Table 2. The FOAM program. |
| Exercise |
Instruction and progress |
Volume |
| Week 1-4 |
13.5 min./session; 27 min./week |
| Calf muscles |
rolling both sides simultaneously back and forth (bilateral) |
3 sets of 50 s |
| Quadriceps |
rolling both sides simultaneously back and forth (bilateral) |
3 x 50 s |
| Hamstrings |
rolling both sides simultaneously back and forth (bilateral) |
3 x 50 s |
| IT-band |
rolling left side (L), right side (R) separately (unilateral |
3 x 30 s L, R |
| Glutes |
rolling left glute (L), right glute (R) separately (unilateral) |
3 x 30 s L, R |
| Week 5-8 |
15 min./session; 30 min./week |
| Calf muscles |
rolling left calf (L), right calf (R) separately (unilateral) |
3 sets of 30 s L, R |
| Quadriceps |
rolling left side (L), right side (R) separately (unilateral) |
3 x 30 s L, R |
| Hamstrings |
rolling left side (L), right side (R) separately (unilateral) |
3 x 30 s L, R |
| IT-band |
rolling left side (L), right side (R) separately (unilateral) |
3 x 30 s L, R |
| Glutes |
rolling left side (L), right side (R) separately (unilateral) |
3 x 30 s L, R |
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