lower body Archives |

Build Your Foundation with These Core Workouts

RDA Team — Sun, 13 Feb 2022 16:56:53 +0000

Core work is essential for everyone across the board, as a strong core is the foundation of a resilient kinetic chain. Walking, picking things up, and many other movements would be impossible without it. Sometimes, it can be a struggle to strengthen the core when some exercises cause pain or discomfort to the back; in […]

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Burpees for Birthdays

RDA Team — Mon, 24 Sep 2018 17:31:06 +0000

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…), and it made me think a lot more […]

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The Biggest Crossover Mistakes – Part 2

RDA Team — Thu, 13 Sep 2018 16:40:59 +0000

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 I see skaters – AT ALL LEVELS – making, that cause their […]

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The Biggest Crossover Mistakes – Part 1

RDA Team — Wed, 29 Aug 2018 15:46:06 +0000

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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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Move THIS: No-Kettlebell Swings

RDA Team — Thu, 16 Nov 2017 20:39:14 +0000

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 you don’t have access to kettlebells! (watch the video […]

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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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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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“Cardio Circuit Situation” Workout

RDA Team — Fri, 21 Oct 2016 20:52:48 +0000

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 | 20 arm circles each direction OR the Super Quick Warm-Up Routine. >> quick link back […]

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The Power Jam Workout

RDA Team — Sat, 15 Oct 2016 13:00:57 +0000

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 arm circles each direction. >> quick link back to […]

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