In-Play Performance Program
IN-PLAY PERFORMANCE
Bridge the gap between strength and track stamina.
PROGRAM OVERVIEW
Designed specifically for rostered skaters and athletes with baseline strength experience, In-Play Performance converts general fitness into explosive, sport-specific track power.
Roller derby requires intense bursts of multi-directional speed, heavy force absorption, and rapid heart-rate recovery. This program delivers structured, progressive workouts designed to help you hit harder, manuever on the track faster, and maintain the energy needed to dominate every game.
WHAT YOU’LL TRAIN
Lateral & Rotational Power: Unilateral (single-leg) exercises, lateral bounds, and explosive hip drive for sharp crossovers and heavy plow stops.
Progressive Load & Muscle Building: Dumbbell, kettlebell, and barbell strength circuits programmed to build lean muscle and force absorption.
Jam-Specific Stamina: High-intensity interval conditioning designed to mimic the exact energy demands and output spikes of real jam time.
Durability & Recovery: Targeted mobility and pre-hab movements to keep joints resilient under heavy contact and frequent practice schedules.
RECOMMENDED EQUIPMENT
Dumbbells & Kettlebells
Barbell & Plates (optional / scalable to dumbbells)
Medicine Ball
Resistance Bands
Plyo Box / Bench
PROGRAM DETAILS
Target Audience: Intermediate skaters, rostered athletes, and B/C-team skaters.
Duration & Frequency: 3–4 sessions per week (30–45 mins).
Delivery Platform: Delivered digitally via BridgeAthletic with full video demonstrations, load prescription, and progress tracking.
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$50.00
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ABOUT US
With over 15 years of competitive experience on the flat track, I bring a veteran’s eye to the specific physical demands of roller derby, complemented by 6 years as an elite performance coach and a licensed massage therapist. This unique trifecta allows me to bridge the gap between high-intensity athletic development and necessary recovery; I don’t just understand how to build explosive power and "derby-ready" strength, I understand the underlying anatomy and soft-tissue health required to help mitigate non-contact injuries. My approach is rooted in the belief that true elite performance is a balance of grit and longevity, ensuring that after 12 weeks, you aren't just faster and stronger, but also more resilient and better connected to how your body moves both on and off the track.
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