Foam Rolling: Quadriceps
Essential quad recovery after jump training — foam rolling relieves the most loaded muscle group, preventing patellar overload and muscle stiffness. Lie prone with the roller under the thigh and roll with bodyweight pressure.
Coaching cues
- 1.Pause 30s on the most tender spots
- 2.Breathe deeply to help the muscle relax
- 3.Don't roll directly over knees or hip bones
- 4.Best done after training
Detailed training method
Related calculators
Related exercises
Banded Ankle Distraction
A lifesaver for jumpers with limited dorsiflexion — banded distraction restores joint space and mobility, directly improving takeoff depth
Single Leg Balance
The foundation for preventing the #1 jump injury (ankle sprain) — single-leg balance rebuilds proprioception and ankle stability, the safety prerequisite for all single-leg jumps
Star Excursion Balance
Dynamic balance closer to real landings than single-leg standing
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