Let's Say It's Game Day

Let's just say it is game day. For some of you it may not be but I'm just saying it is anyway.Hopefully last night you got some good sleep and this morning you had a good breakfast. Your going to need it when the track turns into hostile territory this evening. Sometime around noon it will be a good idea to go out and get a nice light jog in. Definitely don't forget to stretch. Off to the game early I suspect. With a sport this good how can you not get amped to get there asap. Another quick stretch and a good, short warm up. What i mean here is that a warm up should elevate your heart rate and you should break a sweat but a warm up should not be any true exertion. This will help you get to the first jam and it's all up to you from there. Best of luck!!!

J

P.S. If you have any favorite pregame rituals or superstitions feel free to share. Generally these things crack me up!

Weeks Over Again

Another week has drawn to a close and many in the derby community are gearing up for a game weekend. A couple of things to remember here. Even if you have a big game coming up you still need to be working out. Your body will react to competition much better if it is not given a total break. With that in mind, the next couple of days including game day should be relatively light, allowing you to have the most energy to expend when it counts. If you are playing Saturday what you do today matters as much if not more. Eat well today. This means balancing your meals with carbs., fats, and proteins. There is not a need to "carb load" today due to the nature of the sport, however, if you have found a balance that works for you as an individual keep it up. That being said, here is your workout today.

5 min. warm up
Stretch
1/2 mile light jog
25 meters karaoke step(grapevine) (each side)
2x 60 sec. planks
25 reg crunches (slow)
25 crunches w/ feet elevated (slow)
5 min. cool down
Stretch

One other note. If you can stay out of the sun and stay hydrated your results will be drastically better. Hope you have a great Friday!

J

Envy

That's right, I am envious, and so are many others. Let's think about it. As roller girls you kind of have the best of all worlds. You get to be athletes, to compete at the highest level of a sport in front of crowds of hundreds, maybe thousands of people. You get the camaraderie that only takes place on a team with people you choose to play with. I reminisce of my days as an athlete, time spent traveling, working hard, sweating, celebrating, mourning, and occasionally bleeding in a world that was unlike the one I currently live in. I remember times that I loved my teammates for being there, operating as a unit, being of one mind, a singleness of purpose and that purpose was our best interest as a team. I also remember times that I hated my teammates, their comments, tempers, personalities, and attitudes. Looking back from where I sit today, i miss even the worst of times. I even miss losing as a team. Knowing the pain that filled me could be seen in the eyes of my mates as we silently commiserated. And who can forget the elation of a well won victory. What's the point of this rambling? I simply wanted to remind you that these times that you are blessed to compete are special and so are the women that you get to compete with. The rest of us will continue to come, to support you, to enjoy the beauty of competition that we desperately miss, and to see the next incredible jam or jaw dropping hit. Like modern day female gladiators, you remind us of the essence that we struggle to grasp at in the real world. The competition to really live. And you do this while looking incredible. That being said, let's go to work!

5 min. warm up
Stretch
3x 10 lunges (each leg)
3x 10push ups
3x 10 speed skater jumps
50 meters karaoke(grapevine)
4x 30 sec. planks
2x 10 hip ups
25 bicycle crunches(each side)
2x 10 side crunches (each side)
5 min. cooldown
Stretch

Enjoy!

J

Intensity Part II

One of the other benefits of intensity is the ability to get great results from a lesser time commitment. That is what today is all about. This will help in the first five minutes and the last five minutes of a game. Make no mistake, this is where 90% of all athletic competition is won or lost. so without further adieu, let's go to work!

5 min. warm up
Stretch
20 min. interval training ( moderate to fast pace run: 2 min., light jog/fast walk 2 min.)
3x 10 regular push ups
2x 25 regular crunches (rapid fire)
2x 25 crunches with your feet up( rapid fire)
2x 10 supermans
5 min. cool down
Stretch

Enjoy!

