Foam Roller Leg Recovery
Foam rolling routine for the legs after an intense session.
PhaseCool-down
Duration8 min
Ages13–16
SpaceGym or classroom
EquipmentFoam roller
IntensityLow
How to play
- Calves: roll from ankle to knee.
- Hamstrings: sitting on the roller.
- Quads: face down.
- Glutes: sitting on the roller.
Rules
- No pain.
- Avoid joints.
Variations
Easier
Gentle.
Standard
Full.
Harder
Longer.
Adaptations
- Injuries: avoid the area.
- No roller: use a ball.
Learning goals
- Support recovery.
- Learn self-care.
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