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5min. Laterals
5mins
Laterals with an open tripod
15mins
Jammer escaping from a 2-person lock on the side
15mins
Polonaise-reform game
15mins
Basic on-skates cool down
10mins
60mins
Delivery Notes
The firs three drills (laterals, tripod laterals, jammer escaping from a lock) have a natural flow to them and combine well. If the polonaise drill is new to your skaters, you might need some more time for it, feel free to skip the cool down!
Mia Burnout
Coach for Tomorrowland JRD
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
5
mins
Objective
Skaters will practice lateral movement (which they should already know) for 5 minutes.
Activity
Skaters find a place on the track, with 10ft. free behind them and 10ft. free in front of them.
First, the trainer (or, if you want to work on communication and interaction, the skaters) will call out the lanes 1-2-3-4 in any order, and the skaters move to this lane. You can add a HIIT element by doing this for 30sec. then 10sec. rest. (2min)
Next, the skaters will pick a buddy. One stands 10ft. in front of the other. The skater in the back goes to the lane they want, and the skater in front follows their movements. You can add a contact element by having the skaters be close. (2min)
Check For Learning
Skaters will be able to follow their buddy perfectly.
Skaters will be able to follow their buddy perfectly.
15
mins
Objective
Blockers will learn to move side-to-side while blocking a jammer in an open tripod.
Activity
Skaters will form groups of 3 initially (we will add a jammer later). We will have different stages to this exercise, you can pick three stages depending on the level of your skaters. Each stage will take about 5min.
Stage 1: Lateral movements with a closed tripod without a jammer The trainer calls out "inside", "middle" or "outside". The 3 skaters move towards the inside, middle, or outside together as a formation. The trainer can also call "turn in" or "turn out", where the tripod will rotate (to the left or to the right) so that a new person ends up in front.
Stage 2: Lateral movements with an open tripod without a jammer The trainer calls out 1, 2, 3 or 4 , signifying the "lanes" on the track (1 being on the inside, 4 on the outside). These are the lanes the (imaginary) jammer is on. If the jammer goes to 1 or 4, the front support of the tripod will also have to move to 1 or 4, letting go of one of their blockers. The front-support will ALWAYS stay in the same lane as the jammer, and will support the blocker who "has" the jammer. ("turn in" and "turn out" can still be called)
The unsupported blocker is then "on their own" for a little while. They either stay a bit away from their blocking buddy, or they move slightly backwards and towards the jammer to "lock in" the jammer. Which is best depends on the capabilities of the jammer and blockers. (Tip: let your skaters discuss what they'd do with different jammers on the team; why?)
Stage 3: Lateral movements with an open tripod with a jammer (low-impact) Same as stage 2, but now instead of a trainer calling out the lanes, a jammer will be present to move to the lanes. The jammer can touch the tripod, but not hit or move around the tripod. They're merely there to indicate the right lane.
Stage 4: Lateral movements with an open tripod with a jammer (high-impact) Same as stage 3, but now the jammer can hit, move around the tripod, etc.
Check For Learning
- Tripods will move from lanes 1 to 4 effortlessly, letting go the "unsupported" blocker automatically.
- Blockers are able to judge if they should "hover" or "close in" the blocker (locking), and can perform both
- Blockers will keep the jammer on their butt (not in between the blockers) at all times.
- Blockers move back with the jammer. The front support moves back with the blocker on whose butt the jammer is.
- The front support stays in the same lane as the jammer.
- Tripods will move from lanes 1 to 4 effortlessly, letting go the "unsupported" blocker automatically.
- Blockers are able to judge if they should "hover" or "close in" the blocker (locking), and can perform both
- Blockers will keep the jammer on their butt (not in between the blockers) at all times.
- Blockers move back with the jammer. The front support moves back with the blocker on whose butt the jammer is.
- The front support stays in the same lane as the jammer.
15
mins
Objective
Jammers will learn different ways to escape from a 2-person lock at the side.
Activity
Two blockers (or two blockers plus a front-support) will put a jammer (purple) in a "lock" at the side: one blocker (1) is in front of them at the outside or inside track boundary, the other blocker (2) is next to the jammer and forms a very tight "lock" together with the blocker in front of the jammer (see picture).