J

Intensity

Yesterday we kicked the week off to a good start. Let's keep the ball rolling by stepping it up a notch today and tomorrow. The workout for today is centered around intensity. Before we get too far, let me clarify what I mean by intensity. I am not talking about walking around grunting with your veins popping out of your eyeballs intensity nor anything to do with child birth. I am talking about being aware of the body; the muscles as they work, and getting the most out of each of them. This sounds ridiculous but one of the most effective ways to do this is to think about it, concentrate. Like some jedi mind-trick this will help you get all of the force you can out of each muscle. It will also help you get around the track faster and hit harder so there's a bonus! Here is your workout:

5 min. warm up
Stretch
50 meters of karaoke steps(grapvines) (each side)
2x 20 squat jumps
3x 10 inverted rows
2x 20 medium box jumps
2x 20 fire hydrant leg lifts (each side)
2x 20 donkey kickbacks
3x 10 wide push ups
3x 10 tricep dips
3x 10 bicep curls( sometimes it's all about looking good, I'm just saying)
3x 20 calf raises
4x 60sec. planks
5 min. cool down
Stretch

A couple of notes real quick. Any exercise involving quick movement(running, jumping) should be completed quickly. Intensity in this case means at speed. Any exercise involving isolated muscle contraction(everything else) should be completed at a slow pace with a full range of motion. Intensity in these exercises means time under stress. Last thing to keep in mind is that there is a difference between a good burn and bad pain. If something hurts, Stop Doing It! Enjoy.

J

Back to the Grind!

Hope everyone enjoyed their weekends. This week we are getting straight into it! Today's workout should be moderately difficult, like a 7 out of 10. If it is too easy, speed up, too hard slow down. Here you go!

10min. warm up
Stretch
50 meters lunges
2x 25 meters skipping for distance
2x 25 meters bear crawl
2x 10 meters crab walk
2x 25 meters Karaoke Step( grapevine) (each side)
20 squat jumps
2x 10 push ups
2x 10 speed skater jumps (each side)
50 crunches of your choosing
5 min cool down
Stretch

Keep in mind this is a workout that is designed to strengthen you body as well as begin to address some muscle imbalances that are common from skating only in one direction. It should be difficult. Enjoy.

J

Get Outside

It's Saturday! Get outside and enjoy it. here is your workout!

5 min. warm up
Stretch
25 meter bear crawl.
25 meter skipping for height
25 meter skipping for distance
20 min. moderate cardio. your choice( jog, swim, bike, skate, pogo, it's all up to you)
2x 30sec. planks
2x 15sec. superman
5 min. cool down
Stretch

J

The Decision

We have reached the point in the week where the really hard choices come into play. Hopefully at this point you have four good hard days of work under your belt this week. Now the rubber meets the road. The weekend is here and summer is in full swing. Patios are open and ladies drink cheap about everywhere you go. So what's it going to be? Here is a little information just so you can make an informed decision. For one alcoholic beverage your body is unable to absorb nutrients properly for the next two days. This is a good way to piss hard work down the drain. Don't think I just don't get it. Roller derby is a sport with one of the longest seasons I have ever heard of. It is also a sport full of some of the most fun women I have ever met. I am not suggesting that you do not drink while in season. I am suggesting that you should be aware of how alcohol affects your performance. A lack of nutrients means that your body is more susceptible to injury and sickness. Nothing is worse than getting injured in the middle of what could be an incredible season and not being able to finish it on skates. So this weekend keep that in mind. That being said, today is going to be a relatively light day for the workout so enjoy!!!

5min. Warm up
Stretch
30min. light jog
4x 30 sec. planks
4x 30sec. Skier Squats( go down and hold)
4x 25 crunches
2x 25 side leg lifts
5min. Cool down

Have Fun!

J

Respect

I took an opportunity this week to get a little skating of my own done and I have to say today I have a little more respect for roller girls. Using proper skating form kind of made my back hurt like fuck and demonstrated to me the lack of flexibility in my ankles. I can only imagine the fun of being able to crush people while your at it. One thing that this little excursion made blatantly clear was the incredible need for a strong core and tough inner and outer thighs and glutes. Today we are going to focus a little more on these areas!!!

15min. Warm Up
Stretch
3x 10 pushups
3x 10 inverted rows
3x 10 front arm raises
3x 15 standing straight arm twists(each side)
10x 5sec. supermans
2x 10 quadruped (each side)
2x 25 ball crunches
2x 25 med. ball twist crunch
5min. Cooldown
Stretch

Enjoy!

