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The Best Drills to Level Up from RollerCon 2019

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Learn the Science Behind Change-of-Direction Motor Skills
Agility 101 for Roller Derby - Online Course

Anyone can rip content off of social media and throw together a workout – but there is an entire field of exercise science dedicated to motor learning and skill acquisition. Speed, agility, and quickness are all discrete skills with a little transfer – if any – from one to the other. And Conditioning is specific to the desired cardio respiratory and physiological adaptations required by the client/sport.

Collectively these concepts in combination with concepts from kinesiology, skeletal muscle physiology and biological systems theory of adaptation are strategically combined in a comprehensive program, designed to elicit specific adaptations and responses from the client/athlete.

You can throw some exercises together but very few people understand what they are doing. This often leads to maladaptive responses and potential injury. .. .

I’ve talked about the grind culture- you can rip exercises and grind all day going nowhere because, well, you don’t know what you’re doing.

That’s why you hire a QUALIFIED coach. Idk about you, but if I’m gonna “grid” -aka train- it will be purposeful work. Anything else is just…haphazard to say the least.

Enroll Now & Learn The Science of Agility for Roller Derby

RC19 Agility Session Outline

ETA Activity Video Link (Available After RC)
1:15 Introduction
1:20 Warm-Up https://www.dropbox.com/sh/n3njiv6fa23vzyv/AAAS12AgDFcs1y0ItCGmBd1ia
1:35 Activations
A Reactive Hip Switch – Fwd. https://www.dropbox.com/s/w1i99pfdbxxn3hu/Reactive%20hip%20switch.MOV
B Stationary Chop to Swing the Stagger https://www.dropbox.com/s/sykjyc4yqmvrq9u/chop%20to%20stagger%20explanation.MOV

https://www.dropbox.com/s/e03qj8ahr3sisbo/stationary%20chop%20to%20stagger.MOV

C Cross-Over Stops https://www.dropbox.com/s/t2q3xm7bowz13el/cut%20crossover%20to%20stop3.MOV
1:50 Skills
A Partner Hip Weave https://www.dropbox.com/s/lt8esbcnl6cbdlq/reactive%20hip%20weave.MOV
B Partner Hip Weave to Crossover https://www.dropbox.com/s/3r5uarbikuzq20e/Reactive%20cross%20over%20to%20flank.MOV
2:05 Drills
A Cross-Back W Drill https://www.dropbox.com/s/dvqfaf06rcswqx8/W-drill%20backwards.MOV
B Invert to Flank https://www.dropbox.com/s/9jxvvpqdvd736lx/Cone%20Drill-%20Invert%20to%20flank.MOV
2:25 Scenarios/Reactive Agility
A Pockets https://www.dropbox.com/s/ys9dl5pntgb7okb/why%20pockets.MOV
B Pockets to Invert https://www.dropbox.com/s/jihhlki2sw9g94j/pocket%20to%20invert.MOV
C Pocket to Invert to Flank https://www.dropbox.com/s/ucukd2n744kfl0v/pocket-invert-flank.MOV
D Freestyle Counter Rolls https://www.dropbox.com/s/dguu4lwbxgf0dl3/freestyle%20counter%20rolls.MOV
2:35 Closing/Questions
https://docs.google.com/forms/d/e/1FAIpQLSfxtf0Zu0ODqTiHSDZqgiKy0AhXGZw4vG8Ub2ADpYQ3ha_lyA/viewform

