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 >>![](https://i0.wp.com/rollerderbyathletics.com/wp-content/themes/storefront-rda/images/more-arrow.png?w=980&ssl=1)
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/burpees.jpg?resize=400%2C400&ssl=1)
How-to: Burpees & Variations
Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form Click here to see all the How-To Videos…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/high-knees.png?resize=400%2C400&ssl=1)
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…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-chair-step-up2.jpg?resize=400%2C400&ssl=1)
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.
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/skater-jump-comp.jpg?resize=400%2C400&ssl=1)
How-to: Skater Jumps & Hops
Exercise: Skater Jumps Variation: Skater Jumps & Hops Do: Take speed skater posture, low and bent at the waist. Jump wide and low. For the jump+hop variation, get as much air under your toes on the Hop as you can! Don’t: Pop up and over; transfer your weight to the back foot on each side of the jumps […]
How to: Plyo >>![](https://i0.wp.com/rollerderbyathletics.com/wp-content/themes/storefront-rda/images/more-arrow.png?w=980&ssl=1)
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-Box-Jumps.jpg?resize=400%2C400&ssl=1)
How-to: Box Jump Variations
Exercise: Box Jumps (Standard, Squat Box Jump, and Seated Box Jump) Do: Land with feet completely on the box, and come to a full standing position, before stepping down. Explode up with the highest jump possible. Don’t: hit your knuckles on the box! Easier: use a 20″ or shorter box / step Harder: use a 24″ or higher box; […]
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-long-jump-w-weight-sq.jpg?resize=400%2C400&ssl=1)
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 […]
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-Skater-Stride.jpg?resize=400%2C400&ssl=1)
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 :)
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/tuck-jump.jpg?resize=400%2C400&ssl=1)
How-to: Tuck Jumps
Exercise: Tuck Jumps Do: Get your knees UP! Land with soft knees Don’t: try these before being well warmed up Easier: take small stutter jumps in between each tuck jump Harder: jump higher, go faster Click here to see all the How-To Videos…
How to: Strength >>![](https://i0.wp.com/rollerderbyathletics.com/wp-content/themes/storefront-rda/images/more-arrow.png?w=980&ssl=1)
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/FOB-plank-kneetuck.png?resize=400%2C400&ssl=1)
How-to: Planks with Knee Tucks (FOB)
Exercise: Planks with Feet on the Ball & Knee Tucks Do: Initiate the movement by lifting your hips up Easier: straight knee tucks Harder: Side to side knee tucks Click here to see all the How-To Videos…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-chair-step-up2.jpg?resize=400%2C400&ssl=1)
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.
![Make Push-Ups Easier | Roller Derby Athletics](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/57_push-ups_SQ.png?resize=400%2C400&ssl=1)
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 […]
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/plank.jpg?resize=400%2C400&ssl=1)
How-to: Plank
Exercise: Plank Do: Keep hips in line with heels and the crown of your head, keep arms “pulled out” of their shoulder sockets Don’t: drop or raise hips, sink into your shoulders Easier: plank from the elbows on all fours Harder: from the wrists; raising one arm or one foot; raising one arm and foot […]
How to: Core >>![](https://i0.wp.com/rollerderbyathletics.com/wp-content/themes/storefront-rda/images/more-arrow.png?w=980&ssl=1)
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/burpees.jpg?resize=400%2C400&ssl=1)
How-to: Burpees & Variations
Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form Click here to see all the How-To Videos…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/sumo-pushup.jpg?resize=400%2C400&ssl=1)
How-to: Sumo Push-Ups
Exercise: Sumo Push-Ups Do: Take a wide stance with feet and hands; practice good push-up form Don’t: allow hips to sag or to rise up into a pike position Easier: do the push-ups from your knees Harder: n/a Click here to see all the How-To Videos…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/penguins.jpg?resize=400%2C400&ssl=1)
How-to: Penguins
Exercise: Penguins Do: feel it in your oblique muscles (either side of your trunk) Don’t: roll your shoulders up side to side – keep them roughly parallel to the floor Click here to see all the How-To Videos…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/hip-crossovers.png?resize=400%2C400&ssl=1)
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: Stability >>![](https://i0.wp.com/rollerderbyathletics.com/wp-content/themes/storefront-rda/images/more-arrow.png?w=980&ssl=1)
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/bicycles.jpg?resize=400%2C400&ssl=1)
How-to: Bicycle Situps
Exercise: Bicycle Situps Do: Go slowly, keep your lower torso still, twist strongly Don’t: Go fast, “flail” Easier: keep your outstretched foot higher Harder: lower your outstretched foot closer to the ground Click here to see all the How-To Videos…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-One-Leg-Squat.jpg?resize=400%2C400&ssl=1)
How-to: Single Leg Squat
Exercise: Single Leg Squat Do: Engage your core, shoot for a 90 degree bend, try different leg positions Don’t: let your shoulders and head do all the lowering! Easier: hold on to a wall or counter for support Harder: get lower!