J

In the Mind of an Animal

Sometimes the difference between winning and losing is simply mentality. Being mentally prepared is often as important, if not more so, than being physically prepared. This week the workouts have been more than a little nasty. Simply put, they were designed to hurt. If you over prepare physically and mentally when you are not in a game situation, you will not have to question whether your abilities will carry you through in a game. Once you've taken a few punches and realize you're not made of glass, you don't feel alive unless you're pushing yourself as far as you can go.The best example of this mentality in the derby world that i know of is Annie Maul. I had a chance to catch up with her over the weekend as she helped her team, the KC Roller Warriors to another stellar victory. She was voted the MVP of the bout which just adds to the long list of credentials This woman has gathered by kicking ass! Annie Maul, #111, is also the captain of her home team, The Victory Vixens, and arguably one of the hardest working players in the sport. If she's not skating, she is probably at the gym. When we sat down the conversation went like this:

Congratulations on your latest victory!

Anne: Thank you.!It was another really good team effort. All of the girls played really hard!

So let's start off with explaining how you got your name?

Anne: When i was looking for my derby name i wanted something that was both feminine and aggressive, brutal and destructive. I was with Oucho Marx one night and it just sort of hit us. I checked the national registry ( at the time it was a piece of paper that was kept at the rink) and found that it was available. That's how it happened!

Do you have a personal theme song?

Anne: My personal theme song would be "Eye of the Tiger" by Survivor. I especially love the line "Rising up to the challenge of our rivals". That pumps my shit up!!!

Any pet peeves?

Anne: People who freak out about stupid stuff that they can't control. Oh and quitters. I really hate people who quit without finishing something.

Without roller derby, what would you do?

Anne: Is there anything else? I guess I would travel. Probably go to more concerts and read more.

What would you have to say is your favorite thing about roller derby?

Anne: Only one? Seriously? I guess I'd say knocking bitches out. Releasing aggression is something that we all need. Controlled aggression is ok right?

Do you have a favorite exercise?

Anne: My favorite way to exercise is to ride my bike. Bike riding makes me feel like a little kid again. Adventure and mischief almost always follow.

What are your top five songs to skate to?

Anne: 1. Riot by The Sounds, 2. Pump It by The Black Eyed Peas, 3. Move Bitch by Ludacris, 4. Outta My Way by Damone, and 5. Get Up and Go by Damone

Any advise you want to leave us with?

Anne: ( laughing ) Advise? There will be ups and downs in your skating and your life. Just keep doing. Never give up, Never quit

Thank you Annie Maul For taking the time to share your passion for the game . I hope your season continues to go well and i wish you and your team the best of luck.

today the goal as you go through your workout is to dig deep and find the right mentality to bring out the best in yourself. This, again, is going to be a rough one. Here is your workout!

5min. Warm Up
Stretch
4x 50meters skipping for distance
4x 25meters skipping for height
3x 20 speed skaters
2x 30 sec. mountain climbers
10 min. of interval training ( Sprint 30 sec., Jog 90sec.)
2x 25meters lunges
2x 25meters bear crawls
4x 60sec planks
4x 25 bicycle crunches
2min. Cool down
Stretch


Enjoy!

J

Hard Core

The trunk of your body or your "core" is the source of all your movement. A strong core will make your whole life easier and your derby game even more phenomenal. First of all, what does the word "core" actually refer to? Most people believe that this refers to your abs. That is only part of the answer though. Your core refers to all of the muscles in your abdominal region, your hip flexors, obliques, diaphragm,glutes, lats, traps, and all of the muscles along your spine. This is a lot of area to focus on, however, we can cover it effectively with relative simplicity. Crunches are a great exercise but they are not necessarily a core exercise . Planks, on the other hand, focus on all of the stabilizing muscles that make up the core and force them to work properly. The benefits to this kind of work out are better balance and stability, improved endurance, better posture, and more overall strength without a huge, muscley appearance. Be stronger and look better doing it; not too bad! Here is your workout for today!!!

10 min. Warm Up
Stretch
4x 30 sec. plank
4x 15 sec. bridge
2x 15 sec. side plank(each side)
4x 15 sec. double leg abdominal press
4x 10 sec. supermans
3x 10 woodchops with resistance
2x 25 torso twists with medicine ball
2x 25 ball crunches
2x leg lifts (drawing numbers 1-10)
2x 25 bicycle crunches
5 min. Cool down
Stretch

Enjoy and please feel free to ask if there are any questions!!!

