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Cherry Bombe : Pyramid warm-up (skating + strength)

10
mins

Objective
To warm up the muscles further for the rest, and to improve strength and endurance
Activity

NB: This activity should not be the very start of your training: skaters should be a little bit warmed up first. You can also use this activity at another time than warm-up!

Skaters divide into pairs of 2 skaters. Of those pairs, one will be skating laps, the other will be doing exercises inside the laps. (Tip: you can make the laps smaller/bigger to adapt this drill to skater level)

Skaters skate 5 laps, then 4, then 3, then 2, then 1, then 2, then 3, then 4, then 5, thus making a (reverse) "pyramid". While their partner is skating, the skater in the middle does a specific exercise. (NB: make sure the exercises you assign are suitable to perform on-skates for your skaters!)

An example of exercises you could do is:

  • 5 laps: squats
  • 4 laps: leg lifts (switch sides at 2 laps)
  • 3 laps: penguin crunches
  • 2 laps: roll-out lunges (switch legs at 1 lap)
  • 1 lap: plank on elbows

It is recommended to tell skaters to change skating directions about halfway through the drill.

Check For Learning

Skaters should:

  • be warmed-up and ready to train after this drill
  • improve their form and fitness: be able to do better and/or more reps of these exercises in the same time

Cherry Bombe

I skate, train, and ref at Rotterdam Roller Derby as Cherry Bombe #47 since 2022. Before that I skated at The Parliament of Pain The Hague Roller Derby. Have been skating since 2014. I love using LessonStack to write out drills and trainings and share

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