How-to: Stability Archives | https://rollerderbyathletics.com/category/how-to-stability/ Sat, 27 Jun 2015 02:17:12 +0000 en-US hourly 1 https://wordpress.org/?v=6.2.9 https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/cropped-RDA-logo-square-512-1.png?fit=32%2C32&ssl=1 How-to: Stability Archives | https://rollerderbyathletics.com/category/how-to-stability/ 32 32 41369847 How-to: Squat with Weight https://rollerderbyathletics.com/how-to-squat-weight/ Sat, 27 Jun 2015 02:17:12 +0000 http://www.rollerderbyathletics.com/?p=5744 Exercise: Squats with Weight Do: 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 the gym. Harder: Lift heavier weight. See also: Squats & Squat Jumps Back to all […]

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]]> 5744 How-to: Split Squat with Raised Leg https://rollerderbyathletics.com/how-to-split-squat-raised-leg/ Sat, 27 Jun 2015 02:03:48 +0000 http://www.rollerderbyathletics.com/?p=5737 Exercise: Split Squat with Raised Back Leg Do: 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 instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To Videos, in alphabetical order…

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]]> 5737 How-to: Side to Side Switches https://rollerderbyathletics.com/how-to-side-switches/ Sat, 27 Jun 2015 01:19:39 +0000 http://www.rollerderbyathletics.com/?p=5723 Exercise: Side to Side Switches Do: Hold weight close to body, use core to control the movement, move quickly and sharply Don’t: swing the weight in large arcs or compensate with a wide stance. Easier: n/a Harder: go faster, use heavier weight. See also: Heismans Back to all How-To Videos, in alphabetical order…

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]]> 5723 How-to: Lunge Stretch https://rollerderbyathletics.com/how-to-lunge-stretch/ Wed, 24 Jun 2015 19:59:39 +0000 http://www.rollerderbyathletics.com/?p=5637 Exercise: Lunge Stretch Do: Focus on tilting your pelvis under; keep your knees aligned with your ankles Don’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 can be tucked under, or top of the foot resting on the ground Harder: Rise up to […]

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]]> 5637 How-to: Lunge (Basic) https://rollerderbyathletics.com/how-to-lunge/ Wed, 24 Jun 2015 19:55:09 +0000 http://www.rollerderbyathletics.com/?p=5633 Exercise: Basic Lunge & Variations Do: 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 forward past your toes, or cave inward towards your centre line. Easier: Body weight only Harder: Add weight or jumps.  […]

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]]> 5633 How-to: Walking Lunge https://rollerderbyathletics.com/how-to-walking-lunge/ Wed, 24 Jun 2015 19:39:53 +0000 http://www.rollerderbyathletics.com/?p=5622 Exercise: Walking Lunge Do: Keep head and shoulders lifted, drive up through your front heel Don’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 deeply Harder / Stability variation: Add a twist, reaching back toward your back heel with the same […]

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]]> 5622 How-to: Single Leg Squat https://rollerderbyathletics.com/how-to-single-leg-squat/ Sun, 30 Nov 2014 22:57:28 +0000 http://rollerderbyathletics.com/?p=4320 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!

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]]> 4320 How-to: Single Leg Dead Lift https://rollerderbyathletics.com/how-to-sldl/ Sun, 30 Nov 2014 22:53:50 +0000 http://rollerderbyathletics.com/?p=4317 Exercise: Single Leg Dead Lift, aka SLDL or 1LDL Do: Engage your core, hinge your torso and leg as a unit, send your hips backward and weight over your heel Don’t: use the same forward arm as your supporting leg!  Easier: n/a Harder: Add a dumbbell or kettlebell See also: Deadlifts, Good Mornings Back to all How-To Videos, in alphabetical […]

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]]> 4317 How-to: Cross-Under Squats https://rollerderbyathletics.com/how-to-cross-under-squat/ Sun, 30 Nov 2014 20:41:41 +0000 http://rollerderbyathletics.com/?p=4305 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

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]]> 4305 How-to: Calf Raises https://rollerderbyathletics.com/how-to-calf-raises/ Sun, 30 Nov 2014 20:25:49 +0000 http://rollerderbyathletics.com/?p=4290 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

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]]> 4290 How-to: Bird Dog on a Ball https://rollerderbyathletics.com/bird-dog-ball/ Mon, 07 Jul 2014 07:39:57 +0000 http://rollerderbyathletics.com/?p=3490 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   Click here to see all the How-To Videos…

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]]> 3490 How-to: Seated Marching on a Ball https://rollerderbyathletics.com/seated-marching-ball/ Sat, 05 Jul 2014 05:39:45 +0000 http://www.rollerderbyathletics.com/?p=1921 Exercise: Seated Marching on a Ball Do: Go slowly, check your form in a mirror Don’t: Allow the ball to roll or dip from side to side as you march; rush through Easier: No arms Harder: Add arm raises   Click here to see all the How-To Videos…

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