'In this video, you\'ll learn how to use a foam roller in order to improve your mobility on the tennis court, as well as speed up your recovery after you play.  Gear:  The Best \"Beginner\" Foam Roller: https://amzn.to/2zlR54U  The Best \"Advanced\" Foam Roller: https://amzn.to/2MT56uv  UNLOCK YOUR GLUTES: https://bit.ly/2QPwn48   Tennis is a sport where you are constantly pounding your muscles and joints.  The Foam roller exercises in this video will help in injury prevention as well as improve your performance when you are playing tennis.  In tennis fitness training becomes more and more important as you climb the ladder, and this foam rolling program will help you in all areas.  When rolling before a workout focus on long, smooth movements. Target those chronically tight muscles like glutes, calves, quads, hamstrings and thoracic spine (upper- and middle- back). This will help increase blood flow and warm up the muscles. If you notice a particularly tight spot, you can roll over the area again with shorter strokes to release the tension. After a workout, add 5-10 minutes of foam rolling to your stretching routine. You’ll feel the benefit and release fast, as your muscles are warm and primed for a good rolling. Breathe deeply and allow your heart rate to come down. It’s important that you feel relaxed and aren’t contracting the muscles you’re trying to relieve. As you roll, relax into each trigger point. Combine long slow movements with shorter ones over pesky knots and trigger points. What’s great about foam rolling is that you control how much pressure is applied and to what muscle groups. This allows you to focus on the areas that need the most self-myofascial release. Here are some further foam rolling must-knows: Use your bodyweight: Lean into the foam roller to regulate how much or how little pressure is applied to each area being rolled out. Choose the right muscles: focus on the muscles you worked out or will engage during exercise. Spend at least 2 minutes on each muscle group. Treat tender spots with care: for each muscle group, apply pressure to tender areas for a short amount of time (20 seconds should do). This allows the affected area – likely a knot – to release. If you hold on a tender spot for a longer period of time, you run the risk of bruising the muscles or aggravating a nerve.  -~-~~-~~~-~~-~- Please watch: \"This 4 Letter Word Makes Your Strokes SMOOTH\"  https://www.youtube.com/watch?v=jfM30QdkwhA -~-~~-~~~-~~-~-' 

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