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!


Lets do this!


Krissy Krash


Off Skates Fit Basics + On Skates MST Skill Work

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



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.


1. Practice Overview

2. Off Skates Warm Up

3. Off Skates Workout

#butdidyoudie 100 burpees for time (watch the video to understand WHY this is a key workout for your mindset on the track!)

4. Perform 4 Rounds of each drill. 1 Minute of work, 1 minute of rest. 

4. Key Focuses for Crushing Your MST

MST 3 Overview

MST 3 off skates Warm Up

MST 3 Off Skates Workout #butdidyoudie

MST 3 T-Stop LIft and Step

MST 3 T-Stop Zombie Drag

mst 3 T-Stop DIstance Challenge

mst 2 Plow Stop single leg squat and pulse with push

MST 3 Plow Stop COne Assist

MST 3 Plow stop distance challenge

What to focus on to crush your MST

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.


Krissy Krash