Resources for Athletes
Free Workouts
All-Star Workouts
All-Star Power Medley Workout
Workout Focus: Power & Agility! Intensity: moderate You need: a timer, rolled towel or t-shirt, and a bench or box. Mat optional. Suggested Warmup: 25 Jumping Jacks | 30 High Knees | 20 Half Squats | 20 Good Mornings | 20 Walking Lunges Stability Trai…
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All-Star Hufflepuff Workout
Workout Focus: Endurance, Power & Agility, Lower Body You need: a timer Suggested Warmup: 30s each: Jumping Jacks, Half Squats, Good Mornings, High Knees Stability Training: Walking Lunges with a reach-back: 20 lunges (=10 each side) x 2 All-Star Huff…
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All-Star NO-MO’-FOMO Workout
Workout Focus: Core / Stability You Need: A mat and a physio ball (see notes if you don’t have a ball!) Intensity: Light Suggested Warmup: See below Stability Training: Included in the workout! All-Star NO-MO’-FOMO Workout Kick your “Fear of Missing…
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AMRAP Side to Side Workout
Hey there, friends! This week I'm offering a sneak peek into what Membership looks like at Roller Derby Athletics. Whether you're an All-Star Member, or a full-blown MVP (which gets you full access to all the training programs too), every single week I …
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The Conquer Anything HIIT Workout
Sometimes you want to be invincible. Sometimes you need to feel like you can conquer anything! That's where high intensity interval training (HIIT) comes in. It's damn hard work, but in the end, you're ready to take on the world (and that scary blocke…
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Better Burpees, Eight Ways
Good news! Burpees are for winners! Bad news! You might not be doing them very well... Burpees can be a wonderful exercise, building strength, power, and endurance all in one delicious, muscle-burning move. But there are some mistakes to watch out fo…
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Fix Your Squats: A PSA
Roller Derby: It's me, Booty Quake. And it's time for a very frank discussion. There's a scourge in our community that has been ignored for too long, and I can no longer stand by and watch it happen. It's time for us all to come together to fix the …
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Insights from RollerCon 2017
If I had to use a single word to describe RollerCon, it would be “intense.” If I had more words to use? “Invigorating and surprising.” Whether you attended RollerCon this year or not, and whether or not you'll ever attend in the future, my big t…
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All I Really Need to Know, I Learned in Roller Derby
Just like the cliché poem about Kindergarten, all I really need to know in life, I learned in Roller Derby. With a nod to Robert Fulghum… And a thank you to Nic Charest, from www.rollergirl.ca - my favourite skate shop - for the image! If you fail, …
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Ask NoFair: How Can I Snack Better?
We reached out to you guys to see if there were any other pressing Kitchen Questions, and MAN, did you deliver! One of the most repeated questions was "how can I snack healthier, but with something easy and portable?" That's an awesome questions, and a…
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Ask NoFair: Eating for Weight Loss or Eating for Performance?
About a million years ago, Booty asked me what the biggest mistake people make when changing their diet to fuel for derby. The unequivocal answer is that they start eating for weight loss instead of eating for performance. There are SO many diets out the…
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Level Up Your Playoff Snacks
Another Playoff season is upon us! Who is having a watch party? And at that watch party, what are you serving? I'm back with some healthy munchies that will make you the hit of the season! The theme for all of these tasty treats is replacing your g…
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Maximizing Your Off Season
With the end of the WFTDA and MRDA playoffs upon us, most athletes are heading into an off season. Off season is essential for recovery, as it allows athletes an opportunity to rest their bodies and minds after a high intensity and sometimes stressful sea…
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Mental Muscle Playoff Special: Preparing with Falcon Punch
The 2017 WFTDA Division 1 Playoffs season has begun, with teams from all over the world competing for a chance to make it to Championships. During these playoff weekends, have you ever wondered how these athletes prepare? And not just physically prepare,…
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Avoiding Burnout
20,000 km in 10 days. Since my last post, I’ve travelled with Team Canada to the UK (from the Northern HemisFear tournament to Birmingham boot camp), back to Montreal, and after just one day at home, west to beautiful Vancouver for the MRDA playoffs. I…
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How-to: Upper Body Warm-Up
Exercise: Upper Body Warm-Up and Mobility Sequence Do: Follow this sequence before doing heavy lifting or extensive upper body training. Don’t: Let your ribs poke forward during pass-throughs, pull-aparts, or cactus arms. Here’s the sequence:…
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How-to: Bear Crawls
Exercise: Bear Crawls Great for: warm up, coordination, core strength, shoulder strength. Do: Get on all fours, then just hover your knees above the ground. Crawl using opposite hand/foot. Keep your core braced and relatively still. Do: When going back…
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How-to: Engage your TVA
Exercise: Engage your Transverse Abdominis (TVA) Do: Hold for a count of eight, and repeat three times. This is a good beginning to any on-skate time or an agility or plyo workout, to get your core working for you. Do: Start easy and increase the force …
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