Foam Rolling
5-Minute Full Body Foam Rolling Routine
Goal: Quickly reduce muscle tightness, improve mobility, and prepare the body for training
1. Calves – 30 sec each side
Roller under calf
Hands supporting body
Roll ankle → below knee
Rotate foot inward/outward to hit full muscle
2. Hamstring – 30 sec each
Sit on roller, legs extended
Roll glutes → back of knee
Slightly turn leg in/out to hit all areas
3. Glutes – 30 sec each side
Sit on roller, cross one ankle over opposite knee
Lean into glute of top leg
Roll small circles over hip pocket area
4. Abductors (Outer Hip / IT Band Area) – 30 sec each side
Lie on your side with the roller under the outer thigh
Roll from the hip down to just above the knee
Keep the pressure controlled, as this area can be sensitive
Move slowly and avoid rolling too aggressively
Pause on tight spots as tolerated
Stay braced through the core to control positioning
5. Hip Flexors – 30 sec each side
Face down, roller just below hip bone
One leg extended, other slightly out to side
Slow rolls downward toward upper quad
6. Adductors (Inner Thigh) – 30 sec each side
Start face down with one leg bent out to the side at about 90°
Place the roller under your inner thigh
Roll from the groin down to just above the knee
Use small, controlled movements
Shift your body weight slightly to find tight or restricted areas
Pause briefly on tender spots while maintaining steady pressure
8. Thoracic Spine Roll – 30 sec
Roller across upper back
Support head, keep ribs down
Roll mid-back → top of shoulders (avoid lower back)
7. Thoracic Extensions – 6–8 reps
Keep hips on ground
Extend upper back over roller
Return to neutral with control (don’t overarch)
8. Lats (Side Back) – 30 sec each
Arm overhead
Roll armpit → mid ribcage
Slight body rotation to find tight areas
Total Time: ~5 minutes
Coaching Notes:
Keep movements slow and controlled
Spend extra time on tight spots if needed
Do before throwing, lifting, or recovery sessions