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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…

Protected: Setting Goals for Your Fitness Journey

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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 …

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…

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…

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…

Protected: How to Use Habits to Reach Your Goals

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Sunnyside Upper Body Challenge FAQ

Frequently Asked Questions... Q. What's the Challenge? What will we be doing? A. Sometimes when we sprain our wrists or put too much strain on the shoulders, we think, “But I only need my legs to skate!” But really we need several areas of our bodi…

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…

BasicsBuilder FAQ

Frequently Asked Questions... Q. What will we be doing? Why do I need this? A. The RDA BasicsBuilder is a one week program designed to be a simple, no hassle, quick routine that you can do everyday in 8 minutes or less, and still make gains on your str…

How to Achieve Post-Workout Success

So, you’ve completed your workout. You’re probably at least a little sweaty, breathing hard, your heart is racing, and you are READY for that post-workout calm time. We don’t mean to burst your bubble or anything, but there’s still a liii…

Pump Up Your Jam Challenge FAQ

Frequently Asked Questions... Q. What's the Challenge? What will we be doing? A. We'll establish our personal goals in the first few days - with group support! There will be a focus on the whole body and all muscle groups, so nothing is off limits th…

Agility Challenge FAQ

https://youtube.com/shorts/arFgVPa6KrI Frequently Asked Questions... Q. What's the Challenge? What will we be doing? A. Are you looking for a new and challenging way to improve your responsiveness? This program is designed to test your footwork, b…

Who Else Wants to Exercise Without Getting Sore?

You walk out of the gym congratulating yourself for completing a tough workout, but the real struggle starts the next day. That’s when your shoulders stiffen, and your lower back aches. These symptoms are called delayed onset muscle soreness (DOMS).…

Essential Tips for Staying Safe While Working Out at Home

Things are different when you work out at home. Back at the gym, trainers and instructors watch over you and offer corrections if you make a risky move. If the equipment breaks, you just report it to the front desk. At home, you’re on your own, …

Balanced Exercises Are Better Exercises

Let’s be honest: hearing the words “cardio AND strength training” make us want to run for the hills, and not just for the exercise. But, when looking at the combined health benefits to both kinds of training, we figure it’s at least worth a …

Dinner: Fuel Smarter, not harder

Let’s end the day with a bang! You’ve made it through breakfast and lunch, and had plenty of snacks to keep you fueled like the champion you are. Now it’s time to finish strong to get you through the night without waking up absolutely starving (we�…

Sleigh’d It! Challenge FAQ

This will not be an unrealistic, work-out-every-day-or-we'll-judge-you, kind of Challenge. Instead, it's more of a "Choose Your Own Adventure." Each participant will pick their own goal for the month, or the week, and get support, ideas, and encourage…

How Can I Maintain My Energy Levels?

Get Ready! We’re about to fuel up and roll out! Lunch and snacks help you continue to roll steady throughout the day by maintaining your energy levels and keeping that metabolism going. Be sure that the meal choices you are making are packing a punch: …

Rise & Shine: Build a Better Breakfast

Breakfast is regarded by many as the most important meal of the day. After all, it is the time where you set yourself up for success, regarding the amount of energy you will have for that day. There is no “one-size-fits-all” in nutrition. We all have…

How to Stay Motivated When Nothing is Happening

Motivation can be hard to come by when you’re not seeing the results you desire. The ability to intrinsically motivate yourself, or to persevere in spite of a lack of motivation is a valuable skill. Motivation is frequently in s…

Adjusting your workouts around your period

The derby community is largely made up of people who menstruate, and as a trainer, I often get questions related to how to adjust for or work around one’s period. The most common questions are related to workouts themselves, but some people have concer…

Top 10 Tips To Train at Home

Have you been feeling down from not skating as much? Have you lost strength and muscle definition amidst the panini? If so, you may be tempted to join the gym. However, joining a gym isn’t always necessary especially while still in a panorama.…

9 Tips To Break a Sweat While Gardening

Are you lucky enough to have a garden? If you are, you probably love spending time in it, using it to help relax and unwind after a tough day at work or school. Besides the obvious benefits of stress relief and good food or beautiful plants…

I exercise mindfully

Our mind and body are connected. A great practice to learn is to make workouts a physical, mental, and spiritual activity. For me, I listen to my body. I choose workouts that match my abilities. I practice skills at the skate park or do agility work when…

Helpful exercises for skaters

No matter your style of skating, we can all agree being on wheels is such an amazing feeling. The muscles needed to maintain balance, to pick yourself up, or take longer/stronger strides all come into play once you strap your skates on. We have several a…

What do I eat? An easy nutrition strategy

Photo credit: Louis Hansel Ask 10 people for the optimal diet and you’ll get 10 different answers. There’s really no one-size-fits-all nutrition solution, but if you need help getting started, we put together some general guidelines to follow. 1. …

Body positivity or neutrality?

Photo credit: Kira auf der Heide The body positivity movement originated in the 1960s. The concept -- that you should feel good about yourself and love your body no matter your size -- has become an Instagram-friendly buzzword in recent years. Body po…

No more official 27/5? Now what?

In the derby world there's always been mixed feelings about having the 27/5 be a requirement to become bout eligible, because for some skaters it has been a barrier to play (within the WFTDA ruleset). These mixed feelings include some players feeling…

Stronger … Healthier … Prepared for Life

Life is full of unexpected challenges, 2020 has definitely showed us that. Imagine facing down work stress, illness, or a big life change 👶🍼👰 feeling unhealthy and rundown. Now picture handling those challenges feeling strong, healthy, full …

10 ways to motivate yourself to work out

Photo credit: Cristofer Jeschke Even if you love the gym, sometimes it happens: you just don’t feel motivated to work out. When you’re feeling unmotivated, the first thing to do is make sure you aren’t sick or over trained. If you can’t reme…

Turning a Setback into a Comeback

September 18, 2020 is National Concussion Awareness Day. We wanted to share some important information from Jackie Bauer of Power Through the Fourth Whistle podcast. At our first game of the 2018 season, the back of my helmet hit the floor and I was …

Johnnie Knocks’Em – Skater Success Coach

Johnnie (aka Brooke H.) has been in the roller derby scene since 2010. She started out as a primary All-Star skater for the Derby City Roller Girls in Louisville, Kentucky. In DCRG, she helped out a lot with getting new skaters comfortable on their feet, …

Skater feature: Jams Bond

Today is Juneteenth and we wanted to take this opportunity to help share some info while getting to know a prominent Black derby skater in the community. June 19th is a big day for Black people across the country, since the 13th Amendment to the U.S. Cons…

The First Five Minutes Of Your Day

How about this, I'm going to tell you that the first five minutes of your day will determine whether it will be successful or not. You might be thinking, This is BS; I'm not a morning person, my mornings are always horrible, and I get to …

Roller Derby Athletics stands with Black Lives Matter

To say this past week/month/year has been tough is an understatement. Our hearts are heavy, seeing our brothers and sisters needlessly killed just for being black while out in the world leaves us feeling helpless. As owners of Roller Derby Athletics w…

GETTING TO KNOW RATCHET-FACE!

Ratchet-Face (aka Rachel Ritter) is one of the new Owners of Roller Derby Athletics. She originally has a Bachelor's degree in Interior Design. She is also Co-Owner of Bout Betties which is an roller derby subscription box service that she started with he…

How to have a Healthy Gut

You have more bacteria in your body than you have cells, and scientists are now learning that the bacteria in your gut are responsible not just for helping digest food, but for many aspects of your health. Ideally, you want a healthy population of �…

Pre-workout nutrition: what to eat before you exercise

Photo credit: David Fedulov Fueling correctly before your workout will help you perform better and recover quickly. Ideally, you want to have energy during the workout without feeling too full. Here’s how to achieve that ideal balance, whether you w…

How to stay healthy while travelling

When you eat well and exercise most of the time, it’s okay to take a break every now and then. Rest, relaxation, and removing stress from your life are very important! However, this doesn’t mean you should spend your time away from home eating po…

Join the 2019 Candy Cane Crew!

Resolutions are for January, right? Nope! Not anymore!! This year, instead of waiting for January to focus on fitness, get ahead of the game by sticking to your goals in December! Set your personal fitness goals and December resolutions (with our help)…

Sun’s Out Fun’s Out: Bout Betties and RDA are teaming up this round!

Results are in and the conclusion is clear: this program is forecasting some serious gainz for spring! Sun's out, guns out! Everybody's favourite 4-week challenge is back to pump up your upper body strength, shoulder stability, and general tank top vibes.…

RDA All-Star: Tandava

We have loads of dedicated athletes training with Roller Derby Athletics all the time. But every now and again, someone comes along and knocks our skates off with their dedication and determination. And we can't help sharing our #rdaallstars success with …

How to Become Sugar Savvy

If you’re having trouble meeting your nutrition, weight loss, or fitness goals -- or just generally feeling tired and run down -- you could be eating too much sugar. When we talk about sugar, most people think ice cream, cookies, or soda, but sugar…

Big Announcement: New Leadership!

We’ve been hinting at a big announcement coming, and the day is finally here! After seven years of creating and building Roller Derby Athletics, it’s time for new projects for me (Booty Quake), and new leadership for RDA. I’m so proud and excited to…

Protected: RollerCon 2019 Class Notes

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Sun’s Out Funs Out x4

Results are in and the conclusion is clear: this program is forecasting some serious gainz for spring! Sun's out, FUNs out! Everybody's favourite 4-week challenge is back for a FOURTH edition, to pump up your upper body strength, shoulder stability, and g…

The Four Point Program to Ace Your Fitness Goals

Roller derby consumes every waking breath for the most hard-core derby devoted; for these athletes, training for derby is job one, and they rarely miss an opportunity to do so. For the rest of us (mere mortals), derby is one of many interests and commitm…

7 Steps to Rock Your League Holiday Break!

You know I love chocolate, right? So, if someone told me I needed to give up chocolate to be 3.7% better at roller derby, you know I’d tell them exactly where to shove their advice in a hurry. (#teamcocoa) And that’s why I would NEVER tell you that …

Join the 2018 Candy Cane Crew!

Maloik – Skater Success Coach

Maloik (aka Tess Campolieti) is a board certified and licensed Athletic Trainer with a master’s degree in exercise physiology, working with a wide variety of patients and athletes focusing on injury prevention and rehabilitation post-injury. Known in t…

Getting to Know Maloik!

Maloik (aka Tess Vavrek) began her roller derby career in 2013 with Cleveland, Ohio’s Burning River Roller Derby. She has navigated through each level of play, competing as a Rolling Pin Up (home team) skater, Hazmat (B team) skater and coach, and compe…

Burpees for Birthdays

Every year since starting Roller Derby Athletics, I’ve done burpees on my birthday – one for each year. This year, for the first time, I actually felt like I had to train for the event (LOL… so many candles on that cake! That’s a LOT of burpees�…

The Biggest Crossover Mistakes – Part 2

You're probably making at least one of these 4 big crossover mistakes. But they're easy to correct if you know what to change. So let's learn how to crossover more comfortably and confidently! In this video I identify the four biggest crossover mistakes …

The Biggest Crossover Mistakes – Part 1

Protected: RollerCon 2018 Class Notes

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Get Stronger Plow Stops for Derby

What are the two things we should practice the most in roller derby? Jam starts (cause they are guaranteed to happen every single jam), and... plow stops! You can use stronger plow stops about a hundred times per jam so it's a solid strategy to make sure…

RDA All-Star: Leigh F!

