Tip: Decrease the pressure by gently bending your knee and putting more weight onto your standing leg. As a footballer, you are always using the soles of your feet. Regularly massaging your plantar fascia prevents uncomfortable tension.

Tip: The calf muscles are always being used when you run up and down the football pitch. Pay attention to them after an intensive session. While rolling, slowly rotate your foot left and right to target more of the calf muscles. If you'd like to intensify the exercise, rest your free leg on the lower part of your other leg.

Tip: The muscles on the back of your thigh should be strong, but not tight, to meet the requirements for running, shooting and constantly starting and stopping.

Tip: Keep your chest lifted in front of you during this exercise. If the pressure is too intense with the BALL 08, carry out the exercise using the BLACKROLL®.

Tip: Rotate your foot in both directions to work more areas of the shin muscle.

Tip: During football, the front thigh muscles are particularly used for sprinting and shooting. They are particularly prone to fatigue and cramp. Rotate both sides to work all areas of your thigh muscles.

Tip: A tight TFL muscle can lead to increased tension of the IT band in your thigh. This often leads to knee pain.