J

Step It Up

I have to start this week out with a huge thank you to the KCRW all-star team and offer my congratulations for their victory over Springfield. Getting a chance to see you skate was amazing as usual and I was happy to see you win by well over 150 points. Yesterday was all about adventure. I hope you took the time to enjoy it because it is Monday and we are back to business. This weeks business will be pain. We must first learn to endure pain so that we can then learn to inflict it. We will be starting the week off hard and keeping a higher tempo throughout the rest of the week. This will help your skating to continue improving so you will attain peak performance as we move toward the big national tournaments. Without further adieu, here is your workout!

10min. warm up
stretch
3x 20 squat jumps
3x 10 squat thrusts (burpee)
3x 15 pushups
2x 25 side leg lifts (each side)
3x 10 sumo squats
3x 15 front arm raise
3x 15 lateral arm raise
50 meters skipping for distance
50 meters of lunges
10 min. cooldown
stretch

That is about all of it. Couple of thoughts: 1. This should hurt 2. When it hurts tomorrow, take a bath in epsom salts 3. If you are feeling stiff, take a longer time to warm up. You will feel better after getting some blood through your muscles.

I will leave you with a quote that has been widely used and to the best of my knowledge is of unknown origin. If you apply this to your game, your workout, or your life I promise it will help.
Here you go!

A New Day

This is the beginning of a new day. We have been given this day to use as we will.We can waste it or use it for good but what we do today is important. We have exchanged a day of our lives for it. When tomorrow comes today will be gone forever, leaving in it's place something we have traded for it. We want it to be gained not lost, good not evil, success not failure in order that we should not regret the price we paid for it.

Make it a good one and enjoy!!!

J

Adventure

Sometimes in life you just need a little adventure. Today the mission and the workout is to go have one. Make sure that there is a little risk, a lot of activity, some excitement, danger and lot's of fun. Let me know how it works out and enjoy!

J

The Weeks Over

It' s Saturday so we are going to brief. Some of you are playing bouts today so we are going to do a little warm up to freshen up the legs. The rest of you will be practicing hard so feel free to just double the workout and that should get you pretty close. The focus to day is cardiovascular endurance. Here you go!!!

5 min. Warm up
Stretch
20 min. interval training ( run for 3 minutes, jog for 2 minutes, Repeat)
4x 45sec. planks
2x25 crunches
5 min. Cool down
Stretch

If this is too intense, switch it to run 2 jog 3 or run 1 jog 4. Whatever level your at this will be effective. Enjoy!!!

J

Take It To The Streets

One of my favorite things about roller girls is the swagger that comes with being one. In a world that is generally just freaked the fuck out, derby girls still seem to float through with confidence dripping from their skates. It's that calm cool attitude that says you might want to think twice before you try to hit me or i am coming for your ass. Today, let's take that to the streets. I am not suggesting any bar fights or other militant behavior. Just a little competition with yourself and the the attitude to draw some attention. Today we are going to be out of the gym and off the track. I recommend finding a track to run or bike on and showing up the girl who did her hair and make-up before she almost broke a sweat. You can always join a pick-up game of any kind and let the boys know that there are women in this world who came to play and can look better than them doing it. If none of this sounds any good, throw a frisbee and hope it's not a windy day. The biggest key to this is that you are not going straight to the bars to start beating your body up the wrong way before you go and beat it up the right way. So let's see some swagger today and get some core work just for posterity sake. Here is your brief workout!

Warm up
Stretch
4x 30 sec. planks
2x25 crunches(regular)
2x10 leg lifts
2x 10 bicycle crunches
Cool down
Stretch

Still The Most Awesome Sport Around

I just saw an ad for Cheerios featuring Miss American Thighs from Gotham. All I can say is that it's about time that the rest of the world recognized the athleticism that is involved within this sport. The way I see it, this puts roller girls in the same category as Olympic gold medalist Shawn Johnson and NASCAR driver Clint Bowyer. Not bad company to keep as far as people who require incredible amounts of focus, dedication, and athleticism. Now before we get too far ahead ourselves, let's keep in mind that there is still a lot of ground to be gained in most of the public's mind. The way that i propose we do this is by good, hard work. The better the shape you are in, the faster you can skate, the harder you can hit, and the more the rest of us can experience the sport that most of you live for. That being said, Here is your workout!!!

