Day 20 – Foam Rolling for Injury Prevention and Recovery

This is the 20th day of our team’s virtual summer training camp. Each day for the next four weeks, there will be a short assignment for you to do to prepare for the upcoming season. These assignments are mandatory for players and coaches. Parents are also encouraged to participate.

Foam rolling can relieve tension and soreness in your muscles. It can also improve your flexibility and range of motion. You should definitely be adding it to your regular exercise and stretching routine.

You can foam roll with a roller, a lacrosse ball or any number of other objects. Find something that works for you.

This video explains all the benefits of foam rolling as well as how and when to do it. It is indexed so that you can jump to each specific exercise.

A typical foam rolling routine should target the following areas of your body:

  • Neck
  • Shoulders
  • Lats
  • Shoulder blades and chest
  • Spine
  • Glutes
  • Hamstrings
  • Quads
  • Groin and medial quads
  • Calves
  • Feet

You’ll want to foam roll at least 3-4 times per week for about 10 minutes. You can add it to your end of day routine to start relaxing your body before going to sleep. It’s also a great way to cool down after a workout, practice or game. Spending a few minutes helping your body recover will put you in a position to come back stronger again tomorrow.

Today’s Assignment:

  1. Complete today’s workout on the TeamBuildr app. Be sure to mark each exercise complete as you finish it.

IMPORTANT: If you have other sports, camps or are doing a different workout that you’d like to substitute on any given day that is okay. Please make a quick note of what you did that day under the ALTERNATE Workout in TeamBuildr. It is still important to complete the stickhandling and shooting every day that it is scheduled. But it is okay to move it to another day of the week when you aren’t quite as busy. Even when you’re on vacation, you should still be trying to find time to get in your workout.

  1. Try the foam rolling routine in the video. We’ll be adding it to our regular TeamBuildr workouts. Post a thumbs up to the team WhatsApp group.