We love our members here at RDA, and we sometimes take a minute to tell the world how awesome they are! We have a super special member to recognize today. She's been with us since LITERAL DAY ONE - one of the first people ever to sign up for our first Pu…

Stability Workout At Home

Stability workouts are critical for derby! This kind of training makes us feel more solid on the track. It helps us absorb hits and stay in-bounds. It makes us stronger in a braced formation. AND - very important - it also helps us to avoid injuries. In …

Sun’s Out Guns Out: The Challenge Returns!

How to Master Single Leg Squats

Want to have better agility and explosive power? You need to start with single leg work - and single leg squats are the foundation. Think about it: every skating movement is a drive off one leg. It makes sense, then, that we should train one leg at a tim…

Unlock Your Confident Mindset!

We've all been there. We've all told ourselves we're not good enough, even though we are. We've crumbled under pressure, because we let doubts, fears, and a Debbie Downer of an inner voice kill our confidence. But here's the deal: no matter how much you …

Who gives a f*ck about roller derby?

Who gives a f*ck about roller derby right now? This post is not for the derby community. It's for the friends and family on the outside, wondering what the fuss is about. Derbyfolk, I invite you to share this with your circles, if it speaks to some of th…

Derby Training Camp Survival Guide | RDA

The Derby Training Camp Survival Guide

Back when I started in 2007, there was no roller derby training camp. There were no travelling coaches, barely any tournaments, no live streams, and one (seriously, one) model of wheel that my entire league wore! Oh, and we had to skate uphill to practice…

RDA All-Star: HippocraTEASE

To kick off 2018, I'm celebrating some of Roller Derby Athletics' favourite athletes from the past year! These skaters worked their butts off, were super consistent, and really stepped up their game this past year. All of the RDA Coaches and I are s…

RDA All-Star: Showtime!

Squeaky Dirty SOTM, photo TJ Chase Photography

RDA All-Star: Squeaky Dirty

Polly Avarice Photo courtesy Dave Schrader

RDA All-Star: Polly Avarice

RDA All-Star: Maurine

RDA All-Star: Galaxy Inferno

To kick off 2018, I'm celebrating some of our favourite athletes from the past year! These skaters worked their butts off, were super consistent, and really stepped up their game this past year. All of the RDA Coaches and I are super proud of these …

Give the Gift that’s Guaranteed to Fit!

Happy Festivus, everyone! If you want to make someone's day (nay, year!) with your thoughtful gift-giving, Roller Derby Athletics has your back. Our new-for-2017 holiday gift certificates are guaranteed to FIT! (Heh, heh, heh, get it?) They'll also be…

Join the 2017 Candy Cane Crew!

Getting to Know BadBrand!

BadBrand (aka Sheena Goodbrand) has been a dedicated RDA athlete for over 3 years and attributes her success and improvement on the track to her off-skate training with Booty Quake’s programs. She is the new Head of Training for Pile O’ Bones Derby …

No-kettlebell Swings for RYU One More Rep Challenge

Move THIS: No-Kettlebell Swings

RYU is trying to raise a million reps to help make mental health care more accessible in our communities. My friend Andi Struction tagged me to do the RYU One More Rep Challenge, so I'm taking this chance to show you how to do a "kettlebell" swing when …

fix your squats | Roller derby athletics

Fix Your Squats: A PSA

Roller Derby: It's me, Booty Quake. And it's time for a very frank discussion. There's a scourge in our community that has been ignored for too long, and I can no longer stand by and watch it happen. It's time for us all to come together to fix the …

Update Your Membership

Rock On. Looks like you're interested in locking in a preferred "faithful member" rate for your ongoing training with RDA! I'm really stoked to have you on board and to introduce you to all the great new features of the app that will make it so convenien…

Get The App

Let's do this! The new app and the new MVP plan makes it easier for me to deliver a TON of great value. You can review the features here. In essence, the MVP plan becomes a semi-customized program where I help select and schedule the workout programs th…

Platinum Training Plan

Amazing! Sounds like you're someone who is really committed to being your best, whether it's in daily life, or out there on the track. Joining the Platinum Plan means you'll get completely customized workouts and training support designed specifically f…

Option 2 – Hold Tight

Let's do this. Looks like you're *not* interested in locking in a preferred "faithful member*" rate for your ongoing training with RDA... Fair enough! If you change your mind and want to lock in savings of $20/month, you can check out the Update process …

Option 1 – Update

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 …

Insights from RollerCon 2017

If I had to use a single word to describe RollerCon, it would be “intense.” If I had more words to use? “Invigorating and surprising.” Whether you attended RollerCon this year or not, and whether or not you'll ever attend in the future, my big t…

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 …

all i need to know i learned from roller derby

All I Really Need to Know, I Learned in Roller Derby

Just like the cliché poem about Kindergarten, all I really need to know in life, I learned in Roller Derby. With a nod to Robert Fulghum… And a thank you to Nic Charest, from www.rollergirl.ca - my favourite skate shop - for the image! If you fail, …

Maintenance Monday: Build Ankle Strength!

Every roller derby athlete needs excellent foot and ankle strength, in order to get the most out of our skates! Having stronger muscles in our lower leg will allow us to balance more easily, use our edges more effectively, and have a stronger skating s…

What’s the best cardio for roller derby?

Cardio. You either love it, or you loathe it. Either way, jammer or blocker, you probably ought to be doing some form of cardiovascular exercise in addition to roller derby practice – especially if you’re trying to level up, improve your endurance qu…

The Four Key Elements of a Derby League Cross-Training Program

1. Burpees, 2. wind sprints, 3. suicides, and 4. wall sits. Just kidding! As a league, you’re responsible for supporting your athlete members, and creating successful outcomes for individuals, teams, and leagues. Of course this means providing the bes…

Sun’s Out Guns Out: This Time With Feeling!

Folks, results are in and the conclusion is clear: this program builds some serious upper body strength! We've now run this 4-week challenge twice, and the crew from the most recent one, April 2017 loved it so much they asked for another round! ==&g…

league cross-training program for roller derby

Five Reasons Why Your League Needs A Cross-Training Program

If you’re a roller derby league, charging membership dues, then your members are your customers -- your lifeblood. Much like a bicycle though, if you ride ‘em hard and store ‘em wet, well quite frankly, they won’t last ya long! On the flipside, i…

Maintenance Monday: Solve Your Hip Pain with TFL

Ladies and gents, meet the Starbucks Muscle! Otherwise known as the TFL, or Tensor Fascia Latae, it's the star of this week's #MaintenanceMonday. TFL might also be the magic ingredient that will help you finally solve your hip pain. I call it "the Star…

That Roller Derby Feeling…

You captured it: that Roller Derby Feeling! A few weeks back I asked you to send me the pictures that best represented your roller derby experience - the highs, the lows, the silly team moments, the epic fails, and the badass moments of pure victory and…

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…

Maintenance Monday: My Hottest Hip Stretches

So, when was the last time you stretched your Inferior Gemellus? What? You don't even know what that is...? Fear not. Inferior Gemellus is just one of the external rotators of your hip. There's a little pack of them deep under your gluteus maximus. They …

Move THIS: Prisoner Getups

The prisoner getup move features in quite a few Roller Derby Athletics training programs, but I wanted to share it with the wide world of roller derby because it's just such a good one! Exercise: Prisoner Getups Variation: Turkish Getups (more chall…

better quad stretch | Roller Derby Athletics

Maintenance Monday: A Better Quad Stretch!

On #MaintenanceMonday, I try to help you give your bod a little extra TLC. This week, it's a way better quad stretch! Most of us fail to give our quads the TLC they deserve. After all, these big ol' sexy muscles do a lot, from extending the knee joi…

Maintenance Monday: Cactus Arms

On #MaintenanceMonday, I try to help you give your bod a little extra TLC. This week, it's a deceptively simple move that may teach you some surprising facts about your shoulder mobility! "Cactus Arms" will either feel nice, but pretty easy, OR you…

Push-Up Essentials

Here are the basics of a push-up: Do: Place hands slightly wider than shoulder width apart, point elbows about 45 degrees away from your torso, get to a 90 degree bend in your elbows at the bottom position Don't: allow your hips to rise up or sag Easie…

Pull-Up and Chin-Up Essentials

First things first: What's the difference between a chin-up and a pull-up? Both movements involve hanging from a bar, with arms fully extended, and pulling your body up so that your chin is above the bar. Some people like to say "chest to bar". There a…

Wanna Be Derby Famous?

There are basically two ways to become derby-famous. Option 1: Train 5 or more days a week for years, possibly move to another city or country to join a top tier league, and crush the souls of your opponents at every tournament. Option 2: Submit a photo…

Sun’s Out Guns Out Challenge is back!

Sun's Out, Guns Out, my friends. With the weather warming up, and given what a hit this challenge was last year, I am very excited to be offering it for a second year! Last year's participants did so well, learned a ton of new ways to train their uppe…

Maintenance Monday: Charlie’s Angels Stretch

On #MaintenanceMonday, I try to help you give your bod a little extra TLC. This week, it's an upper body stretch that feels F#$%ing amazing, for reals. You're going to make like the Charlie's Angels silhouette graphic, and use the ol' two-handed f…

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 …

The Big Spring Sale!

Pastels, bunnies, flowers, and flexing... That's right, it's The Big Spring Sale here at Roller Derby Athletics, in honour of the official start of spring, Monday March 20th! Here's the low-down on what's on offer for your Spring Training pleasure: Sun'…

Move THIS: Monster Walks

This move comes straight out of my physio work that I'm doing to rehab my knee after ACL repair surgery! But that doesn't mean it ain't good enough for YOU to try, for some good pre-hab work! Exercise: Monster Walks What it works: Gluteus Medius (aka y…

Maintenance Monday: How to Roll with The Stick!

