Roller derby requires a lot of twisting, turning, and torquing. We are never just skating in a forward direction the whole time. Therefore, we should incorporate non-linear workouts into our fitness routines. These types of workouts will help build strength and reduce the chance of injury while playing derby. Below, I’ve described a great agility workout that I love to do a couple of times each month. All it requires is a track or an open field. I call it…Alphabet Aerobics. Not to be confused with this Alphabet Aerobics (although feel free to listen to this song on repeat while doing this workout). This workout was adapted from a PT program given to my husband by Judy Gelber, PT, DPT, OCS.
This workout has four parts (and takes about 45 minutes):
- Alphabet agility
- Line drills
- Recovery/jog a lap
PART 1 – ALPHABET AGILITY
On a track (or open field), find a square area (such as below):
In this space, you will “write” the letters of the alphabet while running. You will run the first three letters (A-B-C) while always facing forward (so no turning around). For example, “A” would look like this:
You will then do the next three letters (D-E-F). On these letters, you can turn so you are always running forward, no backwards running or side shuffling. For example, “E” would look like this:
Once you’ve gone through six letters (A-B-C, D-E-F), you are done with Part 1!
PART 2 – SPRINT
Sprint forward about 20 meters, quickly transition into a side shuffle for 10 meters, and then sprint forward another 20 meters. Do this two times, down and back.
PART 3 – LINE DRILLS
Do some combination of agility line drills (your choice). Here are some examples of drills I do:
For more line agility ideas, you can check out this great website.
PART 4 – RECOVERY
Jog anywhere from 200 to 800 meters to “rest”.
AND THEN REPEAT!
Do this workout as fast (or as slow) as you need. Hopefully it will help keep your stops fast, your jukes sharp, and your legs injury-free!