Off Skate Training

Hey anyone ever tried any off-skate training & I don't mean going to the gym. Are there any particular drills that may be of use?

Permalink Reply by Ethyl Agitate on March 24, 2009 at 10:36am: Crossovers, stepping, hitting techniques, and booty blocking can all be practiced and perfected off skates. You can get your weight shift down and it becomes easier when you're on skates.; ▶ Reply to This

Permalink Reply by Suzy Slam on March 24, 2009 at 11:42am: wonderful! thanks!!; ▶ Reply to This

Permalink Reply by Newbie Bri on October 14, 2009 at 1:31am: how do you do crossovers without skates on?? just stepping over and walking in a circle? like drunken lunges?? ;); ▶ Reply to This

Permalink Reply by Vanity Fear on March 24, 2009 at 11:59am: Im also curious about low back exercises, I'm way top heavy and being down in derby stance kills my low back. What are some good ways to strengthen those muscles?; ▶ Reply to This

Permalink Reply by Tara Armov on May 29, 2009 at 4:08pm: If you don't already, do plyometrics once to twice a week.

They build up the muscles in your legs so that they're stronger and the muscles will help protect the knee ligaments that are susceptible to injury in women athletes. You'll hate doing them, but you'll love the effect.

Tara Armov
LA Derby Dolls
torturesherleaguewith"Tarametrics"everytimeshetrains; ▶ Reply to This

Permalink Reply by HooahGirl on June 3, 2009 at 11:27am: Yes! Plyometrics works! Kills the legs but works!; ▶ Reply to This

Permalink Reply by CoCo Sparx on June 9, 2009 at 10:18am: I got away from doing plyometrics for awhile and I noticed a major difference... legs felt weaker, didn't feel as balanced, etc. I'm slowly but surely getting back into them.; ▶ Reply to This

Permalink Reply by Shannon Loupe on June 10, 2009 at 3:29pm: I'm a big fan of plyometrics. They are mainly used as a means of engageing fast twitch muscle fibers. They involve a lot of hopping. Check out www.aclprevent.com for some great workouts that are also geared towards the prevention of acl injuries.; ▶ Reply to This

Permalink Reply by Masuimi Smax on July 1, 2009 at 5:11pm: I love the plyometrics. We just recently had a canceled practice so I took the girls out and showed them a few exercises. Also this sounds silly but Carmen Electra has a strip video and a few of the moves are bootie blocks and it helps with the core. PS the workout video is boring but the moves are good.; ▶ Reply to This

Permalink Reply by Coach Pauly on October 21, 2009 at 9:26am: Plyos are they way to go. I know Tera knows that and has made it a staple for the LADD oh shit shit already posted se what mean she is on it.; ▶ Reply to This

Permalink Reply by Go Go Berserk on October 21, 2009 at 10:23pm: We do plyos as well. We also incorporate some yoga for good stretching, squats (lots of them) and hitting off skates. Usually plenty of abdominals too (crunches) to strengthen the core & help you hold up that derby stance.; ▶ Reply to This

Permalink Reply by The Warden on November 9, 2009 at 6:57pm: Ever since we had Red Thunder and Dazer from Sioux Falls come down to run a boot camp we do a lot off skates, they showed us the PEP program we do it it before every practice. It works so well not only does it help improve leg/knee strength it also gets the girls warmed up a bit. Also this year we are doing a lot more core strengthening and squats. We do hindu squats, leg lifts, hello dollies, flutter kicks. (Sorry 9 years in the Marines the names seem funny).; ▶ Reply to This