Exercises

Volleyball warm-up exercises
Calf Activation Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf. While rolling out, slowly turn your foot to the right and left. Then you will reach even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg. + Read more Product Standard Seconds per side 30 Body part Lower legs Training Goals Activation Glute Activation Sit... Read more...
Evening routines
Discover exercise tutorials to end your day relaxed. Read more...
BLACKROLL® exercises for swimming
Build more strength for swimming with these exercises. Read more...
Handball exercises with BLACKROLL®
Discover BLACKROLL® exercises especially for handball players. Fascia training with valuable regeneration exercises helps you recover faster between training sessions and matches. 15-minute cool-down after handball training Sprints, jumps, throws and constant changes of direction put a heavy load on your legs, hips and throwing shoulder. A short foam roller and fascia ball routine after training releases tension, supports regeneration and helps prevent injuries. To the exercises Sleep well everywhere Uncomfortable hotel pillows before a tournament or at a training camp? You don't need to put up with them. Take... Read more...
Neck exercises
Discover all BLACKROLL® exercises for your neck. Office trigger point massage exercises Anti-stress exercises for the workplace More inner balance through muscle stretching exercises Read more...
BLACKROLL® exercises in table tennis
Read more...
BLACKROLL® exercises in gymnastics
BLACKROLL® exercises in gymnastics Discover BLACKROLL® exercises especially for you in gymnastics. A beneficial fascia training with regeneration exercises is waiting for you. All exercises for climbing BLACKROLL® exercises in gymnastics Discover BLACKROLL® exercises especially for you in gymnastics. A beneficial fascia training with regeneration exercises is waiting for you. All exercises for climbing 20 MIN fascia training for gymnastics You can treat yourself to a soothing fascia massage both before and after gymnastics. This will help you prevent imbalances and compensations. To the exercises Sleep well everywhere Uncomfortable hotel... Read more...
BLACKROLL® exercises for climbing / bouldering
BLACKROLL® exercises for climbing / bouldering Discover BLACKROLL® exercises for rowing. Thanks to the beneficial fascia training, you regenerate better and perform better. All exercises for climbing BLACKROLL® exercises for climbing / bouldering Discover BLACKROLL® exercises for rowing. Thanks to the beneficial fascia training, you regenerate better and perform better. All exercises for climbing 15 MIN fascia training for climbing or bouldering Self-massage exercises have been proven to prevent muscle soreness and get you back in shape faster for your next climbing adventure. To the exercises Read more...
BLACKROLL® exercises for rowing
BLACKROLL® exercises for rowing Discover BLACKROLL® exercises for rowing. Thanks to beneficial fascia training, you regenerate better and perform better. All exercises for rowing BLACKROLL® exercises for rowing Discover BLACKROLL® exercises for rowing. Thanks to beneficial fascia training, you regenerate better and perform better. All exercises for rowing 15 MIN fascia training after rowing Treat yourself to a fascia massage after rowing and prevent sore muscles and tension. To the exercises Sleep well everywhere Uncomfortable hotel pillows before a competition or in a training camp? You don't need to. Get... Read more...
BLACKROLL exercises in canoeing
BLACKROLL exercises in canoeing BLACKROLL® exercises especially for you in triathlon. > For triathlon strength training with stability exercises & regeneration exercises. All exercises in canoeing BLACKROLL exercises in canoeing BLACKROLL® exercises especially for you in triathlon. > For triathlon strength training with stability exercises & regeneration exercises. All exercises in canoeing 15 MIN Fascia Training in Canoe Sport Stay more efficient and prevent injuries thanks to the beneficial effect of fascia massage. To the exercises Sleep well everywhere Uncomfortable hotel pillows before a competition or in a training camp?... Read more...
Fascia training for table tennis
Fascia training for table tennis
Subscapularis Massage Position the BLOCK crosswise at shoulder height against a wall. Stand sideways to it. Position the BALL in the lower part of your armpit. Press it transversely backwards... Read more...
Fascia training for gymnastics
Fascia training for gymnastics
Calf Trigger Point Massage Place your calf on the TRIGGER while lying down. Find a spot to focus on. Remain on the point. Relax the muscles. Concentrate on your breathing.... Read more...
Fascia training for climbing
Forearm Massage Begin in sitting position and position bent arm on thigh. Push the BALL 08 against lower arm with other arm. Apply slight pressure and roll BALL in small circles. Product Ball 08 Seconds per side 60 Body part Forearm Training Goals Recovery, Mobility Forearm Massage Place the back of the forearm on the MINI. Roll back and forth along the forearm. To intensify the exercise, you can put some pressure on your arm with the other hand. + Read more Product Mini Seconds per side 60 Body part... Read more...
BLACKROLL® exercises in triathlon
BLACKROLL® exercises in triathlon Discover BLACKROLL® exercises especially for you in triathlon. Triathlon strength training with stability exercises and regeneration exercises in the form of fascia training are waiting for you. All exercises for triathlon BLACKROLL® exercises in triathlon Discover BLACKROLL® exercises especially for you in triathlon. Triathlon strength training with stability exercises and regeneration exercises in the form of fascia training are waiting for you. All exercises for triathlon Sleep well before the triathlon competition Uncomfortable hotel pillows before the competition or in the training camp? You don't need... Read more...