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-1LDL.jpg?resize=400%2C400&ssl=1)
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 […]
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-walking-lunge.jpg?resize=400%2C400&ssl=1)
How-to: Walking Lunge
Exercise: Walking Lunge Do: Keep head and shoulders lifted, drive up through your front heel Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: hold on to a wall for support, don’t bend as deeply Harder / Stability variation: Add a twist, reaching back toward your back heel with the same […]
How to: Lower Body >>![](https://i0.wp.com/rollerderbyathletics.com/wp-content/themes/storefront-rda/images/more-arrow.png?w=980&ssl=1)
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/lunge-jumps-comp.jpg?resize=400%2C400&ssl=1)
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…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-duck-walk.jpg?resize=400%2C400&ssl=1)
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!
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-Heismans.jpg?resize=400%2C400&ssl=1)
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!
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-1LDL.jpg?resize=400%2C400&ssl=1)
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: Upper Body >>![](https://i0.wp.com/rollerderbyathletics.com/wp-content/themes/storefront-rda/images/more-arrow.png?w=980&ssl=1)
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-deadlift.jpg?resize=400%2C400&ssl=1)
How-to: Deadlift and Romanian Deadlift
Exercise: Deadlift; Romanian Deadlift Do: Warm up with the bar only. Set up with weight in heels, bar touching shins, chest lifted, shoulders directly above the bar. Pull first, straighten knees second. To lower, hinge at hips, then bend knees when bar is past them. Don’t: lean forward with weight over toes and shoulders forward of the bar; […]
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/Is-Ys-Tees.jpg?resize=400%2C400&ssl=1)
How-to: I, Y, & Tees
Exercise: I, Y, & Tees Do: Engage your core and glutes throughout, keep the motions small Don’t: overdo the pulsing motion Easier: take rests Harder: add small hand weights Click here to see all the How-To Videos…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/burpees.jpg?resize=400%2C400&ssl=1)
How-to: Burpees & Variations
Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form Click here to see all the How-To Videos…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/FOB-plank-kneetuck.png?resize=400%2C400&ssl=1)
How-to: Planks with Knee Tucks (FOB)
Exercise: Planks with Feet on the Ball & Knee Tucks Do: Initiate the movement by lifting your hips up Easier: straight knee tucks Harder: Side to side knee tucks Click here to see all the How-To Videos…
How to: Agility >>![](https://i0.wp.com/rollerderbyathletics.com/wp-content/themes/storefront-rda/images/more-arrow.png?w=980&ssl=1)
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/mountain-climber-comp.jpg?resize=400%2C400&ssl=1)
How-to: Mountain Climbers & Spidermans
Exercise: Mountain Climbers and Spidermans For Mountain Climbers, bring your knees straight in towards your chest without touching your front foot to the floor; for Spidermans, bring your front foot to the outside of your hand and transfer your weight to it. Do: Place wrists directly below shoulders Don’t: allow hips to rise up Easier: go […]
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-tuck-jumps-advanced.jpg?resize=400%2C400&ssl=1)
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 […]
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/high-knees.png?resize=400%2C400&ssl=1)
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…
![](https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/HT-chair-step-up2.jpg?resize=400%2C400&ssl=1)
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.