The average footballer has become physically fragile and frail. We show you how to upgrade your ability to heal and be resilient day-in & day-out.

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A way to stimulate nerve supply, lymph flow, and general healing across the body.

A way to intrinsically level up across your whole system.

Inspired by the work of Tommy John.

In this context, more is better. The more you put in, the more you get out.

Movement heals. Lack of movement and you slowly decay away.

Important note: this stuff can't be done willy-nilly. It needs to be focused and articulate or else you will not reap the benefits. Push limits. Don't go through the motions.

"You heal you"- Tommy John

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Spinal Hygiene

50 reps at least every movement

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Lymphatic Hops

At least 30 seconds x 6

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Go for 100 reps in total. Reach as far as you can in every direction. Articulation is the key. Sloppiness won’t help you.

Resources

Something I'd like to introduce to the tribe is a Chinese method of recovery, removing chi blockages, and lengthening tightened tendons. I was introduced to it by Tim Shief.

I don't think it is a "game-changer", but definitely worth having in your repertoire to do a few times per week if you are feeling any pains, heavy legs, or aching.

I like 10-15 minutes each side. You can easily use two chairs and wall corner to set this up at home. Try applying fascial tension during this and see what you feel. You can also as shown, use a small weight to help your leg and arms lengthen.