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Burpees for Birthdays

RDA Team — Mon, 24 Sep 2018 17:31:06 +0000

Every year since starting Roller Derby Athletics, I’ve done burpees on my birthday – one for each year. This year, for the first time, I actually felt like I had to train for the event (LOL… so many candles on that cake! That’s a LOT of burpees…), and it made me think a lot more […]

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The Biggest Crossover Mistakes – Part 2

RDA Team — Thu, 13 Sep 2018 16:40:59 +0000

You’re probably making at least one of these 4 big crossover mistakes. But they’re easy to correct if you know what to change. So let’s learn how to crossover more comfortably and confidently! In this video I identify the four biggest crossover mistakes I see skaters – AT ALL LEVELS – making, that cause their […]

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The Biggest Crossover Mistakes – Part 1

RDA Team — Wed, 29 Aug 2018 15:46:06 +0000

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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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How to Master Single Leg Squats

RDA Team — Thu, 22 Mar 2018 17:10:23 +0000

Want to have better agility and explosive power? You need to start with single leg work – and single leg squats are the foundation. Think about it: every skating movement is a drive off one leg. It makes sense, then, that we should train one leg at a time! In our workouts here at RDA […]

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Insights from RollerCon 2017

RDA Team — Mon, 07 Aug 2017 14:31:33 +0000

If I had to use a single word to describe RollerCon, it would be “intense.” If I had more words to use? “Invigorating and surprising.” Whether you attended RollerCon this year or not, and whether or not you’ll ever attend in the future, my big takeaways are things you can start working on NOW to […]

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How to Improve at Derby’s 27 Laps Test

RDA Team — Thu, 16 Oct 2014 17:41:31 +0000

Photo courtesy of my favourite skate shop, www.Rollergirl.ca One of the biggest challenges that haunts all new derby athletes is their minimum skills testing, and particularly the endurance skill – the ol’ “25 in 5” as it used to be called, now the much-less-catchy 27-in-5 laps test, used by the WFTDA as a benchmark for […]

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Fast and Furious Derby Workout

booty — Sun, 23 Mar 2014 20:37:56 +0000

You say ta-bay-ta, I say ta-bah-ta… Either way you slice it, Tabata is a great type of workout to try if you’re pressed for time but want to make an impact. It takes only 4 minutes, but even a session as fast and furious as that can actually make a real improvement to your skating! […]

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Loving it Low Workout

RDA Team — Wed, 12 Mar 2014 05:16:00 +0000

By popular request, this week’s workout is – first and foremost – for anyone who is looking for a strength workout and a good full body sweaty-time. But this one is especially great for those of you who are recovering from an injury. You want to keep your fitness up, but jumping is off the table […]

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They’re New But Are They Improved?

RDA Team — Thu, 18 Apr 2013 06:35:45 +0000

Ask yourself these two very important questions: 1. when is the last time you performed a baseball slide in game play? And, 2. how many times per bout do you turn around 180 degrees and quickly skate in the opposite direction? Did you say “uh, never ever ever?” and “I don’t have that many fingers […]

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Prehab! Proper Form

RDA Team — Tue, 09 Apr 2013 14:22:52 +0000

Ladies and Gentlemen: prepare yourselves for a hard truth! Life is much too short to waste even a minute of it doing half-ass workouts with bad form. Here comes another one: getting an injury from cross-training is super super lame. No one at the office wants to hear about your derby injury that you got […]

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Fresh Meat Injury Prevention Workout!

RDA Team — Sat, 01 Oct 2011 03:18:03 +0000

For the newest, freshest meat in town – it’s important to work on strengthening muscles that will help keep you injury free, AND make your skating stronger. The keys here are ankle strength, knee stabilising, and core strength. This routine is light enough that it can be done daily. 10 calf raises – hold at the […]

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