On #maintenancemonday, I try to help you give your bod a little extra TLC. This week, I show you an alternative to foam rolling for loosening up your tight muscles. It's called The Stick, yo! Foam rolling is highly recommended. But if you're like me …

Maintenance Monday: A Way-Better Hamstring Stretch

On #maintenancemonday, I try to help you give your bod a little extra TLC. This week, I show you a way (WAY) more effective hamstring stretch! As usual, frequently when I use the word 'stretch' I really mean a mobilisation, or a dynamic stretch (not …

Maintenance Monday: Superhero Stretch

On #maintenancemonday, I try to give you a little something wonderful to do for your body! We spend enough time bashing ourselves (and others) around, that it's important to remember to take a little time for maintenance. I've been using this move to w…

Maintenance Monday: Thoracic Rotation

Welcome to Maintance Monday, a little segment where we give our bodies some love, and do something nice for them. Like this little thoracic rotation mobilisation I've got for episode one! I'm always trawling around for new things to try, and this move is…

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 …

How-to: Engage your TVA

Exercise: Engage your Transverse Abdominis (TVA) Do: Hold for a count of eight, and repeat three times. This is a good beginning to any on-skate time or an agility or plyo workout, to get your core working for you. Do: Start easy and increase the forc…

How-to: Dead Bugs

Exercise: Dead Bugs Do: Keep your low back pressed HARD into the ground! Breathe out forcefully as you touch down. Go slowly. Don't: Bicycle - it's one leg at a time. Easier: n/a Harder: 1) Add arms in opposition - raise right arm overhead tow…

Why My Focus Cycle can Beat Up Your Resolutions

What if I told you I thought New Year’s resolutions were kind of dumb? TL;DR version of what follows: “Resolutions” are poorly designed. Our lives are cyclical, and attention spans short. To be more successful with self-improvement, we should use s…

Your 10% Days

We’ve talked about how 90% compliance is as good as 100%, and you’ve given yourself permission to enjoy some of those 10% foods. Yahoo! Let's get SNACKIN', AMIRIGHT?? The challenge is that our favourite indulgences represent the foods that we most s…

Eating On the Road

... Or, How To Not Be That Weirdo With a Cooler! It’s all well and good to follow a meal-plan and stick to your habits when you’re in the comfort of your own home, but what about when you’re on the road and you don’t have the ingredients or tools…

What to Eat on Practice and Game Days?

As a derby skater, you're probably almost always at practice. We all know that we need to eat well so that we can give our absolute best each time we hit the rink, but what does that mean? What should I eat before practice? There's no ONE right answer. …

Start your Engine! Your Derby Fuel Jumpstart Guide

Get Ready! We’re about to fuel up and roll out! But before we get going there are a few things we need to address: Your Kitchen Your Shopping Trips Grocery Day Ritual Evening Ritual General Food Preparation Tips: Prepping your proteins…

Week 1

Ready to hit the road? Fantastic! The RDA Team and I can't wait to come along for this journey with you! Here's your WEEK ONE PLAN - more info on this below. Since you've (hopefully) read through the info on the Derby Fuel Home Base, you know tha…

Week 2

HOW'S THE JOURNEY SO FAR? Hope you're feeling good and enjoying incorporating some new nutritional habits! Don't feel alone if you're feeling challenged - old habits are often hard to break, but making a conscious decision to address them is an impo…

Week 3

HOW ARE YOU FEELING? HOW ARE YOU FUELING? Hope things are going well, and that you're starting to feel pretty comfortable with the habits and the process. Through the whole Derby Fuel plan, we hope you're learning new skills and remembering that nu…

Week 4

HOME STRETCH! HOW ARE THINGS GOING? You've made it so far! Congratulations! We hope that over the past few weeks, you've been incorporating the habits and making some lasting changes to the way you look at your meal planning. Remember, you're an …

Meet your Derby Fuel Coach

For those of us just meeting, my real name is Laura (derby name: Lilith NoFair), I live in Guelph, Ontario, and I’m a nutrition coach, kettlebell specialist, and general roller derby person. I’m not your typical healthy-living coach – I didn’t pl…

My Best Derby Training Tips of 2016

Just about everyone can agree, we're all super (DUPER) glad to be seeing 2016 in the rearview mirror. Don't let the door hit you in the ass on the way out, you crazy year! Nevertheless, there were a few good things to look back on. Perhaps you started pl…

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…

Join the 2016 Candy Cane Crew!

Back for a Fourth Year! Resolutions are for January, right? Nope! Not anymore!! This year, instead of waiting for January to focus on fitness, get ahead of the game by sticking to your goals in December! Set your personal fitness goals and December …

Getting to Know Jess Bandit!

Last week we had a chance to get to know long-time RDA Coach (and my performance nutrition spirit animal) Lilith NoFair, author of the Derby in the Kitchen column. This week, we get to meet the newest Coach to join the RDA team! Jess Bandit is now bringi…

Jess Bandit – Mental Muscle

“Jess Bandit” is well known and much feared as a former Team Canada skater, and powerhouse for Montreal’s New Skids on the Block… and also happens to hold a Master of Human Kinetics in Intervention and Consultation in Sport. A professional m…

Make Push-Ups Easier | Roller Derby Athletics

Four Hacks to Make Push-Ups Easier

Push-Ups. Love them or hate them, they’re here to stay. They are an excellent, equipment free way to train multiple muscle groups simultaneously, which is why trainers like me like them so much! Plus, with all the bracing going on in roller derby today,…

Getting to Know Lilith NoFair!

Lilith NoFair has been cooking up healthy food to fuel us at Roller Derby Athletics for over two years now. We learned a bit about what makes her tick in a fun video chat way back when… ...but with lots of new faces around Roller Derby Athletics these d…

“Cardio Circuit Situation” Workout

The Power Jam Workout

Turkey Trot Workout

Roller Derby Self-Talk | Roller Derby Athletics

Mental Muscle: Talking To Yourself

Your inner derby monologue: friend or foe? Many of us struggle with that voice inside. Sometimes self-talk helps us a ton, and sometimes it can be a real jerk! Personally, I know this to be a big limitation for me in certain moments of the game. Rath…

Mental Muscle: the Focus Funnel

Roller derby demands tactical strategy, physical strength, explosive power, and quick reaction time. But to make all of that happen, you need your mental muscle working for you too! This week I'm pleased to have a fantastic guest expert on board to sha…

Answer 4 Questions, Master Any Skill

It’s hard, but it’s easy too. Roller derby is hard – there are a lot of different types of skills to master, from awareness and strategy to all the physical skills… …But the physical roller derby skills are easy, when you know how to solve the…

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…

My Rollercon 2016 Schedule

It's that time of year again...Rollercon!!If you're lucky enough to be attending the biggest derbstravaganza on the planet this week, then come find me for a high five and a selfie! Remember, you’ll recognize me because my face is on your internet, bu…

How to Pack for Roller Derby Travel

Got a chance to go someplace cool for roller derby? Want to avoid paying nasty checked bag fees for your trip? Then you'll want to check out my tried and true method to pack for roller derby travel.These tips mainly apply to air travel (using maximum …

My Super-Quick Warm-Up Routine

Is that you? Late for practice again?Or maybe you're trying to slot in a quick but intense workout on your lunch break?I've been working on warm-ups and cool-downs, aka "flexibility training" a lot lately (You can check out my Pre-Hab! On-Skate Warmup, t…

Sunscreen & Muscles – A Summer Gainz Guide

I can hardly believe it. The summer solstice is behind us, and July is barrelling down the pipe! A massive holiday long weekend is kicking things off, and we North Americans will be up to our teeth in picnics, tiny flags, and fireworks (plus probably jus…

Quicker Transitions and Reforming?

Q. Hi Booty! I'm a fairly new player, and I come from a completely non-athletic background. One area I have been consistently struggling with is turn stops, and making it back to my wall quickly when we get broken up. How can I help myself, especially ou…

How to Stretch Everything in Eight Minutes

Stretching feels like a chore. “Flexibility Training”, however, feels like something I can sink my teeth into. Competitive Yoga anyone? I kid. But if you’re like me, you’re a fairly competitive sort, and you like to push your boundaries. That’…

How to Stretch Everything After Your Workout

The perfect time to maximize your flexibility gains is when your muscles are nice and warm, like right after you’ve finished working your butt off through a workout or practice. I recently posted my Quick and Dirty Post-Derby Stretch routine, for when y…

How-to: Body Tap Planks

Exercise: Body Tap PlanksDo: Keep good plank form.Don't: Sway side to side as you swap hands; or, let your butt rise upEasier: Go slow and steady.Harder: Elevate feet on a bench or chair.See also: Planks[rda_video video_url="https://player.vimeo.com/…

A Hop in the Park Interval Workout

It's a Hop in the Park, but it's no walk in the park...This gym-free interval workout means business. But when you can do it outside, or with your teammates, it takes the burn off, just a touch! High Intensity Interval Training (HIIT) Workouts should …

Sun’s Out Funs Out Workout

Be a stronger bracer and link in your defensive chain with a stronger upper body and core! You need: A mat, a chair or bench, and a timer set to 30s / 10s intervals Warm up: Optional: 25 jumping jacks | 25 high knees | 25 bum kicks | 20x half squats. …

How-to: Upper Body Warm-Up

Exercise: Upper Body Warm-Up and Mobility SequenceDo: Follow this sequence before doing heavy lifting or extensive upper body training.Don't: Let your ribs poke forward during pass-throughs, pull-aparts, or cactus arms.Here's the sequence:10 Pass-through…

How-to: Push-Up Progression

Exercise: Push-Up ProgressionA simple trick for progressing to a full push-up if you can't do any (or very many) yet!Practice at your lowest comfortable hand position. Work up to where you're comfortable with 3 sets of 10 to 15 reps at one position, bef…

How-to: Upper Body Stretch

Exercise: Upper Body Stretch SequenceDo: Just follow along and hold each stretch for 30 seconds minimum!Here's the list:Chest stretch on the wall (or door stretch)Door frame back stretchForearm stretch - inside and outside[rda_video video_url="https://…

How-to: Hollow Body Holds + Rocks

Exercise: Hollow Body Holds, Hollow Body RocksDo: Keep your low back pinned to the floor, engage your lats, glutes, and basically everything!Don't: Crunch your chin to your chest.Easier: Knees bent to a tabletop positionHarder: Arms overhead (biceps t…

My Quick and Dirty After-Derby Stretch

We’ve all been there. Practice ran late and you’ve got a big meeting at work first thing tomorrow. As quickly as you can, you gear down, throw your sweaty gear into your bag and run out the door – only to wake up the next morning feeling like you�…

Derby Love for Derby Legs

I promise: this is a different kind of Valentine. It's no news that we live in a world with unattainable physical beauty standards for women, underscored by incessant chipper Hallmark-holiday messaging. The past week's marketing onslaught …

Terms of Service

Last Updated: January 29, 2016 Rollerderbyathletics.com and Roller Derby Athletics Terms of Service PLEASE READ THIS DOCUMENT CAREFULLY. Roller Derby Athletics (“Rollerderbyathletics.com”, “RDA”, “All-Star Access Membership”, “we” or “u…

photo courtesy of my favourite skate shop, www.rollergirl.ca!

