lunge jumps Archives |

A Hop in the Park Interval Workout

RDA Team — Tue, 19 Apr 2016 21:16:56 +0000

When designed for derby, HIIT workouts are killer for building full body strength, endurance, and that endurance reserve you need at the end of a bout!

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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 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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Feel The Burn Workout

RDA Team — Thu, 12 Dec 2013 03:02:17 +0000

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 solid, and aim to complete As Many Rounds As […]

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Bring It! Time Challenge Workout

RDA Team — Sun, 16 Jun 2013 19:36:27 +0000

Some days you need to be truly ready to BRING IT. Today is one of those days. This workout means business! We are going to hit the deck with a whole lot of strength and cardio in this workout. Your upper body, lower body, and core will be feeling it, and your lungs will be […]

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Ready For Battle Workout

RDA Team — Tue, 28 May 2013 12:48:29 +0000

There are many things in a roller derby bout that we have no control over. Officials, the other team, the floor surface… so it’s critical to focus on the things we CAN control. A good attitude, resiliency in the face of challenges, and well-maintained gear are among the factors that you can control on game […]

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Give it A Hundred and Ten Workout

RDA Team — Tue, 19 Feb 2013 20:15:23 +0000

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 way. This workout builds power […]

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How 1,435 Female Athletes Built Happy Knees

RDA Team — Wed, 07 Nov 2012 06:24:36 +0000

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 (prevent injury and enhance performance) and, using their program, a group of 1,435 female soccer players showed […]

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Booster Juice workout

RDA Team — Tue, 23 Oct 2012 08:40:55 +0000

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 new camera and microphone! As my teammate Chica Bomb said, “oh great, […]

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