#off skates

[freshmeatguttershy]

(via https://www.youtube.com/watch?v=RnSo8p7sP54)

[nerdyderby]

If you are keeping up with the latest strategy you know that bracing is a huge part of defense in WFTDA derby. Check out this article from Rogue Runner of London Brawling discussing her physical struggles while training this technique. Learn from her mistakes, don't repeat them!

[nerdyderby]

This is a definite possibility.

[rollerderbyordie]

#DerbyStrong Daily Cross Training: Stretch it Out Sunday

Today is a day to work on flexibility and make sure your bendy bits bend the *right* ways the next time you're on the track. 

Here's a 20-minute guided yoga sequence that's sure to leave you feeling relaxed and ready to step up your training on and off skates this coming week:

[rollerderbyordie]

#DerbyStrong Daily Cross Training: ABC Abs

This may seem easy, but once you get started you will really feel it in your core!

Start on your back, hands supporting lower back if necessary, ankles together and hovering over the floor. Simply trace your feet in the air to make each letter.

For example for A the toes will start pointed, left of center, about 6 inches above the floor. Raise feet up to center with legs slightly below perpendicular to the floor then move them down to right of center 6 inches above the floor. Move feet from left to right at mid-level to make finish the "A" shape. Do the rest for the whole alphabet!

If you want to give your brain some exercise as well, try to think of a roller derby term for each letter as you do the exercise. (A - Atomatrix, B- Blocker, etc!) If you get stuck on one, keep tracing that letter with your feet (up to 6 times) until you can come up with a term!

Here's a video from Blogilates if you want to see the exercise in action.

[bustingxkittens-blog]

Happy Knees Training Programme by Roller Derby Athletics.

[derbytastic-blog]

OFFSKATES WORKOUT WITH ACRD

[derbydeets]

Trying to keep fit when you're off with an injury