Go From Benchwarmer to MVP with the 1% Secret

Photo courtesy of my favourite skate shop, Rollergirl.ca! You don’t need to practice every day, or have natural born talent to improve at roller derby quickly. You just need to follow the Secret of 1%. Let me explain. Have a good look at this next st…

Pre-Hab: How to Build A Derby Booty

It’s time for a frank discussion about your butt. It’s lovely – really it is! But it’s been slacking on the job lately, and that’s not doing you any favours for your game. Today I’m going to show you how to first awaken and recruit, then stre…

Pre-Hab: Build an All-Star Derby Booty

Hello All-Star! Some of this post is identical to the free, public post - but there are added goodies in here, and an extended video, so be sure to read through all the way!It’s time for a frank discussion about your butt.It’s lovely – really it i…

The Advice that Got 11,023 Skaters Talking in 2015

Could 2015 have been any more [insert spazzy word here!]?? I’m going to give you the hit list of my best advice of the year, but first, a quick rundown on what 2015 brought. It was shocking: Rollercon left the Riviera, Rose City won the Hydra, and …

7 Steps to Rock Your League Holiday Break!

All-Star Dasher & Prancer Workout

This high-energy legs and cardio workout is going to have you dashing and prancing all over the living room or gym. You're going to feel so powerful that you might want to start pulling sleighs filled with toys, but I don't advise that.You need: A timer,…

Happy Holidays!

From us here at Roller Derby Athletics HQ! :)…

Pump Up YOUR JAM

Transform your game in 45 days with this intense, derby-specific conditioning program. Click to learn more. January session is SOLD OUT! Check back late Feb!…

CoreBUILDER

Hit harder, build agility, and reduce injuries by training your core. Unleash your Hidden Derby Potential with this 4 Week Program. Click to learn more. …

StrideBUILDER

Get low... With a powerful stride, fierce crossovers, and turbo endurance, you'll own the track (and kill the 27-in-5) Click to learn more!…

All-Star Extra: Engage Your Core

Hey there, All-Stars! :) Click here to go back to the main post with full explanation.[rda_video video_url="https://www.youtube.com/embed/aqN1PlOt-Vc"]Print and take this with you: Pre-hab CORE PrintableHere’s the drill. This entire sequence will…

How to Engage Your Core - Roller Derby Athletics

Pre-Hab: How to Engage Your Core

If you’ve ever been coached or taken a fitness class of any kind, you’ve almost certainly heard the phrase, “engage your core.” But unless you’ve got a strong fitness, yoga, or dance background, that instruction might be really difficult to fol…

StrideBOOSTER

Build next-level explosive power, quickness and agility in six weeks, with targeted, advanced training for competitive athletes Click to learn more!…

Join the Candy Cane Crew!

Back for a Third Year!Resolutions are for January, right? Nope! Not anymore!!This year, instead of waiting for January to focus on fitness, get ahead of the game by sticking to your goals in December! Set your personal fitness goals and December resolu…

Guide to Off-Season Training

Guess what? I missed my third birthday.It's true. Roller Derby Athletics turned three in October, and I was so busy helping athletes kick ass that I forgot to properly celebrate. Good thing those WFTDA Championships helped me celebrate in a different way,…

BasicsBuilder

Welcome aboard! Be sure to check your email for detailed instructions and encouragement from Booty Quake! Your BasicsBuilder workouts are below. Just click a tile to see that day's workout! [title_tile_row catname="BasicsBuilder" category=268 title="…

No-Bake energy Balls - photo Ally Hewlett

Roller Derby Recipes

As if we don't have enough to think about on game day (Skates and wheels good to go? Gear all there? Uniform? Game plan? Did we get the programs from the printers? Did anyone get our skate-out song to the bout committee?)... we also need to reme…

All-Star Recipe Contest Winners

Because we know you All-Stars have lots of great tricks up your sleeves, this week Lilith NoFair and I took the week off and let YOU do all the work :)We're happy to present the winners of our recipe contest! Blue Raven and BadBrand sent in some great rec…

All-Star Jammer Juice Workout

The ability to sustain your endurance, speed and power from the first whistle to the last whistle takes a lot of training. Do this workout, and you'll be ready for anything at your next bout. Two minutes of hard work, followed by a one-minute rest, then r…

Roller Derby Athletics Bounce With Me HIIT Workout

All-Star Bounce With Me Workout

Hello, All-Star!Is it time for a punch in the fitness? Does your regular gym routine need to drink an espresso and get a job? Can I get a What? What?Today's Bounce With Me workout will be short, sweet, and sweaty. It will pop, lock and roll, and defi…

Bounce With Me HIIT Workout

Is it time for a punch in the fitness? Does your regular gym routine need to drink an espresso and get a job? Can I get a What? What? Today's Bounce With Me workout will be short, sweet, and sweaty. It will pop, lock and roll, and definitely g…

Pre-Workout Taste Test!

As we round off our recent Derby in the Kitchen series on sports supplementation, I'm here to taste- and experience-test a few different pre-workout formulae, so you don't have to! [Because really, when else will I have a chance to offer my (live) body u…

Fresh Meat – You Got This!

[Photo courtesy of the amazing Rollergirl.ca, my favourite skate shop!]This essay comes from the pen of one of the greatest supporters the derby community is lucky to have, Shawn Sanders, aka Delilah Decider. If you've ever looked for derby advice or sup…

Pre-Hab for Your Shoulders?

Q. There are a few girls on my team, myself included, who are prone to shoulder injuries/issues. Do you have any shoulder prehab recommendations? - Eenie Meanie, Savannah Derby Devils A. You're not alone! With the increased amount of bracing we a…

All-Star Rocket Legs Workout

Every skater wants powerful legs to blast around the track, and the endurance to keep going. This workout will get you both of those things and turn your regular, old legs into derby rocket boosters!You need: A timer, a sturdy chair. Mat optional.Warm up:…

Try Our Free Training Program!

This quick, no-hassle workout series will build the strength and stability you need for roller derby, eight minutes at a time. Click to sign up, and have these workouts delivered to your inbox for free!…

Subscribe for All-Star Access

When you become a Roller Derby Athletics All-Star, you unlock all our premium content, and get weekly new workouts, nutrition advice, and lots more. Click below for all the details.…

Program Chart

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Power Up with Plyo

Whether you want to punch through the scrum start the second the whistle blows, or have the power to move another blocker at will to create offensive opportunities, you'll want to power up with plyo to make it happen! What the heck is plyo anyw…

The Gun Show Workout

Like taxes and rain on your holidays, lower body injuries are both incredibly irritating, and almost inevitable. After eight years of roller derby, I recently found myself rocking a set of crutches for the first time ever, and searching for some ways that…

The Gun Show – All-Star extras

Hi All-Stars!Your printable handout is here! [rda_video video_url="https://www.youtube.com/embed/bVv_9UpwTgc"] …

Protected: StrideBooster Sneak Peek

This content is password protected. To view it please enter your password below: Password: …

Level Up with StrideBooster

It doesn't much matter whether you're a blocker or a jammer (or a "blammer!"). You know that you need strength, power, and agility to be successful out there on the track.You probably know some bodyweight-only strength moves you can do (for example, maybe…

Chicken Game-Changer

Ever get into a rut with your healthy eating efforts, where you just can’t bear to see another dry, dusty BSCB (that is, a Boneless Skinless Chicken Breast) in your lunch salad?I feel you.So, I’ve found a better way! Yes, it’s still chicken. And it�…

How-to: Tuck Jumps – Advanced Variations

Exercise: Tuck Jumps - Advanced VariationsDo: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time.Don't: do these without a very good warm-up.Easier: take more rest between jump…

How-to: Bench Dips

Exercise: Bench Dips (aka Chair Dips)Do: Keep shoulders down, elbows pointed backDon't: let your shoulders hunch towards your ears.Easier: Place feet closer to your benchHarder: Elevate feetSee also: Triceps Push-Ups, Triceps Roll-outs[rda_video video…

How-to: Squat with Weight

Exercise: Squats with WeightDo: Keep weight in heels, maintain a slight curve in the lower back at the bottom position, keep chest and head lifted.Don't: squat lower if you can't maintain good form.Easier: Use lighter weight; use a Smith Machine at th…

How-to: Calf Raises with weight

Exercise: Weighted Calf RaisesDo: Rise as high as possible; lower with controlDon't: drop down quickly without resistance.Easier: Use lighter weight; use a calf raise machine at the gym.Harder: Lift heavier weight.See also: Calf Raises (single leg)[rd…

How-to: Thrusters

Exercise: ThrustersDo: Drive up powerfully with legs and hipsDon't: separate the movement into a slow squat and a slow overhead press.Easier: Use lighter weight.Harder: Lift heavier weight (in the video I have 15 lb dumbbells in each hand)See also: …

How-to: Split Squat with Raised Leg

Exercise: Split Squat with Raised Back LegDo: Place about 70% of your weight on the front foot. Drive through the heel of the front foot to rise up.Don't: allow front knee to cave inward.Easier: Do standard split squats insteadHarder: lift heavier weig…

How-to: Lunges with Weight

Exercise: Weighted LungeDo: Warm up with the bar only. Keep knees over toes. Drive through the heel of the front foot to rise up. Keep chest and head lifted.Don't: allow front knee to cave inward, or take too large a step forward.Easier: Do split squ…

How-to: Deadlift and Romanian Deadlift

Exercise: Deadlift; Romanian DeadliftDo: Warm up with the bar only. Set up with weight in heels, bar touching shins, chest lifted, shoulders directly above the bar. Pull first, straighten knees second. To lower, hinge at hips, then bend knees when bar…

How-to: Box Jump Variations

Exercise: Box Jumps (Standard, Squat Box Jump, and Seated Box Jump)Do: Land with feet completely on the box, and come to a full standing position, before stepping down. Explode up with the highest jump possible.Don't: hit your knuckles on the box!Easie…

How-to: Side to Side Switches

Exercise: Side to Side SwitchesDo: Hold weight close to body, use core to control the movement, move quickly and sharplyDon't: swing the weight in large arcs or compensate with a wide stance.Easier: n/aHarder: go faster, use heavier weight.[rda_video …

How-to: Long Jump Tuck Jump

Exercise: Long Jump + Tuck Jump CombinationDo: Spring up into the tuck jump quickly and vertically.Don't: jump forward on the tuck jump.Easier: Separate the two jumps with a pause.Harder: n/a[rda_video video_url="https://player.vimeo.com/video/13192816…

How-to: Long Jump with Weight

Exercise: Weighted Long JumpsDo: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling.Don't: look for height, or swing the weight above shoulder height.Easier: eliminate the weightHarder: h…

How-to: Heismans

Exercise: HeismansDo: Keep feet fast and light; use your abs to tuck and crunch toward your kneeDon't: look for height - the movements should be lateralEasier: go slower and more deliberatelyHarder: faster feet![rda_video video_url="https://player.vim…

How-to: Lunge Stretch

Exercise: Lunge StretchDo: Focus on tilting your pelvis under; keep your knees aligned with your anklesDon't: let your front knee drive forward past your toes, or cave inward towards your centre line.Easier: Back knee resting on the floor. Back toes …

How-to: Lunge (Basic)

Exercise: Basic Lunge & VariationsDo: Try lunging in different orientations; keep your knees aligned with your ankles; keep your head and chest lifted; drive through the front heel as you push back to standing.Don't: let your front knee drive forw…

How-to: TFL + IT Band + Hamstring stretch

An overused IT band can get tight and angry for lots of skaters. Use this stretch to calm it down, but don't forget to do your glute strengthening work to help the underlying cause! Exercise: TFL + IT Band + Hamstring Stretch Do: Work with a friend or …

How-to: Walking Lunge

Exercise: Walking LungeDo: Keep head and shoulders lifted, drive up through your front heelDon't: let your front knee drive forward past your toes, or cave inward towards your centre line.Easier: hold on to a wall for support, don't bend as deeplyHar…

post-concussion return to derby protocol

Returning to Derby after a Concussion

Coming back to roller derby after a concussion can be a tremendous challenge.There are emotional challenges: fear of re-injury, fears you might not be ready, worries you've been away too long and have lost some of your edge... And of course there…

The Top Ten Exercises for Roller Derby Athletes

Strategy. Team Dynamic. Heart. Mental toughness. These are some of the intangibles that can help set your team apart from your opponents on bout day. But as an individual, what can you do to be at your best to support your team? To be successful as a te…

Ask Booty – A Little Unstable?

