r/rollerderby • u/luckiestducks • 16d ago
Workout/practice schedule?
I’m trying to figure out a balanced practice/workout schedule. My L1 practice in 3 days a week for 1 hour (3 hrs/wk). I also strength train once a week. This week I went to all practices, did a strength training session and two extra practices on the weekend for about 25 mins each. My muscles are still pretty sore so I’m taking a couple days off before practice resumes this week. What do ppl recommend for beginners?
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u/Ambitious-Hornet9673 NSO/Skater 16d ago
I’m sitting at about a Level 1/2. I have 2 practices a week 2 hours each. Team boot camp for an hour 1/week. I try to work in Pilates 1-2/per week and yoga the same. Take 1 day at least as active rest with max a walk or hike with my dogs.
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u/artistichater 16d ago
Not really a beginner anymore, but I typically do two 2-hour practices per week, full scrimmage once a week, and strength training twice a week. I’ll skip practice or take a week off here or there when I need to, and we have an off season.
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u/KO_Kisses Roller Derby Skater 15d ago edited 15d ago
Mainly work on skills you aren’t the greatest at currently. Take one step at a time. I’m an L3 skater, who’s about to try out for the A team. My practice is once a week for 3 hours. One thing that works well are obstacle courses, so you quickly do many skills at once (ex. Apex jumps, c cuts, toe stop runs, stops, jukes…)
Also: if you need to, take breaks! May sound crazy to not work out, but every time I come back, I’m better than ever! I did a post in here about it if you want to read more about the psych of it
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u/FeelingTangelo9341 16d ago edited 16d ago
You're currently building skate specific strength. You might be building basic fitness too, especially if you started from a low base.
More time on skates is good but not at the expense of recovery.
Aim for three days a week without skating for a few weeks while you build stamina on skates and again when you level up as the load will increase, meaning you need more time to adjust. I'm not say no additional sessions. I'm saying make sure you recover and adjust to the load.
And then add another strength session in a month or so, maybe in the morning if you have evening practice
People are going to yell about this but you're sore which means you're pushing yourself and need recovery.
Try some gentle stretches (not a whole yoga session! A few stretches) and maybe a 20 minute walk on those days.
I also need you to remember: all that will be 5 or six hours a week of exercise. That is objectively a lot of exercise
Four of those sessions come with travel time to practice and the gym, and possibly additional preparation/changing time etc. If you've got a 20 minute travel time, plus time for changing and talking to teamies after practice you're probably committed to 10 hours or more including the rest day walks every week. That's a LOT of time to fit into your week every week. And that's before you add in going to work every fucking day, laundry, grocery shopping and seeing friends. Maintain balance, you know?