A Fine Balance | Roller Derby Athletics
Channel: Roller Derby Athletics
Date: 05/12/2012

This workout is going to help you be light on your feet, hit harder, and be more resilient to being hit on the track. exercises like these test your body in an e-centric way, so putting you off-balance or using one side at a time. It's important to include these kinds of moves in your regular routines because guess what, when someone is blocking you out and you're trying to stay in bounds, you're using the same kinds of muscle interactions! 
For today's workout we're using 3 cones to promote balance, stability, and agility. You can use any three objects for your cones, like water bottles, shoes, knee pads, sleeping babies... anything small and stationary.
Here's how the workout looks:
Four rounds of:
1.3-cone reach -- 30s per side
2.Turnover pushups -- 60s
3.1-2-3 cardio cones -- 60s
4. Rest - 30s
Finish: one foot balance eyes closed, 60s each side
Set a timer to beep every 30 seconds. The three cone reach is a one foot balance exercise. Turnover pushups are an amazing move that hits just about every muscle group, and then the 1-2-3- cardio cones will push your agility and cardio. Take a 30 second breather and then repeat the series three more times. 
At the very end we'll do my stealth ankle & knee health move, a one foot balance with eyes closed.
 Thanks for watching! If you enjoyed this workout, please visit www.rollerderbyathletics.com and leave  me a comment telling me which part was the hardest for you. Share this workout with a friend or a teammate and help them become a stronger derby athlete too!