Tag: pre-hab
7 Steps to Rock Your League Holiday Break!
You know I love chocolate, right? So, if someone told me I needed to give up chocolate to be 3.7% better at roller derby, you know I’d tell them exactly where to shove their advice in a hurry. (#teamcocoa) And that’s why I would NEVER tell you that …
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Stability Workout At Home
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 …
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What’s the best cardio for roller derby?
Cardio. You either love it, or you loathe it. Either way, jammer or blocker, you probably ought to be doing some form of cardiovascular exercise in addition to roller derby practice – especially if you’re trying to level up, improve your endurance qu…
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The Four Key Elements of a Derby League Cross-Training Program
1. Burpees, 2. wind sprints, 3. suicides, and 4. wall sits. Just kidding! As a league, you’re responsible for supporting your athlete members, and creating successful outcomes for individuals, teams, and leagues. Of course this means providing the bes…
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Five Reasons Why Your League Needs A Cross-Training Program
If you’re a roller derby league, charging membership dues, then your members are your customers -- your lifeblood. Much like a bicycle though, if you ride ‘em hard and store ‘em wet, well quite frankly, they won’t last ya long! On the flipside, i…
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My Best Derby Training Tips of 2016
Just about everyone can agree, we're all super (DUPER) glad to be seeing 2016 in the rearview mirror. Don't let the door hit you in the ass on the way out, you crazy year! Nevertheless, there were a few good things to look back on. Perhaps you started pl…
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My Super-Quick Warm-Up Routine
Is that you? Late for practice again?Or maybe you're trying to slot in a quick but intense workout on your lunch break?I've been working on warm-ups and cool-downs, aka "flexibility training" a lot lately (You can check out my Pre-Hab! On-Skate Warmup, t…
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How to Stretch Everything in Eight Minutes
Stretching feels like a chore. “Flexibility Training”, however, feels like something I can sink my teeth into. Competitive Yoga anyone? I kid. But if you’re like me, you’re a fairly competitive sort, and you like to push your boundaries. That’…
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My Quick and Dirty After-Derby Stretch
We’ve all been there. Practice ran late and you’ve got a big meeting at work first thing tomorrow. As quickly as you can, you gear down, throw your sweaty gear into your bag and run out the door – only to wake up the next morning feeling like you…
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Pre-Hab: How to Build A Derby Booty
It’s time for a frank discussion about your butt. It’s lovely – really it is! But it’s been slacking on the job lately, and that’s not doing you any favours for your game. Today I’m going to show you how to first awaken and recruit, then stre…
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Pre-Hab: Build an All-Star Derby Booty
Hello All-Star! Some of this post is identical to the free, public post - but there are added goodies in here, and an extended video, so be sure to read through all the way!It’s time for a frank discussion about your butt.It’s lovely – really it i…
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The Advice that Got 11,023 Skaters Talking in 2015
Could 2015 have been any more [insert spazzy word here!]?? I’m going to give you the hit list of my best advice of the year, but first, a quick rundown on what 2015 brought. It was shocking: Rollercon left the Riviera, Rose City won the Hydra, and …
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7 Steps to Rock Your League Holiday Break!
You know I love chocolate, right? So, if someone told me I needed to give up chocolate to be 3.7% better at roller derby, you know I’d tell them exactly where to shove their advice in a hurry. (#teamcocoa) And that’s why I would NEVER tell you that …
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All-Star Extra: Engage Your Core
Hey there, All-Stars! :) Click here to go back to the main post with full explanation.[rda_video video_url="https://www.youtube.com/embed/aqN1PlOt-Vc"]Print and take this with you: Pre-hab CORE PrintableHere’s the drill. This entire sequence will…
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Pre-Hab: How to Engage Your Core
If you’ve ever been coached or taken a fitness class of any kind, you’ve almost certainly heard the phrase, “engage your core.” But unless you’ve got a strong fitness, yoga, or dance background, that instruction might be really difficult to fol…
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PreHab: How to Reduce Concussions
Despite our helmets and our mouthguards, concussions are among the most frequent, and most traumatic of roller derby injuries. Anyone who's suffered a concussion in derby can tell you how crappy the experience can be, on many levels. From the initial, ac…
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Pro-scuse me? The Best Systems for 2015
It’s that time of year again. A time for incessant year-in-review posts (OK, secretly I actually love those). A time for “new year, new you” blogs and heinous fitspo imagery. It’s a time for the devilish and often sexist marketing ploys of the f…
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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…
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Pre-Hab! Stability Training All-Star extras
Hey there, All-Stars! Here's your extra content on this one - download this PDF handout that summarizes the exercises I showed in the video! Print it out, take it with you, put it under your pillow... :) Pre-hab Stability Handout xo Booty Quake …
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How-to: Build A Slosh Pipe!
Stability Training for roller derby is really really important. I talk all about that in my recent Stability Pre-Hab Video, which you should definitely check out! In it, I use a cool, low-tech hack called a slosh pipe. Although that sounds like some kind…
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Pre-Hab! Stability Training Workout
What's that you say? Another Pre-Hab video? INDEED! Many skaters ask me for tips on how to gain more agility as a skater. Well, friends - stability is a big part of your answer. (Other parts include leg strength, core strength, and ninja skills). It's …
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