Resources for Athletes
Why Roller Derby Athletics?
At Roller Derby Athletics, we believe in empowering every roller derby athlete and skater to be safe, strong, and unstoppable. We strive to provide sport-specific training programs and resources that help skaters reach their full potential. Our core value…
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Meal Prep for Tournaments
Word on the street is that there are some fun roller derby tournaments right around the corner, so I am here to talk about one of my favorite things: meal prepping! It sounds so daunting, doesn’t it? I’m here to reassure you that it doesn’t have to…
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DO YOU REALLY NEED YOUR UPPER BODY FOR SKATING?
With the Sunny Side Upper Body Challenge just around the corner, we thought it would be a good idea to talk about why strengthening your upper body is important. When we think about skating, we don’t really think about how we use our upper body. After a…
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All-Star Power Medley Workout
Workout Focus: Power & Agility! Intensity: moderate You need: a timer, rolled towel or t-shirt, and a bench or box. Mat optional. Suggested Warmup: 25 Jumping Jacks | 30 High Knees | 20 Half Squats | 20 Good Mornings | 20 Walking Lunges Stability …
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All-Star Hufflepuff Workout
Workout Focus: Endurance, Power & Agility, Lower Body You need: a timer Suggested Warmup: 30s each: Jumping Jacks, Half Squats, Good Mornings, High Knees Stability Training: Walking Lunges with a reach-back: 20 lunges (=10 each side) x 2 All-Star …
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All-Star AMRAP 12 Workout
Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engag…
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AMRAP Side to Side Workout
Hey there, friends! This week I'm offering a sneak peek into what Membership looks like at Roller Derby Athletics. Whether you're an All-Star Member, or a full-blown MVP (which gets you full access to all the training programs too), every single week I …
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The Conquer Anything HIIT Workout
Sometimes you want to be invincible. Sometimes you need to feel like you can conquer anything! That's where high intensity interval training (HIIT) comes in. It's damn hard work, but in the end, you're ready to take on the world (and that scary blocke…
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Better Burpees, Eight Ways
Good news! Burpees are for winners! Bad news! You might not be doing them very well... Burpees can be a wonderful exercise, building strength, power, and endurance all in one delicious, muscle-burning move. But there are some mistakes to watch out fo…
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Breakfast, fast!
If you're looking for a fast and healthy breakfast option, smoothies are a great choice. You can easily customize them to include whatever ingredients you like, or exclude any foods you may be allergic to. This flexibility makes them perfect for any taste…
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Meal Prep for Tournaments
Word on the street is that there are some fun roller derby tournaments right around the corner, so I am here to talk about one of my favorite things: meal prepping! It sounds so daunting, doesn’t it? I’m here to reassure you that it doesn’t have to…
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Are You Getting The Most Out Of Your Food?
By Contajen As we strive to lead a healthy lifestyle, we want to make sure we are getting the most out of our nutrition. QUINOA While the debate of the ability to eat quinoa raw is ongoing, it is suggested to rinse this pseudo-grain thoroughly (as it…
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The Importance of Good Sleep Health for Roller Skaters
Getting a good night's sleep is important for everyone, but it's especially important for athletes. Sleep health is frequently overlooked as a part of training, but it's just as important as diet and exercise when it comes to optimizing performance. For …
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Self-Motivation Strategies
How to Get Motivated, Quickly and Easily Getting the motivation to do something – whether it’s making it to an endurance practice or starting a new workout program – seems easy enough, but few can sustain the motivation to follow-through consiste…
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Protected: How to Use Habits to Reach Your Goals
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How-to: Bear Crawls
Exercise: Bear Crawls Great for: warm up, coordination, core strength, shoulder strength. Do: Get on all fours, then just hover your knees above the ground. Crawl using opposite hand/foot. Keep your core braced and relatively still. Do: Whe…
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Hip Flexor Stretches: Iliopsoas vs Rectus Femoris
It's time to talk about our hip flexors, what they do, and how to properly stretch them. Your hip flexors are a group of muscles that 😲 aid in hip flexion, which, in other terms, means pulling the thigh closer to the torso. The hip flexor complex i…
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How-to: Upper Body Warm-Up
This movement prep will help you be more successful in your upper body workouts, by improving your mobility and stability while warming you up! The video itself takes a little longer as I walk you through the do's, don'ts and alternatives, but the whole …
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Cross-Training at Home: Tips for Effective Home Workouts
Pump Up Your Jam is just around the corner, and it's time to get ready! Cross-training is a fantastic way to enhance your roller derby performance and prevent injuries. Even if you don't have access to a gym, you can still achieve great results with eff…
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Core Challenge FAQ
Frequently Asked Questions… Q. What’s the Challenge? What will we be doing? A. Core work is essential for everyone across the board, as a strong core is the foundation of a resilient kinetic chain. Walking, picking things up, and especially SKATIN…
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Sleigh Those Habits
It’s so easy to get overwhelmed with the one million “healthy habits” we all feel pressured to add into our schedules. Every year, especially in January, we are bombarded with commercials and ads and social media posts urging us …
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