We’ve got everything roller derby training-related that you might need – everything off-skates that is! From sport-specific workouts to bout day nutrition, you’ll find it here. Looking for dedicated Roller Derby fitness training? Check out our Training Programs or get All-Star Access!
Workout Focus: Power & Agility! Intensity: moderate You need: a timer, rolled towel or t-shirt, and a bench or box. Mat optional. Suggested Warmup: 25 Jumping Jacks | 30 High Knees | 20 Half Squats | 20 Good Mornings | 20 Walking Lunges Stability …
Read More
Workout Focus: Endurance, Power & Agility, Lower Body You need: a timer Suggested Warmup: 30s each: Jumping Jacks, Half Squats, Good Mornings, High Knees Stability Training: Walking Lunges with a reach-back: 20 lunges (=10 each side) x 2 All-Star …
Read More
Workout Focus: Core / Stability You Need: A mat and a physio ball (see notes if you don’t have a ball!) Intensity: Light Suggested Warmup: See below Stability Training: Included in the workout! All-Star NO-MO’-FOMO Workout Kick your “Fear of M…
Read More
Hey there, friends! This week I'm offering a sneak peek into what Membership looks like at Roller Derby Athletics. Whether you're an All-Star Member, or a full-blown MVP (which gets you full access to all the training programs too), every single week I …
Read More
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 blocke…
Read More
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 fo…
Read More
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 t…
Read More
Just like the cliché poem about Kindergarten, all I really need to know in life, I learned in Roller Derby. With a nod to Robert Fulghum… And a thank you to Nic Charest, from www.rollergirl.ca - my favourite skate shop - for the image! If you fail, …
Read More
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 s…
Read More
Know how I'm always going on about how you need more Omega-3s in your diet? Well, today's ingredient is here to help! Especially if you're vegan/vegetarian and can't eat fish or fish oil. Flax is ready to help you hit your healthy fat targets! Today's In…
Read More
Do you feel like you're not getting enough protein or enough veggies in your diet? Well, here's a solution - more chickpeas! Since they are a legume, chickpeas are considered both a vegetable and protein, giving you twice the bang for your buck! Today's …
Read More
Yeah, yeah, I know we've talked about how great turmeric is before, but we've never talked about how to cook with it! So, let's get the science out of the way, and talk about some delicious curries and spicy dishes! Today's Ingredient: Turmeric What is …
Read More
In the last two Mental Muscle posts we met two Roller Derby Athletics members, Sara and Chelsea, who shared with us what diverts their attention and the refocusing plans that help keep them on track. Both these athletes were faced with distractions that h…
Read More
In the last Mental Muscle post, you met 'Sara' and learned about her Refocusing Plan as a jammer who struggles with key moments in games. Focusing is your ability to concentrate on specific cues in your environment. Having strong focusing skills can allo…
Read More
Like many athletes, 'Sara' felt that she was not reaching her full potential on the track. She knew that she was getting distracted and needed a plan to change her mindset. Focus is your ability to concentrate on certain key elements (aka cues) in your…
Read More
Exercise: Upper Body Warm-Up and Mobility SequenceDo: Follow this sequence before doing heavy lifting or extensive upper body training.Don't: Let your ribs poke forward during pass-throughs, pull-aparts, or cactus arms.Here's the sequence:10 Pass-through…
Read More
Exercise: Bear Crawls Great for: warm up, coordination, core strength, shoulder strength. Do: Get on all fours, then just hover your knees above the ground. Crawl using opposite hand/foot. Keep your core braced and relatively still. Do: When going b…
Read More
Exercise: Engage your Transverse Abdominis (TVA) Do: Hold for a count of eight, and repeat three times. This is a good beginning to any on-skate time or an agility or plyo workout, to get your core working for you. Do: Start easy and increase the forc…
Read MoreCheck out our flash Summer Sale in the SHOP page...! Dismiss