28 September, 2011

Tournament Time

This week is the south-central regional tournament and this year it is right here in Kansas City. Besides the emotional excitement and butterflies that can be associated with multi-day, multi-game tournaments, there is the obvious physical strain. There are a few things that you may want to keep in mind as you enter into tournament play that could help out substantially. First off, all of your heavy lifting so to speak should already be behind you. At this point you are going to reap the benefits of the preparation you have put into your workout for the past year. This should come as a relief to most of you as your hardest of workouts should be behind you for the most part. Secondly, while you don't necessarily want to over exert yourself this week, it does not mean that you should take the time just for relaxing. Keep yourself moving as much as possible in light to moderate activity for the next few days, including the day of a game and your results will be far greater. Third thing: keep your muscles as fresh as possible. A roller derby game is a battle for your body and most of you have the bruises to prove it. Take care of your body and it will take much better care of you when you need it. I am personally a big fan of an ice bath the night before a game, followed by a hot bath with epsom salts. This promotes regrowth of muscle tissue by first reducing swelling and then promoting blood flow. Other than that don't forget to eat and sleep well and best of luck!

5 min warm up
20 push ups
20 inverted rows
4x 30 sec planks
10 meters of lunges
20 min. light jog
5 min cool down

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