agility Archives |

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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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 Bounce With Me Workout

RDA Team — Wed, 30 Sep 2015 13:25:24 +0000

If you're looking to work your roller derby endurance, AND your explosive speed all in one session, this is the HIIT workout for you!

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Bounce With Me HIIT Workout

RDA Team — Wed, 30 Sep 2015 01:11:02 +0000

If you're looking to work your roller derby endurance, AND your explosive speed all in one session, this is the HIIT workout for you!

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The 25,000 Fan Pyramid Workout

RDA Team — Wed, 15 Apr 2015 11:22:24 +0000

What's got 25,000 thumbs and loves burpees?? Roller Derby Athletics' fans, that's what! Come celebrate with this 25,000 Fan Pyramid workout.

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Jump Jive ‘n’ Roll Derby Workout

RDA Team — Tue, 17 Feb 2015 02:25:05 +0000

Swing dancing puns for all! Get your victory rolls set and your saddle shoes tied up tight. This workout is going to have you jumping, juking, rolling, and building great derby skills...

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No Hands! All-Star Extras

RDA Team — Thu, 13 Nov 2014 03:18:19 +0000

All-Star extras for the No Hands Derby Workout

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No Hands Roller Derby Workout

RDA Team — Thu, 13 Nov 2014 03:18:15 +0000

If you have an upper body injury, or you just can't be bothered to do push-ups today - this "No Hands" derby workout will keep you clean, dry, outdoors, and rockin' your skating muscles.

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The Standardized Roller Derby Fitness Test

booty — Tue, 28 Oct 2014 04:04:21 +0000

The RDA Standardized Roller Derby Fitness Test is a unified standard that can be used by athletes, teams and leagues worldwide to benchmark their fitness.

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Super-Plyo All-Star Extras

RDA Team — Tue, 16 Sep 2014 21:41:15 +0000

Plyo workouts are the key to building fast-twitch muscles needed for quick accelerations and powerful hits in Roller Derby.

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Super-Plyo Workout for Roller Derby

RDA Team — Tue, 16 Sep 2014 18:44:06 +0000

Plyo workouts are the key to building fast-twitch muscles needed for quick accelerations and powerful hits in Roller Derby.

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