Q. I need help with my stability! I'm a petite skater, and I've been working on bending my knees and digging my skates into the ground, but it just isn't working. I see these solid rocks coming towards me, so I bear down and feel that I'm going to be as s…

All-Star Back Atcha Workout

By request from a fellow All-Star, here's an upper body and core strength workout with a focus on the back. It's fun, challenging and flexible, depending on what kind of equipment you have, how much time you have, and your fitness level. Great one to do b…

Three Non-Sweaty Ways to Improve at Roller Derby and Life This Week.

Sure, I'm always here to tell you how many push-ups or burpees to do, and how to become more agile. But sometimes you can also make big strides and improve at roller derby by working out your mind... [PS: Photo courtesy of my fave skate shop, www.rollerg…

The 25,000 Fan Pyramid Workout

What's got 25,000 thumbs and loves burpees?? Roller Derby Athletics' fans, that's what! That's right - this week I'm celebrating a milestone - 25,000 of you derby peeps have given the ol' thumbs up to the Roller Derby Athletics page on Facebook. That…

All-Star Pyramid Workout

Hey there, All-Star! First off, an extra special thanks to each of YOU, the All-Stars, for being a part of Roller Derby Athletics. I'm honoured to be part of your training, and I thrive on making you stronger and fiercer, every day. BIG LOVE!! And with t…

Cross-Training for Roller Derby: A Primer

SO YOU WANNA CROSS-TRAIN FOR DERBY? So you’re pretty sure you ought to be training off-skates to be at your best on the track. But where should you start? What should you do? How many, how long, how high, how often, just… HOW? Here’s a simple primer…

How To Reduce Concussions in Roller Derby

PreHab: How to Reduce Concussions

Despite our helmets and our mouthguards, concussions are among the most frequent, and most traumatic of roller derby injuries. Anyone who's suffered a concussion in derby can tell you how crappy the experience can be, on many levels. From the initial, ac…

Jump Jive ‘n’ Roll Derby Workout

There was so much twisting, jumping, and rolling around in this workout, I couldn't resist completely punning up some classic swing music for you! So get your victory rolls set and your saddle shoes tied up tight. This workout is going to have you ju…

Recipes for a Good Morning

As you know, we've been running a nutrition challenge for February - The (RDA) Breakfast Club! Most of the activity has been kickin' it on our private Facebook group, but for posterity's sake, and for those All-Stars who didn't join the challenge, we wan…

A Love Letter to Teammates

Dear Teammate, Valentine's day is coming up, so I want to tell you the reasons why I love you. Because I don't think Hallmark makes this particular card: You've got my back. I know that If I get knocked out, you'll knock out whoever knocked me out. You …

All-Star Jump Jive and Roll Video Workout

Hey there, All-Star! Get ready to get down! And then get back up again. This is a high-intensity interval workout that focuses on endurance, core strength and leg strength. Each interval switches between cardio/legs and core, so you're sure not to get …

Pro-scuse me? The Best Systems for 2015

It’s that time of year again. A time for incessant year-in-review posts (OK, secretly I actually love those). A time for “new year, new you” blogs and heinous fitspo imagery. It’s a time for the devilish and often sexist marketing ploys of the f…

RDA Insider: Roller Derby World Cup

If you caught some of the action from the Blood & Thunder Roller Derby World Cup last weekend, you saw how physically tough the game play was. How does one of the top roller derby teams in the world prepare for a four-day, seven-game tournament? I ca…

Killer Core 251 All-Star Extras

Hi All-Star! Here’s your bonus material for the Killer Core 251 workout! Check out the printable PDF for modifications and suggestions. Here’s the full-length workout that you can follow along with! [rda_video video_url="//player.vimeo.com/video/…

Killer Core 251 Workout

Once upon a time, not so long ago, a girl thought she’d make some workout videos for derby players. I’ll show them how to train for derby, she said. I’ll make them do cool workouts that are sport specific, she said. I’ll just buy a camera and lea…

How-to: Sideways Stairs

Exercise: Sideways Stairs Do: Use "outside" and "inside" leg equally, & remember to swap sides every flight of stairs or two. Don't: forget to get low and attack the stairs like a speed skater [rda_video video_url="//player.vimeo.com/video/11323…

How-to: Wall Sit

Exercise: Wall Sits, and one-leg wall sits Do: Maintain a 90 degree bend in the knee When testing your single leg wall sit, get into a 2-leg sitting position, and start your timer when you lift one foot off the ground. Don't: rest your upper body/ar…

How-to: Skater Strides

Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don't: bob up and down, or half-ass it and wind up looking like a tap dancer :) [rda_video video_url="//player.vimeo.com/video/113225196"]…

How-to: Single Leg Squat

Exercise: Single Leg Squat Do: Engage your core, shoot for a 90 degree bend, try different leg positions Don't: let your shoulders and head do all the lowering! Easier: hold on to a wall or counter for support Harder: get lower! [rda_video video…

How-to: Single Leg Dead Lift

Exercise: Single Leg Dead Lift, aka SLDL or 1LDLDo: Engage your core, hinge your torso and leg as a unit, send your hips backward and weight over your heelDon't: use the same forward arm as your supporting leg! Easier: n/aHarder: Add a dumbbell or ke…

How-to: Isometric Stride Push

Exercise: Isometric Stride Push Do: Get low, try to push the wall right over! [rda_video video_url="//player.vimeo.com/video/113223593"]…

How-to: Frog Jumps

Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point [rda_video video_url="//player.vimeo.com/video/113222807"]…

How-to: Duck Walk

Exercise: Duck Walks Do: Take long, low strides Don't: Pop up between steps Easier: Shorter sustained periods of walking Harder: Keep going! quack! [rda_video video_url="//player.vimeo.com/video/113222353"]…

How-to: Cross-Under Swipes

Exercise: Cross-Under Swipes Do: Bend your supporting leg; keep a flexed foot with instep facing the sky on your follow-through; adjust your pressure, surface, and footwear to make the exercise doable but challenging Don't: forget to "reach" with y…

How-to: Cross-Under Squats

Exercise: Cross-Under Squats Do: Keep head and chest lifted, get hips down low, reach far across with the back leg Don't: take miniature steps, or only bend forward at the waist instead of bending from the knees [rda_video video_url="//player.vimeo.…

How-to: Chair Step-Up

Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don't: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for m…

How-to: Calf Raises

Exercise: Calf Raises Do: Rise and lower with control; distribute weight evenly across the balls of your feet. Don't: let your heels splay out to the sides. Easier: hold on to a wall for stabiity Harder: one-leg calf raises; add weight [rda_video…

December Fun Fitness Challenge!

Get Jolly Well Motivated... Resolutions are for January, right? Nope! Not anymore!! Last year, after a ton of travel, I really needed some help and motivation of my own to make sure I could get back on track with my fitness and training, and not s…

Program Planner

Use this tool to plan your week ahead (including life events, derby practices, and when you’ll complete all the prescribed workouts for the week), as well as to record what you actually did. This is super important to your success! Get your planner fi…

No Hands! All-Star Extras

Hello All-Stars! Here is your exclusive real-time version of this video - great for if you want to follow along step by step with me in doing this session! [rda_video video_url="//player.vimeo.com/video/111579367"] Here is the abbreviated workout vid…

No Hands Roller Derby Workout

Yay! It's Autumn! Leaves are falling, frost is crunching underfoot, Championals are over, and leagues all over North America are preparing for winter hibernation... And yet. You are here. YOU, my friend, are not about to let cold, wet weather stop …

Bulletproof Coffee – Can your Kitchen Handle It?

Hi All-Stars! In our ongoing Derby in the Kitchen series on healthy fats, Lilith NoFair introduced us to this bizzarro "bulletproof coffee" fad out there for ditching the cream and sugar in favour of adding BUTTER to your morning joe instead. As your hu…

How to Get Lower – is it your Achilles?

Q. What is the best way to stretch the Achilles tendon to help with getting lower? – anonymous A. AHA!! This is a trick question! I can give you stretches to lengthen your calf (of which the achilles is one of the attachment points), but it is my …

All-Star Tuna Burgers

Hi All-Stars! Lilith NoFair first introduced us to this recipe - along with a few others - in her All-Star-only article, High Protein Recipes that Aren't Just Steak! And she talked some more about healthy fats, in particular Omega-3 fats found in fish,…

Booty Makes Tuna Burgers

Since Lilith NoFair has been teaching our All-Star subscribers all about how to find tasty ways to eat healthy, I decided to share with everyone my attempt at making one of her recipes! Side note: you can learn about the benefits and extras of …

You’ve signed up for the BasicsBuilder!

Congrats! You’re signed up, and will now start getting the BasicsBuilder 8 Minute Workouts!What happens next - you're going to receive an emails to the account you specified on sign-up. Check your Spam and Promotions folders! make sure to add bq @ rol…

How to Improve at Derby’s 27 Laps Test

Photo courtesy of my favourite skate shop, www.Rollergirl.ca One of the biggest challenges that haunts all new derby athletes is their minimum skills testing, and particularly the endurance skill – the ol’ "25 in 5" as it used to be called, now the m…

Meet RDA’s Nutrition Expert

This week on Derby in the Kitchen, we get *out* of the kitchen and into Lilith NoFair's library of many leather-bound books..!Booty Quake interviews our roller derby nutrition expert Lilith NoFair on fad diets, protein, how to change our eating habits, an…

Super-Plyo All-Star Extras

Hello All-Stars! Here is your exclusive real-time version of this video - great for if you want to follow along step by step with me in doing this session! Do note that you need a little bit of space for some of these - especially the frog hops in part 1…

Super-Plyo Workout for Roller Derby

Plyo, aka plyometrics, is the key to building explosive speed in any sport. Deep knee bends followed by explosive high jumps will build fast-twitch muscles needed for quick accelerations and powerful hits. And we all love both of those things, no? In thi…

Roller Derby Gamechangers

As part of Roller Derby Athletics' sponsorship of the 2014 WFTDA tournaments on wftda.tv, we're sharing these 30 Second #Gamechanger episodes all tournament season long! A team has 60 seconds for a time out on the track - what can YOU do in 30 seconds t…

New Around Here?

