Cross Training by Eat Schmidt
17. December 2014 23:33
Dames take turns jumping rope and doing push-ups before the track opens up.
In roller derby just like any other sport, it is important to incorporate cross training into your workout routine. Just because you can skate for 3 hours straight in a practice does not mean that you are fit or translate into being able to run or swim for 3 hours straight. Each sport and workout works on different muscle groups and that is why it is beneficial to cross train.
It was once believed that if you want to be good at a sport and strong, that you need to focus all of you energy and training on that one sport and activity. This is not the case. Focusing on one activity like skating leaves your body prone to repetitive motion injuries and can leave some muscles weak from inactivity. One common mistake that people do when working out is only focusing on cardio like running, but forget to add in strength training and core workouts or they do the complete opposite and only focus on weight lifting and no cardio. Another common mistake that people often do work one muscle group but forget to work the complementary muscle group (i.e. doing crunches and sit ups, but never working back muscles/ doing bicep curls but not triceps extensions).
Cross training is critical to counteract and prevent these problems. It is important to not only cross train with different cardio workouts but also with different strength training workouts as well. This helps reduce the risk of a plateau in your physical fitness. So you are probably wondering what kind of cross training options would be good for roller derby athletes. There are many options and some of it depends on your interests and access to workout equipment. Cardio cross training can involve swimming or running for good full body workouts, or bicycling and walking are also good cardio workouts. Strength training on the other hand can be weight lifting at a gym (3 sets of 15-20 reps for building lean muscle and 3 sets of 6-8 reps for building bulky muscles) or body weight workouts like sit ups, back extensions, squats, lunges, pushups, dips, etc.
Lastly, core body work (back, abs, obliques) is essential to preventing injury because the core supports the whole entire body. Core workouts can also include stretching recovery workouts or yoga. Your core helps prevent injury when doing everyday tasks, promotes a healthy back, balance and stability, and supports every other muscle group. So don’t forget to mix up your workout routine and add some different types of workouts to help become a fitter and stronger roller derby athlete.