MST Prep Session 1

CRUSH YOUR MST's With Confidence!

Use this 3 part series of on/off skates at home roller derby practices to FINALLY take your game to the next level! We understand that MST's can be frustrating to master.

I remember when I failed passing mine because I couldn't plow stop and I had to watch all my derby friends graduate. I vowed to work even harder and make it happen. After that I went on to help my banked track team the LADD Tough Cookies win championships 3 years in a row. After that I moved into the flat track world and competed in WFTDA playoffs and champs with Angel City. So just know, if I could do it, YOU CAN TOO!

I LOVE YOU!

Lets do this!

XOXO

Krissy Krash

MST CONFIDENCE BUILDER PART 1

Off Skates Fit Basics + On Skates MST Skill Work

In this session we will cover the following Minimum Skills Test Requirements:

SINGLE FOOT BALANCE

CROSSOVERS

CONE WEAVING

TRANSITIONS

Watch each quick video below then perform the workouts/drills described. Simply click on each drill/exercise to watch the video. 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 off skates workout, do 4 rounds of of 1 minute on/1 minute rest for each on skates drill.

SESSION OUTLINE

1. Practice Overview

2. Off Skates Warm Up

3. Off Skates Workout

**This is a super simple and effective workout designed to help you build strength using fundamental movements**

45 Seconds per exercise then 15 seconds rest then move on to the next movement. Complete 3-6 rounds:

Squat
Push Up
V Up
Burpee
Rest 1 min

4. Perform 4 Rounds of each drill. 1 Minute of work, 1 minute of rest. For single leg drills do 4 per side.

5. What to do next

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

struggling to pass your Minimum skills?

CRUSH YOUR MST's With Confidence!

MST CONFIDENCE BUILDER PART 1

MST CONFIDENCE BUILDER PART 2

MST CONFIDENCE BUILDER PART 3

MST Session 1 Practice OverVIEW

MST 1 off skates Warm Up

transform your habits, fitness, mindset, and derby game in 12 weeks

MST 1 single Leg balance benchmark drill

mst 1 single leg balance reach drill

mst 1 figure 8 cone weaving drill

don't practice alone! TRY ROller derby training club and get workouts right to your phone 3x /week

MST 1 transitions drill

MST 1 what to do next

struggling to pass your Minimum skills?

CRUSH YOUR MST's With Confidence!

MST CONFIDENCE BUILDER PART 1

MST CONFIDENCE BUILDER PART 2

MST CONFIDENCE BUILDER PART 3

MST Session 1 Practice OverVIEW

MST 1 off skates Warm Up

transform your habits, fitness, mindset, and derby game in 12 weeks

MST 1 single Leg balance benchmark drill

mst 1 single leg balance reach drill

mst 1 figure 8 cone weaving drill

don't practice alone! TRY ROller derby training club and get workouts right to your phone 3x /week

MST 1 transitions drill

MST 1 what to do next

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