Roller derby skaters looking to improve lateral explosiveness, hip joint longevity, and physical resilience for contact gameplay.
Estimated Daily Calories
2800 kcal
Protein Target
"Prioritize eccentric control during lateral movements to mimic the deceleration required when absorbing hits or changing direction on skates."
Hip stability prevents common overuse injuries like adductor strains and provides the foundation for powerful, efficient crossovers and explosive lateral pushes.
Integrate contact-ready conditioning 2-3 times per week, focusing on core bracing and isometric holds to prepare your body for the impact of blocking and jamming.
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