Harts Performance

28/08/2026

Most people roll for ten minutes after a session, feel a bit better, and call it recovery. Athletes flip it. They roll before, when it actually changes something.

What foam rolling really does:
– Temporarily opens up range of motion, usually for 10–20 minutes
– Down-regulates protective tone so you can access positions you were guarding
– Reduces perceived soreness through the nervous system, not the tissue
– Gets blood flow and temperature up before you load

What it doesn’t do:
– Break down scar tissue or “release” fascia — you can’t generate that force with body weight
– Lengthen a muscle in any lasting way
– Flush lactate, which cleared within an hour of your session anyway
– Replace sleep, food, or a smarter weekly load

That’s the whole detail. Rolling gives you a window. If you use that window to warm up, get into position, and load the range, you keep it. If you use it lying on the floor after training, you feel good for twenty minutes and nothing changes.

Athletes don’t skip it because five minutes buys them better positions in the session that follows. Everyone else skips it because they were using it for a job it was never doing.

If recovery is the actual goal:
– Sleep first, and protect it like a training variable
– Eat enough to cover the work you did
– Manage weekly load before you manage soreness
– Keep moving — walk, easy spin, low intensity
– Then roll if you want to

Roll to prepare. Recover with the boring stuff.

27/08/2026

Sit tall. Lift the knee as high as it will actively go. No hands. No swing. Hold. Looks like nothing. Fails most athletes inside three seconds.

Why it matters:
– Your hip flexors do almost all their work below 90 degrees — running, cycling, squatting, sitting
– Above 90, the tissue is long, leverage is poor, and nobody trains it
– So the body locks that range down to protect it
– That’s the “tightness” you keep stretching and never fix

Where it shows up in your sport:
– Knee drive at top speed
– Trail leg recovering a half-step faster
– Holding a low position for eighty minutes without your hips quitting
– Getting to a ball that was always just out of reach

Winners aren’t better because they train harder in the obvious places. They’re better because they refuse to leave anything untrained.

26/08/2026

Why half-kneeling:
– Locks the pelvis so you can’t arch or shift
– Stops you stealing range from your lower back
– Forces the down-side glute to hold position
– Leaves you with real, usable hip abduction + external rotation
– Trains the exact position you land in when you plant and cut

How to do it:
– Ribs down, glute of the down leg switched on
– Drive the front knee out, not up
– Slow through the range — teaching the hip, not stretching it
– Pelvis stays square; if it rotates, you’ve gone past your range
– 5–8 controlled reps each side, pre-session

25/08/2026

25/08/2026

You sprint on one leg. You cut on one leg. You decelerate on one leg — usually fatigued, usually off balance, usually with someone in your face.

Single leg box jump. Take off on one. Land on the same one. Stick it.

Two-leg training lets your strong side carry your weak side. This takes that option away. Force production, force absorption, balance under load — all on a single limb, both sides, no hiding.

The athletes who own this land quieter, change direction faster, and stay on the field longer.

Own the landing before you chase the height.

24/08/2026

What goes on in the studio ?

24/08/2026

You don’t get injured in the squat rack. You get injured reaching, twisting, and bending at full speed.

So why does your program only train braced and neutral?

• Loaded flexion = capacity where your sport actually puts you
• Single-arm = anti-rotation under offset load
• Slow eccentric = connective tissue adapts to real demand
• Offset bias = no side gets to hide

Train the position you’re avoiding. It’s the one that finds you anyway.

21/08/2026

Train it properly and the whole system changes:

• Stronger hip flexion = faster knee drive off the ground
• Loaded end range = hips that don’t shut down in the last 20 minutes
• Stronger psoas = a pelvis that holds position under fatigue
• Better anterior chain = less strain dumped into your hamstrings

Most athletes stretch it. Almost none load it. A muscle that can’t produce force at end range will feel tight every single time you use it — that’s protection, not stiffness.

The muscle you can’t see is the one dictating how fast you move.

Load it. Own the range. Watch what happens to your top speed.

20/08/2026

Upper day with the new camera

19/08/2026

Pulling up — loads the tibialis anterior, the muscle that decelerates your foot on every landing. Weak tib ant is the reason your shins scream by round three, and the reason your ankle collapses when you cut.

Pushing down — loads the calf and Achilles, your push-off. More force here means more ground contact converted into distance covered.

Train both and you get stiffer ankles under load, deeper dorsiflexion range for cleaner sprint mechanics, and a joint that still works in the last ten minutes.

Low fatigue, high frequency. Two to three times a week is all it takes.