These exercises in this training program are the first part of 2 video's of the YouTube channel: Jam Packed Roller Derby

The setup! To start get 2 cones, these are your friends for the next exercise. Place them apart from each other about the width of the derby track.

Anouncement before we start! For most of the exercises we going to stand at one cone and face the other. Make sure to stay low in derby stance and keep your hips facing forward.

#1 – One foot glide With this exercise we going to focus on our balance and ankle stability. Start at a cone and push off with one skate and glide on the other towards the other cone. This one is not about speed. Just like cycling the faster you go the more easier it is to keep your balance. So go slow to really focus on that ankle stability.

#2 – One foot transition This one really focusses on your ankle stability. Don’t do this exercise when you don’t feel comfortable doing so. Just like the last exercise we glide on one foot towards the opposite cone. Halfway do a one-foot transition and glide backwards towards to cone you’re going.

#3 – Two feet transition Push of from one cone towards the other and glide with both skates on the ground. Halfway do a transition with a little hop. Try to keep your front wheels on the ground and use them as your pivoting point for the transition.

#4 – North-south edges (right) Start at the right side of the back cone and proceed to skate in a figure 8-patern. Keep facing the front cone while going back and forth. When you go around a cone take a step with one foot in the right direction. Only use your wheels when you turn around a cone. Don’t use your toe stops!

#5 - North-south edges (left) Same as the one before, but we start at the left side of the back cone.

#6 – two feet north-south edges (right) This exercise ads a little spin to the last two exercises. Start on the right side of the back cone and proceed to skate in a figure 8-patern. This time every time you switch direction to go around the cone do so with both feet simultaneously.

#7 – two feet north-south edges (left) Same as the one before, but we start at the left side of the back cone.

#8 – Transitions (inside) For this drill you start at the right side of a cone every time. And then push towards the opposite cone. Halfway make a transition to the inside of the track. Your left leg will be leading in the transition. Stop on the right side of the cone.

#9 – Transitions (outside) Same as the last exercise but mirrored. For this drill you start at the left side of a cone every time. And then push towards the opposite cone. Halfway make a transition to the outside of the track. Your right leg will be leading in the transition. Stop on the left side of the cone.

#10 – Double transition (inside) Almost the same as the last two exercises, but now you make 2 transitions. Start each time on the right side of a cone. And then push towards the opposite cone. Then transition to the inside of the track with your left leg leading. Do another transition with your right leg leading. Then make a plow-stop on the left side of the opposite cone. Turn around for the next transition.

#11 – Double transition (outside) Same as the last exercise but mirrored. Start each time on the left side of a cone. And then push towards the opposite cone. Then transition to the outside of the track with your right leg leading. Do another transition with your left leg leading. Then make a plow-stop on the right side of the opposite cone. Turn around for the next transition.

#12 – Backwards Transition (inside) For this drill you start at the right side of a cone with your back to the opposite one every time. Push backwards to the other cone and make a transition halfway towards the other cone. Make a plow stop on the right side of the cone. Turn around and repeat.

#13 – Backwards Transition (inside) Same as the last exercise, but now we start from the left side of the cone.

#14 – L-stops (right) Sart at the back cone and face the other. Find your balance on your left leg and then push off with your right leg. Glide towards the other cone and move your right foot in front. Now put your right foot on the ground so you break next to the cone. Push off with your right foot again so you glide backwards towards the other cone. Put your right foot to the back and put it to the ground so you break next to the back cone.

#15 – L-stops (left) Same as the last exercise, but now we switch feet.

#16 – Skull Crushers Start at one cone and face the other. Pushout from your heels so you make a half a circle with both skates. When your toes come together push outwards again to make half a circle. When you reach the opposite cone come to a stop. Now do the same backwards. Instead of pushing from the heels you push from your toes.

#17 – Plows Start at one cone and skate towards the other and make a plow-stop next to the opposite cone. Now skate backwards towards the starting cone and make a backwards plow-stop.

#18 – Backwards crossover Start at a cone and face the other with your back. Skate backwards in a straight line doing backwards crossovers towards the other cone. Turn around at the cone and repeat.

#19 – Side surf turns Start skating a figure 8-patern around your cones. When you go around the cone do that with a side surf.

#20 – Inside foot turns Start skating a figure 8-patern around your cones. When you go around the cone only touch the floor with your inside skate.

#21 – Outside foot turns Start skating a figure 8-patern around your cones. When you go around the cone only touch the floor with your outside skate.

#22 – North-south toe stops Walk on your toe stops, both backward and forward, between your cones.

Skaters will see improvement in their forward an backward movement as both blocker and jammer.