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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…

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…

RDA Insider: Roller Derby World Cup

If you caught some of the action from the Blood & Thunder Roller Derby World Cup last weekend, you saw how physically tough the game play was. How does one of the top roller derby teams in the world prepare for a four-day, seven-game tournament? I ca…

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…

“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 …

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…

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…

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…

Prehab! Proper Form

Ladies and Gentlemen: prepare yourselves for a hard truth! Life is much too short to waste even a minute of it doing half-ass workouts with bad form. Here comes another one: getting an injury from cross-training is super super lame. No one at the office…

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…

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 …

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…

How 1,435 Female Athletes Built Happy Knees

Today's video is an exercise program designed to reduce knee injuries. I've actually adapted this workout from a program for female soccer players, developed by the Santa Monica Orthopaedic and Sports Medicine Research Foundation. They called it PEP (prev…

Fresh Meat Injury Prevention Workout!

For the newest, freshest meat in town - it's important to work on strengthening muscles that will help keep you injury free, AND make your skating stronger. The keys here are ankle strength, knee stabilising, and core strength. This routine is light enoug…

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