The jammer practices different tactics to escape this lock: 1. Retract and hit: the jammer braces themseves, takes a stable position (not leaning forwards on either blocker). Then they breath in, while moving their upper body backwards. On their breath out, they move their upper body forwards and sideways, to hit the locking blocker (2) and break through diagonally. Leaning back first will de-stabilise the blocker pushing them. 2. Wiggle and push: the jammer gets low, then vigourously wiggles their upper body in between the two blockers. Once their shoulder is firmly pushed in, they push upwards and sideways, either pushing the blocker close to the boundary over the boundary or pushing the other blocker away. 3. Back and around: the jammer pushes themselves into the lock until the lock feels really good and firm. Then, they move back suddenly and move diagonally forward, away from the tripod. Surprise is key here!
These moves work great with offence: the offence can either take out the blocker in front of you (1) for the retract and hit, or the 2nd blocker for the back and around move. Excellent communication with offence required to get the timing right! The offence has to hit the blocker JUST as the jammer has moved backwards. Make sure you have a signal!
Check For Learning
Jammers will be able to escape a lock in three different ways, and will be able to suprise blockers with which way they choose. They will also have excellent communication with their offence.
Jammers will be able to escape a lock in three different ways, and will be able to suprise blockers with which way they choose. They will also have excellent communication with their offence.
15
mins
Objective
Skaters will learn to think about where to reform, depending on which jammer comes into the pack first, to communicate, and to prioritize
Activity
The first time, this drill will be a bit complicated to set up, so I attached an image showing it:
- Blockers from both teams will stand on the 10ft. lines, alternating between teams, forming a long line on the track (see attached image).
- At the front of this line, the two pivots wait side by side, 10ft. in front of the frontmost non-pivot-blocker.
- 10ft. in front of the pivots, the jammers wait side by side, standing next to them is the coach (signified by a referee in the picture).
When the set-up is ready, the coach will tap one of the jammers, which starts the drill.
- The jammer who has been tapped will skate back, high-five their pivot, and can then commence skating forwards.
- The jammer who has NOT been tapped, can skate forwards immediately.
- As soon as a jammer has been tapped, the blockers from both teams can start to reform and to block.
Low-impact version: Stop the drill round as soon as the first jammer reaches the pack, and have teams discuss among themselves what they did and why. (alternatively, you can have everyone sit down RIGHT where they are on the whistle, and point to people to explain what they're doing and why)
High-impact version: Run the drill round until you think it has outlasted it's usefullness (up to 2min)
Check For Learning
- Skaters will communicate well with their teammates about their plan
- Skaters can prioritize between catching the jammer who has been tapped at the front, reforming, offence, and defence
- Skaters can make good decisions about slowing down/speeding up the pack, reforming in front/behind the other skaters, etc. depending on where the jammers are and what their jam-style is.
- Skaters will communicate well with their teammates about their plan
- Skaters can prioritize between catching the jammer who has been tapped at the front, reforming, offence, and defence
- Skaters can make good decisions about slowing down/speeding up the pack, reforming in front/behind the other skaters, etc. depending on where the jammers are and what their jam-style is.
10
mins
Objective
Skaters will complete a cool down and assess their own goals
Activity
Let the skaters skate round on the track, guiding them through a light stretch routine, while they focus on their breathing.
For example this grocery-shop themed one:
- skaters skate around the track, pushing their imaginary "shopping cart" with both hands
- reaching for the top shelf (lift arms up high, "pick apples" with alternating hands)
- mid-shelf (twist both arms to the left, get something from the imaginary "shelve", put it in the "shopping cart", then repeat to the right, etc.)
- bottom-shelf (twist right arm to left foot, grab something from the imaginary "shelve", put it in the "shopping cart", the repeat for the other arm, etc.)
- race to the last free check-out: skaters sprint 2 laps, then they have to find a partner skater (last one can form a group of three)
Assessment of own goals: Skating partners discuss with each other what their goals were for this training, and how it went with those goals. They have to each name: one thing that went well, one thing they'd like to improve on the next training.
Check For Learning
Skaters will have mastered this when:
- they're not out of breath after this drill
- they can easily come up with one positive point and one point of improvement
- they can set small, achievable goals for themselves each training
Skaters will have mastered this when:
- they're not out of breath after this drill
- they can easily come up with one positive point and one point of improvement
- they can set small, achievable goals for themselves each training