The Agility Sandwich Workout | Roller Derby Athletics

What's your favourite agility move? Leave a comment at www.rollerderbyathletics.com/art-of-agility and let me know! That's also where you'll find the write-up and written instructions for today's workout.
It's Booty Quake here from Roller Derby Athletics. Today's workout is all agility.
Listen, we all know that we want to be more agile as roller derby players. The question is, how do you really train for that? Is it all about just fast footwork exercises?
Not quite. It definitely stems from a base of power. So we are going to do some plyometric moves today. However, unlike some other sports like say soccer or tennis, roller derby has the balance component. So we definitely need to strengthen our stability and our core strength.
I want you to go check out a bunch of the other core training videos that I've got at RollerDerbyAthletics.com but for now, we're going to jump into this workout.
Here's what today's workout looks like.
We start off with a warm-up of three stability exercises. Next we move into the fast feet component. We're going to do some moves on the dice. You will see what that looks like when you watch the video.
Finally, we're into the plyo section. This is where we build power to give you explosive speed off of your skates.
Before you get started, I want you to warm up with a little bit of light jogging, jumping jacks, that kind of thing and then we will go straight into the stability moves. Here we go.
Now it's time for our fast feet moves and I call this dice game because the shape of the agility moves that we're going to do is like the five points on the five-side of a dice.
Check it out. I made my dice with just a few pieces of tape on the ground in a square. My square is just a little bit more than hip width apart but two and a half feet on either side with a dot in the middle and that's what I'm going to use to do these exercises.
We're going to start off with jumping jacks. We're going to do 20 reps and don't forget that 20 means the back half and the front half. That's one rep. So we're doing 20 of these.
Next up, triangles times 20. So two feet together, do the back triangle and the front triangle. That's one. Twenty rounds through.
One-foot triangles, so much harder but keep with it and if you miss the mark, just keep trying. We're going to do 10 of these on each foot.
Finally we're going to do jumping jacks 180s, 20 of these. So just like all the other times, the front and the back, that counts for one. Try to vary which direction you spin under 180 as you go through this routine.
Are you still with me? Excellent. It's on to plyo. We've got three moves. We're going to do them for 45 seconds each with a 15-second rest and we're going to do that two rounds through and then you're done. Here we go.
If you need to modify this one, just take a little extra stutter step in between each tuck jump like this. Work your way up just starting with two or three tuck jumps in a row before you have to add the stutter step.
There you have it. There's your agility workout for today. I hope you will give this a try and if you want to try some more agility workouts, there's lots more on RollerDerbyAthletics.com and if there's an agility move that I haven't shown in one of my videos that you think is great, I would love to hear about it. So please leave me a comment over at www.RollerDerbyAthletics.com/art-of-agility and let me know what your favorite agility move is.
Until next time, I'm Booty Quake. I just kicked your ass. Now you can go kick somebody else's.

[@kerryturner1560]

Adding these to our junior derby communication so the skaters can condition while they are off the rink. Thank you!!

[@marisalopez4351]

Great stuff!

[@CassandraCain]

Thank you so much for this! I'm trying to make my agility better and this helps cause I can do it at home. And it's haaard :D

[@slonngi]

Great thanks, i going to make these with my team.

[@AlanaOBrienAnimation]

excellent video!

[@happeningfish77]

These are dead amazing! Keep it up! Also, try 180 frog jumps - one set with the front and back of your body moving forwards, and one set where you turn so that the side of your body is moving forward, and alternate left and right side.

[@rollerderbyathletics]

Wow, those sound intense! I will try - thanks for the suggestion and the comment! :)

[@ashleybustelo737]

awesome!!!!! I love it!!

[@silverishme8675]

how many frog jumps and tuck jumps per round?

[@eblastagirl]

How many rounds of this do you recommend?

[@rollerderbyathletics]

Just once through - but do the plyo sectio 3x. :)

[@plsstopusingmyname]

Thanks. I kicked my own ass.

[@alwhitaker480]

i now hate and love you!!!

[@queenofspadz]

Have a like for Santigold!

[@alwhitaker480]

oh my goodness! I'm worn out!!

[@rollerderbyathletics]

That's good... right?? :)

[@scare-a-medic9112]

I use a lot of the exercises on my fresh meat girls.