Objective: To build up endurance and muscle while keeping it interesting
Typical length of drill: Unknown (please share if you know!)
Materials needed: A full track or just four cones to mark the inside track line
Skill level required: None
Description: At the beginning of your training session have the skaters sprint for 30 seconds then drop and do 30 jumping jacks, 30 push-ups, and 30 crunches / abdominal leg raises. Then go for another 30 sec. sprint, drop for 25/25/25, and continue with a 30 sec. sprint and go down to 20/20/20. Keep going down by intervals of five on the jumping jacks, push-ups, and crunches, and when you complete the last set of 5 do another 30 sec. sprint and end with 1/1/1. Repeat the whole series at the end of you training session.
Additional notes: This is a drill by Tara Bitch Down and Mr. Bitch Down of the Romsey Town Rollerbillies, posted with their permission. It originally appeared on the roller derby coaches Yahoo group here. Tara Bitch Down says "For my skaters I make them encourage each other and push each other and if I don't get that then I make them go back up the [...] pyramid of intervals until they work together to get thru it." I have not tried this drill myself yet but I really like it on paper and I enjoyed the comment that Tara Bitch Down made in the original post: "It's tough and should make people too winded to be bored!"
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