The Roller Derby Advice You Don't Want to Hear

Today I address those of you who are thinking of joining roller derby, or have just begun.

The advice I'm about to impart probably does not apply to those of you who are already athletic, adding roller derby to your already long list of sports experience. It is targeted to those of you who, like me, are in atrocious physical shape. If your remote control thumb is the most toned part of your body, if you get winded climbing half a flight of stairs, if you are pasty white because the only time you are outside is when you are walking from your car to the store (and you park as closely as possible,) if you have no sports experience, no exercise routine, and no muscle tone but really REALLY want to play roller derby, this post is directed specifically at you.

You won't like hearing it.

Here it is. It's the most important bit of knowledge I can impart to you.

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You MUST develop AND follow an actual offskates exercise regimen.
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I know you are now going to practice twice a week (or three times.) I know you are getting more exercise than you may have gotten in years.I know you come home weak and used up, and you wake the next morning sore and bruised. You're feeling satisfied and proud of yourself for the work you are putting in. This is right. You should feel proud. It is a lot of hard physical work, and it takes a lot for some of us to decide that a thing is worth all of that.

If you want to improve, however, if you want to get there, to pass your skills test, to play roller derby, and to kick ass at it, you will have to do even more. You must build your strength and endurance by adding exercise to the days you are not at practice. That's right. You must drag your sore and battered body up and get it moving.

What are the exercises to do?

Obviously the best thing to do is to skate as much as possible. Nothing builds the muscles you use to skate like skating does. Depending on your schedule and proximity to skating facilities, you may not be able to skate every day. Even if you are able to skate regularly, off skates exercising can do wonders.

The muscles that will tire as you skate are those around your ankles and shins, the tops of your thighs, and your lower back. this is what you will need to work. you will also need to develop your cardio and endurance.

I've looked it up and discussed it with girls in my team. From what I understand, it is recommended you do:
*lunges on each leg
*squats
*squat and hold
*single leg squats
*calf raises
*wall sits

For your lower back, work your core with whatever combination of sit-ups, crunches, and planks you desire.

Cardio is self explanatory, but keep in mind that derby is sustained activity with bursts of high intensity. Interval training, with 2-3 minute high intensity alternating with 3-5 minutes of moderate intensity is your best bet.

My schedule goes like this:
Sunday - practice
Monday - core and legs
Tuesday - cardio
Wednesday - practice
Thursday - core and legs
Friday - legs and cardio
Saturday - rest

In addition to concentrated exercise, get in some extra wall sits during a commercial break, do some squats while you cook dinner, etc. Find any moment you can to strengthen your legs.

The more work you do between practices, the faster you will stop fighting your own body. Once you have the strength and endurance to make it through a practice, the fun truly begins.