Skaters will divide in to pairs of two. One of them will be applying force, the other will be engaging their mucles. Each exercise lasts 30sec, then you can switch. You can pick as many of these exercises as you like:

• Skaters will stand in a "panther plank" (high plank with knees bent at a 90 degree angle). Their partner pushes down on their hips.
• Skaters will stand in a "panther plank". Their partner pulls up on their hips.
• Skaters will stand in a "panther plank". Their partner places one hand on either side of the skater's core, pushing both downwards AND upwards. Skaters give counter-pressure.
• Skaters stand in a good derby stance. Their partner pushes on their shoulders and hips, from the front or the back, delivering "blows" to the skater trying to keep balance and/or go with the flow of the pushes.
• Skaters stand in a good derby stance. Their partner stands behind them, and grabs their hamstrings (underside of upper leg), and tries to pull them upwards. The standing skater's goal is to remain low and not be pushed upwards.

Skaters will show excellent form, and will know what muscles to engage during a derby game.