Triathlon strength training
Standing Scale Stand in a hip-width position. Hold the BLACKROLL® between your hands and stretch your arms upwards. Bend your upper body forward. Lift one leg until your body reaches a horizontal position. Then return to the starting position. Bend the knee of the supporting leg to achieve more stability. + Read more Product Standard Repetitions 15 Body part Glutes, Lower back, Thigh, Upper Back Training Goals Strength Side Shuffle Pull one LOOP BAND over your knees and the other over your ankles. Stand up straight. Lean your upper body... Read more...
Triathlon fascia training
Wall Angel Stand against the wall. Place the BALL between your upper back and the wall. Now move your arms above your head. Return to the starting position. Product Ball 08 Seconds 60 Body part Upper Back Training Goals Recovery, Mobility Upper Back Massage Place the BLACKROLL under your thoracic spine. Stand up with your legs. Clasp your hands behind your head. Slowly roll from your neck to your lumbar spine. Rotate in both directions while rolling to work the entire musculature. + Read more Product Standard Seconds 60 Body... Read more...
BLACKROLL® exercises in volleyball
BLACKROLL® exercises in volleyball Discover BLACKROLL® exercises especially for you as a volleyball player. From warm-up exercises to strength training and stretching exercises, you will find everything to support you before, during and after playing volleyball BLACKROLL® exercises in volleyball BLACKROLL® exercises in volleyball Discover BLACKROLL® exercises especially for you as a volleyball player. From warm-up exercises to strength training and stretching exercises, you will find everything to support you before, during and after playing volleyball BLACKROLL® exercises in volleyball Read more...
Volleyball mobility exercises
Shoulder-Chest-Opener Grasp the STRETCH BAND with your fingertips and place it behind your buttocks. Bring the band up behind you. Hold the position. Product Stretch Band Sets / Seconds 3 / 30 Body part Chest, Shoulders Training Goals Recovery, Mobility Rotation Take a shoulder-width stance. Grasp the STRETCH BAND with your fingertips. Bring it to the level of the back of your head. Rotate your upper body to one side. The head follows the movement. Hold the position and repeat on the other side. Actively press into the floor with... Read more...
Volleyball strength training
Deadlift Stand on the center of the SUPER BAND. Bend forward with your back straight. Grasp both ends of the band. Extend your hips and straighten your upper body. Firmly clench your buttocks in the top position. Then return to the starting position. Product Super Band Repetitions 15 Body part Glutes, Lower back, Thigh Training Goals Strength Overhead Squat Stand on MULTI BAND with feet shoulder width apart. Cross MULTI BAND in front ob body and hold ends in hands. Squat down and lift straight arms up simultaniously. Return to... Read more...
Rotational exercises: More flexibility for the spine
World's Greatest Stretch Come into a wide lunging position. Keep the back leg extended. Place the BLOCK on the inside of the front leg. Place the opposite hand on the BLOCK. Rotate the upper body to the front leg. Stretch the free hand towards the sky. The gaze follows the hand. Hold the position. Product Block Seconds 30 Body part Spiral Fascia Chain Training Goals Recovery, Mobility Side Angle Pose Come into a wide lunging position. Rotate the back leg outward 45 degrees. Place a BLOCK on the outside of... Read more...
Fascia ball shoulder
What exercises you can do with the fascia ball for your shoulders. To help your shoulders relax, exercises with the fascia ball are ideal. With the BLACKROLL Ball 08, you can easily massage places that feel tense, selectively and intensively. However, it is important that each of the exercises should be reasonably pain-free. Also in everyday life, make sure you keep an upright posture and evenly load your upper body. Which fascia ball exercises can help you to eliminate pain, you can find here. Get started right away! Posterior Deltoid... Read more...
Fascia ball hips
Looking for exercises with the fascia ball for your hip? You can find them here! Your hip feels stuck and you are looking for exercises to loosen it up? Then the fascia ball is just right for you. You are often very tense, especially when sitting for a long time. With the fascia ball you can massage yourself selectively and it can help you to get a better feeling of your hip flexor and your hip.Here you get an overview of fascia ball exercises for the hip. TFL Massage Lie... Read more...
Foam roller hand
Wondering if and how you can use the foam roller on your hands? Here you will find the answer. Your hands are exposed to constant stress in everyday life. Due to mostly excessive unnatural hand posture, it often comes to adhesions of the fascia in your hand. With the foam roller, you can massage your hands as well as your fingers and wrist to relieve tension.Which exercises you can do with the foam roller, here you can find them all at a glance Finger Massage Place the surface of a... Read more...
Foam roller chest
What exercises you can do with the foam roller to relax your chest. If your chest and your rib cage feel tight, a massage with the foam roller is just right for you. With the foam roller you can practice specific exercises to relax your chest muscles.The BLACKROLL BALL 08 is even better suited for massaging the chest than the foam roller. With it, you can reach this area of the body specifically and selectively. By the way: it becomes even more intensive with a TRIGGER TOOL. You can find... Read more...