The Krash Course Roller Derby Podcast
by Krissy Krash
The Krash Course Podcast (formerly Krissy Krash Podcast) is for roller derby athletes who are done guessing and ready to take their performance seriously. Each episode features honest conversations with experienced skaters and coaches, alongside practical, no nonsense insights on training, mindset, and consistency. This isn’t about hacks or hype. It’s about understanding why hard work often fails to translate on the track, why self coaching breaks down under pressure, and what it actually takes to become a stronger, more reliable athlete. Krash Course is a roller derby performance training company built by experienced skaters and certified personal trainers. Through structured strength, conditioning, and performance coaching designed specifically for the demands of roller derby, we help athletes train smarter, skate stronger, and stay in the game longer. If you’re tired of almost being ready and want a system that supports your goal
Episodes
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Holiday Proof The End of Your Roller Derby Season
Are you already putting your derby goals on hold until January? In this episode, Head Coach Original Cyn explains how to use the final months of the year to build strength, endurance, and confidence without burning yourself out during the holidays. We cover: Why waiting until January could be...
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From "I'm Not an Athlete" to Owning the Identity
What if the biggest thing holding you back isn't your fitness... ...it's the story you've been telling yourself about who you are? In this special Athlete Spotlight, DJ Criste shares how Krash Course helped her stop waiting for permission to call herself an athlete and start living like one....
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Consistency Over Perfection - The 5 Lessons That Helped Ryan Stop Being Her Own Worst Enemy
What happens when you start strong, life gets chaotic, and suddenly you can't keep doing everything you planned? In this athlete spotlight, Ryan shares how her first 16 weeks in Krash Course taught her that real progress isn't about being perfect. It's about learning how to struggle, reset, and...
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Why You Feel Burned Out in Roller Derby (It’s Not What You Think) (Krissy Krash)
If you keep falling off your workouts, struggling with nutrition, or watching your mindset collapse after a rough practice, the problem might not be a lack of discipline. In this episode, Krissy Krash explains how mental exhaustion and constant decision-making can drain the energy you need to…
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Stop Waiting for Life to Calm Down: Slayher’s Story of Progress, Balance & Derby
What if the secret to becoming a better roller derby athlete isn’t finding more time, but learning how to make progress inside the life you already have? In this episode, Head Coach Original Cyn sits down with Heather “Slayher” Damron to talk about navigating derby alongside parenting, career...
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Maintain Your Game - Roller Derby and Perimenopause
A this tag team episode with Pia Mess, aka Coach Misty, a USARS Team USA skater fresh off USARS Worlds! Pia shares her 22 years of roller derby wisdom as we dive into an essential topic for skaters navigating perimenopause. Together, we explore how to maintain peak performance as your body…
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The 5 Shifts That Took Peggy From Guessing to Becoming Her Team's Security Blanket
What happens when you stop wondering if you're training the "right" way and finally follow a proven plan? In this Client Spotlight, Peggy Bailey shares how short, focused workouts, better nutrition, and consistent accountability helped her transform into a calmer, stronger, more confident…
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Roller Derby Mental Fortitude + Bench Energy During Games
Getting benched, pulled from a rotation, or asked to carry more responsibility can quickly affect your confidence and performance. In this episode, Head Coach Cyn explains how to mentally prepare for every role on a roller derby team without letting your lineup define your value. We cover: why…
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The Off Season Trap - How to Rest Without Losing Momentum
Every year, skaters hit the off season with big plans… then either do too much, do nothing, or lose all their progress. If you want to roll into the second half of the season stronger, faster, and more consistent, this live is for you. I’m breaking down exactly how to use your off season to...
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MVB + Travel Team + Co-Captain - What Actually Changed Everything for Liz
In this episode of the Krash Course Roller Derby Podcast, Head Coach Original Cyn talks with Liz Chee about what it really takes to become stronger, smarter, and braver on and off the track. We cover: why guessing is not a training plan how nutrition affects energy, recovery, and confidence why...
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Stop Wasting Time Training for Roller Derby (Krissy Krash)
If you're doing random workouts, chasing soreness, and still not seeing results on the track, this episode is for you. In this episode of the Krash Course Roller Derby Podcast, Krissy Krash breaks down the three things every roller derby skater needs to improve performance off skates: Strength to...
