Foam Roll / Tissue Work
Demo video coming soon
How to Do It
Use a foam roller (or ball) to slowly roll over the major muscle groups — quads, hamstrings, glutes, calves, and back — pausing on tender spots and breathing slowly to let the tissue relax. Roll at a controlled pace, spending the prescribed time on each area without rushing or rolling directly over joints or bones. Keep the pressure tolerable.
Why It Works
Self-myofascial release applies pressure to the muscles and fascia, which can reduce perceived tightness, improve tissue pliability, and promote relaxation and blood flow; a recovery tool that helps the muscles relax and may improve short-term range of motion and comfort.
Hockey Transfer
Supports recovery and tissue quality after the loading of skating and training — reducing tightness and helping the muscles feel and move better; maintaining supple tissue supports range of motion and comfort for skating.
Coaching Cues
- "Roll slow, pause on tender spots"
- "breathe and let it relax"
- "tolerable pressure, avoid the joints"
Common Mistakes
Rolling too fast; excessive painful pressure; rolling directly over joints or bones; holding the breath
Progression / Regression
more pressure or a firmer roller/ball
lighter pressure or a softer roller
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library