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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“Cardio Circuit Situation” Workout

Workout Focus: Full Body, Endurance You Need: a timer or stopwatch, step/bench/chair. OPTIONAL: dumbbells, skipping rope. Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 2…

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The Power Jam Workout

Workout Focus: Full Body, Endurance You Need: a timer or stopwatch Stability training: Cool down with 60s of Bird Dogs. Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20…

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Turkey Trot Workout

Workout Focus: Full Body, Endurance You Need: a chair; a timer or stopwatch Stability Training: none today! Suggested Warmup: 50 jumping jacks | 20 x half squats | 20 x wall push-ups | 20 x good mornings | 20 x full squats | 20 walking lunges | 20 arm…

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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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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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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

All-Star Bounce With Me Workout

Hello,  All-Star!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 defi…

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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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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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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 All-Star Extras

Hi All-Star! Here’s your bonus material for the Killer Core 251 workout! Check out the printable PDF for modifications and suggestions. Here’s the full-length workout that you can follow along with! [rda_video video_url="//player.vimeo.com/video/…

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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! All-Star Extras

Hello All-Stars! Here is your exclusive real-time version of this video - great for if you want to follow along step by step with me in doing this session!  [rda_video video_url="//player.vimeo.com/video/111579367"] Here is the abbreviated workout vid…

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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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RDA Standardized Roller Derby Fitness Test

The Standardized Roller Derby Fitness Test

Introduction - Test Version 2.2 Why does it make sense to have a standardized fitness test for roller derby? Most major sports have a benchmark indicator of the elements of fitness necessary to be successful in the sport. These tests, like the NFL Combi…

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Photo by Nic Charest of Rollergirl.ca

How to Improve at Derby’s 27 Laps Test

Photo courtesy of my favourite skate shop, www.Rollergirl.ca One of the biggest challenges that haunts all new derby athletes is their minimum skills testing, and particularly the endurance skill – the ol’ "25 in 5" as it used to be called, now the m…

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Super-Plyo All-Star Extras

Hello All-Stars! Here is your exclusive real-time version of this video - great for if you want to follow along step by step with me in doing this session! Do note that you need a little bit of space for some of these - especially the frog hops in part 1…

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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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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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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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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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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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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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