IT Band Foam Roll Performance Exercise

27 Feb IT Band Foam Roll Performance Exercise

Soft tissue extensibility is a key component of proper kinetic chain functioning. Professional, amateur, and recreational athlete’s require certain levels of joint mobility and soft tissue extensibility in order to perform athletic actions efficiently in their chosen sport.

One component in the maintenance and development of soft tissue extensibility is self myofascial release techniques. This type of modality utilizes a foam roller, stick, or massage ball during the execution of these exercise types. These types of modalities address two components within the soft tissue of the kinetic chain. Number one being the extensibility and viscosity of fascia located in soft tissues. Secondly, these modalities reduce over activity in the muscle spindles causing hyperactivity within associate soft tissues.

Why It’s Important: In order to execute athletic actions efficiently and with the least amount of stress on the kinetic chain certain levels of joint mobility and soft tissue extensibility are required. This allows an athlete to move the kinetic chain through the required athletic actions and ranges of motion of their sport.

Improves Your: Soft tissue extensibility, joint range of motion, and over active muscle spindles

Target Area: IT Band (Iliotibia Band)

The Common Problem: The majority of professional and amateur athletes have “tightness” in the IT Band thus causing potential limitations in the associated hip. The result of such dysfunction is less then optimal efficiency in terms of hip mobility, a reduced efficiency within the kinetic chain, and a potentially higher chance of injury.

The Solution: The addition of self myofascial release techniques to address viscosity, extensibility, and muscle spindle activity in the IT Band.

IT Band Foam Roll

Set Up:

  • Lay sideways with the right hip in contact with the foam roll
  • Extend the right leg straight, bend the left leg placing the left foot in front of the right knee
  • Place the right forearm on the floor with the elbow directly under your shoulder
  • Set the left hand on the floor in front of your chest



  • Slowly roll down the side of the leg to your knee
  • Reverse direction and roll upward to the hip
  • Use the right forearm, left foot, and hand as the “driver” of the exercise
  • Roll back and forth on the IT Band 3-5 times
  • Pause on any tissue areas where discomfort is felt
  • Repeat the exercise on the left leg


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.