Off Skate Roller Derby Workout


Agility Ladder Plyometric Drills

Coach “Thump” Sam Flowers, Brandywine Roller Derby

  1. Quick Feet : 2 feet in
  2. Irish Jig: 1 foot in – 1 foot out
  3. Single Leg: Jump 2 in – Jump 1 out
  4. Plank Jacks
  5. Lateral Moves: 2 up – 1 back
WARNING: You must consult your physician before you begin this or any other exercise program

Be Fit. Be Healthy. Be Happy.