Protection for elbows and hands. Use skates as hand weights for extra workout.
~30 seconds per exercise with 15 seconds break to demo next exercise.

• Neck strength (isometric) 10 sec per position
  Push hand against head and resist with neck muscles; front, back, both sides

• Stride balance 4x per leg
  Slowly extend one leg to side, return to centre, extend behind other side, return

• Cross-unders 4x per leg
  Plant foot to the side, pull bodyweight over and fall onto front foot

• One-foot plow step 4x per leg
  Hold derby stance, step one foot into plow (harder: with elastic band between feet)

• Inchworm 3x
  Touch toes then walk hands out to long plank and back (easy: walk feet instead)

• Baseball pitcher 4x per leg
  AKA single leg deadlift: balance on one leg with weight over heel, pivot at hips, torso and back leg in line, point one hand down, pivot back up, arms up and knee forward

• Tricep walkout 3x
  Bridge belly-up, straight arms and body horizontal, hands and feet pointing same way, leg lifts x4, then swing butt down between arms (easier: no leg lifts)

• Walking lunge with a twist 3x per leg
  Deep lunge forward, rotate torso and reach hand to back foot, step forward to stand

• Body tap plank 4x
  Hold body engaged in plank, tap opposite shoulder, hip and knee with each hand (or 3-legged plank: raise one limb at a time)

• Elevated foot lunge 10x per side
  Back foot resting on step far behind, one leg squat

• Side to side switches 20x
  One foot forward, swing hand weights / skates to one side, hop/jump to other side

• Neck strength (isometric) 10 sec per position
  Push hand against head and resist with neck muscles; front, back, both sides

• Standing balance eyes closed 30 sec
  Feet aligned heel to toe (harder: one foot)

Credit: Booty Quake, Roller Derby Athletics
http://rollerderbyathletics.com/crossover-mistakes-2/, from 00:58
http://rollerderbyathletics.com/stronger-plow-stops
https://rollerderbyathletics.com/prehab-stability/
http://rollerderbyathletics.com/stability-workout-at-home/
https://rollerderbyathletics.com/hot-mess-workout/

Improved balance and stability