All Derby Drills: Muscle workout

One Ring to Rule Them All

Labels: Conditioning, Muscle workout, Team-building

Alternative names: The One Ring

Objective: To get a serious quad workout; to work together as a team and to support each other through a hard workout

Typical length of drill: 10 mins

Materials needed: None

Skill level required: None

Description: In this drill all the skaters are going to work together as a team to do multiple sets of slow squats.  Get all your skaters to stand next to each other in a circle with their arms across each others’ shoulders.  With their arms around each other the skaters all begin to lower themselves into a squat, getting down to a 90-degree angle at their knees, and then without letting go of each other they all slowly stand back up again.  Repeat this squatting motion 9 more times, take a 30-second breather, and then begin another set of 10 squats.  Depending on what level your skaters are at in their training (and what level of competitive play your skaters are trying to reach) you may want to stop after two sets of 10 repetitions, or keep going with three, four, or even five sets.  This is also a team building activity since the skaters must do the squats together and support each other to get through it.

Additional notes: The credit for this drill goes to my BFF who doesn’t play derby but is an honorary rollergirl and a slight exercise addict.  She did this exercise in a bodycombat course and thought it might apply itself well to derby training.  I think it sounds *great* but I must add the disclaimer here stating that we have NOT tried this on skates ourselves so we’re not sure how big the chance is of skaters losing their balance and falling during this exercise.  I have a feeling that the chances of losing balance and falling are pretty small since everyone is holding on to each other and thus have a great deal of physical support, but, there is also the small probability that since everyone is on skates if one heavier person begins to fall s/he may take all the other skaters down with her.  I would really like to hear comments from someone who has tried this (or something similar to it) on skates before!

Also, keep in mind that this drill can totally be done off-skates at any off-skates practice that your league might have!

via All Derby Drills: Muscle workout.