TRAIN AND RECOVER WITH BLACKROLL® LIKE TOP SOCCER PLAYERS
Why fascia training, strength and stability exercises, and good recovery are so important for speed, shot reliability, and dual combat.
In Germany alone, soccer is by far the most popular team sport. In fact, according to a survey conducted in 2018, over half of all Germans are actual soccer fans. This means that they are interested in at least one club from the German Bundesliga.
But anyone who plays soccer knows that hardly any other sport demands so much. Fast sprints, dynamic changes of direction, and many ball maneuvers in a row require endurance, speed, agility, coordination, and whole-body strength. For your body to be able to hold out, you have to prepare well. With targeted fascia training, concrete exercises, sleep, and of course BLACKROLL® products.
Want to train like the pros now? No problem. Our BLACKROLL® training tools are also available in the Limited Fan Edition of your favorite team.
How the fasciae control mobility
Our whole body is traversed by fasciae. This tissue surrounds bones, organs, tendons, ligaments, and muscles to give the body its structure. But more importantly: The fasciae transmit and store force, because they have an elastic storage capacity. The fasciae have 10 times as many nerves as the muscles. This means that fasciae receive and transmit neuronal stimuli. The fasciae are also involved in the transport of fluids in the body.
A large proportion of all injuries in sport don't affect the muscles or bones, but mainly fasciae, ligaments, tendons, capsules, and cartilage. This is especially true of damage caused by overloading. If the doctor diagnoses a torn muscle fiber or a pulled muscle, the actual injury is often to the fascial tissue. Rapid changes of direction and abrupt stopping after sprints are frequent causes of injuries in soccer. Targeted warming up with the BLACKROLL® can reduce the risk of injury. More than that: It makes us more agile without lowering power output.
Dr. Robert Schleip, human biologist and leading expert in fascia research
“Fascia training is like a switch that has become rusty. You only have to give it one clear stimulus and then there will be light for the next few days. "
1:0 for BLACKROLL®
Our BLACKROLL® products can be used to mobilize and activate tissue before training, as well as for recovery after physical exertion. Even with little effort, pain points are reduced with regular use. The elasticity and resilience of the tissue and muscles improve.
General information for self-massage:
Breathe in and out deeply and regularly during the massage.
Relax your muscles!
Roll about 30-40 seconds per body part (longer if required)
Be sure to keep your upper body as upright as possible, with the chest open.
Stay on pain points for about 15 seconds.
Olé, olé, olé, olé: Train like a pro
Our exercises, which you can also integrate into your normal soccer training, let you increase your mobility without sacrificing performance. There are also promising results indicating improved recovery, arterial function, and intrafascial lubricity.
1. Activation and warm-up
Prepare your body for the coming strain. The BLACKROLL exercises increase your mobility as well as the blood circulation of your muscles in the shortest time. In contrast to classic stretching exercises, BLACKROLL exercises do not reduce your power output.
2. Strength and stability training
For your game you need good leg and hip muscles as well as a strong torso. These exercises extend your training to strengthen your muscles, which is especially important in soccer.
Stretching and recovery exercises are also important after training or play.
They make you fit, reduce your muscle tone, and protect you from injuries.
Further exercises for soccer players can be found in the free BLACKROLL APP or as PDF.
After training is before training
Even though soccer is an active sport, it is important to recover at least as actively after training or a game. The exercises shown above let you can do something good for your muscles.
But passive recovery is also important. So, sleep. Sleep is absolutely vital for a holistic recovery, because only after a restful night do we feel balanced, fit, and ready for the new day.
In fact, vital processes for physical and mental health take place during sleep. The body releases growth hormones, which it needs for the recovery of cells and organs as well as for muscle growth. The immune system is more active at night, and wounds heal more quickly than when awake.
Sufficient sleep and performance are therefore closely related. In all areas of our daily lives. That is why good sleep is essential for health, performance, mood, and genuine recovery.
Do it like the pros do it!
The professional soccer players have long since discovered fascia training for themselves. Want to train like the players of the FCB? Our online shop features great fan products in your favorite team's colors.