OFF SKATE EXERCISES
These exercises are recommended by Roller Derby Athletics
LUNGE STRETCH
Why you need it: Every modern human who is seated for much of the work day needs these stretches. As athletes, we can’t afford this hip tightness to persist as it will begin to have trickle-down effects on other muscular-skeletal structures, in particular the low back.
When to do it: After every practice or workout; several times a day if you work at a desk.
How to do it: Stand in a split, bend your front knee so that it is at about a 90-degree angle. Keep your shoulders relaxed, your hips even, your chest open, and your gaze straight ahead. Drive your hips forward until you feel a stretch from the front of your hip, groin, and thigh on your left side. Hold for 20 – 30 seconds. Release, then repeat on the other leg.
TFL STRETCH
Why you need it: When the TFL (Tensor Fasciae Latae) gets tight, it likes to keep it a secret. Tightness can contribute to the low back pain many skaters experience doing pace line or endurance skating drills.
When to do it: this is a really nice cool down stretch after any practice or workout. Best to do this one when your muscles are already warm.
How to do it: Lay on your back, cross your right foot over your left knee – keeping your right knee bent. Use your left hand to pull your right knee across your body. Hold for 10 – 30 seconds. Repeat on the other side.
ONE FOOT BALANCE
Why you need it: This exercise will strengthen all the small stabiliser muscles in your lower leg, and improve your balance.
When to do it: a few times a week, any time and place where it wouldn’t be socially weird to take your shoes off.
How to do it: Stand with your feet hip-width apart and your weight equally distributed on both legs. Lift one leg off the floor and bend it back at the knee. Hold for as long as you can maintain good form, up to 30 seconds. Repeat on the other side.
RESISTANCE BAND DEADLIFTS
Why you need it: the traditional deadlift works your full “posterior chain” – all the muscles running up the back side of your legs and body, including your core. It’s great for developing full body strength and power.
When to do it: twice a week, when well warmed up, during strength training.
How to do it: Stand with your feet flat on the floor and hip-width apart, standing on a long resistance band. Lean over as far as you can and hold onto the band. Keep your back flat and your shins roughly vertical. Then, stand back up in a slow, controlled manner. Return to the starting position by bending at the hips and repeat.
BICYCLE SIT UPS
Why you need it: for harder hits, better balance, and to support your core for other more intense full-body exercises.
When to do it: before or after practice, or add on to any workout. Try for 30 slow reps alternating sides (so 15 each side), 3-5 times a week. You can definitely do more if you want – just try to balance it out with something to work your low back.
How to do it: Lie down and place your arms behind your head, pointing your elbows outward. Lift your knees to 90 degrees and raise your upper body. Rotate your trunk, moving your right elbow and left knee toward each other while simultaneously straightening your right leg, then return to the starting position. To avoid strain, keep your lower back on the floor and shoulders away from your ears.
LUNGE WALK
Why you need it: Two words. Knee stability. Plus a host of other good things like foot and ankle strength, power development, and strengthening your glutes.
When to do it: Walking lunges are a great warm up before any workout or practice. You could do unweighted lunge work several days a week without ill effects, to the tune of 10-30 reps per side.
How to do it: Stand with your feet hip-width apart, take a step forward with your right foot, and then slowly bend both knees until your back knee is just above the floor. Stand back up, take a step forward with your left foot and bend both knees until your back knee is just above the floor. Repeat.
PUSH UPS – FULL or MODIFIED
Why you need it: for strong bracing while blocking! For hard hits, and stability to resist them! For stamina to fight through an impenetrable wall of blockers! What’s not to love?
When to do it: 3-5 days a week. I love knocking off a few push-ups first thing in the morning, but you can do them before or after practice, during strength training, or as part of a high intensity interval workout too!
How to do it: Get down on all fours, placing your hands slightly wider than your shoulders. Optional: Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat.
SQUATS
Why you need it: for leg and core strength. Squats primarily work your glutes, quads, and hamstrings, but also involve the muscles of your feet and calves, and your core.
When to do it: after warming up. Body weight squats can be done at high repetitions (20+, multiple sets) several times a week. Plyometric versions (squat jumps) should be at a lower volume, 2-3 times a week.
How to do it: Stand up with your feet shoulder-width apart. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees. Press your heels into the floor to return to the initial position. Repeat.
GLUTE BRIDGE
Why you need it: glute bridges will help you to both “wake up” lazy muscles and strengthen them.
When to do it: spend 60s before every practice, and before any training session, to get your glutes engaged and ready to do their job! Like hip flexor stretches above, you can throw in some glute bridges any time the mood strikes you for some butt-flexing.
How to do it: Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in, so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.
PLANK – ELBOWS or STRAIGHT ARMS
Why you need it: full body strength, stability, and stamina, particularly for your core, but also recruiting from your quads, glutes, back and shoulders.
When to do it: any time at all! You can plank without a warm-up, or tack 30-90 seconds of planking on to the end of any training session.
How to do it: Get into a push-up position, with your elbows under your shoulders and your feet hip-width apart. Optional: Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line. Hold for as long as possible. Keep your core engaged, your abs tight, and breathe slowly and deeply. Maintain your body in a straight line, from your head down to your feet.