New

Pre-Skate Warmup

Arizona Roller Derby

Roller Derby
Coaches
Dr. Ben Leong and Luz Chaos
15 min off skates warm up to get your team ready for contact every practice.

Off-skate warm-up takes you from Mobility to Plyometrics to Contact Prep. The perfect ramp up to live action.

Our warm-up for every practice. Duration: 15 min

$20
Get Pre-Skate Warmup
Features
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Programming 7 days per week
This is a 15 min. off skates series to get your team ready for contact before every practice.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Keep this off skates warm up in your pocket for every practice.
Equipment
Required
Tennis shoes // At least 1 other person
sample week banner image
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Sample Week
Week 1 of 1-week program
Sunday
Pre-Skate Warmup

A

Hip Swings

1 x 20

B

Spiderman Crawl (Hip Emphasis)

1 x 20

C

Horse Stance Forward Walk

1 x 20

D

Twist & Anchor Walking Lunge

1 x 20

E

B Skip

1 x 20

F

Hurdle Skip

2 x 20

G

Crossover Jump

2 x 20

H

Bounding Bambi

1 x 20

I

Lateral Bounding

1 x 20

J

Foot Fire

1 x 20

K

Half Pivot Fire

2 x 20

L

Lateral Yield Contact

2 x 10

M

Hip to Hip Contact

2 x 10

N

Lateral Shoulder Contact

2 x 10

O

Over Under Contact

2 x 10

Monday
Pre-Skate Warmup

A

Hip Swings

1 x 20

B

Spiderman Crawl (Hip Emphasis)

1 x 20

C

Horse Stance Forward Walk

1 x 20

D

Twist & Anchor Walking Lunge

1 x 20

E

B Skip

1 x 20

F

Hurdle Skip

2 x 20

G

Crossover Jump

2 x 20

H

Bounding Bambi

1 x 20

I

Lateral Bounding

1 x 20

J

Foot Fire

1 x 20

K

Half Pivot Fire

2 x 20

L

Lateral Yield Contact

2 x 10

M

Hip to Hip Contact

2 x 10

N

Lateral Shoulder Contact

2 x 10

O

Over Under Contact

2 x 10

Tuesday
Pre-Skate Warmup

A

Hip Swings

1 x 20

B

Spiderman Crawl (Hip Emphasis)

1 x 20

C

Horse Stance Forward Walk

1 x 20

D

Twist & Anchor Walking Lunge

1 x 20

E

B Skip

1 x 20

F

Hurdle Skip

2 x 20

G

Crossover Jump

2 x 20

H

Bounding Bambi

1 x 20

I

Lateral Bounding

1 x 20

J

Foot Fire

1 x 20

K

Half Pivot Fire

2 x 20

L

Lateral Yield Contact

2 x 10

M

Hip to Hip Contact

2 x 10

N

Lateral Shoulder Contact

2 x 10

O

Over Under Contact

2 x 10

Wednesday
Pre-Skate Warmup

A

Hip Swings

1 x 20

B

Spiderman Crawl (Hip Emphasis)

1 x 20

C

Horse Stance Forward Walk

1 x 20

D

Twist & Anchor Walking Lunge

1 x 20

E

B Skip

1 x 20

F

Hurdle Skip

2 x 20

G

Crossover Jump

2 x 20

H

Bounding Bambi

1 x 20

I

Lateral Bounding

1 x 20

J

Foot Fire

1 x 20

K

Half Pivot Fire

2 x 20

L

Lateral Yield Contact

2 x 10

M

Hip to Hip Contact

2 x 10

N

Lateral Shoulder Contact

2 x 10

O

Over Under Contact

2 x 10

Thursday
Pre-Skate Warmup

A

Hip Swings

1 x 20

B

Spiderman Crawl (Hip Emphasis)

1 x 20

C

Horse Stance Forward Walk

1 x 20

D

Twist & Anchor Walking Lunge

1 x 20

E

B Skip

1 x 20

F

Hurdle Skip

2 x 20

G

Crossover Jump

2 x 20

H

Bounding Bambi

1 x 20

I

Lateral Bounding

1 x 20

J

Foot Fire

1 x 20

K

Half Pivot Fire

2 x 20

L

Lateral Yield Contact

2 x 10

M

Hip to Hip Contact

2 x 10

N

Lateral Shoulder Contact

2 x 10

O

Over Under Contact

2 x 10

Friday
Pre-Skate Warmup

A

Hip Swings

1 x 20

B

Spiderman Crawl (Hip Emphasis)

1 x 20

C

Horse Stance Forward Walk

1 x 20

D

Twist & Anchor Walking Lunge

1 x 20

E

B Skip

1 x 20

F

Hurdle Skip

2 x 20

G

Crossover Jump

2 x 20

H

Bounding Bambi

1 x 20

I

Lateral Bounding

1 x 20

J

Foot Fire

1 x 20

K

Half Pivot Fire

2 x 20

L

Lateral Yield Contact

2 x 10

M

Hip to Hip Contact

2 x 10

N

Lateral Shoulder Contact

2 x 10

O

Over Under Contact

2 x 10

Saturday
Pre-Skate Warmup

A

Hip Swings

1 x 20

B

Spiderman Crawl (Hip Emphasis)

1 x 20

C

Horse Stance Forward Walk

1 x 20

D

Twist & Anchor Walking Lunge

1 x 20

E

B Skip

1 x 20

F

Hurdle Skip

2 x 20

G

Crossover Jump

2 x 20

H

Bounding Bambi

1 x 20

I

Lateral Bounding

1 x 20

J

Foot Fire

1 x 20

K

Half Pivot Fire

2 x 20

L

Lateral Yield Contact

2 x 10

M

Hip to Hip Contact

2 x 10

N

Lateral Shoulder Contact

2 x 10

O

Over Under Contact

2 x 10

Coaches
More from Arizona Roller Derby
coach-avatar Dr. Ben Leong

Rehab Lab Arizona, Board-certified Doctor of Chiropractic

coach-avatar Luz Chaos

Luz Chaos is a jammer and jammer coach for Arizona Roller Derby.

Pre-Skate Warmup
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