAM ROLL ROUTINE - WRR
UPPER BODY ROUTINE
LOWER BODY ROUTINE
FULL BODY ROUTINE (WRR)
7
INTRODUCTION TO INTERMEDIATE
Introduction to Intermediate Series
Goals for the Intermediate Series!
8
INTERMEDIATE LOWER BODY
CALF: Function; Explosive force and power. Sprinting, jumping, pushing.
SHINS/EXTENSORS: Function; Fluid movement of foot and toes. Support health of inside arch of foot. Fluid movement of ankle, foot and toes.
PERONEALS: Function; Stability for foot. Balance on toes, foot dexterity.
HAMSTRING: Function; Force and power, fluid leg movement. Running, pushing, jumping.
QUADS: Function; Speed in leg movement, downward push, power in forward leg movement. Kicking, running, cycling.
GROIN/ADDUCTORS: Function; Speed and strength in side to side movement. Flexibility in hip.
IT BANDS: Function; Strong leg straightener, stabilizer. Forward leg movement in running.
HIP/ABDUCTORS: Function; Powerful side to side movement, mobility of hip.
GLUTES: Function; Powerful force in upward movement. Jumping, pushing, climbing.
9
INTERMEDIATE UPPER BODY
BACK: Function; Smooth and strong movement of upper and lower body. Full range of motion for whole body.
SHOULDER PART 1: Function; Powerful shoulder movement, and mobility. Throwing, catching, swinging.
SHOULDER PART 2: Function; Powerful and fluid rotation, and back and forward movement. Reaching, arm rotation, full extension.
ARMS (UPPER & LOWER): Function; Force in gripping and pulling. Catching and gripping.
10
INTERMEDIATE FOAM ROLL ROUTINE
LOWER BODY ROUTINE
UPPER BODY ROUTINE
11
INTRODUCTION TO ADVANCED
INTRO TO ADVANCED
Goals for the Advanced Series!
12
ADVANCED LOWER BODY
CALF: Movement; Pull foot down, rotate foot in. Joints; Knee, ankle and big toe
SHIN/EXTENSORS: Movement; Rotate foot in, pull foot and toe up. Joints; Ankle, knee, toes.
HAMSTRINGS: Movement; Bend knee, pull leg back, rotate leg out/in. Joints; Knee, hip.
QUADS: Movement; Straighten knee, pull leg up at hip. Joints; Knee, hip.
GROIN/ADDUCTORS: Movement; Pull leg in, rotate hip in. Joints; Knee, hip.
IT BANDS: Movement; Moves leg up, rotates hip in, moves hip outward. Joints; Hip, knee.
HIP/ABDUCTORS: Movement; Pull leg out, pull leg up, rotate hip in. Joints; Knee, hip.
GLUTES: Movement; Pulls leg back, rotates leg out. Joints; Hip, back.
13
ADVANCED UPPER BODY
BACK: Movement; Rotates and bends body forward, backwards and sideways. Joints; All vertebra, shoulder, hips.
SHOULDERS PART 1: Movement; Moves arm forward, backward, inward, outward and away from body. Joints; Shoulder, upper vertebra.
SHOULDERS PART 2: Movement; Moves arm away from body, pull arm forward and backward. Rotates arm inward and outward. Joints; Shoulder, upper vertebra.
ARMS (UPPER & LOWER): Movement; Move shoulder and elbow up and down. Move wrist up and down. Move wrist in and out. Joints; Elbow, wrist, fingers, shoulder.