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Basic on-skates warm-up + stretch
15mins
Endurance Training - Muscle Conditioning
10mins
Estafette on skates
15mins
Skate-Sprint-Glide
10mins
Weaving
15mins
Agility footwork with cones
10mins
75mins
Delivery Notes
Rex Tangle
Roller Derby, Climbing, Art, Music, creator of LessonStack
Handouts (1)
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Made with inspiration from:
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
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
Ask skaters if they are warm
10
mins
Objective
Muscle conditioning (aka 'Ten Minutes of Hell')
Activity
Exercises for 3 regions of the body: each month has a different focus (see schedule down below).
Pick 4-5 exercises from main focus region, 3 from sub-focus region and 1-2 from remaining region.
Core region:
- Upper ab crunches - upper abs
- Crunches / sit-ups - lower abs
- Penguin crunches (arch sideways) - obliques
- Twist/cross crunches - obliques
- Candlesticks - whole core (dynamic)
- V-sit crunches - whole core (dynamic)
- Mountain climbers - whole core (dynamic)
- Pendulum plank - whole core (dynamic)
- Hollow hold - whole core (static)
- V-sits - whole core (static)
- Planks - whole core (static)
Hip flexors / glutes region:
- Seated leg lifts - flexors
- Rolling bridges + extension - flexors
- Hydrants - glutes
- Donkey kicks - glutes
- Leg lifts (outer + inner) - glutes
- Squats - glutes
- Roll-out lunges - glutes though whole range of motion
- Single-leg Romanian - glutes though whole range of motion
- Deadlift - glutes though whole range of motion
Arms region:
- Push-ups
- Crab walk
- Burpees
- Caterpillar walk
Credit: Sterroids, The Parliament of Pain, The Hague Roller Derby. Sept 2020.
Check For Learning
Schedule of focus regions for muscle conditioning:
Month 1
- main focus, 4-5 exercises: arms
- sub-focus, 3 exercises: hip flexors / glutes
- other, 1-2 exercises: core
Month 2
- main focus, 4-5 exercises: hip flexors / glutes
- sub-focus, 3 exercises: core
- other, 1-2 exercises: arms
Month 3
- main focus, 4-5 exercises: core
- sub-focus, 3 exercises: arms
- other, 1-2 exercises: hip flexors / glutes
Month 4
- main focus, 4-5 exercises: core
- sub-focus, 3 exercises: hip flexors / glutes
- other, 1-2 exercises: arms
Month 5
- main focus, 4-5 exercises: hip flexors / glutes
- sub-focus, 3 exercises: arms
- other, 1-2 exercises: core
Month 6
- main focus, 4-5 exercises: arms
- sub-focus, 3 exercises: core
- other, 1-2 exercises: hip flexors / glutes
Schedule of focus regions for muscle conditioning:
Month 1
- main focus, 4-5 exercises: arms
- sub-focus, 3 exercises: hip flexors / glutes
- other, 1-2 exercises: core
Month 2
- main focus, 4-5 exercises: hip flexors / glutes
- sub-focus, 3 exercises: core
- other, 1-2 exercises: arms
Month 3
- main focus, 4-5 exercises: core
- sub-focus, 3 exercises: arms
- other, 1-2 exercises: hip flexors / glutes
Month 4
- main focus, 4-5 exercises: core
- sub-focus, 3 exercises: hip flexors / glutes
- other, 1-2 exercises: arms
Month 5
- main focus, 4-5 exercises: hip flexors / glutes
- sub-focus, 3 exercises: arms
- other, 1-2 exercises: core
Month 6
- main focus, 4-5 exercises: arms
- sub-focus, 3 exercises: core
- other, 1-2 exercises: hip flexors / glutes
15
mins
Objective
Skaters will build endurance and teamwork
Activity
Make groups of 3-5 skaters.
First variation
Place half of the group on one side of the hall, and one half on the other.
When the couch blows a whistle, they sprint towards the other side, then tap their team-mate's hand. Their teammate then sprints back, and taps the next person.
Second variation
Skaters form a line on one hand of the hall.
- The first person starts, and sprints to 1/4 of the hall. There, they do an exercise (for example, 10 squats).
- They then sprint back, and tap their teammate. The first skater now sprints to 1/2 of the hall (where they do another exercise, for example, 5 push-ups), the second one to 1/4 of the hall.
- Then they sprint back (skater 1 to the 1/4 mark, skater 2 to the start) and skater 2 taps the next teammate.
Etc. Until all skaters are at the end of the hall.
Check For Learning
10
mins
Objective
A basic endurance exercise to warm up for more intense endurance exercises.
Activity
Skaters skate around the space, making circles/ovals as large as possible. On the trainer's signal, they will skate (20sec), sprint (30sec) and glide (10sec). Repeat this 5 times one way, then 3 times the othwer way.
Check For Learning
15
mins
Objective
Skill: Comfortably using edges and body weight in order to weave through a number of cones or other obstacles.
Gameplay: Quickly and comfortably avoiding other players on the track and being able to move on the track with increased agility.
Activity
- regular weaving, highest speed possible
- one foot weaving - alternate feet
- backwards weaving
- experimenting with different types of footwork (feed side by side or staggered)
Five minutes for each type of exercise and building up to 15 or 20 minutes of total weaving.
Absolute beginners: Up to five cones. At least 1m. between cones. Rookie: Up to 10 cones, 1.5 between cones (as per WFTDA Minimum Skills Req.)
Decrease the space between cones as the level increases. Skaters can individually challenge themselves by increasing the speed at which they practice.
Be mindful of:
- derby stance (the lower you are, the more you can move your legs)
- keeping arms tucked and upper body in control
- experimenting with focus on edge work vs. using body weight or hips
- shifting visual focus from cones on floor to skating direction
Check For Learning
- Number of cones passed will increase
- Speed will increase
- Skaters will become more comfortable using edges
- Number of cones passed will increase
- Speed will increase
- Skaters will become more comfortable using edges
10
mins
Objective
Improve speed on footwork, edgework, and turns
Activity
Cone Placement
CONE CALLS Place 1-4 numbered cones in a square shape on the court as shown, 2-3 metres apart (or let skaters pick a square with lines on the floor). Starting in the middle of the box, have your partner or the trainer call out one of the numbers, moving to the cone as quickly as possible.
Your partner/trainer can call out another number before you get to the first cone, so turn and move towards that cone and keep repeating sequence. Aim to move to each cone as quickly as you can either forward, backwards and laterally. Complete 2–3 sets of 45-second reps, with 1-2 minutes rests in between.
https://www.tennis.com.au/news/2013/05/23/improve-your-agility-abilities
Check For Learning
Speed improves, falls decrease
Speed improves, falls decrease