burpees for birthdays

Burpees for Birthdays

Every year since starting Roller Derby Athletics, I’ve done burpees on my birthday – one for each year. This year, for the first time, I actually felt like I had to train for the event (LOL… so many candles on that cake! That’s a LOT of burpees…

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crossover part 2

The Biggest Crossover Mistakes – Part 2

You're probably making at least one of these 4 big crossover mistakes. But they're easy to correct if you know what to change. So let's learn how to crossover more comfortably and confidently! In this video I identify the four biggest crossover mistakes …

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biggest crossover mistakes Part 1

The Biggest Crossover Mistakes – Part 1

You're probably making at least one of these 4 big crossover mistakes. But they're easy to correct if you know what to change. So let's learn how to crossover more comfortably and confidently! In this video I identify the four biggest crossover mistakes …

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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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No-kettlebell Swings for RYU One More Rep Challenge

Move THIS: No-Kettlebell Swings

RYU is trying to raise a million reps to help make mental health care more accessible in our communities. My friend Andi Struction tagged me to do the RYU One More Rep Challenge, so I'm taking this chance to show you how to do a "kettlebell" swing when …

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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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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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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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Pre-Hab: Build an All-Star Derby Booty

Hello All-Star! Some of this post is identical to the free, public post - but there are added goodies in here, and an extended video, so be sure to read through all the way!It’s time for a frank discussion about your butt.It’s lovely – really it i…

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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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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 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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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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Pre-Hab! Stability Training All-Star extras

Hey there, All-Stars! Here's your extra content on this one - download this PDF handout that summarizes the exercises I showed in the video! Print it out, take it with you, put it under your pillow... :) Pre-hab Stability Handout xo Booty Quake  …

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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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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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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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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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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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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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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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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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