Foam Rolling and Myofascial Release

The idea with these drills is to gently wake up your tissues gently.  This will stimulate all the tissue levels from your skin to your deep muscles and start moving fluids and exciting nerve connections.

There is also an idea that these techniques address the density of the muscle tissue.  Decreasing the density supposedly always the muscle to move more freely and naturally.

Foam Roller

Watch Mike Boyle go through a very thorough routine.

Foam Ball

Here are a few more techniques to use including parallel rolling, ischemic rolling,  tack and floss, across the grain rolling.

Barbell Rolling

Wil Fleming likes to use a barbell as his roller.

Animal Walks

Here is a series by Mike Young that requires no equipment.  I like to add do these after a light jog.

Catalyst Athletics

Here is a routine done by Greg Everett at Catalyst Athletics.  The article is here.

Sit on a Bar

Here is Dmitry Klokov going through a mash and mobility routine.
Miscellaneous ideas...
  1. Use a barbell to roll the bottom your bare foot.