power/agility Archives | https://rollerderbyathletics.com/tag/power-agility/ Thu, 09 Feb 2023 20:07:18 +0000 en-US hourly 1 https://wordpress.org/?v=6.2.9 https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/cropped-RDA-logo-square-512-1.png?fit=32%2C32&ssl=1 power/agility Archives | https://rollerderbyathletics.com/tag/power-agility/ 32 32 41369847 The Conquer Anything HIIT Workout https://rollerderbyathletics.com/conquer-anything/ https://rollerderbyathletics.com/conquer-anything/#comments Wed, 30 Nov 2016 16:08:35 +0000 http://rollerderbyathletics.com/?p=20882 Sometimes you want to be invincible. Sometimes you need to feel like you can conquer anything! That’s where high intensity interval training (HIIT) comes in. It’s damn hard work, but in the end, you’re ready to take on the world (and that scary blocker on the other team). If it seems weird that I’m in Toronto and […]

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]]> https://rollerderbyathletics.com/conquer-anything/feed/ 2 20882 Turkey Trot Workout https://rollerderbyathletics.com/rocktober-turkey-trot/ https://rollerderbyathletics.com/rocktober-turkey-trot/#respond Sat, 08 Oct 2016 15:00:05 +0000 http://rollerderbyathletics.com/?p=11905 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 circles each direction. >> quick link back […]

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]]> https://rollerderbyathletics.com/rocktober-turkey-trot/feed/ 0 11905 Better Burpees, Eight Ways https://rollerderbyathletics.com/better-burpees-eight-ways/ https://rollerderbyathletics.com/better-burpees-eight-ways/#comments Tue, 30 Aug 2016 13:38:50 +0000 http://rollerderbyathletics.com/?p=11223 Good news! Burpees are for winners! Bad news! You might not be doing them very well… Burpees can be a wonderful exercise, building strength, power, and endurance all in one delicious, muscle-burning move. But there are some mistakes to watch out for to prevent injury, and to get the most benefit out of every hop. Check out this […]

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]]> https://rollerderbyathletics.com/better-burpees-eight-ways/feed/ 2 11223 A Hop in the Park Interval Workout https://rollerderbyathletics.com/hop-in-the-park/ https://rollerderbyathletics.com/hop-in-the-park/#comments Tue, 19 Apr 2016 21:16:56 +0000 http://www.rollerderbyathletics.com/?p=9882 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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]]> https://rollerderbyathletics.com/hop-in-the-park/feed/ 2 9882 All-Star Jammer Juice Workout https://rollerderbyathletics.com/all-star-jammerjuice/ https://rollerderbyathletics.com/all-star-jammerjuice/#comments Sun, 04 Oct 2015 16:00:38 +0000 http://www.rollerderbyathletics.com/?p=6701 The ability to sustain your endurance, speed and power from the first whistle to the last whistle takes a lot of training. Do this workout, and you’ll be ready for anything at your next bout. Two minutes of hard work, followed by a one-minute rest, then repeat. Sound familiar? You need: A stopwatch or interval […]

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]]> https://rollerderbyathletics.com/all-star-jammerjuice/feed/ 1 6701 Power Up with Plyo https://rollerderbyathletics.com/power-up-with-plyo/ Fri, 21 Aug 2015 18:16:59 +0000 http://www.rollerderbyathletics.com/?p=6230 Wether you want to punch through the scrum start or move another blocker at will to create offense, you'll want to power up with plyo to make it happen!

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]]> 6230 The 25,000 Fan Pyramid Workout https://rollerderbyathletics.com/pyramid/ https://rollerderbyathletics.com/pyramid/#comments Wed, 15 Apr 2015 11:22:24 +0000 http://www.rollerderbyathletics.com/?p=5077 What's got 25,000 thumbs and loves burpees?? Roller Derby Athletics' fans, that's what! Come celebrate with this 25,000 Fan Pyramid workout.

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]]> https://rollerderbyathletics.com/pyramid/feed/ 3 5077 Super-Plyo Workout for Roller Derby https://rollerderbyathletics.com/super-plyo/ https://rollerderbyathletics.com/super-plyo/#respond Tue, 16 Sep 2014 18:44:06 +0000 http://rollerderbyathletics.com/?p=3862 Plyo workouts are the key to building fast-twitch muscles needed for quick accelerations and powerful hits in Roller Derby.

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]]> https://rollerderbyathletics.com/super-plyo/feed/ 0 3862 Pre-Hab! Stability Training Workout https://rollerderbyathletics.com/prehab-stability/ https://rollerderbyathletics.com/prehab-stability/#comments Thu, 07 Aug 2014 19:00:42 +0000 http://rollerderbyathletics.com/?p=3665 Everyone emails me asking how to become more agile as a skater. Well, friends - stability training is a big part of your answer. (Other parts include leg strength, core strength, and ninja skills).

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]]> https://rollerderbyathletics.com/prehab-stability/feed/ 7 3665 Spring Cleaning HIIT Workout https://rollerderbyathletics.com/spring-cleaning/ https://rollerderbyathletics.com/spring-cleaning/#respond Wed, 14 May 2014 05:28:46 +0000 http://www.rollerderbyathletics.com/?p=1672 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 dusted off an oldie but a goodie and brought it some […]

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]]> https://rollerderbyathletics.com/spring-cleaning/feed/ 0 1672 Feel The Burn Workout https://rollerderbyathletics.com/feel-the-burn/ https://rollerderbyathletics.com/feel-the-burn/#comments Thu, 12 Dec 2013 03:02:17 +0000 http://www.rollerderbyathletics.com/?p=1538 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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]]> https://rollerderbyathletics.com/feel-the-burn/feed/ 9 1538 Another Seven Minutes in Heaven https://rollerderbyathletics.com/anotherseven-minutes/ https://rollerderbyathletics.com/anotherseven-minutes/#respond Tue, 27 Aug 2013 13:11:37 +0000 http://www.rollerderbyathletics.com/?p=1231 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 workout!! The great thing about this workout is it requires […]

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