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get stronger plow stops | RDA

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…

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stability workout at home

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 …

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single leg squats RDA

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…

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All-Star Power Medley Workout

Workout Focus: Power & Agility! Intensity: moderate You need: a timer, rolled towel or t-shirt, and a bench or box. Mat optional. Suggested Warmup: 25 Jumping Jacks | 30 High Knees | 20 Half Squats | 20 Good Mornings | 20 Walking Lunges Stability …

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All-Star Hufflepuff Workout

Workout Focus: Endurance, Power & Agility, Lower Body You need: a timer Suggested Warmup: 30s each: Jumping Jacks, Half Squats, Good Mornings, High Knees Stability Training: Walking Lunges with a reach-back: 20 lunges (=10 each side) x 2 All-Star …

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All-Star AMRAP 12 Workout

Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engag…

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AMRAP Side to Side Workout

Hey there, friends! This week I'm offering a sneak peek into what Membership looks like at Roller Derby Athletics. Whether you're an All-Star Member, or a full-blown MVP (which gets you full access to all the training programs too), every single week I …

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conquer anything HIIT workout

The Conquer Anything HIIT Workout

Sometimes you want to be invincible. Sometimes you need to feel like you can conquer anything! That's where high intensity interval training (HIIT) comes in. It's damn hard work, but in the end, you're ready to take on the world (and that scary blocke…

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better burpees

Better Burpees, Eight Ways

Good news! Burpees are for winners! Bad news! You might not be doing them very well... Burpees can be a wonderful exercise, building strength, power, and endurance all in one delicious, muscle-burning move. But there are some mistakes to watch out fo…

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Quick Warm-Up - RDA

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…

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How to Stretch Everything in 8 Minutes

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’…

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HIIT Workout - Hop in The Park

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 …

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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.  …

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Stretching after derby

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…

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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…

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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,…

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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…

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Photo by Nic Charest of Rollergirl.ca

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…

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Roller Derby Athletics Bounce With Me HIIT Workout

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…

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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:…

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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 anyway? Shor…

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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…

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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…

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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…

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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…

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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…

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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…

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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 …

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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…

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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 …

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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…

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Basic Training - Roller Derby Athletics

“Basic Training” Derby Strength Workout

Everyone wants to be a superstar on the track. Unfortunately, not that many people want to legitimately work towards being a superstar. Of the remainder, a good chunk of people ARE super motivated, but they aren't sure where to focus that energy to get …

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Spring Cleaning HIIT Workout

Spring Cleaning! It's officially mid-may, so I say better late than never for some good ol' spring cleaning (as I swirl a glass of wine and avoid looking at the dust bunnies in the corner...) So it's a cardio clean-out-thecobwebs instead -  I have duste…

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Fast n Furious workout

Fast and Furious Derby Workout

You say ta-bay-ta, I say ta-bah-ta... Either way you slice it, Tabata is a great type of workout to try if you're pressed for time but want to make an impact. It takes only 4 minutes, but even a session as fast and furious as that can actually make a real…

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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…

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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…

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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 …

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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…

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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…

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Photo courtesy of Rollergirl.ca

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 (…

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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…

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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…

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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…

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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…

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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.…

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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…

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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 …

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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…

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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…

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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…

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banded ankle Inversion

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…

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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…

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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…

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7 minutes agility workout

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…

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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…

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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…

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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 …

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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…

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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…

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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…

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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…

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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…

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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…

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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…

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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…

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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 …

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