How-to: Plyo Archives | Roller Derby Athletics

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 re…

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) …

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 b…

How-to: Side to Side Switches

Exercise: Side to Side Switches Do: Hold weight close to body, use core to control the movement, move quickly and sharply Don’t: swing the weight in large arcs or compensate with a wide stance. Easier: n/a Harder: go faster, use heavier weight. …

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, Advan…

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 …

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 skaterTo access this post, you m…

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 :)To access this post, you must purchase Sun's Out Guns Out Chal…

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 pointTo access this post, you must purchase Sun's Out Guns Out Challenge.…

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 …

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…To access …

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…

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…To access this post, you must purchase Sun'…

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 …

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…To access this post, you must purchase Sun's…

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; tran…

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: 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…