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Practice Failing: Why Messing Up Is the Key to Derby Growth
In this episode of the Krash Course Roller derby Podcast, we talk about perfectionism, fear, and why failure is not just normal in roller derby, but necessary. We cover why practice should be treated like a lab, not a performance, and how fear of looking bad can keep skaters stuck in their…
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Building a Stronger Mental Toolkit On and Off the Track
In this episode of the Krash Course Roller Derby Podcast, we share a client's Study, Practice, Teach intensive on building a stronger mental toolkit on and off the track. We talk about how negative thought patterns can impact confidence, performance, and joy in roller derby, and how Socratic...
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How to Ask for Help at Roller Derby Practice Without Feeling Like a Burden
In this episode of the Krash Course Roller Derby Podcast, we talk about how to ask for help at roller derby practice without feeling like a burden and why staying quiet might be the thing holding your progress back. We cover: why skaters avoid asking for help (fear of looking bad, slowing…
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Why Your Pack Communication is Holding Back Your Roller Derby Game
In this episode of the Krash Course Roller Derby Podcast, we break down why pack communication is one of the biggest factors holding skaters back and why it is not just about talking more. We cover: how lack of communication creates chaos, hesitation, and lost opportunities on the track why…
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Active Recovery and Recovery Protocols (With Coach Gwennie)
In this episode of the Krash Course Roller Derby Podcast, we break down what recovery actually means for roller derby athletes and why it is a non-negotiable part of performance, not a luxury. We cover: why derby places unique stress on the body (impact, rotation, and nervous system load) the...
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How to Trust Your Body on the Track Again After Injury, Pregnancy, or Time Off
In this episode of the Krash Course Roller Derby Podcast, we talk about how to rebuild trust with our body and skating after time off, whether that break came from injury, pregnancy, work, or life. We cover five key shifts: stop comparing ourselves to pre-break versions rebuild confidence through...
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What it really takes to become a stronger, more confident, more resilient derby athlete on and off the track
In this episode of the Krash Course Roller Derby Podcast, we talk with Kat Sabbeth about what it really takes to become a stronger, more confident, more resilient derby athlete on and off the track. We dig into the five big shifts that helped her stop feeling stuck and start building real...
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The 5 Key Pieces to Becoming a Strong, Confident, High-Performing Skater On and Off the Track
You’re training. You’re showing up. But deep down… you don’t feel fully prepared. Not physically. Not mentally. Not confidently. And that gap? It shows up when it matters most. Inside this live, one of our athletes breaks down the 5 key pieces that changed everything for them: What real…
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Roller Derby Quick Feet Unlocked (With Coach Pia)
In this episode of the Krash Course Roller Derby Podcast, we break down what quick feet and agility actually mean in roller derby and why they matter for both jammers and blockers. We talk about why agility is not just about speed. It is about reaction time, control, lateral movement, and…
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Derby Strength Secrets: The 6 Principles to Building True Derby Strength That Lasts Till the Last Whistle
In this episode of the Krash Course Roller Derby Podcast, I break down what real derby strength actually looks like and why getting stronger is about way more than just lifting heavier in the gym. I talk about the difference between random workouts and training with intention, plus the six...
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Watching Footage Without Beating Yourself Up (With Coach Cyn)
In this episode of the Krash Course Roller Derby Podcast, we break down how to review game footage like an athlete instead of turning it into a self-criticism spiral. We sit down with Krash Course Head Coach Original Cyn to talk about why most skaters either avoid footage or watch it once,...
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From Burned Out to 3x MVP Jammer: How Elise Rebuilt Her Endurance After Injury
If you have been struggling to get back into your routine and you know you are capable of more… you will want to listen to this episode of the Krash Course Roller Derby Podcast. After injury, Elise Haley's endurance dropped and motivation felt nonexistent. A few weeks into Krash Course, her...
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Jammer Tactics and Wall-Breaking Skills
In this episode, we’re talking directly to jammers who feel stuck against big, physical walls. We sit down with Krash Course Coach Pia Mess (Team USA) to break down how to score against strong opponents without burning out or relying on brute force. We cover: How to read the wall before you hit…
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10x’ing Your Training Without Burning Out
Training harder does not always lead to better results. If you have ever felt inconsistent, overwhelmed, or frustrated that your effort is not translating on the track, this episode of the Krash Course Roller Derby Podcast is for you. In this conversation, we break down what it actually takes to...
