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Cherry Bombe : Basic on-skates warm-up + stretch

15
mins

Objective
Skaters will be ready to start training
Activity

Skaters will skate around a track, doing:

  • 1min. of gentle skating
  • muscle activation while skating. Instruct them to do 30sec. each of:
slalom
squats
side-to-side lunges
bum kicks
toe-touch kicks
drunken sailors/crossovers
rotating arms
jog on toe-stops
jog on skates
  • 3min. of medium paced skating, either with instructions to jump/transition/do consecutive knee-taps on the whistle, or with instructions to speed up/break/skate on the whistle

Dynamic stretch:

  • Neck-mobility
  • Dynamic arm-stretch, straight angles, move backwards
  • Roll-out legs + touch floor
  • Circle hips (sitting)
  • Toe-touch and twist
  • Wrists (praying hands, rotations)

Credits: this warm-up and dynamic stretch routine are based on a more detailled plan from our trainer Sterroids

Check For Learning

Ask skaters if they are warm

Cherry Bombe

I skate, train, and ref at Rotterdam Roller Derby as Cherry Bombe #47 since 2022. Before that I skated at The Parliament of Pain The Hague Roller Derby. Have been skating since 2014. I love using LessonStack to write out drills and trainings and share

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