Resources for Athletes

Burpees for Birthdays

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�…

The Biggest Crossover Mistakes – Part 2

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 …

The Biggest Crossover Mistakes – Part 1

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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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Why Health Food is Trying to Kill You

Okay, well, maybe health food not trying to kill you. But it's definitely trying to mislead you. Our Derby in the Kitchen expert, Lilith NoFair, gets real with the grocery store lingo, so you can know what you're buying, and what you're eating... …

Batch Cooking for People Who Hate Batch Cooking

If you've been keeping up with me (Lilith NoFair) and Derby Fuel, and like basically any heathy eating plan ever, you've likely heard about how great batch cooking is. And that's true. Batch cooking is awesome. It helps you to have healthy options in …

Everything you need to know about Protein

A Day’s Worth of Protein

Protein, protein, protein. I know I go on about eating enough protein quite a bit, but for athletes, your protein intake is one of the most important building blocks for performance and development. And that's why Lilith NoFair is here with this epic ro…

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See Your Best, Be Your Best

It’s time to start seeing yourself at your full potential. I’m not talking about a ‘fake it till you make it’ moment. I'm talking about actually seeing yourself through mental images. Athletes, inside and outside of roller derby, use visualization…

Burpees for Birthdays

How to Beat Tournament Brain Drain

Have you ever experienced tournament brain drain? That mild quicksand feeling of dulled senses, mental fatigue, and lack of sharpness? When it happens, you need to get your head back to its optimal arousal level, quickly. But we can also use some tricks …

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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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