5 Minute Foam Rolling Routine

Its finally here! Move Better. Do More. Be Fast. This workout e-book from Trainer Gorres is designed to help athletes reach and achieve their performance goals. He's combined his experience working with top professional athletes from the NFL, NBA, MLB, and US Soccer, to create a program that works for athletes on all levels. The 3 month plan addresses flexibility, core strength, injury prevention, functional strength, power, speed and agility, fitness, and more. But its not just pro athletes getting in on the action. This plan is easy to follow for youth athletes and everyday athletes who want to look better and feel better! Whether you are training for the next World Cup, or your local Tough Mudder, these exercise principles will help you be the best you can be!

  • 3 month program broken down into 3 phases
  • Over 150 moves
  • Flexibility, Strength, Fitness, Speed and Agility, Power, Injury Prevention and more!
  • Exercise demos for each movement
  • 1300 calorie and 1700 calorie meal plan included

Get Move Better. Do More. Be Fast.


Here's a quick 5 minute routine on the foam roll that you can do before or after workouts. Keep it quick and simple. If you want a deeper release, use a lacrosse ball or tennis ball. 

Foam Rolling (Self Myofascial Release) is a method to help relieve some of the tension in problem areas like the calves, or IT bands.   These trigger points or “knots” are developed over time with repetitive movements, strenuous activity, or even bad posture.  Releasing these “knots” is essential for any serious athlete who wants to move better and become more flexible.  It’s also very beneficial for people who just want to improve posture or move without pain. By applying pressure to these trigger points, you can aid the recovery of these muscles and restore them to their normal function.   Normal, healthy muscles are elastic and can be lengthened or contracted on demand, without inhibition.  Simply stretching these muscles isn’t enough to restore them to their original form.  Imagine a wrinkled pair of jeans that needs ironing.  Pulling on those jeans wouldn’t be enough to restore them. Other methods of self-myofascial release include a lacrosse ball, rolling stick, or manual therapy.  

How to: Use the foam roller or a lacrosse ball to find these tight or tender areas.  There will be some pain but it should not be unbearable and the rewards are worth the temporary discomfort.  One benefit of self-myofascial release is that it puts you in complete control of the process.  You know exactly where the spots are and exactly how much pressure you can bear. When you find a trigger point, pause for a few seconds and relax as much as possible, taking deep breaths.  You should feel the muscle release after a few seconds.  If the pain is too much, work the surrounding areas and gradually move towards the trigger point.  Remember, in the end, it doesn’t have to be the most painful experience ever to achieve the goal of restoring good movement.  Never roll over a bone or joint 

Prescription: Foam roll as much as possible, especially before AND after games or workout sessions.


I want to give youth athletes a way to train smarter, not harder. This book is a culmination of my experience as a coach and player. I’ve had the chance to work with some of the best athletes in the world, and I’ve also learned from other leaders in the field that share the same passion for performance training. Use this book as a resource, with helpful tips to develop strength and power for sports. It is specifically designed to help an athlete move better, do more, and be fast!!

A performance training program is designed to help your body simply move better. For most athletes, this means moving with more mobility, stability, strength, and power. By focusing on functional movements, functional strength, flexibility, and balance, you can achieve your performance goals. It sounds simple enough but traditional performance training hasn’t always been this way. In fact, performance training for athletes is still relatively new and sports science has revealed bigger and better ways to train athletes for sport. 

Get Move Better. Do More. Be Fast.