Creating Body Balance – Even Up Your Non-Derby Side

Skating left all the damn time is, no surprise, going to cause muscle imbalances in your body and also make you much better at doing derby skills with one leg or in one direction than the other.   Most people’s plow stops are better on their right foot and most people find transitioning to the left (towards the inside of …

Fresh Meat Pain – How the eff do I get lower??

If you’re a freshie, I bet the most heard phrase at training is “get lower!”. Coaches like to tell people to “get lower” all the time, especially during fresh meat when they’re trying to teach a room full of Bambi-on-rollerskaters how to skate safely. But what exactly is low? In derby stance, low means; knees bent, butt down, chest up …

Workout Quickies – Agility Dots Workout!

Agility   We could all probably do with a bit more of it in our derby lives; to hippity hop your way up the inside line, to turn on a dime to bridge a jammer back and a million other scenarios.   Luckily, agility workouts can be mega easy to do, don’t require much space and minimal equipment. In fact, keeping …

Squats For People Who Can’t Squat (like me)

Squats are the bane of my gym-life.   No matter how much I stretch I cannot bend the various joints at the correct angle to get a true parallel squat. You can keep telling me how good deep squats are for me, how I need to stand with my feet hip width apart, put the weight into my heels, break …

Workout Quickies – Recreate Skates With Ankle Weights!

This is the first of a new sort-of regular feature – Workout Quickies!   These are designed to give you ideas and inspiration to use in your own gym sessions rather than be proper workouts to follow along.   As you may have gathered from the title, this one’s about recreating the feeling of having skates on your feet by …

I Like Big Butts And I Cannot Lie – Create A Killer Derby Booty

Butts are awesome. I love bums in all shapes and sizes. Apparently so does Ginger Snap and The Internet.  You can often hear a spectator saying “Dat ass” when watching roller derby. But having junk in the trunk is not only good for filling out booty shorts, a strong money maker helps protect you from injuries and makes you powerful and …

Get Higher Baby – Jump For Roller Derby

Did you know part of your minimum skills involves jumping? Over cones?!   And that jumping in derby is really important – jumping over fallen bodies or across  the apex for example?   Thoughts of tripping, face-planting, landing on your arse, breaking bones and the high possibility of dying, are all things that can hold a n00b back when they are learning to …

Derby To The Core – Roller Derby Workout Video!

You probably already know this but Roller Derby requires a lot of core strength – to stay upright, give big hits and change direction quickly. You also need a strong core to do cool things like jump the apex!   Having a nice strong core helps prevent things like back injures too.   I don’t just mean rippling washboard abs …

HIIT those 27 laps hard – Roller Derby Workout Video!

Five minutes.  Doesn’t sound like a long time. That is until you have to skate 27 laps of a roller derby track within that time. Then 5 minutes feels like unending, lung burning torture. I have come to almost enjoy the 27 in 5 since upgrading my skates, getting fitter and FINALLY reaching the target! I was happy at 27 but …

Get Better At Backwards Skating

Backwards skating is hard, right? As a Freshie, trying going backwards for the first time can be nigh on impossibru!  It hurts like hell too, you use muscles you didn’t even know you had!   But backwards skating is essential in the derby of today and in my opinion, is super fun too. If you wanna chest block, use your flank, …