10 min. warm up
Stretch
30 sec. mountain climbers
3x 12 overhead press
3x 12 front raise
3x15 side leg lifts(each side)
25 old school sit ups( all the way up, all the way down)
25 bicycle crunches
Leg lifts (drawing the numbers 1-10 with your feet)
10 min cool down
Stretch

I am serious about you drawing the numbers 1-10 with your feet while doing led lifts. Watch out for 8 and 10. They are nasty!!! Enjoy!

J

This One Is Going To Hurt

Welcome to the middle of the week. This week, Wednesday will be synonymous with hell. I know, it's a little dark and foreboding to start a workout blog out this way on a day that is commonly referred to as "hump day" but that is the way we are going. Before we get too far in, let's talk rationale. At this point we are at least two days toward recovering from a weekend of bouts and other stresses on your body. The rest of the week from here should be about preparing for your next bout so that you can be in top form. That leaves us right here, with a good hard day of training. Your workout is as follows:

5 min. warm up
Stretch
3x 10 squat jumps
3x 10 dive bomb push ups
2x 50 meters skipping for distance
50 meters bear crawl
2x 10 inverted rows
10 squat thrusts( burpees)
3x 10 regular push ups
25 bicycle crunches
2x 25 regular crunches
4x 15 sec. leg lifts
5 min . cool down
stretch

A couple of quick notes: to get the most out of this style of training, there should be little to no rest between exercises. I would recommend no more than 15sec. between sets. Your heart rate should be a little racy through most all of the time that your working. Please remember that this is a workout. You are going to have to listen to your own body to tell you how best to execute. If your are getting light-headed, ears are ringing, or vision is getting fuzzy, sit down and let your heart rate fall back to it's normal range. If you are experiencing pain, this is normal. If the pain is acute or in a joint rather than a muscle, slow yourself down. As an athlete you will have to know how to read the messages your body sends so that you are able to get the most productivity possible without injury. Feel free to email me or comment any questions and have a great day!!!

J

P.S. I am currently working on pictures to accompany the workouts to help clarify proper form.

Let's Mix Things Up A Bit

It's so late it's early and I have to be in the gym before the sun. Today I am encouraging you not to join me in my misery. Don't get me wrong, I love an establishment that markets pain and sweat as much as the next guy. Sometimes you just have to break the routine though. Let's dispel a few common myths right of the bat.

Myth #1: Working out has to take hours and hours, specifically cardio

False! The truth is that we only need to raise the heart rate. 20 min. of interval training, circuit training, or cleaning your house has shown to be as effective at burning calories as 45-60 min. of light jogging

Myth #2: I have to be in a gym to get a workout.

False again! You can get a workout anywhere. The purpose of a workout is to exert force beyond that which your body requires to survive. Running, swimming, biking, jumping cleaning, dancing, laughing and of course skating all qualify as workouts.

Myth #3: There is only one way to get the proper workout.

Not the truth. I will agree that there are some ways that are more effective and certainly some ways that are quite a bit harder on your joints, but there is simply no one right way. Do what works best for you!!!

With those myths out of the way, let me give you a few thoughts on what I would be doing if I were not stuck in the gym all day.

1. Go swimming- Swimming is kind of the best of all worlds. Unless you are afraid of water that is. Swimming is a mixture of cardiovascular, aerobic and resistance training. Not to mention it is one of the few types of workouts that if you quit half way through, you die!!!
2. Play with a ball in the park- whether a football, soccer ball, basketball, softball, or tennis ball; all can be effective for off the track training. Some of the benefits of this include better coordination, balance, strength, and speed.
3. Ride a Bicycle- good for building endurance, leg strength, and response time(especially in traffic) , riding a bicycle can be another great way to break up the monotony and lessen your carbon footprint. If you prefer unicycles, tricycles, or pogo sticks feel free. All are equally effective.

The other upside to this methodology is that it will help balance out a derby girls body. Skating fast and turning left leaves your body out of balance through time. Forcing your body to do something different will help bring your body back into balance and ultimately help your performance on the track.

Here is a quick ab workout you can finish either before or after you go enjoy your life outside of the gym!!!

