 Today I want to help you with your recovery and I want to talk specifically about foam ointment. For the longest time I used to be the type of player that after a game I would be so sore. The next game my limbs, my legs, my joints would be so stiff and I couldn't train the way I wanted. I couldn't play the next day the way I wanted and it was really hurting my performance and just my general progression. So I started doing a couple different things really taking action. If you don't know about me I used to be a huge underachiever but through obsessive self-improvement I found my success. Earned a college scholarship, played for my national football team, a YouTube channel with over 100 million views. I've helped players worldwide and I'd love to help you improve faster and achieve more. I've been putting an effort into my recovery and it's made a massive difference. I feel so much better every single day. I feel like I can play every single day and foam rolling is one thing that I started doing and it's really made a big difference. So in this video I'll show you a bunch of different exercises you can do but to start I just want to talk about what you should be focusing on when you're foam rolling. So first of all foam rolling is basically like a self massage. So when you have tight tense muscles the idea is you want to push the tension out of those muscles. Now you'll see people do foam rolling and they're doing something like this. Just flowing through it going super fast not really taking the time. I guess it may help you a bit but you're not going to get the most out of it. What you really want to do is you want to go nice and slow. You want to be aware of your body so you want to think okay where is my tightness? Let's say for example it's in your hamstring. Okay so if I know I have a tight point on there I want to find that spot and then I want to go super slow. I want to dig into that. That should be painful. It should hurt in a good way because you know it's actually doing something. So if you're just going like this and people are always asking how many repetitions should you do? How many sets? How long? Well that depends on your amount of stiffness. You need to be aware of yourself and you need to listen to your body. So you need to find that point and if you're really stiff there you want to fight through the pain. You want to wiggle around on it a little bit and work it out slowly. Again this is self massage. You need to listen to yourself, listen to your body and again you want it to hurt. If it's hurting it's doing something good. So when you're doing all these exercises really think about taking your time, being aware of your stiffness, feeling that pain. Oh when I did it in that area that's where it really hurts. So that's where I need to take my time and keep going until you feel like you've actually made a difference. Like you've actually broken up some of that tight muscle and you're doing something to relieve your stiffness. So now I'll just quickly we'll speak through. I'll show you a bunch of different exercises that you can do with this foam roller. So what I recommend is that if you like this content check out the soccer success planner you can download it for free. There's a link in the description below and for advanced training check out the online soccer academy. What I recommend is that you do foam rolling at night. I do foam rolling every night before I go to bed and when I wake up in the morning I feel amazing. If you want to do it after your game as well that's a good idea. You could do it pre game for a bit of warm up but I think post game and at night are the best times to do foam rolling. If you like this content check out the soccer success planner you can download it for free there's a link in the description below and for advanced training check out the online soccer academy.