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
Diet Coke and Hair-Spray 