Strength & speed fundamentals for roller derby athletes
One of the coolest parts of my job is letting White Lion’s work with football pay the bills while I get to dive deep into “Randsportarten”, into sports that you don’t see every day on SkySport or ESPN. Apart from my work in baseball, cheersport and handball, I have greatly enjoyed getting to work with Team Germany Roller Derby in their post-COVID return-to-play. The variety of demands of derby as a sport, let alone the specific fitness qualities needed in the specific positions (block, jam, and pivot) are fascinating and require me to dig deeper into the science, to push my practice as a coach and scientist.
In Team Germany’s summer training camp in Hamburg, we ran athletic sessions on two mornings. Not only were the players curious and eager to learn, but they also offered valuable feedback on how to optimize training to their (energy and time) needs. The following basis program emerged from this teamwork:
MAXIMIZE THE OFF-SKATE WARM-UP
The warm-up, whether off- or on-skate, serves multiple purposes: raising body temperature, putting primary muscles and joints through their full range of motion, and mentally preparing the athlete for performance. This phase can be extended, however, to also include microdosed sprinting or a reduced, compact version of the later-recommended strength training sessions.
Movement & Flexibility
World’s Greatest Stretch
90/90 Stretch, Switch
Active Lying Hamstring Stretch
Lying Windmill Stretch
Activation
Shoulder Taps
Prone Is, Ys, Ts
Lateral or Curtsy Lunges
Zombie/Straight-Leg Kicks
Adductor/Abductor Controlled Swings
STRENGTH TRAINING
This specific program is written for a hall or track training session, although a fitness center or gym is a more helpful and better-outfitted location for strength work, when possible. The following exercises are designed for a practice scenario, but can be adapted for the gym or for available equipment.
2-3 Sets:
x5 Inclined Pushups (flat when clean technique)
x10 Goblet Squat
x15sec Hollow Hold
2-3 Sets:
x6 1-leg (foot elevated) Glute Bridges (per side)
x6 Plank-to-Pushup (per side)
x6 Dead Bugs (per side)
2-3 Sets:
x5 Lateral Step Ups (per side)
x10 Russian Twists or Chops (per side)
x15sec Copenhagen Hold (per side)
Important things to consider here are, of course, fitness level of the athletes involved. Repetition count can be reduced. Weight can be decreased or not used at all, until the bodyweight movement and coordination is mastered. Exercises can be swapped out for an easier or more advanced version. Adjust accordingly.
The demands of sport require derby athletes to have strength through lateral movement (abduction and adduction for sure!) and in isometric, holding/blocking positions. That’s not all, however. Quadriceps and hamstrings both need to be adequately strong in order to support quick movements, changes of direction, jumps, and accelerations. And don’t forget the core (rotating and resisting rotation!) and the upper body.
SPEED TRAINING
While derby athletes frequently accelerate during on-skate training, it’s important to train acceleration off-skates, as well as practicing intense bouts of skating (just like the concept of “maximal sprinting improves maximal sprinting speed”). Thus, we added an addendum to the aforementioned warmup with some sprint-specific drills for rhythm and limb coordination, then an acceleration-focused session.
Sprint Drills:
A-March -> A-Skip
Straight Leg Run
High Knees
Pogo/Ankle Jumps
Forward Bounds
Skater Jumps
*can be done over 10-15m
Acceleration Session:
5x5m Sprints @ 100% with running it out
8x10m Sprints @ 100% with running it out
3-5x10m Backward Running
2-3x Backward Run with Turn (on cue/cone/whistle/clap)
2-4x 2-4 Broad Jumps for max effort/distance (stick landing!)
FINAL THOUGHTS.
One thing that Team G really impressed upon me in this camp was the message of “100% Intensity = 100% Effort”. It takes effort, requires fatiguing yourself and pushing hard, to continue improving, even when resources are limited and personell is tight and lockdown really sucked. But there is always something to improve, and some area of performance or health that requires attention. When motivation has vacated the premises, it’s discipline and the will to improve that gets us to training, that makes us take care of ourselves, and pushes us to improve.
I hope this helps. Cheers.