What’s that you say? Another Pre-Hab video? INDEED!
Everyone emails me asking how to become more agile as a skater. Well, friends – stability is a big part of your answer. (Other parts include leg strength, core strength, and ninja skills).
It’s also a big part of avoiding injuries. That’s what a Pre-hab is – something we do ahead of time to prevent us from having to do “RE-hab” afterwards because we’re injured. The team that wins at Championships is the team that is healthy on bout day, and stays out of the box. (You can tweet that… you’re welcome!). So please take this stability training stuff very seriously!
Imagine your leg is a tree trunk. It’s awesome. It’s real big. It holds the rest of you (your branches) up! But what’s holding IT up when a gust of wind comes along? The roots!
Your stabilising muscles are like your roots – they’re going to hold you up when a big bad blocker comes to try to knock you down.
I’m going to admit right here that that was a pretty terrible analogy, but I think this video and the advice within are really good, so bear with me and have a watch!
If you’re an All-Star member here at RDA, click here to get a handy printable of these exercises.
As I mentioned in the video, athletes from many other dynamic sports do these kinds of exercises as part of their normal routines. Hockey, soccer, football, skiing, tennis – anything with lateral movement and unpredictable conditions. Roller derby EMBODIES lateral movement and unpredictable conditions, not to mention the fact that we are out there rolling around on a very unstable foot base. So it’s extra important that we pay attention to this element of our training.
If you want to learn more, google “proprioception” – paraphrasing, it’s the mechanism by which our body knows where its parts are in space, without having to look at them. Like being able to do the sobriety test (touching your finger to your nose with your eyes closed), only harder, on skates, with people smashing into you…
In the video I show a few really cool but simple exercises using a “slosh pipe” – my new favourite training aid! You should definitely make one. You could even make one for your league, and leave it at your training space for people to practice with before/after practice! I’ve made a whole separate video on how to build a slosh pipe.
I’d love to hear from you – what stability exercises do YOU do? Is there a cool exercise that I have missed? Leave a comment below and tell me what it is! If I pick yours to make a video of, I’ll give you 3 months free All-Star Access to RDA as a thank you!
xo Booty Quake