Practices Cancelled?

Krash Course wants to help you keep on your roller derby game while the coronavirus has us all staying close to home. We have created these at home practice for you to use for free as our gift to the community to help you weather the storm. Session 1 is listed below. We will keep adding 1-2 ore each week as this crisis continues.

WE LOVE YOU!

Yo my name is Krissy Krash and I help athletes, former athletes and aspiring athletes elevate their performance, self confidence and LIFE.


If you’ve ever struggled with health and fitness yourself, wishing you could finally create the transformation of your dreams you have come to the right place.


I went from bartender, smoker, drinker, fast food eater to roller derby all star, marathon runner, athlete, and even one of those Manson Sisters in Whip It LOL


Since 2010 I have committed my life to helping skaters become athletes and I'm excited to help you elevate your game too.


XOXO,

Krissy Krash

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Session 1- Off Skates Work Out + Line Work + Toe Stops + Agility Ladders

Watch each quick video below then perform the workouts/drills described. I recommend you watch the video, do the movements then move onto the next video. Or feel free to watch them all, write it all out and then bust out that at home practice. 


Session 1 video outline:

1. Practice Overview

2. Off Skates Warm Up

3. Off Skates Workout

  • Perform 45 seconds of work/15 seconds rest for each exercise. Do 3-5 rounds of the circuit. High knees, jump squats, push ups, skater jumps, burpees


Complete 2-4 rounds of 1 minute work/1 minute rest for each on skates drill before moving on to the next drill

4. On Skates Balance Challenge and Shuttle Runs   

5. Line work 

6. On Skates Shuffle Burpee Shuffle 

7. Agility Ladders 

8. Where to find MORE FREE derby practices


CLICK HERE TO GET STARTED


Session 2- Off Skates AMRAP + Skate Form + On Skates Stride and Lateral Movement Focus

Watch each quick video below then perform the workouts/drills described. I recommend you watch the video, do the movements then move onto the next video. Or feel free to watch them all, write it all out and then bust out that at home practice.  


Session 2 video outline:

1. Practice Overview

2. Off Skates Warm Up

3. Off Skates Workout

  • Capital D Stride Work 3-5 rounds of 45 sec work/15sec rest
  • 20 Minute AMRAP 12-15 reps of each movement: Split Squat, V Up, Push Up, Squat, Bear Crawl


Complete 2-4 rounds of of 1 minute on/1 minute rest for each on skates drill.

4. On Skates Cross Step Stop

5. On Skates Sideways Glide 

6. On Skates Grapevine

7. On Skates Tiny Circles

8. Athlete Mindset and Whats Next


CLICK HERE TO GET STARTED

Session 3- Off Skates Explosive Power + Tabata Workout + Skate Form + On Skates Backwards Agility

Watch each quick video below then perform the workouts/drills described. I recommend you watch the video, do the movements then move onto the next video. Or feel free to watch them all, write it all out and then bust out that at home practice.  After the TABATA workout, do 4 rounds of of 1 minute on/1 minute rest for each on skates drill.

Session 3 video outline: 

1. Practice Overview

2. Off Skates Warm Up

3. Off Skates Workout

Explosive Power 

4 Rounds of:

5 knee attacks per side

Rest 60 seconds. 

THEN

10-20 Rounds of:

20 Seconds of star jumps

10 seconds rest

20 seconds of body taps

10 seconds rest

4. On Skates Backwards Plows

5. On Skates Backwards Cone Weaving 

6. On Skates Backwards Cone Weaving Side Surf

7. Backwards Diagonal Laterals Line to Line

8. Backwards Cross Over Diagonal Line to Line

9.Bonus Challenge Plus Wicked Skatewear Giveaway!


CLICK HERE TO GET STARTED

Session 1 Practice OverVIEW

Check out this great video

Session 1 off skates Warm Up

Check out this great video

session 1 Off Skates workout

Check out this great video

session 1 on skates balance challenge and shuttle runs

Check out this great video

session 1 on skates LIne work

Check out this great video

session 1 on skates Shuffle burpee shuffle

Check out this great video

session 1 on skates Agility Ladders

Check out this great video

session 1 Where to find more free roller derby practices

Check out this great video