It was an complete pleasure meeting so many wonderful, dedicated, fun athletes at RollerCon this year! I loved helping people learn more about how they can use their bodies to their advantage, both on and off skates.
I am happy to share these notes with anyone in the derby community – and you are welcome to share them with your friends and leagues as well, with credit given.
If you have questions about any of the content in these notes, please do not hesitate to shoot me an email and ask! Hit me up on the About page, or email me directly if you’ve got my address.
xo Booty Quake
The Handouts
Conquer the Crossover [On Skates]
Crossovers! If they are the bane of your existence (or even if they just feel a tad awkward), lemme fix ’em for you! I have a handful of tried-and-true coaching tricks up my sleeve that have helped hundreds of skaters like you to finally conquer the crossover. We’ll work on your basic stride, too, while we’re at it! Let’s get you crushing that 27 laps test, shall we? Wednesday 6pm
Find your Edge [On Skates]
If you have trouble positional blocking or delivering effective hits, it could just be that you need to get to know your edges better! We are going to get up close and personal with our edges, including footwork drills, booty blocking, driving a blocker out, and lateral movement. You’ll leave this session with some new tools in the toolbox, and feeling more confident on your skates in general. Bring a skate tool! This session is geared toward B/C level skaters but all are welcome! Saturday 12pm
Build-A-Beast: How to Implement a Bad-Ass Cross-Training Program [Seminar]
You’ve been thrown into a league training role, or you’re a team coach on a mission. Either way, you know you need to get your skaters training smarter off-skates. Learn the why of cross-training, to help build buy-in. Understand the training pyramid, periodization basics, baselining, how to drive compliance, and resources to help you! We will cover lots of ways you can include cross-training in your overall training plan so that your skaters show up at the jam line healthy and fierce, every time. Friday 1:15pm
How to Get Low and Cross Over: Your Top Ten Moves [off-skates]
Learn the Top Ten Exercises that will help newer skaters get low, nail your crossovers, and slay those double knee taps like a bawse. Learn how to build a routine that you can do at home without equipment to level up quickly in derby. Bonus: you won’t have to listen to your coach telling you you’re not low enough anymore. Thursday 10am; Saturday 10am
How to Crack the Roster: Your Top 5 Moves [off-skates]
Veteran skater of a year or more, trying to level up? Got no gym and little time to train? Learn the top five off-skate moves you need to be doing to maximize results and build yourself into an unstoppable athlete. We’ll cover power, speed, and agility, and learn how to work these moves into a routine that you can take to the gym or to a team training session. That apex jump and amazing hit-out CAN be yours! Friday 10am; Sunday 12pm
Cross-Training for Roller Derby: A Primer 
The Top Ten Exercises for Roller Derby Athletes 
Fresh Meat – You Got This! 
Pre-Hab: How to Engage Your Core 
PreHab: How to Reduce Concussions