Just starting out? Looking to build strength? Want to be a badass?
It's not all about the skates. Really.
Derby is part mental game. You have to get your head in the right mindset! Watch footage, visualize yourself doing those things you struggle with at practice, and do power stances in front of your bathroom mirror every morning.
Derby takes a TON of core strength and proper form to make each stride powerful and worthwhile.
This is a great blog post about some off-skates work you can do at home or at your cubicle:
http://alinedecat.wordpress.com/2013/07/08/5-ways-to-improve-your-skating-in-everyday-life/
You can also do wall sits. Lots of them. Get rid of your chair at your desk and do squats .
Build up proper derby muscle groups, and you will turn into a DERBY ANIMAL. Rawwwrrr!!!
Derby muscle groups to concentrate on:
ankles
legs (calves, shins, quads, hamstrings)
hip flexors (loosen those puppies up!)
lower back
abs
lungs (endurance/cardio!)
If you are putting together a workout for yourself, make sure it's programmed for derby. Doing bench presses all day will not make you a better skater. Doing leg presses will. Bike often... it is the #1 best way to cross-train for derby muscles!
As always, be careful when attempting new exercises and learn proper form before attempting something new! Over-committing to squats will stress out knee tendons and create issues. Knees over toes, shoulder width apart!
What are you doing at your next derby get-together while drinking? WALL SITS!! Make it a game. Last one squatting doesn't have to drink the nasty concoction of rootbeer schnapps and hot 100, mixed with PBR!
Or you could just be a nerd like me and do wall sits to music in your living room.
-Calamity
ps. Also, I do recommend healthy eating to become a true derby machine. We are athletes and should fuel our bodies right! No more burgers and fries after hard practices, girls.... don't undo everything you just did! Some fantastic skaters are vegans, vegetarians, some eat paleo, and some just eat healthy food. I struggle with eating clean all the time, but even a little effort goes a long way. Drink lots of water, too. Odorless and colorless!!
It's not all about the skates. Really.
Derby is part mental game. You have to get your head in the right mindset! Watch footage, visualize yourself doing those things you struggle with at practice, and do power stances in front of your bathroom mirror every morning.
 |
| All hail the Queen of Power Stances! |
Derby takes a TON of core strength and proper form to make each stride powerful and worthwhile.
This is a great blog post about some off-skates work you can do at home or at your cubicle:
http://alinedecat.wordpress.com/2013/07/08/5-ways-to-improve-your-skating-in-everyday-life/
You can also do wall sits. Lots of them. Get rid of your chair at your desk and do squats .
ALL. DAY. LONG.
I did this at my desk. You can, too! |
| Like this ass? Make it yours! |
Build up proper derby muscle groups, and you will turn into a DERBY ANIMAL. Rawwwrrr!!!
 |
| Eats Jammers 4 Breakfast |
Derby muscle groups to concentrate on:
ankles
legs (calves, shins, quads, hamstrings)
hip flexors (loosen those puppies up!)
lower back
abs
lungs (endurance/cardio!)
If you are putting together a workout for yourself, make sure it's programmed for derby. Doing bench presses all day will not make you a better skater. Doing leg presses will. Bike often... it is the #1 best way to cross-train for derby muscles!
As always, be careful when attempting new exercises and learn proper form before attempting something new! Over-committing to squats will stress out knee tendons and create issues. Knees over toes, shoulder width apart!
What are you doing at your next derby get-together while drinking? WALL SITS!! Make it a game. Last one squatting doesn't have to drink the nasty concoction of rootbeer schnapps and hot 100, mixed with PBR!
Or you could just be a nerd like me and do wall sits to music in your living room.
-Calamity
ps. Also, I do recommend healthy eating to become a true derby machine. We are athletes and should fuel our bodies right! No more burgers and fries after hard practices, girls.... don't undo everything you just did! Some fantastic skaters are vegans, vegetarians, some eat paleo, and some just eat healthy food. I struggle with eating clean all the time, but even a little effort goes a long way. Drink lots of water, too. Odorless and colorless!!
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