Do each of these for about 30 seconds:

Lower body

• March in place - knees up, then butt-kicks
• Squats - 20x (40 sec) to derby stance
• Squats - 20sec hold in derby stance
• Walk on tip-toes
• Jog with high knees
• Jog while kicking your butt
• Sumo squat and pulse in low position
• Side to side lunges - 5x per foot, back straight & horizontal, touch opposite hand to foot
• Deep lunges left leg - 5x step forward to lunge, bounce back, same leg behind, bounce back.
• Deep lunges right leg - 5x step forward to lunge, bounce back, same leg behind, bounce back.
• Hydrants - 10x per side
• Good mornings - 10x forward bend at hips, weight over heels, back straight, hands reach to shins

Core and upper body

• Arm circles - 30sec per side: forwards tiny to big, arms opposite directions, switch directions, backwards big to tiny
• Torso twist - move invisible boxes to each side (look forward), and behind (twist)
• Hip swivels - hula!
• Upper body swivels - dodging bullets in the Matrix
• Toy soldiers - kick up forwards, straight leg with flexed foot, reach with opposite hand
• Neck movement - head tilts, turns, tip up & down.

Credit: Booty Quake, Roller Derby Athletics
https://rollerderbyathletics.com/dynamic-warmup-dryland/
http://rollerderbyathletics.com/prehab-dynamic-warmup/

Body will feel warmed up and flexible, ready for training.