Cross Training: Getting and staying in shape for roller derby, both on and off skates

To level up your game and for injury prevention, cross training is essential. In this post we'll talk about working out to get and stay in shape for roller derby.

Workout equipment (source: Wix)

You just joined a roller derby club, you love it, everything’s going great. Depending on your team or your club you might start to hear a word dreaded by some: ‘Offskate’ (‘Renfo’ as we call it in my French club).

Some clubs include off-skate workouts within their practices and some don’t. Is it necessary then to include working out in your roller derby schedule?

In my opinion, yes, a little bit. Does that mean that you need to join a crossfit box and work out every day? No!

In my club's coaching team, we all agreed that exercising outside of or during practice (off-skates) is one of the best ways to prevent injuries. It also helps practice go smoothly. You get way less out of breath. It’s easier to receive impacts. It can also help with your balance.

If you do want to work out, what should you work on?

Honestly, that’s up to you. As a fitness enthusiast my first thought would be to say EVERYTHING! But let’s be honest, we don’t all have the time or the motivation to exercise daily. But I do think that even doing a little 15 or 20-minute session at least once a week can help.

The four main features of a strong and healthy skater are: strength, stability, agility, and endurance. So here are some things you might be interested on working:

Runner on a beach (source: Wix)

Cardio (ewww)

This doesn't necessarily mean running. It could be running, but it could also be long-distance skating, biking, HIIT workouts (High Intensity Interval Training, aka short but intense repetitions of a few exercises of your choice with short rest periods), or just about anything else that gets and keeps your heart rate high.

Explosivity

To be more reactive and powerful on the track, you can increase your explosivity by doing jump-based exercises, and don't forget lateral jumps for quick direction changes.

Planking (source: Wix)

Strength

To prepare your body for giving and receiving impacts, your goal should be to build muscle. You can work your upper body to lay more powerful hits on your opponent or you may choose to develop your pushing skills with leg days. Core strength is perhaps more important even than leg strength in roller derby. Any form of planking (front, side, back, elevated, etc.) will help build your core strength making you better resistant against impacts and improving your balance.

Agility Footwork Ladder (source: Zsig)

Footwork

When we think footwork, we're usually thinking about jammers and their fancy footwork but blockers can also benefit from footwork training to smoothly navigate themselves around a messy pack. We recommend ladder drills (either with a real agility ladder or some simple sidewalk chalk.

Is working out automatically going to make you a better player?

It helps but no. You might get more stamina, be more reactive but the best way to become a better player is to play, watch games, ref or spend time with your team.

Need help with working out?

Once again the derby community proves to be awesome as a bunch of players and coaches post tips and examples on social media. These include: Roller Derby Athletics, Padawan Kelly, Krissy Krash, Optimus Grime, and others!

And you can always ask your team to work out with you and help you get and stay motivated.

This article was written by Guest Writer Adèle "Bonanza Jellybean" Varin and edited by Georgia O'Gifle.