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From Overwhelmed and Stuck to MVP Blocker: How Tiffany Rebuilt Her Confidence and Took Back Control
From Overwhelmed and Stuck to MVP Blocker: How Tiffany Rebuilt Her Confidence and Took Back Control If you feel nervous coming back form derby injury… you will want to listen to this episode of the Krash Course Roller Derby Podcast. Tiffany joined Krash Course thinking she just needed to come…
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Rebuilding Trust After Injury
Coming back after injury can feel confusing and isolating. You are cleared to skate, but you do not fully trust your body yet. You want to get back to contact, back to scrimmages, back to feeling like yourself, but rushing it feels risky and staying patient feels frustrating. In this conversation...
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Leveling Up Roller Derby Leadership Communication (With Coach Cyn)
If you're a captain, veteran, or skater who wants to lead better on the track, this one’s for you. I am joined by Krash Course Head Coach Original Cyn (Team Jewish Roller Derby & Red Stick Roller Derby) to unpack what real leadership looks like inside the pack. Spoiler: it’s not about yelling...
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Confident at Practice, Frozen on Game Day?
If you have ever felt confident in practice but completely different when game day hits, you are not alone. In this live conversation, we are talking about the mindset barriers that keep skaters from translating their skills into performance under pressure. We cover how insecurities show up…
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Slaying Imposter Syndrome
That voice in your head during drills or jams saying “I’m not good enough”? Yeah, we’re coming for it. In this episode, I tackle imposter syndrome and how it shows up for roller derby skaters. I cover: The 3 mental sabotage loops that keep skaters stuck Why “just be confident” never works under...
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Size Is Not the Problem: The Smaller Blocker Advantage
If you are a smaller skater who feels like you are stuck on the bench, this conversation matters. In this episode, we are talking with Aimee Flores AKA Moonshine about getting noticed as a blocker when size and agility feel like barriers instead of advantages. We dig into how showing up...
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The 4 Keys to 10X your Fast Feet
Feeling flat-footed, slow, or heavy on your skates? If your agility isn’t where it needs to be, this episode breaks down exactly how to fix that... fast. I share 4 unexpected but powerful ways to build explosive, reactive footwork that actually translates to gameplay. You’ll learn: How barefoot...
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2 Minute Jam Endurance Framework
Gassed halfway through practice? Lungs on fire mid-jam? If endurance is holding you back, this episode gives you the exact roadmap to fix it—fast. I break down the 5 key pillars of building elite-level derby endurance (without needing a track, team, or perfect schedule). You'll learn: How to…
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The Blueprint for Consistent Derby Wins
At 46, Juliet was starting over - unsure if she had the time, energy, or bandwidth to prioritize herself. Fast forward: she’s waking up at 5 AM, captaining scrimmages, and winning MVP Blocker. In this episode, Juliet shares how she broke through the noise, built real structure, and finally…
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From Burnout to Breakthrough - How Shannon Trained Like an Athlete and Changed Everything
Doctoral student. League leader. Shannon had every reason to stay stuck—but she didn’t. In this powerful conversation, she shares how she went from feeling defeated and stagnant to becoming a confident, resilient athlete through 16 weeks of Krash Course coaching. You’ll hear: The burnout loop…
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The Consistency Formula
Sick of starting over every time life gets messy? This episode is your no-fluff blueprint to consistent derby training that actually sticks. I break down the Consistency Formula—a simple, repeatable system to keep you strong, steady, and bout-day ready. You’ll learn: Why motivation always fails...
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Broken to Bulletproof: Gretzky’s Full-Life Transformation
After a brutal injury and concussion, Gretzky was sidelined physically and emotionally - until they decided enough was enough. In this powerful episode, they share how they turned rock bottom into a full-blown reinvention, using the KCIT framework to rebuild their body, confidence, and entire…
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No More Start & Stop - How Benoit Finally Trained Like an Athlete
Showing up to practice but still not seeing results? This one’s for you. In this episode, I talk with Benoit (aka Frenchie), who went from zero structure and pasta-for-every-meal to consistent training, better energy, and earning recognition in his bouts. You’ll hear: How Frenchie finally stopped...
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The Power of Small Wins - Fueling Progress in Derby and Life
If you’ve been spinning your wheels - repeating the same habits, skipping meals, skipping workouts, and still wondering why you’re not seeing track results - this episode is for you. In this conversation, Smalls shares what finally shifted after years of trying to figure it out alone. We talk...
