prehab Archives |

7 Steps to Rock Your League Holiday Break!

RDA Team — Sat, 22 Dec 2018 21:47:57 +0000

We can get to the other side of our league break feeling stronger and fitter than we started, without sacrificing our well-deserved holiday indulgences. These seven simple steps (I swear, they’re quick and/or easy) for enhancing your holiday fitness routines will show you the way!

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Stability Workout At Home

RDA Team — Thu, 10 May 2018 17:40:10 +0000

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 today’s quick video, I’ve got seven simple stability […]

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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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What’s the best cardio for roller derby?

RDA Team — Thu, 15 Jun 2017 17:23:41 +0000

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 quickly, or just want to avoid that horrible “dead-legs-burning-lungs” feeling at the end […]

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The Four Key Elements of a Derby League Cross-Training Program

RDA Team — Tue, 30 May 2017 05:58:11 +0000

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 best possible on-skate coaching within the resources available to your league. But it also means supporting your […]

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Five Reasons Why Your League Needs A Cross-Training Program

RDA Team — Wed, 24 May 2017 18:11:22 +0000

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, if you take care of them, maintain them, lube their gears (haha, […]

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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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