21 May, 2011


There are two different types of muscle responsible for performance as it relates to roller derby and many other sports for that matter. The first is slow twitch muscle, muscles responsible for helping with endurance. The second is fast twitch muscle, the ones that control bursts of speed, quick deceleration, and hare like side to side movements. Fast twitch muscles are what we are focusing on today.

5 min warm up
Stretch (this is really important)
4x 50 meter sprints
4x 100 meter sprints
4x 200 meter sprints
4x 400 meter sprints
2x 60 sec planks
2x 25 crunches of your choosing
5 mincool down



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