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The Off Season Trap - How to Rest Without Losing Momentum
Every year, skaters hit the off season with big plans… then either do too much, do nothing, or lose all their progress. If you want to roll into 2026 stronger, faster, and more consistent, this live is for you. I’m breaking down exactly how to use your off season to recover, rebuild, and come…
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Full Contact Focus - How to Consistently Level Up Your Game Even with ADHD or Anxiety!
Feeling scattered, stuck, or like you just can’t stay on track - even when you really want to? You’re not alone. In this episode, Original Cyn and myself break down why so many skaters struggle with consistency, motivation, and structure; and what to actually do about it. You’ll learn: Why “just...
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From Doubt to Dominance: How Bryony Became a Full-Time Jammer in One Season
Ever felt like you’re falling behind in derby because of slow progress, inconsistency, or self-doubt? Bryony did too. After years of stop-start skating and a serious case of “jammer imposter syndrome,” she decided to change the game - literally. In this episode, Bryony and I unpack exactly how…
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From Injury to Impact - How Emily Reclaimed Her Power on and off the Roller Derby Track
After six injuries, a concussion, and a pre diabetes diagnosis in one season, River could’ve quit roller derby for good. Instead, she drew a line in the sand and rebuilt her body and mindset from the ground up. In this powerful conversation, I sit down with River to unpack how she went from...
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From "Past My Prime" to Peak Performance - Astral's Surprising Comeback Story
Ever felt like your best derby days were behind you? After 15 years in the game and a serious back injury, Astral thought her time on the track was over. Instead, she made a comeback - stronger, faster, and more confident than ever. In this episode, I sit down with Astral to unpack how she turned...
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30 Minutes to MVP - How a Simple Plan and Mindset Shift That Can Change Everything
What if you could go from feeling like you're constantly behind… to being named MVP? In this episode, I chat with Peggy, a roller derby skater who once had zero off-skate training, no plan, and no confidence, but completely transformed her game in just 16 weeks. Peggy wasn’t trying to be the…
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Roller Derby at 48 - Hell YES!
Ever felt like it might be too late to start something new? Especially something as bold and physical as roller derby? Meet Jodi, who discovered the sport at 48 and decided to go all in. In this inspiring episode, I sit down with Jodi to talk about how she went from “I can’t do this” to skating…
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From Self-Doubt to Strength - How Aimee Took Up Space On and Off the Roller Derby Track
Ever feel like you don’t truly belong at practice—or that you’re shrinking on the track instead of owning your space? You’re not alone. In this episode, I sit down with Aimee to unpack her journey from overwhelm and imposter syndrome to powerful scrimmage-ready skater who fully believes she...
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The Importance of Off-Season!
It's really important that throughout the year that you have some kind of an off season, some period of time where you can rest, you can recuperate, and you can come back better and stronger than before. This is what this episode covers! Click here if you want to start down the path of being a...
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From Marching Band to MVP - How Mad Madam Mim Built Confidence, Strength, and a Derby Mindset
Ever felt like you’re doing “all the things” off-skates but nothing’s translating on track? Or maybe your heart is pounding with anxiety before practice even starts? DJ Criste—aka Mad Madam Mim—knows exactly how that feels. In this powerful and practical episode, I sit down with Mim to unpack her...
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From Stuck to Strong: Chris Brown’s Confidence Comeback
Feeling stuck, inconsistent, or lost in your derby training? Chris Brown knows exactly how that feels. In this episode, we unpack how Chris went from constantly “falling off the wagon” with DIY fitness attempts… to becoming a confident, consistent, 30-pounds-lighter athlete training for…
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About this show
The Krash Course Podcast (formerly Krissy Krash Podcast) is for roller derby athletes who are done guessing and ready to take their performance seriously.
Each episode features honest conversations with experienced skaters and coaches, alongside practical, no nonsense insights on training, mindset, and consistency. This isn’t about hacks or hype. It’s about understanding why hard work often fails to translate on the track, why self coaching breaks down under pressure, and what it actually takes to become a stronger, more reliable athlete.
Krash Course is a roller derby performance training company built by experienced skaters and certified personal trainers. Through structured strength, conditioning, and performance coaching designed specifically for the demands of roller derby, we help athletes train smarter, skate stronger, and stay in the game longer.
If you’re tired of almost being ready and want a system that supports your goal
Hosted by
Krissy Krash
Categories