If you’re passionate about roller derby, you know it’s not just about the skates. This fast-paced, physically demanding sport requires a high level of endurance, strength, agility, and balance. While on-skates training is crucial, off-skates workouts can significantly enhance your performance. Here’s how you can build up your endurance for playing roller derby off skates.

Cardio and Interval Training

Cardiovascular fitness is essential for endurance in roller derby. Incorporating cardio exercises into your routine can help improve your heart health and stamina. Running, cycling, swimming or skipping rope are excellent choices.

For a more intense workout, try interval training. This involves alternating between high-intensity and low-intensity exercises. For instance, you could sprint for 30 seconds, then walk for 15 seconds. This type of training can push your cardiovascular system to adapt and improve, increasing your endurance over time.

Strength and Conditioning

Roller derby is a full-body sport, so it’s important to engage all muscle groups in your workouts. Strength and conditioning exercises two to three times a week can make a significant difference. Consider incorporating weight lifting, bodyweight exercises, or resistance band training into your routine.

Exercises like squats, lunges, step-ups, and deadlifts are particularly beneficial as they target the glutes, adductors, and abductors – your primary “skating muscles”. These exercises not only build strength but also help in maintaining stability and balance during the game.

High-Intensity Interval Training (HIIT)

HIIT workouts can be incredibly effective for building endurance. These involve short bursts of high-intensity exercises followed by brief rest periods. A typical HIIT routine for roller derby players might include running, high knees, jump squats, push-ups, lunge jumps, and burpees.

The key to HIIT is pushing yourself to the max during the high-intensity intervals and taking full advantage of the rest periods. This type of training can help improve both your aerobic (endurance) and anaerobic (strength and power) fitness.

Flexibility and Mobility

Don’t underestimate the importance of flexibility and mobility for roller derby. Incorporating stretching into your routine can help prevent injuries, improve your range of motion, and enhance your overall performance. Yoga or Pilates can be great additions to your off-skates training regimen.

Consistency is Key

Remember, the key to building endurance is consistency. Stick to a regular workout schedule, listen to your body, and don’t forget to rest. Recovery is just as important as training – it’s during this time that your body rebuilds and strengthens itself.

In conclusion, off-skates workouts can play a crucial role in your roller derby performance. By incorporating cardio, strength and conditioning, HIIT, and flexibility exercises into your routine, you’ll be well on your way to becoming a more resilient and formidable roller derby athlete. Happy training!