Published on March 21st, 2012 | by Hot Quad

Cross Training Tips and Tricks

Almost from the very first time you strap on your skates and gear and start to train for derby, people will tell you that you ought to be cross training. But with that directive comes a myriad of questions. Which kinds of exercises should I really being doing for cross training? How often? Why should I even bother? What should I be doing with my team? To help answer those questions and more I sat down with a couple of skaters whose faces you may recognize from DVD’s in your own cross training routine:

Carmen Getsome from Getsome Athletics Roller Derby Workout

Estro Jen from Roller Derby Workout Video

Why cross train?

Perhaps one of the most fundamental questions about cross training concerns the reasons behind doing it to begin with. After all, if you start a program without clear intent, you’re not likely to achieve great results. Carmen Getsome lists her top two reasons for cross training as injury prevention first with increased performance as a secondary goal. She mentions that a good cross training routine should address the asymmetries that skating primarily in one direction creates, as well as strength in general. Estro Jen believes that cross training with your team or league builds morale and that in addition to general fitness there is a lot of benefit to sweating together and wanting to compete and be strong and build a team. She also notes that it’s important to know how your teammates move when they’re on their feet, not just on their skates.

How can I build a routine that is right for me and/or my league?

While there are some exercises or routines that are probably a good idea for just about any derby player, there is no one-size-fits-all cross training program. Estro advises you to take all of your physical activities into account when building a routine. If your league requires a couple of off-skates workouts a week, or you’re very active in general, you may not need to do a lot more in your free time. She says that when she’s working with large groups of people she recommends that each player do the exercise until just before it starts to really hurt, and then do two more. Since everyone comes in with a different skill level, each player will find her limit to be in a different place. Carmen notes that you should decide whether you would like to work on power or endurance. Since those abilities work with different metabolic systems in your body, you really can’t develop them both during the same time frame. Choose one, and dedicate your training to it for at least six weeks.

How often should I cross train?

The short answer to how often you should cross train seems to be twice a week. Both Carmen and Estro say that when you’re skating with your league during bouting season, twice a week is a reasonable amount of time to commit to cross training. However, there are some additional factors to keep in mind. Carmen points out that almost every sport has an off-season, but derby players tend not to take one. She advocates for an off-season that lasts for three months at minimum to avoid overtraining and burnout. During that time cross training could be increased to three or four times a week, with on skates workouts focused primarily on form. The off-season cross training would focus on improving either endurance or power so that the twice a week cross training during the bouting season would really exist to maintain gains that were developed during the off-season.

Where should I go for ideas?

We’ve all found ourselves in a rut of cross training, mindlessly repeating the same routine while fighting to stave off boredom. If you find yourself in this situation, there are a lot of places you can go for new ideas and inspiration. Estro says she spends a lot of time online looking to other sports, like hockey and cycling, to see what they do for dry land training and whether it applies to derby. She also likes pilates and yoga as they both address issues surrounding balance, strength and flexibility. She keeps a journal of ideas and workouts that she’s come across over the years given to her by a variety of people for reference. Finally, Estro recommends that anyone who’s looking for fresh ideas check out the Roller Derby Workout Challenge. Carmen asks you to bear in mind that any cross training regimen should change every six weeks or so. Since you should be getting stronger you will need a more difficult routine. She notes that if you work with a personal trainer, that person may be willing to teach you a routine, let you go for several weeks, and then update it for you as needed.

How can I use a personal trainer to my greatest advantage?

If you have the time and the money you might be thinking about hiring a personal trainer to help you change up your routine and maximize results. If you are so inclined, Carmen strongly recommends that you hire a personal trainer who is nationally certified. Gyms often provide their own personal trainers but those individuals may not always have much in the way of a good educational background in athletics. When you sit down for your first session there are a few things you should mention about derby that will help your trainer give you what you need. Estro urges you to be candid about any injuries that you may have, or injuries that are prevalent among your teammates. She has found that leagues whose members tend to incur common injuries are failing to address a specific area as a part of their conditioning. Carmen points out that your trainer should know that you turn left all the time. That knowledge will help your trainer to address any bad postural habits and regain symmetry by knowing what to look for. She also encourages you to inform your trainer on legal contact zones and exactly how hard we hit so they can create a program that allows you to build explosion and power.

Want to pursue more derbyness? Check out my blog at www.derbybusiness.blogspot.com.