Arizona Roller Derby
Roller DerbyBuild derby specific athleticism from foundational Foot Strength to Powerful Hips. This 12 week program is designed for derby athletes at every level of experience regardless of position.
The program features three phases of athletic development:
Week 1-3 Foundation Phase (Isometric): essential foot strength, hip mobility and core work
Week 4-8 Build Phase (Eccentric): create functional strength with loaded mobility work
Week 9-12 Power Phase (Concentric): Strength + Speed = Power, apply the strength you've built with derby-focused speed moves
You will develop the Mobility and Strength required to move your opponents as well as the Lateral and Rotational Explosiveness to apply maneuvers with effective power.
1 sessions per week
Must use App app to view and log training
Program Training
Squatted Ankle Iso
A
1 Rep Each Foot 30sec hold Squat Heel Hover Squat Relevé
90/90 + Spirals
B
2 Rounds 90/90 Hold 1min ea 90/90 Transition (Switch) x10 Scorpion Spiral x10 Iron Cross Spiral x10
C
Coiling Hip Drive
3 x 10
D
Curtsy Lunge
3 x 8
E
Copenhagen Plank
2 x 0:30
F
Dumbbell Hugs
3 x 5 @ 0:02
G
Wall Straddle
1 x 2:00
A
Wall Straddle
1 x 2:00
B
90/90 Hip Mobility
1 x 20
C
Pelvic Tilt
1 x 20
D
Dead Bug Breathing
2 x 0:30
E
Ankle Lock Rocks
1 x 30
Hinge + Crawl
A
2 Rounds Good Morning x12 Spiderman Crawl 30yd
B
Deadlift
3 x 20 @ 50 %
Push/Pull + Lower Iso Circuit
C
3 Rounds Hover Pushup x15 Scap Pullup x5-10 (Alternate 1 Full Pullup and 1 Scap Pullup - can use bands or cable lat pulldown if preferred) Iso Lunge 30sec Ankle Lock Hold 30sec Rest 1-3min between rounds
D
Reverse Grip Bent Over Row
3 x 8
E
DB Lateral Raise
3 x 8
F
Hamstring Walkout
2 x 10
A1
Good Morning
2 x 15
A2
Spiderman Crawl (Hip Emphasis)
2 x 20
B
Squat Heel Hover
1 x 0:45
C
Squat Relevé
1 x 0:45
D1
KB/DB High Pull
3 x 10
D2
Hover Pushup
3 x 15
E1
Scap Pullup
3 x 10
E2
Iso Lunge
1 x 1:00
F1
Mower Row
3 x 8
F2
Pike Press
3 x 5
G
Hamstring Walkout
3 x 5
A
Tall Sprinter
1 x 30
B1
Box Drops
3 x 5
B2
Frog Circuit
2 x 10
C
Sled Series
2 x 4 @ 20
D
Sled Sprint
1 x 3 @ 20
E
Speed Skater Jumps
3 x 8
F
Sumo Squat
1 x 1:00
Get support from anywhere, join us for 12 weeks to become a stronger skater in any position.
Get Skate Strong
""