2x 10 second superman
2x 45 sec. plank
2x 10 ultra slow crunches(regular)
2x 10 ultra slow crunches (knees bent, feet in the air)

Have a Great Day!!!!

J

So It's Monday!

The weekend is over and probably still somewhat of a haze. Here's to hoping you enjoyed it! As for me, this weekend I was given an incredible opportunity to speak with several of the countries finest derby girls. Some were gracious enough to give me some feedback and insight into how they view themselves as female athletes. I would like to begin this week by highlighting one of these awesome women.

Yesterday I was able to catch up with the phenomenal Dementia of the Kansas City Roller Warriors at a photo shoot for the All-Star team. She has no doubt been a dominating presence on the national derby scene and currently is a force to be reckoned with on her KCRW home team "The Knockouts" as well as the Warriors All-Stars. When I caught up with her at the shoot, she certainly proved that she can work a camera lens over as well as any opponent. Dementia has the charisma that is characteristic of almost every derby girl I have met. With her long dark hair she would almost remind you of a young Joan Jett on skates. She let me know that this was her first season in KC, she was previously of the Houston roller girls, And her number is D13. The rest of the conversation went like this:


How long have you been playing roller derby?

D13: Since 2005 so about 5 and 1/2 years

What is your favorite position to play?

D13: I started off as a jammer in Houston and now i play pivot. I guess i love all positions equally. Pivot is my new favorite though i guess.

Any Secret talents that the rest of us don't know about?

D13: Not really. Although I can make my stomach growl on command.

How many times a week do you exercise?

D13: Usually 4-5 times per week

Any favorite things you do to workout?

D13: I really like to work my core the most. I feel that this is so important. I typically do some Iso-metric lifts and dance around a lot.

What are the top 5 songs in your workout playlist?

D13: "Ima Be" by The Black Eyed Peas, " I've Got the Power" by Snap!," Get Into the Groove" by Madonna," What It Feels Like For a Girl" by Madonna, and " Boom Boom Pow" by the Black Eyed Peas

Favorite inspirational movie?

D13: "Love Actually". I like " Dirty Dancing", "Death Proof" and " The Breakfast Club" too!

Any injuries?

D13: I tore my ACL kickboxing

At what moment did you realize that you were officially a Derby Girl?

D13: I think it was a Dust Devil 2006with the Houston All-Stars. It was my first national tournament and i remember skating with the girls, girls from Austin and Kansas City, and just being like , these are my "sheros"! That's when i knew i was a roller girl. I am an adrenaline junkie anyway, but i love this sport and these women so much!!!


Dementia, I would like to offer you my sincere thanks for your time and wish you the best of luck throughout the rest of your season. It was truly a pleasure to talk with you!

Now back to the business of kicking our own asses!!!! Here is your workout for today and it is centered a lot around your core and flexibility.


5 min. warm up
Stretch
3x 10 standing straight arm twists
3x 20 ball squats with weights
3x 10 dive bomb push-ups
15 lunges each leg
4 x 30sec. planks
2x 25 ball crunches
2x 25 bicycle crunches
2x 25 hip ups
2x 25 back extensions
5 min. cool down
stretch

Enjoy!

J

Sunday Fun Day!!!

We are at end of your weekend and the beginning of your next week. Here is where we will discuss your options on how to attack today. Sunday will find all of us in different conditions. For some, it will find us after a good day of relaxing and practice. For others, it will be a hangover from an after party and bruises from a hard fought game. Let me say once more neither of these are reasons not to do something.

Starting with the first group, let's breakdown an ideal workout to start the week off right!

10 min. warm up
stretch
4x 30 sec. mountain climbers
2x 20 push ups
2x 25 skier squats
50 meters skipping for height
2x 20 overhead press
4x 15 sec. planks
2x 25 crunches (feet on the ground)
2x 25 crunches (knees bent, feet in the air)
5 min. cool down
stretch again

Alright, moving on to the second group. Your warm up and stretch are even more vital than normal. Getting your heart rate up and moving blood through your body will actually help you recover faster. Here is your workout.

