These exercises in this training program are the first part of 2 video's of the YouTube channel: Jam Packed Roller Derby Video 1: 

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 face derby direction and make a lateral movement. Make sure to stay low in derby stance and keep your hips facing forward.

#1 - Shuffle Start next to a cone facing derby direction. Start stepping sideways from side to side. Try to make 4 steps before reaching the opposite cone. Make sure to keep low the ground (derby stance!) and try to keep looking forward.

#2 - Shuffle with exercise Same as the shuffle, but when you reach a cone you do a small exercise. For instance, a knee to elbow tap.

#3 – Shuffle with cone tap Just like the shuffle. When you reach a cone get low and tap the cone.

#4 – 4 heel kicks Again moving in between cones. When you stand next to the left cone turn your right foot towards the right cone and push of with your left foot. Then turn your right foot in to stop and face forward with your skates. You do this 4 times before reaching the other cone.

#5 – 3 heel kicks Same as the one before, but now you divide it in 3 steps.

#6 – 2 heel kicks Same as the one before, but now you divide it in 2 steps.

#7 – 1 heel kick Just like the ones before but now we do the whole lane. You can do this in a whole side-surf movement. Or when pushing off towards the other cone, turn your butt towards the cone you are going so you roll backwards.

#8 – Open / close footwork Again, start next to a cone and turn your opposite skate towards the other cone. Push of slightly and turn your other skate so your toes face outward. Step to break and face your toes forward. The movement should be small and quick. Like a blacker that is holding the jammer and following with their butt.

#9 – Two feet footwork With this drill we keep our skates parallel to each other and we going to switch our movement from towards the toes to our heels. Start with pushing of from your toes to roll with your heels facing towards where you go. Then turn in from the heels so your toes are facing towards where you going. You kind of do a shuffle from toes to heels and from heels to toes.

#10 – Hybrid footwork We going to use the movement from the previous exercise, but now we going to roll before we switch from heel to toe. With the little more speed you should make a small break when you reach your cone.

#11 - Grapevines We going to step sideway towards the opposite cone doing crossovers. When you cross your leg over the other make sure to switch between crossing the front of the other leg and then the back of the other leg.

#12 – Modified grapevines Now we going to push off with a crossover towards the opposite cone (pushing of with toe-stops is also possible). We roll towards the other cone and then come to a break with a one-foot plow-stop.

#13 – D-cuts With this exercise we going to start at the outside of a cone. Push off and turn in so your butt is facing towards where you going. Now pushout your outside leg to slowdown your movement and come to a stop on the outside of the other cone. Having a wide stance helps with this exercise.

#14 – East-west edges For this drill you going to skate 8-patterns around the cones, you might want to get the cones closer to each other for this exercise. Make sure to keep facing derby direction while doing so. When going to a cone turn in so your heels face towards where you are going. Stager your feet and turn in around the cone.

#15 - East-west edges (two feet) Same as the drill before, only difference is that when you get out of the corner turn your feet in simultaneously so they are facing the opposite cone.

#16 – Toe stop walk This one is for the jammers. We going to step sideways on our toe stops towards the opposite cone. Make sure to keep your hips facing derby direction.

#17 – Toe stop walk (with turn) Just like the last exercise we going to walk on our toe stops. Halfway towards the other cone make a 180 turn so you are facing the other direction.

Skaters will see improvement in their lateral movement as both blocker and jammer.