Workouts Archives |

No more official 27/5? Now what?

RDA Team — Fri, 18 Dec 2020 02:49:12 +0000

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 that removing it and other Minimum Skills Requirements (MSRs) will endanger other athletes […]

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Get Stronger Plow Stops for Derby

RDA Team — Thu, 14 Jun 2018 17:49:20 +0000

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 yours are sharp as f*ck. You need three […]

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Stability Workout At Home

RDA Team — Thu, 10 May 2018 17:40:10 +0000

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 today’s quick video, I’ve got seven simple stability […]

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How to Master Single Leg Squats

RDA Team — Thu, 22 Mar 2018 17:10:23 +0000

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 time! In our workouts here at RDA […]

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All-Star Power Medley Workout

RDA Team — Sun, 13 Aug 2017 20:00:36 +0000

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 Training: Included All-Star Power Medley Workout Core Activation: one round Bird Dog […]

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All-Star Hufflepuff Workout

RDA Team — Sun, 30 Jul 2017 20:00:47 +0000

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 Hufflepuff Workout This workout is designed as a progression – you can start at your chosen […]

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All-Star AMRAP 12 Workout

RDA Team — Sun, 30 Apr 2017 19:58:58 +0000

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 Engage Your Core Pre-hab!) Stability Training: Finish with 2 x 30s side plank, […]

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AMRAP Side to Side Workout

RDA Team — Mon, 23 Jan 2017 20:01:06 +0000

Single-sided strength moves will really help build your explosive power. It's a great way to power up a workout when you're ready for a challenge!

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The Conquer Anything HIIT Workout

RDA Team — Wed, 30 Nov 2016 16:08:35 +0000

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 blocker on the other team). If it seems weird that I’m in Toronto and […]

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Better Burpees, Eight Ways

RDA Team — Tue, 30 Aug 2016 13:38:50 +0000

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 for to prevent injury, and to get the most benefit out of every hop. Check out this […]

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My Super-Quick Warm-Up Routine

RDA Team — Wed, 29 Jun 2016 14:21:10 +0000

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, the Quick and Dirty After-Derby Stretch, and How to Stretch Everything in Eight Minutes). […]

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How to Stretch Everything in Eight Minutes

RDA Team — Wed, 18 May 2016 01:40:28 +0000

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’s why I’ve been saying for years that we need to drop “stretching for stretching’s sake,” […]

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