Tag: #DerbyGoals

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Derby Goals 2025

How to Crush It On and Off the Track

Another derby season is here, which means it’s time to set some goals and actually follow through. Whether you’re trying to level up your blocking, improve your endurance, get more confident on your skates, or just survive another year of full-contact madness, having a clear plan makes all the difference.

The hard part isn’t setting the goals. It’s staying consistent.

So here’s a breakdown of how to follow through, build momentum, and make real progress this season.

Step 1: Get Specific About Your Goals

Saying “I want to get better at blocking” is too vague. What does better look like? Get clear on the details.

Instead, try:

✅ “I want to land strong lateral blocks and control jammers instead of reacting.”
✅ “I’ll practice my plow stops for 15 minutes before every practice until I can stop exactly where I want.”

The more specific you are, the easier it is to track progress and stay motivated.

Step 2: Break Big Goals into Small Wins

A massive goal can feel overwhelming without a step-by-step plan. Breaking it down makes it doable.

🏆 Trying to build endurance? Start by shaving five seconds off your 27-in-5 time.
🏆 Want to master apex jumps? Focus on power drills and controlled landings before going full speed.
🏆 Looking to feel more confident on the track? Try speaking up more at practice, asking for feedback, or adding one new skill per week.

Small wins build momentum. And momentum keeps you moving forward.

Step 3: Keep Yourself Accountable

Most people lose steam because no one is holding them to it. You can fix that.

📌 Find an accountability partner. A teammate who checks in and pushes you when needed.
📌 Track your training. Write down what you worked on, what felt strong, and what needs more time.
📌 Film yourself. Watching playback helps you see what’s actually happening on the track.
📌 Put your goals out there. Post them in your league’s group chat, on a whiteboard, or online.

Make it harder to quit than to keep going.

Step 4: Train Off-Skates (Yes, It Matters)

Only training at practice limits your progress. Strength, mobility, and fuel matter more than people like to admit.

🏋️‍♀️ Strength training builds power and stability.
🧘‍♀️ Mobility work improves your balance and makes you harder to knock down.
🥦 Nutrition and rest affect energy, recovery, and how your body holds up through the season.

You can’t skate your best if your body isn’t ready for it.

Step 5: Be Willing to Adjust

Sometimes the goals you set in January stop making sense by June. That’s not failure. That’s awareness.

Maybe you wanted to jam, but blocking turned out to be your thing. Maybe you planned to play every game, but your knees need a different pace.

Reassess. Rework. Keep showing up.

My Derby Goals for 2025

Here’s what I’m working on this season:

🔥 Stronger lateral blocking. I want to control space and deliver intentional hits instead of reacting on the fly.
🔥 Explosive speed bursts. Endurance is great, but I want to be able to accelerate fast and close gaps quicker.
🔥 Better teamwork and leadership. This sport doesn’t work without trust and communication, and I want to build both.

Your turn. What are your derby goals for 2025? Drop them in the comments or share your favorite tip for sticking with them. Let’s make this season one to be proud of.

xoxo
-S

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The Ultimate Cross-Training Program for Roller Derby

Hey Derby fam! Your Royal Thighness Scrapperella here, back with another edition of #DoItDerby—the series where we push boundaries, break limits, and level up our roller derby game. Whether you’re a jammer, blocker, or pivot, cross-training is essential to perform your best on the track. But with so many training options, it can be tough to know where to start.

I’ve been researching intense cross-training programs designed specifically for derby athletes (yep, that’s us), and I’m excited to share what I’ve put together!

This program is all about building power, endurance, agility, and flexibility to keep you fast, strong, and injury-free. Let’s break it down:

The #DoItDerby Cross-Training Program

Day 1: Strength Training (Lower Body Focus)
Roller derby is all about explosive power—whether you’re pushing through the pack or making sharp turns on your skates. This workout will give your legs the strength to crush the track:

  • Squats: 4 sets of 10-12 reps
  • Deadlifts: 4 sets of 8-10 reps
  • Lunges: 3 sets of 12 reps per leg
  • Glute Bridges: 3 sets of 15 reps
    Bonus: Your booty will thank you!

Day 2: Agility & Plyometrics
We’ve all had that moment when we need to dodge a hit or sprint to close a gap. Plyo exercises will keep you light on your feet and ready for any move:

  • Lateral Bounds: 3 sets of 20 reps
  • Box Jumps: 4 sets of 8 reps
  • Skater Lunges: 3 sets of 15 reps per leg
  • Sprint Intervals: 6 rounds of 30-second sprints, 30-second rest
    This is where you start to feel like a ninja on wheels.

Day 3: Endurance Training
You know the feeling—it’s the last jam, and you’re out of gas. This endurance workout will help you keep up that momentum, even when the game goes into overtime:

  • HIIT (High-Intensity Interval Training): 30-45 minutes of alternating between high- and low-intensity efforts.
    Or try a long-distance run or cycle to build that staying power.

Day 4: Core & Stability
A strong core is your secret weapon on the track. It gives you balance, power, and resilience against those nasty hits:

  • Planks: 3 sets of 45 seconds
  • Russian Twists: 4 sets of 20 reps per side
  • Dead Bugs: 3 sets of 12 reps
  • Medicine Ball Slams: 4 sets of 10 reps
    Stabilizing your core helps you hit harder and stay solid during gameplay.

Day 5: Upper Body Strength
Your legs do the heavy lifting, but let’s not forget those arms. Whether it’s for blocking or bracing, your upper body needs strength too:

  • Push-ups: 4 sets of 10-12 reps
  • Bench Press: 4 sets of 8-10 reps
  • Overhead Shoulder Press: 3 sets of 8-10 reps
  • Triceps Dips: 3 sets of 12-15 reps
    Make your hits count and your blocks stronger with a killer upper body routine.

Day 6: Active Recovery/Restorative Yoga
We’ve got to keep our bodies flexible and mobile, so on Day 6, I recommend active recovery like yoga. It’ll improve your flexibility and help you recover from all that intense training.

  • Low-Impact Yoga Video: Focus on stretching those hamstrings, hips, and back. Trust me, your body will thank you on game day. I really enjoy Yoga with Bird and Yoga with Adriene on YouTube for any and all of my yoga desires.

Day 7: Rest or Skills Practice
Sometimes you need to listen to your body and take a full rest day, or if you’re feeling up to it, hit the track for some light skills practice. Sharpening your footwork or perfecting your hits on a lighter day can make all the difference.

Why Cross-Training Matters in Roller Derby

Cross-training isn’t just about looking fierce (though that’s always a bonus!). It’s about improving your game in all aspects—speed, strength, endurance, and mental toughness. It also helps prevent injuries, which is crucial when you’re out there hitting and being hit multiple times a game.

Personally, this program has made a huge difference in how I feel both on and off the track. My endurance is better, my hits are stronger, and I’ve been able to recover faster after tough games. Whether you’re just starting out or you’re a seasoned derby vet, cross-training will take your skills to the next level.

Ready to #DoItDerby?

I challenge you to give this cross-training program a try. Let me know how it goes, and don’t forget to listen to your body—progress takes time, but the results will come. Remember, you’ve got the power to level up, on and off the track. Let’s keep rolling strong!

#DoItDerby #CrossTraining #LevelUp

xoxo
-S