There's a ton of roller derby training going on at Roller Derby Athletics! If you're new to us and want a quick overview of what we offer and where to find what you're looking for, check out this handy reference!…

New to RDA? Start Here!

There's so much going on at Roller Derby Athletics, we've put together a little post here to help you navigate all the offerings on board... This site has tons of free training resources... Check them all out on the Training Resources page! Workout vi…

Temporary heading

Stay tuned for new 30 Second #GameChanger videos throughout the tournament season. When you see a #gamechanger moment at the Tournaments - Tweet it to @bootyquake! …

Join the Candy Cane Crew!

It's back, for the third year running! The Candy Cane Crew is our annual, non-judgmental December fitness challenge, designed to help you beat the holiday blahs and feel great about yourself before New Years' rolls around. Learn more, or click below t…

Pump Up Your Jam: Advance Notices

Success! You have confirmed your email address, and you'll now receive updates from Roller Derby Athletics when the Pump Up Your Jam program is available for registration! In the meantime... Have a look at the other Training Programs Learn more abou…

Booty’s Vacation Fitness Tips

On a recent mini holiday for a long weekend, I visited a cool seaside spot and recorded this video for you about how to include fitness on your vacation... [rda_video video_url="//www.youtube.com/embed/ZkNRq61d9vM?feature=player_detailpage"] Got so…

Pre-Hab! Stability Training All-Star extras

Hey there, All-Stars! Here's your extra content on this one - download this PDF handout that summarizes the exercises I showed in the video! Print it out, take it with you, put it under your pillow... :) Pre-hab Stability Handout xo Booty Quake …

How-to: Build A Slosh Pipe!

Stability Training for roller derby is really really important. I talk all about that in my recent Stability Pre-Hab Video, which you should definitely check out! In it, I use a cool, low-tech hack called a slosh pipe. Although that sounds like some kind…

Pre-Hab! Stability Training Workout

What's that you say? Another Pre-Hab video? INDEED! Many skaters ask me for tips on how to gain more agility 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 …

Finding your inner (thigh) Suzanne Somers

Q. I need exercises that strengthen my hip abductors and adductors. Can you let me know which one of your awesome workouts has exercises that hit these muscle groups?Thanks! – Vile Love It A. Great question, Vile! Adductors and Abductors are supe…

Pre-Hab! On-Skate Warmup Rollercon Review

In honour of it being Rollercon week, and because I'm on the road to Vegas, I thought I'd re-post the video I made last year at "the world's sweatiest convention..." If you can't do an off-skate warmup before practice or a bout, then I recommend follow…

photo by Nic Charest of www.rollergirl.ca

An Essay on Aging in Roller Derby

When we saw this post go up nearly two years ago on Player 1's facebook page, it was clear that it had struck a chord. Roller Derby is not a sport for the faint of heart, but it doesn't *have* to be a sport only for the young. Photo by Nicolas Charest, c…

Limited One-Time Offer!

Special Offer for All-Stars on the MVP annual plan: Add a training program now, and save 25% Save $13 and Get Pump Up Your Jam for just $38 Guarantee your spot in the next round of PUYJ Yes, Add! No, Thanks Save $15 and Get CoreBuilder for just $44 …

How-to: Bird Dog on a Ball

Exercise: Bird Dog on a Ball Do: engage your back, abs and glutes throughout; keep your neck in a neutral position Don't: overextend, arch your back [rda_video video_url="//player.vimeo.com/video/65507210"] Click here to see all the How-To Vid…

Lilith NoFair – Derby in the Kitchen

As a certified Precision Nutrition coach and our Derby in the Kitchen contributor, Lilith NoFair doesn’t just want you to “eat better”. She wants to help you develop healthy habits that will carry you through a lifetime. In addition to her nutriti…

Take the RDA Standardized Roller Derby Fitness Test!

Designed to test 5 major elements of fitness required for roller derby athletes. Take the test and compare your results to skaters from around the world. Find your areas for improvement and track your progress! …

Get All-Star Access!

Become a ROLLER DERBY ATHLETICS ALL-STAR and unlock all our premium content. Click below for all the details.…

Take the RDA Standardized Roller Derby Fitness Test!

Workout Type Definitions

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Baseline Test

This is the fitness test you’ll complete on the first and last day of the program to record your progress. All the details are found here: www.rollerderbyathletics.com/fitness-test…

HIIT

High Intensity Interval Training sessions are shorter but very intense workouts with 20-60 second work periods and shorter rest periods. You should aim to leave nothing behind during these workouts – give it 100% of your effort during each interval. Opt…

Steady State

This is a long slow cardio workout. The intent is to keep your heart rate at a relatively low and consistent level for 45 minutes or more. You should be training in the range of 65-75% of your Max Heart Rate (see above for info on how to calculate your M…

Sprint Interval Workout

A specific interval workout provided for you in the weekly plans. Just follow along! These involve short sprints with active rest periods. These are ideally done: running on a hill or stairs (sprint up, jog/walk down), sprinting on a track, or on an exerc…

Practice

Your on-skate roller derby practices count as workouts, of course! If your practices are less than 90 minutes long, try to top up with some additional time working out (add some strength or cardio to your day). …

Bouts

If you have a bout or a tough scrimmage during the program, you can count it either as a practice, HIIT, or Sprint Interval workout (your choice). Do make sure you complete most of the Sprint Intervals in the program though! …

A.M. Strength

These are short, foundation-building workouts that I recommend you do right after rolling out of bed. They will take less than 20 minutes to complete, and you can do them in your jammies. The routines are described in the weekly plans and exercises are sh…

Core Routine

Your core consists of all the major and minor stabilizing muscles from your hips to your shoulders, front and back. Core Routines are described in your weekly plan. These can be tacked on to other workouts or done on their own. Watch the How-To videos for…

Plyometrics

Exercises intended to build explosive power. They generally involve elongating a muscle, followed by explosively contracting it (e.g. Squat, then jump). You get exclusive plyo routines to follow with this program, and you’ll find them in the weekly plan…

Rest Days

You can either bliss out and do no exercise whatsoever, or you may choose to do a restful yoga class like Yin or Hatha style. Power Yoga (ashtanga, bikram/”hot”/etc.) is not what you’re looking for here. If you want to use this as a stretching day, …

Instructional Videos

These How-To Videos provide the instruction on how to do the exercises listed in your weekly plans. Give ‘em a look and get comfortable with the form for each move before attempting your workouts. An Click this link to access the RDA Standardized Rol…

Terminology

The number of reps is described as follows: “40 reps, alternating” = do 40 total repetitions, in other words 20 on each side, alternating sides. “10 reps per side” = do 10 repetitions on each side, or 20 total. Do all the reps on one side, the…

Warming Up and Cooling Down

Warm up: active movements to get joints and muscles moving through a range of motion – about 5 minutes. Here’s an example routine: jog in place for 1 minute, high knees x 30, bum kicks x 30, half squats x 20, side lunges x10/side, good mornings x 10, …

Heart Rate Info

Visit this page to determine your Maximum Heart Rate (MHR). Scroll down to “Calculator.” Enter your age, choose “Running” for the sport, and "Average" for the Experience level. Use the value given at the top line, the "Combined Londeree, Moeschber…

Useful links

Gmaps Pedometer (to measure the distance of a run or bike ride): www.gmap-pedometer.com Roller Derby Athletics HIIT workout videos Smartphone based heart rate monitor: Apple or Android …

Steps to complete for prizes

As a reminder, if you complete these steps (designed, by the way, to improve your results with Pump Up Your Jam!), you'll be entered to win. Your choice: One full year of All-Star Access, or a $50 Rollergirl.ca gift certificate! Athlete questionnaire…

Sadie O’Hades – Glasgow Roller Derby, Scotland

“Hey Booty Quake! Just wanted to say thank you for the awesome training programme. I'll never be the fittest in the league but even my teammates have noticed the change in me over the past seven or so weeks. They say I'm looking better and they've notic…

Mötley Bruiser – Border City Brawlers, Windsor, Ontario

"Hey Booty, Loving the PUYJ so much!! Noticing huge gains in my skating and so are my team mates! Thanks!" …

Super-ova 323 – Los Alamos Derby Dames, New Mexico

"My knees have felt better than ever, and I’ve lost ten pounds (was focusing on diet during the program too). On skates I feel super strong and the core stuff has made a major difference… I can FEEL the difference when I’m practicing/scrimmaging. Th…

Setting your baseline – more

Record your results for yourself somewhere safe, and refer back to them at the end of the program when you’ll do this test again, to record your improvement. …

Setting your baseline

First things first – we need to establish where we’re at on day one. So we’ll do a very simple baseline test, and measure our results. …

Buying physio balls

Here are some good options for buying a physio ball online: USA – Recommended products (or elsewhere in the world) Canada – Recommended products Tips: Look for a ball with a pump included – foot pumps are nice to have. Suggested sizing: He…

Pickin’ Yer Balls!

Watch the video to learn how to select the right ball for you. …

Warming Up and Cooling Down

Each workout begins with warming exercises that also serve to strengthen, so no other warmup is required! Cool down: After each and every session, I recommend you do the stretching sequence – it takes just 5 minutes. …

Terminology

The number of reps is described as follows: “10 reps alternating” means you do 10 total reps, alternating right and left sides. So you’ll wind up doing 5 reps on each side. “10 reps each side” means you do 10 on the left continuously, then 1…

Instructional Videos

These videos provide the instruction on how to do the exercises listed in the workouts. You’ll find the links in each weekly page, and you can also find these and many more exercises on the How-To Videos pages. Give ‘em a look and get comfortable wi…

Planning

Each week you’ll have 3 or 4 core workouts per week. You should aim to fit the workouts in on alternating days, so you have at least one day of ‘rest’ in between RDA:CoreBuilder workouts. It’s OK to do other workouts on the off days (endurance, in…

Coming soon!

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Get the motivation you need

Get the motivation you need, and results you deserve, at a price you can afford. Become an All-Star for less than 30 cents a day. …

Good to know:

Videos are optimized for web and mobile, using youTube or .mp4 files.You don’t need any special equipment to do the workouts – a yoga mat and a stopwatch are handy.All-Star Access gives you way more modifications than the regular free YouTube videos. …

Not sure if you’re ready to commit?

Not sure if you’re ready to commit? Here’s my Love It or Leave It Guarantee: If you sign up for Quarterly or Annual access and don’t feel that you have received great value, you can cancel within 30 days and I’ll give you 100% of your fee back. N…

All-Star Access is perfect for a self-motivated athlete

All-Star Access is perfect for a self-motivated athlete who needs a regular nudge in the right direction -- with fresh workouts, targeted training advice, and extra resources to keep your training right on track. …

Want more from Roller Derby Athletics?