15 min warm up
stretch
2x 15 donkey kick backs (each leg)
2x 15 side leg lifts(each side)
2x 20 push ups
2x 20 overhead press
2x 20 45 degree rows
2x 30sec. planks
2x 25 crunches (feet on the ground)
2x 25 crunches (knees bent, feet in the air)
10 min. cool down
stretch

Just to clarify, this workout is designed for athletes who are in the middle of there season still striving to reach peak performance. Derby girls, I feel, are among the premier of female athletes. You skate with confidence, you play with passion, and you keep coming back for the love of the game. Remember that your work out and practices are there to help you not only fall further in love with the game but also to help you excel. Past that, Just keep being the amazing women that you are!!!

J

Days Off Are For Wimps (Sometimes)

Welcome to the weekend. Most of you have worked hard all week and are ready for a break. Some of you have a hangover and a bout tonight. None of these are good excuses to not get something done today. All that being said, today we are going to take it a little easy. Your workout is as follows!!!

Start out with a thorough stretch while practicing your most intimidating game face (If people are laughing you are probably not scary enough and should try harder!)
Nice Slow 1-2 mile jog (10-12 min. mile)
2 planks 30 sec. each
2x 25 regular crunches ( go slow and focus on form)
Stretch again this time envisioning your best interpretive dance of Journey's "Don't Stop Believing"

That's it. This will help you through practice or a game and prepare you for the after practice beer or the dance off at the after party! Enjoy your Saturday!!!

J

The Next Step

So it's Friday and you have survived another week. Before everyone hits happy hour let's do some damage control. As derby girls you were built to party like rock stars. Unlike rock stars, however, you're still athletes. What I mean by this is simple. You have to take care of your body a little bit so that it will continue to carry you around the track. Injuries are like a blindside hit from behind. They are nasty certainly deserving of a major penalty. unfortunately, when dealing with injuries you are the only one who will have to do the time. Here are a few recommendations in avoiding injury:

1. Eat- your body needs energy! Food is the best source of energy for your body. The less processed, the better. Get something in your stomach About an hour before you are working out.

2. Warm Up- you should be beginning to break a sweat before you ever enter a workout

3. Stretch- once your muscles are warm and have some blood moving through them, take the time to stretch them out

4.Cool Down- Bring yourself back from the stratosphere of skating stardom slowly. If you are not
cooling down Your risk of injury goes through the roof.

5.Recover- After you have exerted yourself, your body will again be depleted of the necessary nutrients to keep you healthy. I strongly recommend drinking chocolate milk within 30 min. of completing your workout. Yes, I just said chocolate milk. The benefits of it are as great as most protein shakes or recovery shakes. Might as well enjoy something along the way.

Here is your workout for today! It is relatively light as many of you are preparing for an upcoming bout. Best of luck to all!

5 min warm up
Stretch
2 x 30sec. Mountain climbers
2x15 tricep dips
2x15 side leg lifts (each side)
100 jump ropes ( if you don't have one, just pretend)
2x15 calf raises
5 min. cool down

Regards,
J

Let's do this!!!

So, we can all agree on the fact that roller derby is one of the most awesome sports that a human can engage in. It is a great mixture of athleticism and huge personalities all set to the backdrop of a thunderous crowd surrounding a small track prepared for the battle of the day. So what does it take to be a roller girl? In my opinion it takes quite a bit. Most teams practice two to four times a week and seasons last nine months or more. If you do the math , this adds up to a hell of a lot of work for a roller girls body to have to endure. If you are attempting to be a badass on skates, continue through an entire season at top performance, and stay injury free, it's going to take more than a couple of days a week on skates. It is going to take training daily and that is why i am here.

I have been training roller girls year round for the past two years. The results that these women have seen in there strength, speed, endurance, ability to take or give a hit, and over all resilience has been incredible. That's not to mention that we have built bodies that will snap peoples heads around from fifty feet at any bar. A capable body is also a fucking hot body.

What i am setting out to do here is to give you a copy of a workout to help you improve necessary aspects of a derby girls game. There will be a fresh workout each morning to keep you on track. If you have any questions as to what exercise i am describing, feel free to comment or email me and i will clarify further. So here is the workout today!

1/2 mile warm up jog at a nice slow pace
25 push-ups
10 walking lunges on each leg
10 speed skater jumps (each side)
10 squat jumps
1 plank for 30 sec.
50 regular crunches

Notes: It is not as important that you do all of these repetitions in one set. It is important that you complete every rep for every exercise. You will need this endurance and discipline to carry you through in matches that go harder than were expected.

Until tomorrow,

J