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: 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 […]
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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 :)
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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…
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How-to: Sideways Stairs
Exercise: Sideways Stairs Do: Use “outside” and “inside” leg equally, & remember to swap sides every flight of stairs or two. Don’t: forget to get low and attack the stairs like a speed skater
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How to: Plyo >>
How-to: Power Push-Ups
Exercise: Power Push-Ups Do: practice good plank and push-up form Don’t: allow your hips to rise or sag Easier: Do push-ups from your knees Harder: n/a Click here to see all the How-To Videos…
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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…
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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…
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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…
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How to: Strength >>
How-to: Push-Ups
Exercise: Push-Ups Do: Place hands slightly wider than shoulder width apart, point elbows about 45 degrees away from your torso, get to a 90 degree bend in your elbows at the bottom position Don’t: allow your hips to rise up or sag Easier: do push-ups from your knees Harder: place feet close together (works stability); elevate […]
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How-to: Russian Twists
Exercise: Russian Twists (with a ball) Do: Keep a flat back, keep hips relatively still so that knee caps remain aligned Easier: Sit up at a more upright angle Harder: add weight Click here to see all the How-To Videos…
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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 […]
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How-to: Push-Ups on a Ball
Exercise: Push-Ups on a Ball Variations: FOB Push-ups; FOB single-leg push-ups; HOB push-ups from the knees; HOB push-ups (lowering motion only); HOB full push-ups Do: Practice good standard push-up form Don’t: Allow your shoulders to rise towards your ears Easier / Harder: variations are listed in order of challenge Click here to see all the […]
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How to: Core >>
How-to: Fire Hydrants
Exercise: Fire Hydrants Do: Keep hips and torso as still as possible Don’t: arch your back, lift your hip, or look down Click here to see all the How-To Videos…
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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…
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How-to: Lateral Roll on a Ball
Exercise: Lateral Roll on a Ball Variations: Iron Cross, Charlie’s Angels Do: Keep hips lifted Don’t: Easier: Iron cross variation Harder: Charlie’s Angels variation Click here to see all the How-To Videos…
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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…
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How to: Stability >>
How-to: Lunge (Basic)
Exercise: Basic Lunge & Variations Do: Try lunging in different orientations; keep your knees aligned with your ankles; keep your head and chest lifted; drive through the front heel as you push back to standing. Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: Body weight only Harder: Add weight or jumps. […]
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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…
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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…
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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: Lower Body >>
How-to: Lunge Twist
Exercise: Lunge Twist Do: Practice good lunge form – front knee tracking straight over your supporting ankle Don’t: Allow front knee to “cave in” towards centre or come past your toes Easier: Keep arms closer to your body Harder: Add weight Click here to see all the How-To Videos…
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How-to: Forward Lean-Over Lunge
Exercise: Forward Lean-Over Lunge Do: Take a big enough step forward that your back leg is fairly straight; push through your heel to “spring” back to the starting position Don’t: let your front knee “cave in” towards your centreline – instead keep you knee tracking right over your ankle Easier: n/a Harder: Add weight
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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 […]
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How-to: Lunge (Basic)
Exercise: Basic Lunge & Variations Do: Try lunging in different orientations; keep your knees aligned with your ankles; keep your head and chest lifted; drive through the front heel as you push back to standing. Don’t: let your front knee drive forward past your toes, or cave inward towards your centre line. Easier: Body weight only Harder: Add weight or jumps. […]
How to: Upper Body >>
How-to: Hollow Body Holds + Rocks
Exercise: Hollow Body Holds, Hollow Body Rocks Do: Keep your low back pinned to the floor, engage your lats, glutes, and basically everything! Don’t: Crunch your chin to your chest. Easier: Knees bent to a tabletop position Harder: Arms overhead (biceps to ears); Hollow Body Rocks can be done after you master this position. See also: Planks, Push-ups Back to […]
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How-to: Bench Dips
Exercise: Bench Dips (aka Chair Dips) Do: Keep shoulders down, elbows pointed back Don’t: let your shoulders hunch towards your ears. Easier: Place feet closer to your bench Harder: Elevate feet See also: Triceps Push-Ups, Triceps Roll-outs Back to all How-To Videos, in alphabetical order…
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How-to: Power Push-Ups
Exercise: Power Push-Ups Do: practice good plank and push-up form Don’t: allow your hips to rise or sag Easier: Do push-ups from your knees Harder: n/a Click here to see all the How-To Videos…
How-to: Tricep Rollout on a Ball
Exercise: Tricep Rollout on a Ball Do: Maintain a plank position and neutral neck position Don’t: Pop back up to the starting position (go slowly instead) Click here to see all the How-To Videos…
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How to: Agility >>
How-to: Long Jump Tuck Jump
Exercise: Long Jump + Tuck Jump Combination Do: Spring up into the tuck jump quickly and vertically. Don’t: jump forward on the tuck jump. Easier: Separate the two jumps with a pause. Harder: n/a See also: Long Jump with Weight, Tuck Jumps, Advanced Tuck Jumps Back to all How-To Videos, in alphabetical order…
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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: Sideways Stairs
Exercise: Sideways Stairs Do: Use “outside” and “inside” leg equally, & remember to swap sides every flight of stairs or two. Don’t: forget to get low and attack the stairs like a speed skater
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…
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PreHab: How to Reduce Concussions 
Pre-Hab: How to Engage Your Core 
Cross-Training for Roller Derby: A Primer 
Prehab! Feet and Ankles 
How to Improve at Derby’s 27 Laps Test