Derby To The Core – Roller Derby Workout Video!

You probably already know this but Roller Derby requires a lot of core strength – to stay upright, give big hits and change direction quickly. You also need a strong core to do cool things like jump the apex.

Having a nice strong core helps prevent things like back injures too.

I don’t just mean rippling washboard abs when I talk about core (I’m sure I have abs somewhere underneath my “insulating” layer); I mean your front, side, back and butt – everything that surrounds your spine basically! Thats where your power box lives and where your centre of gravity hangs out. Knowing where they are and how you can toughen them up will help you become stronger and scarier!

I always need to work more on my core so I’ve put together this little workout for us to do together …. 🙂

You could tag this on to the end of one of your normal workouts and skip the warmup.


Perform all of these for 10-20 sec each in both directions/either side:

    • Arm swings
    • Shoulder Circles
    • Torso Twists
    • Hip Rolls (like sexy hula hooping)
    • Hip Openers
    • Reach Up + Touch Toes
    • Slow Knees To Chest
    • Slow Butt Kicks
    • Slow Half Squats

Perform 30 seconds each of these:

  • Running High Knees
  • Running Butt Kicks
  • Jumping Jacks
  • Skater Jumps

CORE WORKOUT – dynamic and static exercises to strengthen your core

Perform each exercise for 30 seconds with minimal rest between exercises, just enough time to transition to the next move. Remember, form is more important than speed or reps!

In-Out Bird Dogs – On all fours, kneeling, with your spine in a neutral position – don’t over arch or bend your back and don’t look upwards or between your legs – engage your core muscles and extend your right arm and left leg. Spread the arm and leg out to the side before returning to centre & repeat on the other side. To make this harder, do it from hands and feet instead of knees.

Double Mountain Climbers – In the high plank position with a neutral neck and spine, engage your core and bring your left knee into your chest, return to the plank position then bring your left knee outwards and up towards your outer left shoulder. Return to the start and switch to the other leg.

Bear Crawls – On all fours with hips and butt high up in the air, crawl forward in small steps. When you run out of space, crawl backwards for the same amount of steps.

Marching Glute Bridge – Lie on your back with your arms by your side and knees bent. Engage your core and bum muscles and lift your hips up into the air – don’t over arch your back. Keeping this bridge position, march your knees up towards your chest trying to wobble your hips as little as possible.

High Plank Shoulder Tap – Get into a high plank position with your arms under your shoulders and a neutral spine, don’t let your bum sag down or pop up in the air! Tap opposite hand to shoulder and keep switching hands, trying to keep as little movement in your hips as possible.

Side Plank with Leg Raise – Resting on your forearm, get into a side plank position trying to make sure your body is in a straight line. Starting either from with your knee bent or legs straight, lift your hips off the ground whilst lifting your top leg away from the other and hold.

Standard Plank – Resting on both forearms under your shoulders, raise your hips off the floor so your are now on just toes and forearms. Keep your back and neck neutral and don’t let your hips sag down or pop up.

Rest for 1 minute and repeat the routine another 2-3 times.

EXPLOSIVE CORE FINISHER – explosive, heart pumping moves that use your core. 

Perform these for 30 seconds each giving each move your all! Perform them twice if you’re hardcore 😀

Total Body Extensions – Standing with your legs slightly wider than hip width apart, squat down bringing your arms behind you before swinging your arms and hips forward and extending up and on to tip toes, resisting the urge to jump. Make sure your arms come straight up vertical but you keep looking forward, not up. Once you’ve got the technique you can do this faster and more explosively.

Vertical Jumps – Using a similar stance and motion to the extensions, concentrate on jumping upward as high as you can, thrusting your hips forward and ramps upward. Land with soft bent knees. If you have bad knees or are just starting out, keep doing the total body extensions instead.

Punch-Kick – In a split stance position, use your core strength to punch hard with your right fist before kicking with your right leg. Keep your knees soft but use your core to be really powerful with the move.

Rest for 1-2 minutes


Let me know how you get on with the workout!


Treble Maker 909 xx

Comments 5

  1. I really like the idea of this workout, but when I try it my wrists hurt really badly. Any thoughts on this? Thanks for the awesome video and ideas, as always!

  2. This is my favorite workout — my 7yo son and I do it together every morning — he’s working on his core for karate, and I’m working on mine for derby (of course!). I throw some of your other videos around before and after it just to change things up a bit, and sometimes I’ll change it up by doing something different in place of what you’ve got for a session here or there, but I love it just the way it is, too. All of your videos, really — I love that the explanation is here on the blog, and the video gets right to the workout. Thank you so much for sharing this and all your other workout videos. <3 them!

  3. Pingback: Fresh Meat Pain - Oh my god my back! - Treble Maker 909

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