#Roller Derbies

I started roller derby in 2006 and I got obsessed. But it wasn’t instant glory. I was holding onto the wall just trying to stay upright. I doubted myself a lot—but I kept showing up. Eventually, I became: 💥 Captain of the All-Star team 💥 A key player on my home team 💥 Working two jobs while figuring out how to actually train like an athlete So yeah, I know what it’s like to chase derby dreams with a full plate and no roadmap. Fast forward: I’ve competed at WFTDA Champs, Won three banked track championships, Got certified as a Personal Trainer, And coached over 700 skaters to go from stuck and overwhelmed to strong, confident, MVP-caliber athletes. ✨ I made you something to help you get started so you don’t have to figure it out alone. Comment “FAST FEET” and I’ll send you my FREE guide to building off-skates agility that actually shows up on the track. ✅ agility + speed exercises that translate ✅ A simple plan to become a force this season And yes, it’s 100% FREE. Because I’ve been there. And now, I’ve got you. Life is a Contact Sport. We Train you to win.

Some recent lateral footwork ✨️ I wanted to play with different combinations while moving from lane to lane. It was pretty hard to keep it consistent and keep my hips square, but I like to imagine a dynamic blocker attempting to track me. I wanted to be able to pull my hips away, without moving too far backwards.. •Start with a front or back cross, trying to generate power from the pull •Switch into a quick toe stop shuffle or side step/jump •Plant feet in an ideally low derby stance to dig into edges for a controlled t-push/powerslide to stop #RollerDerby #RollerDerbyDrills #Jammer #FootworkDrills

Comment “PLATEAU” to get my free 15-minute video where you’ll identify which of the 3 derby training archetypes you fall into and how to fix it so you can break through plateaus without burning out. If you’ve been stuck in the cycle of pushing hard → losing steam → feeling like you’re falling behind... This will explain why. Inside the video, I’ll show you: The 3 training personalities I see most in derby How each one unknowingly sabotages progress The exact shifts each type needs to stay consistent, recover better, and actually improve month over month This isn’t about working harder. It’s about training smarter based on how you operate. Comment “PLATEAU” and I’ll send it your way.

Comment FAST FEET for my free fast feet agility playbook with 30 off skates roller derby drills and 4 bonus workouts you can use to build power and agility to juke past big blockers or shut down sneaky jammers.

Comment FAST FEET for my free fast feet agility playbook with 30 off skates roller derby drills and 4 bonus workouts you can use to build the stability and balance to juke past big blockers or shut down sneaky jammers. Cone drills are not just about moving quick. They are about control. Clean edges. Sharp direction changes. Stable hips. Reactive feet. If your balance breaks down every time you cut, it is not a derby problem. It is a stability problem. Off skates work builds the foundation so when you hit the track, your body actually does what your brain wants it to do. Speed without control is chaos. Agility with balance is power. Comment FAST FEET and I will send you the full playbook.

Did you recently graduate 101? Are you returning from a derby hiatus? Are you new to the league? Just want more time to skate and sweat??? Skills & Drills is the practice for you!!! It’s a multi-level practice that breaks down the mechanics of essential derby skills with little to no contact. Expect to sweat 💦

Comment FAST FEET for my free fast feet agility playbook with 30 off skates roller derby drills and 4 bonus workouts you can use to build power and agility to juke past big blockers or shut down sneaky jammers.

Comment “BULLET PROOF” if you want a the exact training structure to build agility and power, and get more track time. The only training routine roller derby skaters need is one that matches how the game actually demands movement. That means plyometrics to train quick ground contact and reactivity. Explosive power for takeoffs, hits, and direction changes. Sprint work for repeated high intensity bursts. And upper body strength so force transfers through contact instead of leaking out. You do not need random workouts or endless conditioning. You need training that prepares your body to accelerate, decelerate, and stay powerful under pressure. This is the framework we teach at Krash Course. Smarter training for how derby is played. Train for the track, not just the gym. Life is a Contact Sport. We train you to win.

Commet FAST FEET for my free fast feet agility guide with 30 off skates drills and 4 bonus workouts you can use to build the stability and balance to juke past big blockers or stop those sneaky jammers. Smarter derby beats harder derby. Tracking a jammer is not about chasing faster. It is about choosing the shortest line, changing levels, and using lateral power to control where they can go next. When you understand angles and timing, you stop reacting and start dictating the play. This is the kind of game awareness we teach at Krash Course. Not just working harder, but skating smarter. Watch the lines. Watch the timing. That is where the advantage lives. Life is a contact sport. We train you to win.

Comment with "LEVEL UP" if you want a 2 hour Workshop where i break down exactly how to level up your game with the exact workouts to do plus the exact habits and routines to implement to get noticed this season. There was a time I sat in my car after practice fighting back tears. I felt slow. Heavy. Frustrated. Like everyone else on the track was built for this and I just… wasn’t. I grew up playing sports. I was decent but never elite. Then I quit soccer in college, gained weight, stopped moving, and slowly stopped seeing myself as an athlete at all. When I found roller derby, I was hooked immediately. But I was 30 pounds overweight My endurance was trash And the worst part? I wanted it so badly Derby lit something in me that I hadn’t felt in years. I thought about derby nonstop I dreamed about getting better But wanting it and knowing how to train for it were two very different things. So I did what most skaters do. Elliptical. Random gym workouts. McDonald’s salads. Guessing. Hoping. It wasn’t until I started training with real coaches that I stopped dieting and exercising and started training and fueling like an athlete that everything shifted My agility sharpened. My power built. My endurance exploded. I could skate back to back jams. Hold depleted lines. I Earned MVPs. Won championships. Stepped into the starting lineup and felt trusted. But the biggest change was internal. I stopped feeling like someone who used to play sports and I started feeling like an athlete again. If you’re crying in your car after practice wondering if you’ll ever be good enough, I see you. I was you. And the gap between where you are and where you want to be isn’t talent. It’s specific, intentional training that focuses not just on derby specific off skates but also on chaning oyur habits and internal narrative. Not just faster feet. Not just better reaction time. But the confidence of knowing you belong on that track. Comment with "LEVEL UP" if you want a 2 hour Workshop where i break down exactly how to level up your game with the exact workouts to do plus the exact habits and routines to implement to get noticed this season.

Training with Gawler’s Doomsday 💥🛼 Training up in the North 🧭 and somehow the derby universe aligned… because without the coaches even comparing session plans, we all ended up working on footwork too! 👣🔥 We started the session with some wicked defence 🛑💪 and wrapped it up with stellar footwork and one hand down work 🤸‍♀️✨ And honestly… they absolutely nailed it! 🚀👏 Was there learning? 📚 YES. Were there mistakes? 😅 Of course. Did we grow from it? 🌱 Absolutely. Did it make them unstoppable? 😈 Heck yes! Big effort, big energy, and so much progress on track. Love seeing everyone pushing themselves and leveling up together! 💚🖤💛 #RollerDerby #Footwork #DerbyTraining #StrongerTogether #SkateWithUs

Comment “CONFIDENCE” to join my FREE live Zoom where I’m breaking down the 6 shifts that get you noticed at practice and get you rostered.