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: 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!
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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: 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 […]
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How-to: Agility Hops
Exercise: Agility Hops Variations: Front/back, Side-side with feet together; side-side one foot at a time Do: Wear shoes! Use something soft as an obstacle, e.g a rolled towel or t-shirt. Move feet quickly Easier: Go slow Harder: Move quickly! Extend your time Click here to see all the How-To Videos…
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How to: Plyo >>
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: 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; […]
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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: 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 […]
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How to: Strength >>
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: 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: 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 […]
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How-to: Good Mornings
Exercise: Good Mornings Do: Keep head lifted, focus on sending hips backwards Don’t: Let your weight move forward into your toes Easier: n/a Harder: add weight Click here to see all the How-To Videos…
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How to: Core >>
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; […]
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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 […]
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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 […]
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How-to: Flying Plank Push-Up
Exercise: Flying Plank Push-Up Do: Keep your hips neutral – flat line from your head down to your heels; do a full push-up; try to keep your hips and shoulders square to the floor when doing the “flying” Don’t: Allow your hips to rise up or sag Easier: Do push-ups and/or flying from your knees […]
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How to: Stability >>
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: 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!
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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: 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: Lower Body >>
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: 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: 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!
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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: Upper Body >>
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…
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…
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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: 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: 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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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.
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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
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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. See also: Heismans Back to all How-To Videos, in alphabetical order…
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