Become an RDA All-Star. Discover Your Potential. Join now and get access to premium, derby-specific content and features. Improve your fitness, reduce injuries, and stay motivated! You’ll get: Full-time access to over 80 “How-To” videos showing c…

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Contacting Us

If there are any questions regarding this policy you may contact us with the form below. …

Roller Derby Athletics Privacy Policy

Last Updated: June 2018 This Privacy Policy forms a part of the rollerderbyathletics.com and Roller Derby Athletics Terms of Service. Roller Derby Athletics is committed to protecting the personal identifiable information that you share with us online. …

If it hurts, don’t do it.

The information presented on this site is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning a…

Your Training Toolbox!

Check out our catalogue of over 80 detailed instructional videos. Learn the correct form and get tons of ideas for your next team workout! These videos are organized alphabetically by exercise name. If you’d like, you can see the videos organized by are…

Your Training Toolbox!

Check out our catalogue of over 80 detailed instructional videos. Learn the correct form and get tons of ideas for your next team workout! These videos are organized by area of focus. Some exercises will appear in more than one category. If you’d like, …

Welcome to the Eight-Minute Method!

Congrats! You’re all signed up, and about to receive a super-effective, easy to complete, derby-specific conditioning program! You’ll be receiving the workouts & videos by email, so make sure to add bq @ rollerderbyathletics dot com to your contac…

Your launch point – everything you need for the CoreBuilder program is right here!

Welcome! I hope you are excited to try something new, challenge your body, and make great strength and core stability improvements. You’ll soon see how the movement of the ball under you will supercharge your stabilising muscles and quickly increase you…

RDA:Pump Up Your Jam Home Page

Start here for all the information you’ll need to complete the Pump Up Your Jam training program. Your Weekly Program information is below: …

Train at Home and Take Your Game to the Next Level!

Roller Derby Athletics provides focused, multi-week training programs for skaters. Extensive resources, personalized support, and regular motivation will help you take your game to the next level. Our cross-training programs are designed specifically for…

Sign up for e-mail updates!

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Submit a question!

Send me a question using the form below, and I'll do my best to answer it! …

Got a question about derby training? Ask Booty!

Got a Q? She’s got your A. Booty Quake answers your questions about training, injuries, derby, or whatever you can dream up to ask! All-Star members can submit their questions using the form at the bottom of the page. …

Got a burning question?

Want to get in touch? Hit me up! Just fill out the form below for general enquiries, coaching / boot camp requests, or for information about RDA's Team Training options. Know a friend or teammate who would benefit from Roller Derby Athletics' programs…

Giving Back

Roller Derby Athletics believes in the power of sports in changing lives and communities, especially for young women. We are proud to donate a portion profits from sales of our training programs to the Girls on Track Foundation. Find out more about Girls…

Why Roller Derby Athletics?

At Roller Derby Athletics, it's our mission to empower every roller derby athlete to be safe, strong, and unstoppable. We want to help every skater achieve their goals. Click to Get In Touch We take the mystery out of cross-training, giving skaters the …

Booty Quake – Head Coach

A coach, an athlete, and a roller derby player. Booty Quake (#8) started playing roller derby with the Terminal City Rollergirls in 2007, and skated with Toronto Roller Derby in 2015-2016. She has led and coached at all levels over the years: as League P…

Which Program is Right for You?

We have compared the details of all the training programs to help determine which one is going to give you exactly the results you're looking for. Compare our Programs…

Resources for Athletes

We’ve got everything roller derby training-related that you might need – everything off-skates that is! From sport-specific workouts to bout day nutrition, you’ll find it here. Looking for dedicated Roller Derby fitness training? Check out our Trai…

Take your pick

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Training Resources

Get workouts, videos, articles and other resources to Learn, Practice, Grow & Kick Ass with! Click for more …

Get fit fast!

Roller Derby Athletics is the foremost authority for derby-specific fitness and training resources. Get the strength, endurance and agility you need to reduce injuries and kick ass on the track. Hit Hard. Jam Strong. Be Fierce. …

Training Programs

Are you ready to REALLY sweat? Join an off-skate training program for a targeted, multi-week, training progression to help you shatter your goals. Click for more. …

The Monthly Plan

MONTHLY MEMBERSHIP =$12 / month Pay as you go Cancel anytime …

The Quarterly Plan

QUARTERLY MEMBERSHIP = $10 per month Pay $30 every 4 months Save $24 per year! …

The Grand Slam

ANNUAL MEMBERSHIP = $8 per month Pay $96 yearly Save $48/year! Best Value!…

Trudy Bauchery – Naptown Roller Girls, Indianapolis, IN

This program has been wonderful and I absolutely see a difference in my skating and strength compared to when I started the program. Just wanted to check in and let you know how much I've enjoyed pushing myself. So happy you've put this together!…

BAM, Snake Pit Derby Dames, Hayden ID

"Thank you so much for replying to my question. I really didn't expect such individual attention. You go above and beyond for your followers and I am truly impressed. Your videos are amazing as well and what made me believe you could step up my game this …

Manic Pixel – Hel’z Belles Roller Derby, Helena, MT

"We had an away bout this weekend and it was the first time I was put in the main rotation as a jammer. This program enabled me to hit the track with confidence and the opposing team awarded me the jammer MVP. Thanks for pushing me harder!"…

Leashy – Denver, Colorado

"You are my motivation to keep kicking ass and I hope you keep doing this and become a household name - women everywhere would thank you for it! THANK YOU!!" …

Jessica – Texas Rollergirls Rec-n-Rollerderby

"I've been doing your 8 Minute workouts for 2 weeks now and can already tell a difference in my overall strength! My abs and arms are more toned and muscular. Thanks so much for offering this great resource!" …

Janet, San Francisco

"I love your site. I'm just a beginner quad skater at 50, and you have helped me to become a stronger skater, and improved my fitness, posture, and all around strength for everything. Just letting you know I appreciate your work!" …

Get All-Star Access

Become an RDA All-Star & Discover Your Potential. Join now and get access to premium, derby-specific workouts, challenges and content! Click for more info. …

Loving it Low Workout

By popular request, this week's workout is - first and foremost - for anyone who is looking for a strength workout and a good full body sweaty-time. But this one is especially great for those of you who are recovering from an injury. You want to keep yo…

Getting High for a Cause

When I'm not playing roller derby, I like to get high. That's right. You heard me. I like to climb mountains, hike volcanoes, snowboard tall peaks, and see the view from way up there. Every time I do, I feel reconnected with the world around me, and dee…

Can You Imagine Your Way to a Win?

(Photo courtesy of my favourite skate shop, Rollergirl.ca!) When you step back and take stock of all the things we do to be at our best in roller derby, the list can be surprising. We go to practice and scrimmages. We tweak our gear (bearings, plates, wh…

Warm Up to the Winter Olympics

You GUYS! It’s the Olympics!! TOMORROW!!Now. Historically speaking, I’ve been very excited about the bi-annual inspiration-fest that is the Olympics. The one and only primetime sporting event that has a higher proportion of women viewers! Athletes cat…

The Agility Sandwich Workout

The secret to improving your agility for roller derby, is that there's no one secret. Yes, like so many things in life, you can't just hit the bullseye with a single dart. Sometimes you need to come at things from multiple angles. I won't call it a shotgu…

The Performance Enhancing Wonder Drug

Have you ever wished you could instantly be better at roller derby (or any sport) without any hard work, patience, ‘roid rage, or inconvenient doping convictions? What if I told you that elite athletes are already widely using a traditional, natural su…

Core Crush Workout

Unless it's a day that doesn't end in -y, it's almost always a great day to work on your core strength! I mean, as long as you want better balance, agility, harder hits and those kinds of things... So with that in mind, I bring you another Core Strength …

Resolutions are so last year…

Everyone is talking resolutions and big plans for 2014 these days. Hard to open a magazine, the intertrons, or the boob tube without facing someone's list of goals for the 365 days ahead. I was planning to write a resolutions-themed blog post of my own, i…

Feel The Burn Workout

Some days you just need to get out there and crank it out. No holds barred, no excuses, just burning muscles, sweat, and that euphoric feeling when you're done. I bring you, therefore, an AMRAP challenge workout! We are going to haul ass for 12 minutes s…

Need Some Motivation During the Holidays?

Resolutions are for January, right? Nope! Not anymore!! I realized that especially after all the travel I've been doing this fall, I really need some help and motivation of my own to make sure I spend December getting stronger and fitter, instead of e…

Four Steps to Smash Your Fitness Goals

Back to Prehab! Feet and Ankles

Given that most of us who follow the WFTDA season are currently on some form of an off-season, now seems like a GREAT time to do some pre-hab for the upcoming season's smashing-each-other-around. If you're not one of the 320 skaters hitting the decks in M…

Rock the Big Rocks – Part 2

Ever wondered how to incorporate weight training into your derby crosstraining routine? Felt intimidated by the machines, the muscleheads, or the unlimited choice of possible exercises? She can't fix the testosterone level at your gym, but Lilith NoFair (…

Salute The Sun Workout

Some days, you just don't have it in you to get out there and do a plyo routine. You want to get some exercise in, and you know you'll feel better if you move, but a lingering cough, or a twingy muscle tell you not to overdo it. Or maybe you're coming bac…

Rock the Big Rocks – Part 1

If you follow me on Facebook or get my newsletter you know that I love Weight Plates and Rollerskates, an excellent fitness blog written by Lilith NoFair of “the other” TCRG, Tri-Cities Rollergirls from Ontario, Canada. Lilith (aka certified Personal …

Pre-Hab! On-Skate Warmup

If you've been following this blog for a while, you know that I am a big advocate for proper warmups and post-workout stretching. I even made a video for you to show you my favourite pre-workout off-skate warmup drill. But, sometimes you just don't have t…

What’s in YOUR Bottle?

[gallery] Walk into any North American gas station or convenience store, and you'd be forgiven for believing that we are the sportiest, healthiest, most energetic god damn population on the planet. Sports Drinks. Energy Drinks. Performance Boosters.…

Another Seven Minutes in Heaven

You know, sometimes the oldies are the goodies. I first posted this workout in February 2013, and it's become one of the most-watched videos on my YouTube channel (PS, that's a thing you can subscribe to). So it's back to the archives for this week's work…

The Derby Advice Grab Bag

With me still recovering from a week away at Rollercon, and also trying to enjoy the lovely summer we're having here, this week's article has turned itself into a lazy-man's blog post. A pot pourri, a grab bag, a jambalaya if you will, of completely rando…

Backtastic! Low Back Derby Workout

Not long ago I polled my readers on Facebook about what kind of workout they were in the mood for... so many requests came through for 'something to help my low back pain' that I couldn't resist. Low back pain, as you probably know, is the devil incarnat…

PreHab: Dynamic Roller Derby Warmup

As I wrote in my last article, a dynamic warmup is a key step in the exercise process. A dynamic warmup brings increased blood & oxygen to your muscles and joints, increases your range of motion, and prepares your body for more intense work to follow.…

Why Your Stretching Routine Is Bogus!

