mobilisation Archives |

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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Fix Your Squats: A PSA

RDA Team — Wed, 25 Oct 2017 06:12:30 +0000

Roller Derby: It’s me, Booty Quake. And it’s time for a very frank discussion. There’s a scourge in our community that has been ignored for too long, and I can no longer stand by and watch it happen. It’s time for us all to come together to fix the #1 problem in roller derby today… […]

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Maintenance Monday: Build Ankle Strength!

RDA Team — Mon, 26 Jun 2017 18:11:57 +0000

Every roller derby athlete needs excellent foot and ankle strength, in order to get the most out of our skates! Having stronger muscles in our lower leg will allow us to balance more easily, use our edges more effectively, and have a stronger skating stride. All super important roller derby skills, right? Today’s #MaintenanceMonday work […]

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Maintenance Monday: Solve Your Hip Pain with TFL

RDA Team — Mon, 15 May 2017 19:50:18 +0000

Ladies and gents, meet the Starbucks Muscle! Otherwise known as the TFL, or Tensor Fascia Latae, it’s the star of this week’s #MaintenanceMonday. TFL might also be the magic ingredient that will help you finally solve your hip pain. I call it “the Starbucks Muscle” because it’s the easiest way to remember its name. It sounds like something […]

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Maintenance Monday: My Hottest Hip Stretches

RDA Team — Mon, 24 Apr 2017 19:25:07 +0000

So, when was the last time you stretched your Inferior Gemellus? What? You don’t even know what that is…? Fear not. Inferior Gemellus is just one of the external rotators of your hip. There’s a little pack of them deep under your gluteus maximus. They hang out and work together, and they’re such a rebel group […]

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Maintenance Monday: A Better Quad Stretch!

RDA Team — Mon, 10 Apr 2017 16:02:02 +0000

On #MaintenanceMonday, I try to help you give your bod a little extra TLC. This week, it’s a way better quad stretch! Most of us fail to give our quads the TLC they deserve. After all, these big ol’ sexy muscles do a lot, from extending the knee joint, to helping us squat (hello, derby stance!) to flexing the […]

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Maintenance Monday: Cactus Arms

RDA Team — Sun, 02 Apr 2017 21:13:34 +0000

On #MaintenanceMonday, I try to help you give your bod a little extra TLC. This week, it’s a deceptively simple move that may teach you some surprising facts about your shoulder mobility! “Cactus Arms” will either feel nice, but pretty easy, OR you will discover you have a significantly limited range of motion on one or both […]

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Maintenance Monday: Charlie’s Angels Stretch

RDA Team — Mon, 20 Mar 2017 04:30:26 +0000

On #MaintenanceMonday, I try to help you give your bod a little extra TLC. This week, it’s an upper body stretch that feels F#$%ing amazing, for reals. You’re going to make like the Charlie’s Angels silhouette graphic, and use the ol’ two-handed finger-gun to give yourself a wonderful movement and stretch through your upper back, shoulders and neck. […]

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Maintenance Monday: How to Roll with The Stick!

RDA Team — Mon, 06 Mar 2017 05:01:13 +0000

On #maintenancemonday, I try to help you give your bod a little extra TLC. This week, I show you an alternative to foam rolling for loosening up your tight muscles. It’s called The Stick, yo! Foam rolling is highly recommended. But if you’re like me and you don’t actually heed that advice very often, it can be a […]

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Maintenance Monday: A Way-Better Hamstring Stretch

RDA Team — Mon, 27 Feb 2017 07:01:15 +0000

On #maintenancemonday, I try to help you give your bod a little extra TLC. This week, I show you a way (WAY) more effective hamstring stretch! As usual, frequently when I use the word ‘stretch’ I really mean a mobilisation, or a dynamic stretch (not a static stretch). Feel free to catch up on my older tirades on why […]

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Maintenance Monday: Superhero Stretch

RDA Team — Sun, 19 Feb 2017 18:00:36 +0000

On #maintenancemonday, I try to give you a little something wonderful to do for your body! We spend enough time bashing ourselves (and others) around, that it’s important to remember to take a little time for maintenance. I’ve been using this move to warm up my teams, and in my own off-skates training sessions, for about […]

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Maintenance Monday: Thoracic Rotation

RDA Team — Mon, 13 Feb 2017 16:52:43 +0000

Welcome to Maintance Monday, a little segment where we give our bodies some love, and do something nice for them. Like this little thoracic rotation mobilisation I’ve got for episode one! I’m always trawling around for new things to try, and this move is one of my very favourites that I’ve picked up in the […]

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