Foam rolling is extremely important not only for relieving muscle soreness, but also improving range of motion. There is a proper way to “roll out” and YouTube will be your best friend when it comes to rolling out properly. As a CrossFit coach/competitor and personal trainer who’s now active duty in the Navy, rolling out is my go to after any training/intense shooting session. As far as warming up before a match goes, dynamic stretches are your best friend, don’t do isometric stretches before a match. Again if y’all have any fitness related questions about programs, general nutrition ask away.