strength Archives | https://rollerderbyathletics.com/tag/strength/ Mon, 24 Sep 2018 17:32:23 +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 strength Archives | https://rollerderbyathletics.com/tag/strength/ 32 32 41369847 Burpees for Birthdays https://rollerderbyathletics.com/birthday-burpees-39/ https://rollerderbyathletics.com/birthday-burpees-39/#comments Mon, 24 Sep 2018 17:31:06 +0000 https://rollerderbyathletics.com/?p=43166 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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]]> https://rollerderbyathletics.com/birthday-burpees-39/feed/ 1 43166 The Biggest Crossover Mistakes – Part 2 https://rollerderbyathletics.com/crossover-mistakes-2/ https://rollerderbyathletics.com/crossover-mistakes-2/#respond Thu, 13 Sep 2018 16:40:59 +0000 https://rollerderbyathletics.com/?p=43131 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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]]> https://rollerderbyathletics.com/crossover-mistakes-2/feed/ 0 43131 The Biggest Crossover Mistakes – Part 1 https://rollerderbyathletics.com/crossover-mistakes-1/ https://rollerderbyathletics.com/crossover-mistakes-1/#comments Wed, 29 Aug 2018 15:46:06 +0000 https://rollerderbyathletics.com/?p=42954 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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]]> https://rollerderbyathletics.com/crossover-mistakes-1/feed/ 2 42954 Get Stronger Plow Stops for Derby https://rollerderbyathletics.com/stronger-plow-stops/ https://rollerderbyathletics.com/stronger-plow-stops/#comments Thu, 14 Jun 2018 17:49:20 +0000 https://rollerderbyathletics.com/?p=42117 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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]]> https://rollerderbyathletics.com/stronger-plow-stops/feed/ 4 42117 Stability Workout At Home https://rollerderbyathletics.com/stability-workout-at-home/ https://rollerderbyathletics.com/stability-workout-at-home/#respond Thu, 10 May 2018 17:40:10 +0000 https://rollerderbyathletics.com/?p=41670 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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]]> https://rollerderbyathletics.com/stability-workout-at-home/feed/ 0 41670 How to Master Single Leg Squats https://rollerderbyathletics.com/single-leg-squats/ https://rollerderbyathletics.com/single-leg-squats/#respond Thu, 22 Mar 2018 17:10:23 +0000 https://rollerderbyathletics.com/?p=41228 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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]]> https://rollerderbyathletics.com/single-leg-squats/feed/ 0 41228 Move THIS: No-Kettlebell Swings https://rollerderbyathletics.com/mt-ryu-kettlebell-swings/ https://rollerderbyathletics.com/mt-ryu-kettlebell-swings/#respond Thu, 16 Nov 2017 20:39:14 +0000 https://rollerderbyathletics.com/?p=39016 RYU is trying to raise a million reps to help make mental health care more accessible in our communities. My friend Andi Struction tagged me to do the RYU One More Rep Challenge, so I’m taking this chance to show you how to do a “kettlebell” swing when you don’t have access to kettlebells! (watch the video […]

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]]> https://rollerderbyathletics.com/mt-ryu-kettlebell-swings/feed/ 0 39016 All-Star AMRAP 12 Workout https://rollerderbyathletics.com/all-star-amrap12/ https://rollerderbyathletics.com/all-star-amrap12/#respond Sun, 30 Apr 2017 19:58:58 +0000 https://rollerderbyathletics.com/?p=28962 Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engage Your Core Pre-hab!) Stability Training: Finish with 2 x 30s side plank, […]

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]]> https://rollerderbyathletics.com/all-star-amrap12/feed/ 0 28962 My Super-Quick Warm-Up Routine https://rollerderbyathletics.com/quickie-warmup/ https://rollerderbyathletics.com/quickie-warmup/#comments Wed, 29 Jun 2016 14:21:10 +0000 http://www.rollerderbyathletics.com/?p=10639 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, the Quick and Dirty After-Derby Stretch, and How to Stretch Everything in Eight Minutes). […]

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]]> https://rollerderbyathletics.com/quickie-warmup/feed/ 1 10639 How to Stretch Everything in Eight Minutes https://rollerderbyathletics.com/how-to-stretch/ https://rollerderbyathletics.com/how-to-stretch/#comments Wed, 18 May 2016 01:40:28 +0000 http://www.rollerderbyathletics.com/?p=10235 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’s why I’ve been saying for years that we need to drop “stretching for stretching’s sake,” […]

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]]> https://rollerderbyathletics.com/how-to-stretch/feed/ 1 10235 My Quick and Dirty After-Derby Stretch https://rollerderbyathletics.com/stretching-after-derby/ https://rollerderbyathletics.com/stretching-after-derby/#comments Sun, 28 Feb 2016 13:25:00 +0000 http://www.rollerderbyathletics.com/?p=9300 Flexibility training keeps all the gears oiled and running smoothly. This Quick and Dirty Post-Derby Stretch (aka flexibility routine) means no excuses for not stretching after roller derby practice!

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]]> https://rollerderbyathletics.com/stretching-after-derby/feed/ 5 9300 Derby Love for Derby Legs https://rollerderbyathletics.com/derby-love-for-derby-legs/ https://rollerderbyathletics.com/derby-love-for-derby-legs/#comments Mon, 15 Feb 2016 19:17:59 +0000 http://www.rollerderbyathletics.com/?p=8997   I promise: this is a different kind of Valentine. It’s no news that we live in a world with unattainable physical beauty standards for women, underscored by incessant chipper Hallmark-holiday messaging. The past week’s marketing onslaught happened to be specifically about how all women should all be in love, married, and/or decorating the perfect Pinterest-worthy cupcakes. I say, to hell with all that. Let’s […]

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]]> https://rollerderbyathletics.com/derby-love-for-derby-legs/feed/ 1 8997