get physical, get derby
Beginner & Intermediate Week 1
Class 1
Drills For Thrills
Most drill are 5 min long. Keep your heart rate your in your fat burning zone.
If you don’t know what your fat burning zone see chart here>>
2- Minutes - Derby Stance & Power Stance
5 Minutes - All 8 On The Floor
5 Minutes - (Rolling) All 8 On The Floor
5 Minutes - Heels Out
5 Minutes - Rocking Scissors
5 Minutes - T Push Shuffle
5 Minutes - T Push
5 Minutes - T Stop
5 Minutes - One Knee Fall
5 Minutes - Double Knee Fall
5 Minutes - All 4 On The Floor
5 Minutes - Dance Off
Post Videos Of Your Best Moves. And let your trainer know when you need help we can face time, zoom or simply share videos for critique.
You can find your trainer
Brenda Holley on Facebook
or call or text at 281. 460 2240
If you have any question and you will so contact your trainer to get help when needed.
Class 3
Drills For Thrills
Most drill are 5 min long. Keep your heart rate your in your fat burning zone.
If you don’t know what your fat burning zone see chart here>>
5 Minutes - Rockers
5 Minutes - Side Steps
5 Minutes - Side Lunges & Reach
5 Minutes -Sticky Feet & Reach
5 Minutes - Mohawk Turns
5 Minutes - Plow Stops
5 Minutes - Pigeon Toe Stops
5 Minutes - Crossover Laterals
20 Minutes - Crossovers Circle Drill (both directions)
Post Videos Of Your Best Moves. And let your trainer know when you need help we can face time, zoom or simply share videos for critique.
Your trainer is:
Brenda Holley/ Tater #300
or call or text at 281. 460 2240
brenda@southsiderollerderby.com
Class 2
Drills For Thrills
Most drill are 5 min long. Keep your heart rate your in your fat burning zone.
If you don’t know what your fat burning zone see chart here>>
10 Minutes - T Push - Glide & Plow
TURN AROUND STOP
5 Minutes - Twist
5 Minutes - Twist & Mohawk
5 Minutes - Pigeon toe backward roll
5 Minutes - Turn Around,Pigeon Toe Roll
10 Minutes - PUT IT ALL TOGETHER! Turn Around Stop
BACKWARDS SKATING
5 Minutes - Backwards Stationary All 8 On The Floor
5 Minutes - Pigeon Toe & C Cuts
10 Minutes - Backwards All 8 On The Floor
Post Videos Of Your Best Moves. And let your trainer know when you need help we can face time, zoom or simply share videos for critique.
Your trainer is:
Brenda Holley/ Tater #300
or call or text at 281. 460 2240
brenda@southsiderollerderby.com
Beginner & Intermediate Week 2
Class 4
Drills For Thrills
Most drill are 5 min long. Keep your heart rate your in your fat burning zone.
If you don’t know what your fat burning zone see chart here>>
ABC's Balance Calibration
1 Minute - Rocking Scissors
1 Minute - All 8 On The Floor
1 Minute - T- Push / Pigeon Toe Stop
1 Minute - T Push / T Stop
1 Minute - Sticky Feet
1 Minute - Sid Lunges
1 Minute - Hip Reaches
1 Minute - All 8 on the Floor Rolling
1 Minute - Stationary Crossovers
1 Minute - Mohawk/ Hip Openers
1 Minute - Rolling Mohawk / Stop
1 Knee Falls
2 Knee Falls
1 Minute - All 4 On The Floor Fall
10 Minutes - Crossovers To Rolling Lunges
5 Minutes - Sticky Feet With A Hop
5 Minutes - Sticky Feet With A Bounce
Post Videos Of Your Best Moves. And let your trainer know when you need help we can face time, zoom or simply share videos for critique.
Your trainer is:
Brenda Holley/ Tater #300
or call or text at 281. 460 2240
brenda@southsiderollerderby.com
Class 5
Drills For Thrills
Most drill are 5 min long. Keep your heart rate your in your fat burning zone.
If you don’t know what your fat burning zone see chart here>>
5 Minutes - Sticky Feet
5 Minutes - Cross Behind
5 Minutes - Grape Vines
5 Minutes - Plow Stops
5 Minutes - Turn Around Stops
5 Minutes - 2 Foot Jump
5 Minutes - 180 Jump
5 Minutes - Mohawk Jump
5 Minutes - Waltz Jump
5 Minutes - Bunny Hop
5 Minutes - Mapes
5 Minutes - Cross Behind
5 Minutes - Cross In Front
Just For Fun!! Two Foot Spin!!
Post Videos Of Your Best Moves. And let your trainer know when you need help we can face time, zoom or simply share videos for critique.
Your trainer is:
Brenda Holley/ Tater #300
or call or text at 281. 460 2240
brenda@southsiderollerderby.com
Class 6
Drills For Thrills
Most drill are 5 min long. Keep your heart rate your in your fat burning zone.
If you don’t know what your fat burning zone see chart here>>
Being Light On Your Toes
5 Minutes - Stomps
5 Minutes - Taps
5 Minutes - Laterals
5 Minutes - Twisting
5 Minutes - Step Overs
5 Minutes - Step Over and Turns
Jumps
5 Minutes - Mohawk
5 Minutes - Waltz
GET FANCY!
