Resources for Athletes

RDA All-Star: Leigh F!

We love our members here at RDA, and we sometimes take a minute to tell the world how awesome they are! We have a super special member to recognize today. She's been with us since LITERAL DAY ONE - one of the first people ever to sign up for our first Pu…

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 …

Sun’s Out Guns Out: The Challenge Returns!

Results are in and the conclusion is clear: this program is forecasting some serious gainz for spring! Sun's out, guns out! Everybody's favourite 4-week challenge is back to pump up your upper body strength, shoulder stability, and general tank top vibes…

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All-Star Power Medley Workout

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 …

All-Star Hufflepuff Workout

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 …

All-Star NO-MO’-FOMO Workout

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…

AMRAP Side to Side Workout

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 …

The Conquer Anything HIIT Workout

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…

Better Burpees, Eight Ways

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…

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March Break Bites

It's March Break! That means fun times with the fam or friends, and some fun snacks to keep you going! Kids love to help out in the kitchen, as long as you can make food (and healthy food especially) fun. All these recipes are kid-friendly in the k…

Keeping Your Heart Healthy

It's Valentine's Day! Time to think about your heart, and keeping it healthy! Did you know that your heart beats approximately 2.5 billion times over the average lifetime, transporting gallons and gallons of blood, oxygen, fuel, hormones and essent…

From Resolutions to Results

I hate New Year's Resolutions. Okay, I don't hate them. But I certainly don't love them either. While I can see the appeal of a month of excess (December) followed by a brand new routine to supposedly last until next December, I think the whole set-…

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Get Inside Team Canada’s Mental Game

By Jess Paternostro, aka Jess Bandit - Team Canada Roller Derby Head Coach Have you ever wondered how a diverse national team mentally prepares to compete on an international level? Short weeks ago, the world watched and cheered as athletes represented …

Unlock Your Confident Mindset!

We've all been there. We've all told ourselves we're not good enough, even though we are. We've crumbled under pressure, because we let doubts, fears, and a Debbie Downer of an inner voice kill our confidence. But here's the deal: no matter how much you …

Change Your Talk, Change Your Game

"Mind over matter"... "Rule your mind or it will rule you"... You've heard motivational quotes like these before. Although they sound cheesy or trite, there is truth to these sayings. Your mind is powerful. In a roller derby application, the thoughts t…

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How-to: Upper Body Warm-Up

This movement prep will help you be more successful in your upper body workouts, by improving your mobility and stability while warming you up! The video itself takes a little longer as I walk you through the do's, don'ts and alternatives, but the whole …

How-to: Bear Crawls

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…

How-to: Engage your TVA

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…

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