How-To Videos Archives | https://rollerderbyathletics.com/category/how-to-videos/ Thu, 15 Sep 2022 00:44:18 +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 Videos Archives | https://rollerderbyathletics.com/category/how-to-videos/ 32 32 41369847 How-to: Bear Crawls https://rollerderbyathletics.com/how-to-bear-crawls/ Fri, 25 Mar 2022 22:04:34 +0000 http://rollerderbyathletics.com/?p=24897 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: When going backwards, take smaller steps with your feet (so that your hands can keep up!) Don’t: Raise your butt up […]

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]]> 24897 Hip Flexor Stretches: Iliopsoas vs Rectus Femoris https://rollerderbyathletics.com/hip-flexor-stretches/ https://rollerderbyathletics.com/hip-flexor-stretches/#respond Wed, 18 Nov 2020 16:44:00 +0000 https://rollerderbyathletics.com/?p=53553 It’s time to talk about our hip flexors, what they do, and how to properly stretch them. Your hip flexors are a group of muscles that 😲 aid in hip flexion, which, in other terms, means pulling the thigh closer to the torso. The hip flexor complex is compromised of the rectus femoris, psoas. iliacus, […]

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]]> https://rollerderbyathletics.com/hip-flexor-stretches/feed/ 0 53553 How-to: Upper Body Warm-Up https://rollerderbyathletics.com/upper-body-warm/ https://rollerderbyathletics.com/upper-body-warm/#respond Sat, 18 Mar 2017 21:49:10 +0000 https://rollerderbyathletics.com/?p=26672 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 warm-up routine should not take you more than 5 minutes.  Do: […]

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]]> https://rollerderbyathletics.com/upper-body-warm/feed/ 0 26672 How-to: Engage your TVA https://rollerderbyathletics.com/how-to-engage-tva/ Sun, 22 Jan 2017 01:24:50 +0000 http://rollerderbyathletics.com/?p=23842 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 force of your contraction in set 2 & 3. Don’t:  Easier: n/a Harder: push […]

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]]> 23842 How-to: Dead Bugs https://rollerderbyathletics.com/how-to-dead-bugs/ Sun, 22 Jan 2017 01:18:06 +0000 http://rollerderbyathletics.com/?p=23837 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 towards the floor while you lower your left leg, and alternate. 2) Lie down with head […]

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]]> 23837 Four Hacks to Make Push-Ups Easier https://rollerderbyathletics.com/make-push-ups-easier/ https://rollerderbyathletics.com/make-push-ups-easier/#comments Thu, 10 Nov 2016 03:05:32 +0000 http://rollerderbyathletics.com/?p=19887 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, more than ever we skaters need strong backs, shoulders, chests, and […]

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]]> https://rollerderbyathletics.com/make-push-ups-easier/feed/ 2 19887 How to Stretch Everything After Your Workout https://rollerderbyathletics.com/how-to-stretch-as/ Wed, 18 May 2016 01:31:15 +0000 http://www.rollerderbyathletics.com/?p=10264 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 you still have your skates on, but today’s video is for flexibility training […]

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]]> 10264 How-to: Body Tap Planks https://rollerderbyathletics.com/how-to-body-tap/ Thu, 28 Apr 2016 13:11:03 +0000 http://www.rollerderbyathletics.com/?p=10039 Exercise: Body Tap Planks Do: Keep good plank form. Don’t: Sway side to side as you swap hands; or, let your butt rise up Easier: Go slow and steady. Harder: Elevate feet on a bench or chair. See also: Planks Back to all How-To Videos, in alphabetical order…

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]]> 10039 How-to: Upper Body Warm-Up https://rollerderbyathletics.com/how-to-upper-warmup/ Sun, 03 Apr 2016 21:40:30 +0000 http://www.rollerderbyathletics.com/?p=9726 Exercise: Upper Body Warm-Up and Mobility Sequence Do: 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-throughs 10 Cactus Arms 10 Wall Push-ups 10 Pull-Aparts – overhand 10 Pull-Aparts – underhand 10 T-Spine roll-outs in each […]

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]]> 9726 How-to: Push-Up Progression https://rollerderbyathletics.com/how-to-pushup-progression/ Sun, 03 Apr 2016 21:35:24 +0000 http://www.rollerderbyathletics.com/?p=9724 Exercise: Push-Up Progression A 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, before you progress to the next lower hand elevation. Back to all […]

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]]> 9724 How-to: Upper Body Stretch https://rollerderbyathletics.com/how-to-upper-body-stretch/ Sun, 03 Apr 2016 21:31:47 +0000 http://www.rollerderbyathletics.com/?p=9719 Exercise: Upper Body Stretch Sequence Do: 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 stretch Forearm stretch – inside and outside Back to all How-To Videos, in alphabetical order…

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]]> 9719 How-to: Hollow Body Holds + Rocks https://rollerderbyathletics.com/how-to-hollow-body/ Sun, 03 Apr 2016 21:27:56 +0000 http://www.rollerderbyathletics.com/?p=9715 Exercise: Hollow Body Holds, Hollow Body Rocks Do: 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 position Harder: Arms overhead (biceps to ears); Hollow Body Rocks can be done after you master this position. See also: Planks, Push-ups Back to […]

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