PUT IT ALL TOGETHER
5 Minutes - WALTZ, TURN, STEP OVER
45 Minutes - OUT DOOR SKATE
Post Videos Of Your Best Moves. And let your trainer know when you need help we can face time, zoom or simply share videos for critique.
Your trainer is:
Brenda Holley/ Tater #300
or call or text at 281. 460 2240
brenda@southsiderollerderby.com
Beginner & Intermediate Week 3
Class 7
Drills For Thrills
Most drill are 5 min long. Keep your heart rate your in your fat burning zone.
If you don’t know what your fat burning zone see chart here>>
Blocker Drill
10 Minutes - Sticky Feet
Think like a blocker, keep your butt in front of the jammer or goat
The jammer or goat is trying to pass you to score a point. Stay in front of her with your sticky feet laterals.
Jammer or Goat Drills
10 Minutes - Turnaround stops
Think like a jammer or a goat trying to get around a wall.
Blocker Drill
10 Minutes - Plow Stop
Think like you are a blocker and you need to run fast to position your self in front of a jammer that has fallen. Toe Stop run up and get your butt in front of her with a plow.
More jammer and pivot drills are coming tomorrow so prep for them with these footwork
drills.
10 Minutes - Toe Stop Step (Jammer and Pivots Love Toe Stops)
10 Minutes - Toe Stop Walks With Mohawk Turns (Jammers and Pivots Love Love Love to do this)
10 Minutes - Stationary Mohawk Turns (Jammers and Pivots are Mohawk queens)
Let's Get Our Upper Body Strong So We Can Feel Like A Brick Wall On The Track.
Upper Body Pump
Pick up something heavy and go!
- 30 Flys
- 30 Bicep Curls
- 15 Burpees
Repeat 4x
Post Videos Of Your Best Moves. And let your trainer know when you need help we can face time, zoom or simply share videos for critique.
Your trainer is:
Brenda Holley/ Tater #300
or call or text at 281. 460 2240
brenda@southsiderollerderby.com
Class 8
Drills For Thrills
Most drill are 5 min long. Keep your heart rate your in your fat burning zone.
If you don’t know what your fat burning zone see chart here>>
ABC’s Balance Calibration
5 Minute - Standing Cross Behind Left ad Right
5 Minute - Moving Cross Behind Left and Right
5 Minute - Roller Cross Behind
5 Minute - PUT IT ALL TOGETHER ( SLOW GRAPEVINE)
5 Minute - Airborne Cross Behind
5 Minute - Airborne Cross Behind Grapevine
5 Minute - Cross In Front
5 Minute - Airborne Cross In Front
5 Minute - Rolling Grapevines
5 Minute - Big Step Grapevines
5 Minute - Airborne Grapevines
5 Minute - Roll Bounce Grapevines
Post Videos Of Your Best Moves. And let your trainer know when you need help we can face time, zoom or simply share videos for critique.
Your trainer is:
Brenda Holley/ Tater #300
or call or text at 281. 460 2240
brenda@southsiderollerderby.com
Class 9
Drills For Thrills
Most drill are 5 min long. Keep your heart rate your in your fat burning zone.
If you don’t know what your fat burning zone see chart here>>
ABC's Balance Calibration
1 Minutes - Sticky Feet
1 Minutes - Grapevines
1 Minutes - Plow Stops
1 Minutes - Turnaround Stops
5 Minutes - Getting to the line with Plow Stops
5 Minutes - Getting to the line with a turnaround stop
5 Minutes - Getting to the line with T- Stops
5 Minutes - Getting to the line with Pigeon Toe Stop
5 Minutes - Recycling
5 Minutes - Crossover Laterals with our with out resistance bands
5 Minutes - Crossovers
5 Minutes - Cone Weaving
5 Minutes - Open Hip Circles
About Us
South Side Roller Derby is a women’s sports and fitness organization that brings females from all walks of life together to get fit and train to participate in the sport of roller derby. South Side Roller Derby is Texas only Banked Track and Flat Track Roller Derby League. South Side consists of 8 teams, Queens of Chaos, Bio-hazard Babes, Cut Throat Cupcakes, Maidens Of Malice, Team Fresh Meat, SSRD Elite, SSRD Juniors, and our Flat and Banked Track Referee Team Skulls ‘N’ Stripes. South Side is 1 of only 8 roller derby league in the worldwide to include banked track play. South Side aims to make banked & flat track roller derby accessible while promoting women’s sports and fitness for adults and teens.
Our Mission
Our mission is to make banked & flat track roller derby accessible while promoting women’s sports and fitness.
Derby
Roller Derby is an alternative sport. South Side Roller Derby has been training skaters that can barely stand up on skate into awesome derby players since 2006
You
All our skaters come from very diverse backgrounds and professions. We are all life long members because we love the sport and all the love and support of women's roller derby.
love
Most of our members sign up for a beginner class not knowing what kind of love for the sport they'll have. We like to call it the derby virus! It's contagious! The culture of women supporting each other and pushing your self to be better is what derby love is.
Our Beliefs
Each member of South Side Roller Derby joins for a different reason, i.e., get fit, feel more confidant, make friends, what every it may be, the modality is roller derby.
Therefor we have developed the best step by step training program to get you to your happy derby place.
Want to roller skate with us?
Your first step is to sign up for our beginner class. Sign up today!