DAY 2 SESSION GOALS | Footwork/Hip Work

<<Get the ROLLERCON Video Folder here>>

ETA Activity Video Link (Available After RC)
1:15 Introduction
1:20 Warm-Up https://www.dropbox.com/sh/n3njiv6fa23vzyv/AAAS12AgDFcs1y0ItCGmBd1ia
1:35 Activations
A Ankling – Fward https://www.dropbox.com/s/i29is7aq8bcg1ki/Ankling.MOV
B Ankling- Lateral https://www.dropbox.com/s/ydafxxm3gai4xi5/Ankling-lateral.MOV
1:50 Skills
A Footwork- One foot in https://www.dropbox.com/s/nwlgjpdnfzmb6qq/cone%20drills-single%20leg%20lateral%20step.MOV
B Footwork – Hip Weave https://www.dropbox.com/s/22zefdfe8l18p4j/cone%20drills-weave.MOV
C Footwork – Around + crossover https://www.dropbox.com/s/jmmsqvwz9ej613r/cone%20drills-%20around%20and%20lateral.MOV
2:05 Drills
A Mini hurdle – Lateral Shuffle; Blocker/Jammer Variations https://www.dropbox.com/s/wmy46ta16ke2xc9/mini%20hurdles-%20hip%20switch%20-jammer%20and%20blocker%20variations.MOV
B Mini hurdle – Hips https://www.dropbox.com/s/wmy46ta16ke2xc9/mini%20hurdles-%20hip%20switch%20-jammer%20and%20blocker%20variations.MOV
C Mini hurdle – lateral crossover runs https://www.dropbox.com/s/t4mjno7s6uc61kl/minihurdle-crossover%20runs.MOV
D Curve Running https://www.dropbox.com/s/7nkktsqypdcl1xn/minihurdle-curve%20running.MOV
2:25 Scenarios/Reactive Agility
A Choice Reactive Curve Running – Blocker Invert/Lead https://www.dropbox.com/s/ayu6wtrueo47qyr/minihurdle-choice%20reaction%20to%20curve%20run.MOV
B Choice Reactive Curve Running – Jamer Lead https://www.dropbox.com/s/znjm5rzrnry5ukz/mini%20hurdle-jammer%20cut%20to%20curve%20run.MOV
2:35 Closing/Questions
https://docs.google.com/forms/d/e/1FAIpQLSfxtf0Zu0ODqTiHSDZqgiKy0AhXGZw4vG8Ub2ADpYQ3ha_lyA/viewform

DAY 3 SESSION GOALS | 

ETA Activity Video Link (Available After RC)
1:15 Introduction
1:20 Warm-Up https://www.dropbox.com/sh/n3njiv6fa23vzyv/AAAS12AgDFcs1y0ItCGmBd1ia
1:35 Activations
A Resisted Marching https://www.dropbox.com/s/1bmrfi5mr2lu1d5/marching-straight%20line.MOV
B Resisted Crossover Marching https://www.dropbox.com/s/e2pqzgxkce0nu0l/marching-crossover.MOV
1:50 Resisted to Overspeed Resisted towing allows the athlete to practice technical aspects of acceleration by proving the athlete a means by which to practice low angle/drive phase mechanics
A Resisted to Over-speed runs

(How to tow your partner)

https://www.dropbox.com/s/7myrxda24qtvuvj/band%20resisted%20to%20overspeed%20-%20linear.MOV

Towing demo – https://www.dropbox.com/s/uqhspvtg0bdg9fu/band%20resisted%20to%20overspeed-how%20to%20tow%20your%20partner.MOV

B Resisted crossover to over-speed https://www.dropbox.com/s/y6n4lbqi63lpzgm/band%20resisted%20to%20overspeed-lateral%20to%20straight%20line.MOV
2:05 Drills Transition Demo – https://www.dropbox.com/s/z40ko8jd4ktowbf/W-drill%20transitions%20demo.MOV
A W Drills – Fwd https://www.dropbox.com/s/wcxjjag7xrb4ozp/W-drill%20demo%202.MOV
B W Drills -Backward https://www.dropbox.com/s/dvqfaf06rcswqx8/W-drill%20backwards.MOV
2:25 Scenarios/Reactive Agility
A Reactive Drops https://www.dropbox.com/s/trypajd14amyw6d/Reactive%20drops.MOV
2:35 Closing/Questions
https://docs.google.com/forms/d/e/1FAIpQLSfxtf0Zu0ODqTiHSDZqgiKy0AhXGZw4vG8Ub2ADpYQ3ha_lyA/viewform

Want to Learn More?

Learn the Science Behind Change-of-Direction Motor Skills
Agility 101 for Roller Derby - Online Course

Enroll Now & Learn The Science of Agility for Roller Derby
Kate, MS, CSCS

BECAUSE THE WINS ARE EARNED, NOT GIVEN. #ENGPERFORMANCE Since 2008, Engard Athletics has provided quality, evidence-based training to hundreds of clients and athletes in the Valley. Now, utilizing advanced training techniques and challenging the fitness industry, I’m providing this elite level experience to you online. Our training programs include movement prep, periodized strength training, recovery therapy, performance nutrition plans and motivational strategies that optimize performance outcomes.

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