I get it. I do. In your elementary school gym class, your teacher (well qualified to be an educator, but not an athletic trainer) taught you to hold a series of standard stretches for a few seconds each before you all started tearing around the gym bounci…

Bring It! Time Challenge Workout

Some days you need to be truly ready to BRING IT. Today is one of those days. This workout means business! We are going to hit the deck with a whole lot of strength and cardio in this workout. Your upper body, lower body, and core will be feeling it, and…

How to Survive a Derby Injury

We've all seen them happen, if not experienced them first hand. The anatomically impossible angle of a foot in a skate. The breathtaking jolt of a seam opening inside a collarbone. The quiet of the crowd when a skater doesn't get up from a fall... we …

Ready For Battle Workout

There are many things in a roller derby bout that we have no control over. Officials, the other team, the floor surface... so it's critical to focus on the things we CAN control. A good attitude, resiliency in the face of challenges, and well-maintained …

Ditch your Boring Workouts. Take a Hike!

On a recent scramble up the side of one of the many epic slopes in my big backyard here in Vancouver, BC, I was reminded of why hiking is one of my favourite activities outside of the rink. 1. Your skin is becoming translucent. For starters, just getting …

Sweet Sixteen Stairs Workout

Are you feeling a little Molly Ringwald? Excellent! This Sweet Sixteen Stairs workout is perfect for you. Ingredients: 3-5 storeys of stairs, 4 strength and core moves, and some sweet thigh-burning repeats. Instructions: Mix with sunshine, and enjoy the…

The 3S Workout

Do you want to feel sexy? Try the 3S workout. Step 1) be Smart. Work out doing moves that are targeted for your goals. You're a roller derby skater (or official!), so you want strong legs, a strong core, and great cardio. Step 2) be Strong. Don't just c…

They’re New But Are They Improved?

Ask yourself these two very important questions: 1. when is the last time you performed a baseball slide in game play? And, 2. how many times per bout do you turn around 180 degrees and quickly skate in the opposite direction? Did you say “uh, never ev…

Prehab! Proper Form

Ladies and Gentlemen: prepare yourselves for a hard truth! Life is much too short to waste even a minute of it doing half-ass workouts with bad form. Here comes another one: getting an injury from cross-training is super super lame. No one at the office…

Give Your Skates Some Love

I don't usually write about derby gear here at Roller Derby Athletics... Because, y'know, I'm focussed on that other kind of gear: your legs, core, lungs and brain. However, taking good care of your equipment IS an important part of being a successful, …

Prehab! Feet and Ankles

Today's workout isn't exactly a workout to get your heart rate up and your sweat on. It's a PREHAB session - a routine to help minimize ankle injuries and keep your body in kick-ass shape for kicking ass on the track. This is the preventative work we sho…

Core on the Floor Workout

Something new here - I'm really interested in your feedback on this one! I've recorded a real-time video here. No edits, no cutting between exercises. For the first time you can set up the video and do it along with me, at the same time. Love it? Hate it…

Got Breasts?

A disclaimer: today’s post has absolutely nothing to do with roller derby. BUT, roller derby is a sport played mainly by women, and this post has everything to do with women’s health. I’ll be up front here. I already eat a mostly-vegetarian diet, a…

Give it A Hundred and Ten Workout

Want to kill it on your next fitness test? 32-plus laps in 5 minutes? Take a lickin' and keep on tickin' on the track against your toughest opponents? Just find a way to wedge this workout into your routine a couple times a week and you'll be well on your…

A Love Letter to Derby Legs

* photo courtesy of my favourite skate shop, Rollergirl.ca! Dear Derby Legs, I'll admit it - sometimes you frustrate me. When you refuse to fit into those trendy, skinny jeans that all the unathletic girls are wearing. When said skinny jeans in your siz…

Seven Minutes in Heaven Agility Workout

Want to juke better, bust through scrum starts, stop and turn quickly to force a cutting penalty, or be able to move yourself at lightning speed across the track to block out a slippery jammer? Of course you do! That's why today's workout dials in on agil…

The Biggest Mistakes You’re Making with your Workouts

If you ever feel like you're failing to make progress and get ahead, despite all the training you do for derby, it could be because you're making one of these classic and common training mistakes. 1. Not Taking Rest Days Over-training is a recipe for inju…

Five Ways to Fire Up Your Core

Think you’ve got pretty OK core strength because you can do a bunch of crunches? I’ve got news for ya, sister. Crunches are for chumps. Just about anyone can do a few crunches. It’s not a functional exercise. It’s a move people started doing beca…

Interval Love Workout

When coach sends you out 2 jams in a row, or you've got to jam twice with only one jam in between to rest, you need to recover from that intense exertion pretty darn quick. Your heart and lungs must be very efficient at returning to normal levels. Interva…

Stop sucking. Start winning.

Derby players are quite possibly the most self-defeating group of people I've ever come across. We play a sport which most of us have been practicing for less than 10 years - sometimes as few as one or two years. So we often lack the facility and ease of…

It’s a Hot Mess Workout

Because sometimes you just need to burn off some shortbread cookies... I designed this workout to be super quick for the Holiday season. Running around from party to party it's not always easy to find time for your derby cross-training. The same goes for …

New Training Program Starts Jan 7!

It's here! An intense 45 day program to bring your game to the next level, and Pump Up Your Jam in 2013. The program starts on January 7th and enrollment is limited to only 75 athletes. All the details you need to know are HERE. I've bee…

Plyo Party Workout

This workout is pure, delicious plyo. What is a plyo, you ask? It's short for plyometrics... which is fancy fitness speak for explosive movements. There are two keys to plyo - #1 is the bending part (plier is French for 'to bend'...). #2 would be the jump…

Heal Your Injury Fast, With the Right Help – Part 2

Unfortunately in roller derby, the question seems to be not IF you'll get injured, but WHEN. This series is an attempt to give people some tools and ideas about whom to see, and when, to get back on their skates as quickly and safely as possible. See my …

It’s a Fine Balance workout

A Fine Balance is an interval workout to promote balance, stability, and agility.This workout is going to help you be light on your feet, hit harder, and be more resilient to being hit on the track. Read on for the how, the why, the dos and the don'ts. E…

Heal your injury fast, with the right help – Part 1

Several times a week skaters email me, asking what they should do to return to skating or working out after such-and-such injury. The world of sports injuries, re-hab, and pre-hab can be complex and confusing. Unfortunately, lack of awareness and understa…

Step it Up Workout

It's time for another workout my friends. Nothing seasonal or themed here, just a solid few minutes of your time spent sweating and getting a little bit more awesome. It's a time challenge, so record your time and do this workout again in the future to se…

Whatever Shall we Do in the Off-Season?

[caption id="attachment_237" align="alignleft" width="500"] Look Familiar? Gif courtesy of http://thegifofderby.tumblr.com[/caption] To paraphrase a popular sports quote, der…

How Monkeys Avoid Derby Injuries

Our tree-swinging ancestors had feet that were fantastically adapted to grabbing and climbing. The transition to walking on human feet was perhaps not the most shining example of evolution's capabilities: "When our ancest…

How 1,435 Female Athletes Built Happy Knees

Today's video is an exercise program designed to reduce knee injuries. I've actually adapted this workout from a program for female soccer players, developed by the Santa Monica Orthopaedic and Sports Medicine Research Foundation. They called it PEP (prev…

8 Keys to Watching Bout Footage Like a Champ

Each bout in this weekend's WFTDA “Championals” in Atlanta stands to be a crazy nailbiter. I am so pumped to watch all these deserving, top notch teams bring it to the track for all the glory. HOORAY, SPORTS! I know where I'll be watching the feed �…

Killer Core 250 Workout

Today's workout is a 250-rep routine, and it is all about core strength! Having a strong core is essential to having excellent balance and stability on your skates. It will allow you to juke and deek like crazy AND become the hardest hitting blocker on th…

Get Game-Day Confidence with the Three Rs

We've all been there, seen that... You're racing around the morning before the big home bout, making sure the signs for the beer garden are printed/hand stamps are inked/will call list is up to date/announcers have their call sheets/whatever. Running out…

Booster Juice workout

I'm stoked to bring you today's new workout for 3 important reasons... #1 – I asked you for the biggest challenges you wanted to overcome, and overwhelmingly, you said “endurance!” Ask and ye shall receive, my friends... mwahahaha... #2 – I have a…

Skater’s Choice Workout

Today's workout** is an interval workout and it is going to be a whole body strength workout, very intense cardio, with a focus on improving our recovery time – the time it takes for our heart rates to return to a normal level after you go like hell. Th…

This. Is. Happening.

Time for some introductions, some backstory, and some bold promises. Derby's modern-era appeal to a lot of skaters from "the A&E Rollergirls era" was as a sport for non-jocks. …

Fresh Meat Injury Prevention Workout!

For the newest, freshest meat in town - it's important to work on strengthening muscles that will help keep you injury free, AND make your skating stronger. The keys here are ankle strength, knee stabilising, and core strength. This routine is light enoug…

Dynamic Warmup (dryland)

Here is a warmup you can do that follows the theory of dynamic stretching: warming up and lengthening your muscles in preparation for athletics, without using sustained stretching. For more background on dynamic warmups and the reason they're good, check …

New acute injury treatment?

I'd like to propose a change to the old "RICE" acronym for a sprain: CIRCLE: Compress, Ice, Rest, Complain, Limp, Elevate.…

Eat something.

Confusion reigns with new/budding athletes and what to eat before/during/after practice. Easy answer: eat something More detailed answer: Eat something carb-y beforehand, that won't make your stomach do flipflops. We'll leave it at that. You'll figure ou…

The secret to easy crossovers: Crossunders

Attention new skaters! You look ridiculous trying to reach your outside skate out in front of you to cross it over your inside skate because someone told you you needed to do crossovers in the corners but damn if this doesn't seem like a waste of energy …

Tenderizing the fresh meat, before they’re even accepted?

Just went through the latest Fresh Meat intake here at Terminal City Rollergirls. What a treat! An excellent overall skill level - and, warming the cockles of our hearts, lots of *athletes*! Hooray!! We don't have to spend our next year trying to instil…

Pre-game meal on the road

We're heading to the Eves of Destruction in Victoria BC tomorrow... it's a 9:15am departure for us from Vancouver to the ferry, for a 6pm bout. You have to plan ahead when you're going to play on the road - don't get caught with food you're not used to ea…

Burpees are for winners

That's right, you heard us... WINNERS! There's nothing quite like 'em. No other exercise we've found can so closely represent that teeth-gnashingly, burn-y, hypoxic feeling we get in our legs towards the end of a 2-minute jam. Do your team a favour and …

The other direction…

Ever notice that shorts don't fit your left cheek the same as they do the right? That one side rides up your inner thigh more than the other? Please try to find ways to incorporate skating in the opposite direction wherever you can in practice. Your mass…

OW! that hurt. Now what?

When you injure yourself at practice, there are a million things going on for you mentally, physically, and emotionally. We can't do much about whether it was a bad day gone worse, or whether this is the 3rd time you've reinjured this spot, or whether you…

Coming Soon!

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Coming Soon!

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