In the Hard2Guard Player Development Newsletter Vol. 3, No. 45, I wrote about the importance of recovery to prevent overtraining. One technique is to do foam roll exercises to relieve muscle tensions and eliminate trigger points in the muscles that cause tightness and reciprocal weakness.
Use the foam roll before a workout to return muscles to their optimal lengths or post-workout. Here is a video which illustrates many of the different foam roll techniques to use: