Your Training Toolbox!
Check out our catalogue of over 80 detailed instructional videos. Learn the correct form and get tons of ideas for your next team workout! These videos are organized by area of focus. Some exercises will appear in more than one category. If you’d like, you can organize the videos alphabetically.
How to: Cardio >>
How-to: Duck Walk
Exercise: Duck Walks Do: Take long, low strides Don’t: Pop up between steps Easier: Shorter sustained periods of walking Harder: Keep going! quack!
How-to: Heismans
Exercise: Heismans Do: Keep feet fast and light; use your abs to tuck and crunch toward your knee Don’t: look for height – the movements should be lateral Easier: go slower and more deliberately Harder: faster feet!
How-to: Skater Strides
Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don’t: bob up and down, or half-ass it and wind up looking like a tap dancer :)
How-to: High Knees
Exercise: High Knees Do: Get your knees high! Don’t: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly Click here to see all the How-To Videos…
How to: Plyo >>
How-to: Long Jump with Weight
Exercise: Weighted Long Jumps Do: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling. Don’t: look for height, or swing the weight above shoulder height. Easier: eliminate the weight Harder: heavier weight, more reps. See also: Long Jump + Tuck Jump Back to all How-To […]
How-to: Frog Jumps
Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point
How-to: Tuck Jumps – Advanced Variations
Exercise: Tuck Jumps – Advanced Variations Do: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time. Don’t: do these without a very good warm-up. Easier: take more rest between jumps. Harder: n/a See also: Long Jump with Weight, Tuck Jumps Back to […]
How-to: Thrusters
Exercise: Thrusters Do: Drive up powerfully with legs and hips Don’t: separate the movement into a slow squat and a slow overhead press. Easier: Use lighter weight. Harder: Lift heavier weight (in the video I have 15 lb dumbbells in each hand) See also: Squats, Burpees & Variations Back to all How-To Videos, in alphabetical order…
How to: Strength >>
How-to: Body Tap Planks
Exercise: Body Tap Planks Do: Keep good plank form. Don’t: Sway side to side as you swap hands; or, let your butt rise up Easier: Go slow and steady. Harder: Elevate feet on a bench or chair. See also: Planks Back to all How-To Videos, in alphabetical order…
How-to: Isometric Stride Push
Exercise: Isometric Stride Push Do: Get low, try to push the wall right over!
How-to: Plank – Elbows to Hands
Exercise: Plank – Elbows to Hands Do: Follow all the good form advice for a standard plank; remember to alternate which arm leads Click here to see all the How-To Videos…
How-to: Side Lunge
Exercise: Side Lunge Do: Keep weight in your heel, hips pointing back; spring back to the starting position Don’t: Look down Easier: n/a Harder: Add weight Click here to see all the How-To Videos…
How to: Core >>
How-to: Walkout Push-ups on a Ball
Exercise: Walkout Push-ups on a Ball Do: Maintain a plank position and neutral neck position; alternate which hand leads the march Click here to see all the How-To Videos…
Four Hacks to Make Push-Ups Easier
Push-Ups. Love them or hate them, they’re here to stay. They are an excellent, equipment free way to train multiple muscle groups simultaneously, which is why trainers like me like them so much! Plus, with all the bracing going on in roller derby today, more than ever we skaters need strong backs, shoulders, chests, and […]
How-to: Side Lifts
Exercise: Side Lifts Do: Align your head, butt, and heels in one straight line Don’t: Look down at your feet Click here to see all the How-To Videos…
How-to: Bear Crawls
Exercise: Bear Crawls Great for: warm up, coordination, core strength, shoulder strength. Do: Get on all fours, then just hover your knees above the ground. Crawl using opposite hand/foot. Keep your core braced and relatively still. Do: When going backwards, take smaller steps with your feet (so that your hands can keep up!) Don’t: Raise your butt up […]
How to: Stability >>
How-to: Reverse Leg-Lifts on a Ball
Exercise: Reverse Leg-Lifts on a Ball Do: engage your back and glutes throughout; keep your neck in a neutral position Don’t: overextend your legs, arch your back Easier: One leg at a time Click here to see all the How-To Videos…
How-to: Single Leg Dead Lift
Exercise: Single Leg Dead Lift, aka SLDL or 1LDL Do: Engage your core, hinge your torso and leg as a unit, send your hips backward and weight over your heel Don’t: use the same forward arm as your supporting leg! Easier: n/a Harder: Add a dumbbell or kettlebell See also: Deadlifts, Good Mornings Back to all How-To Videos, in alphabetical […]
How-to: Seated Hip Tilts and Swivels
Exercise: Seated Hip Tilts and Swivels Do: Go slowly, with control, using small movements Don’t: rush Click here to see all the How-To Videos…
How-to: Crossover Twists with a Ball
Exercise: Crossover Twists with a Ball Do: Keep your shoulders in contact with the mat Don’t: rush, or twist further than you can with control Click here to see all the How-To Videos…
How to: Lower Body >>
How-to: High Bridge with Marching on a Ball
Exercise: High Bridge with Marching on a Ball Do: Keep hips lifted, keep torso as still as possible Don’t: let hips sag Easier: no arms Harder: with arms Click here to see all the How-To Videos…
How-to: Lunge Jumps
Exercise: Lunge Jumps Do: Jump high! Keep your chest and head lifted Don’t: Allow your front knee to cave in towards centre, or push forward past your toes Easier: Go slower, step between positions instead of jumping Harder: n/a Click here to see all the How-To Videos…
How-to: Side Lunge
Exercise: Side Lunge Do: Keep weight in your heel, hips pointing back; spring back to the starting position Don’t: Look down Easier: n/a Harder: Add weight Click here to see all the How-To Videos…
How-to: Squats & Squat Jump Variations
Exercise: Squats Variations: Squat Jumps, Squat Jump + Tuck Jump Do: Send hips back first, keep chest and head lifted. For jumping variations, do land with soft knees! Don’t: allow weight forward into your toes; look down Easier: If you can’t perform a squat on your own with good form, hold on to e.g. a door frame […]
How to: Upper Body >>
How-to: Praying Mantis Plank
Exercise: Praying Mantis Plank Do: Return to good plank form between each rep Easier: Touch outstretched foot to floor near hand, instead of touching hand & foot in the air; or leave both hands in place and just reach your foot out. Click here to see all the How-To Videos…
How-to: Planks on a Ball
Exercise: Planks on a Ball Variations: Feet on the Ball (FOB) and Hands on the ball (HOB) Do: Keep a straight line from the crown of your head to your heels Don’t: allow hips to sag or rise, or sink into your shoulder sockets Don’t: attempt the HOB plank if you have wrist problems or […]
How-to: Planks with Single Knee Tucks on a Ball
Exercise: Planks with Single Knee Tucks on a Ball (HOB) Do: Try to keep as still as possible in your upper body and trunk Modification: do this from the ground, or with your elbows on the ball if you have wrist pain Click here to see all the How-To Videos…
How-to: Lizard Planks
Exercise: Lizard Planks Do: allow your hips and shoulders to twist with the side knee movement Don’t: let your hips rise up into a pike position Easier: take rests Harder: n/a Click here to see all the How-To Videos…
How to: Agility >>
How-to: Long Jump with Weight
Exercise: Weighted Long Jumps Do: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling. Don’t: look for height, or swing the weight above shoulder height. Easier: eliminate the weight Harder: heavier weight, more reps. See also: Long Jump + Tuck Jump Back to all How-To […]
How-to: Chair Step-Up
Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don’t: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for more tutorial on the combo movement.
How-to: High Knees
Exercise: High Knees Do: Get your knees high! Don’t: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly Click here to see all the How-To Videos…
How-to: Heismans
Exercise: Heismans Do: Keep feet fast and light; use your abs to tuck and crunch toward your knee Don’t: look for height – the movements should be lateral Easier: go slower and more deliberately Harder: faster feet!