askbtmag ([info]askbtmag) wrote in [info]ask_about_derby,
@ 2007-03-15 06:56:00
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Entry tags:cross-training, roller derby

TOPIC: Cross-training
I want to cross-train for derby. What are the best methods for this?


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Cross Training
[info]bonniedstroir
2007-03-16 07:02 am UTC (link)
Great question! I think the importance of cross training has been (so far) a well kept secret amongst top skaters! It's essential that you do more than roller derby practice if you want to be the most kick ass you can be.

Here's some of my favorites:

OUTDOOR ENDURANCE

Get yourself some big soft wheels and slow bearings. (That way you have to work a little harder for your endurance!)Street skating is the bomb because it's fun to go fast, dodge civilians, and go for long distances with a change of scenery (As opposed to only seeing the four corners of a circle!).

Challenge yourself to skate hard and fast as you can, for as long as you can possibly stand it, then cruise for a little while. Catch your breath and then repeat. You'll be amazed how fucking good you feel after you're done. Endorphins can be addicting, and are soooo good for your endurance!

RIDE A BIKE
Bike riding works a different set of muscles than you do skating, and you'll feel that right away if you do the same thing on a bike: go as hard and long as you can, then cruise, and repeat. (stationary bikes are good, too!)

INDOOR STUFF

Maybe you live in a place where the weather permits very few outdoor activites. You can do these things inside, or at a gym:

*Jumping jacks: so simple, and yet, so effective! Start off with 25 at a time, and move up in increments of 10 each new day you do them. Do them with your skates on for additional training in balance!

*Exaggerated Skipping: skipping, but like, REALLY big skips, are recommneded by personal trainers. You do all the motions of skipping very big and exaggerated. Looks funny, but it's great for strength training and balance.

*Bouncing on your bed: one of my personal favorites! Makes you feel like a little kid, AND strenghtens your muscles/good cardio. Anything you can do in your pajamas is rad. Venus and Serena Williams (tennis players) say their Dad had them jump on their beds for cross training!

Jump Rope: gets your heart rate up, but still is fun and makes you feel like a little kid. Very good exercise. Do it with your skates on for additional training in balance!

That's a start. You can Google "Dry land training" for lots more, but I like to keep things simple, and stick to exercises that are fun for me! Thanks for the question, and good luck!

Labes Out,
*Bonnie*

(Reply to this) (Thread)
Re: Cross Training
(Anonymous)
2008-05-22 06:35 pm UTC (link)
that is awesome advice I can't wait to do jumping jacks with my skates on

xoxo, gainesville roller rebel

(Reply to this) (Parent)
Cross-training for derby
(Anonymous)
2008-12-05 05:57 pm UTC (link)
I love to ski and I feel that it uses similar muscle groups to derby. I also feel stronger after returning to sea level from altitude.

Now I just need to move west.... Eastern skiing doesn't count for much. :-)


Cardinal Sin
OHRG

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