Off Skate Roller Derby Workout Agility Ladder Plyometric Drills Coach “Thump” Sam Flowers, Brandywine Roller Derby Quick Feet : 2 feet in Irish Jig: 1 foot in – 1 foot out Single Leg: Jump 2 in – Jump 1 out Plank Jacks 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.