Some notes from Stoj'n'Weave...
Warm up properly; if you find that you get 'shin splints', cramps, headaches, asthma, or feel like you're trying to 'catch up' during the warm up then get here 10 minutes earlier and do a walk around the oval/car park, some stair climbs in the foyer for a few minutes. An off skates warm up can make a world of difference to some people.
Balance your exercise for posture and sanity. You need to counteract all that time spent in derby stance during normal day living - use weights, body weight exercise and a lot of stretching through the chest.
Areas to avoid making too flexible = shoulder girdle and cankles.
Core work....I'm a little 'funny' on this one...crunches and ab work lying down is very um...it's not up with the times really and the only time we would use our abs lying down is in bed...or getting up off the floor in one big effort rather than repetition of using hip flexors...so take every opportunity you can to incorporate core work that involves you standing or kneeling, basically not lying on your back like a la cocaracha!
Go to bed before midnight! This is something I struggled with when doing the derby..bit amped after training...eating dinner late...going to bed after midnight...= bad bad bad!
Post training meal needs to be high in protein and still have some carbs in them for recovery.
Recovery. The same workout should not be repeated back to back. Cross training is the best way to avoid injury.
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