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On skates warm up
5mins
Endurance: Squats and sprints
15mins
Line Dance
10mins
Mirror Step
5mins
Skills: Cone Hop (Jumping and Hopping)
5mins
Jump the Apex
5mins
Weave and Shout
5mins
Transitioning
5mins
Transition Trees & Carousel
5mins
Rules: Clocks and jams
5mins
Tactics: Jammer Approach
10mins
Game
10mins
85mins
Delivery Notes
Dodge
Jammer & new skater coach with Wiltshire Roller Derby
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5
mins
Objective
Everyone warm
Activity
2 from: - Stops on the whistle - Laterals in and out on the whistle - 1 lap backward - 2 laps non derby - 2 laps forward
3 from: - Bum kicks - High knees - Torso twist - Calf stretch - Thumb up thumb down
And then: - Concussion stretch
Check For Learning
15
mins
Objective
Skaters will practise strength exercise and endurance
Activity
Split skaters into pairs.
One skater does an exercise in the middle while the other skates laps. Then they tag each other in.
1 Lap: 1 foot balance 2 laps: Plank 1 lap: 1 foot balance 2 laps: Leg raises 1 lap: Squats
<br> Switch out for other exercises as needed e.g. \- Sit ups \- Calf raises \- Leg lifts \- mountain climbers \- fire hydrants
Check For Learning
10
mins
Objective
Steadier steps and grapevines
Activity
Set up with skaters in horizontal rows facing the coach.
Practise the following skills by moving as a line. Where applicable, practise side to side in both directions as well as forward and backward.
- Stepping - Shuffling (first foot side steps, second foot steps immediately to meet first foot without crossing, then first foot moves sideways in a hopping motion) - Quick steps (both feet rapidly alternate in small steps, one foot on the ground at a time) - Grapevine - Balance on each foot
Check For Learning
Skaters step confidently without rolling forwards.
No specific requirement to pass Foundations: but all skaters should be aware of the usefulness of stepping and understand the skill so they can practise independently.
Skaters step confidently without rolling forwards.
No specific requirement to pass Foundations: but all skaters should be aware of the usefulness of stepping and understand the skill so they can practise independently.
5
mins
Objective
Practise stepping with a partner
Activity
Skaters pair up and find two lines.
One skater leads by stepping, grapevining, shuffling, quick steps etc, the other must mirror as quickly as possible.
Then swap.
Check For Learning
Skaters react quickly to another skater's movements, confidently using their stepping skils
Skaters react quickly to another skater's movements, confidently using their stepping skils
5
mins
Objective
Practise jumping and hopping over obstacles
Activity
Demo hopping (one foot to one foot) and jumping (two feet) with good form (e.g. bending knees on landing, landing solidly on wheels and not toestops).
Place cones around the track for skaters to practise first hopping, then jumping over.
<br> Less confident skaters can practise more slowly in the middle (or set up so that inside is slow and outside is fast)More confident skaters can pile up cones to make a higher obstacle.
Check For Learning
Skaters confidently jump and hop over obstacles.
No particular requirement to pass Foundations, skaters should be introduced to the skill so they can practise independently.
Skaters confidently jump and hop over obstacles.
No particular requirement to pass Foundations, skaters should be introduced to the skill so they can practise independently.
5
mins
Objective
Practise jumping in context
Activity
Skaters line up to practise jumping the apex. Demo different techniques e.g. coming in wide from the outside, two foot vs one foot, smaller hops.
A coach or volunteer stands near the apex (adjust gap according to the skater) while skaters practise jumping.
Can start with a cone instead of a person.
Adjust according to confidence, leave more/less space for the skaters to jump.
Check For Learning
Skaters confidently jump the apex in their chosen style.
Skaters confidently jump the apex in their chosen style.
5
mins
Objective
Build confidence with weaving + comms
Activity
Skaters set up in a pace line.
Skater at the back weaves through.
Other skates communicate according to the rules set up by coach e.g. - Say inside/outside - Say the skater in front of you's name and tell them where the skater is etc.
Speed up the release of the back skaters to level up the drill.
Check For Learning
Skaters weave through a paceline. Skaters communicate clearly.
Skaters weave through a paceline. Skaters communicate clearly.
5
mins
Objective
Gain confidence with 180 and 360 transitions
Activity
Demo transitions, 180 and 2 180s to complete a full 360.
Open the book Use whole body Turn head and shoulders first. Step one foot 180 degrees to the direction you're facing. Follow with the other foot almost instantly to complete the turn.
Pivot Stagger your stance and bend your knees (one foot rolls further out but legs are not crossed). Turn in the direction your body is more 'open' (i.e. if your right foot is in front, you would turn to the left.) Lift back wheels and pivot around on your front wheels. Weight in the balls of your feet/toes.
Jump Bend knees. Turn head and shoulders. Jump full 180. Bend knees on landing.
'Disco turn’ Open hips so toes are pointing in opposite directions. Move feet so they trace a half circle on the floor.
Skaters practise by themselves or transition on the whistle according to needs.
Less confident skaters work up from transitioning stationary, starting with 90 degree turns as necessary, then practise going back and forth widthways and transitioning on lines.
More confident skaters practise 1 foot transitions and 360 turns.
Check For Learning
Skaters confidently transition in a small space.
Skaters confidently transition in a small space.
5
mins
Objective
Practise transitioning around other skaters
Activity
Demonstrate transition techniques when going around a skater, e.g. moving onto one foot (a la Lady Trample) or a 'bang bang' transition - step LOUDLY into the transition to make a lot of noise and be intimidating!
Two drills to practise transitioning around skaters. Adjust according to skater confidence.
Transition Trees
Split skaters into 2 groups. Half stand as static 'trees' while the other half skate around in derby direction and transition around the skaters.
Less confident skaters practise stopping and transitioning, or transition further away from the static skaters.
More confident skaters see how close they can get to the trees, or practise transitioning literally around them with their bodies in contact, using legal blocking/target zones.
Transition Carousel
Skaters split into 3 walls and jammers - as many jammers as there are walls.
Walls spread out around the track in tripod form. Jammers skate around the track aiming to get around the wall on the inside or outside. On the jammers' approach, the nearest wall moves to the outside or inside, the jammer must transition around them.
Adjust to the appropriate level of play to provide challenge for each skater.
Check For Learning
Skaters transition confidently around other skaters, at speed
Skaters transition confidently around other skaters, at speed
5
mins
Objective
Learn about the lengths of games, jams, timeouts etc
Activity
- What is the length of a game?
- Length of jam?
- How much time between jams?
- How do you call a team time out and how long does it last?
- What's the difference between the jam clock and the period clock?
- How many skaters per team?
- How many whistles start a jam?
- How many whistles end a jam?
Check For Learning
Skaters understand
Skaters understand
10
mins
Objective
Learn about mid-game tactics for scoring passes.
Activity
Set up skaters in 2 walls with a jammer on each.
Run through a few mid-jam scenarios and ask skaters about the aims of the team and different skaters at different points.
Depending on level, run the jams to practise after stepping it through.
Scenario 1: White jammer gets out for lead and is now approaching for their initial pass. Black jammer is still on their initial pass.
- What is white jammer’s aim?
- What is black jammer’s aim?
- What tactics could black team do to achieve their aim - e.g. send 1 or more offence, send their pivot to take a star pass
Scenario 1b: Black jammer escapes the pack and is now halfway round the track on the approach.
- What is white jammer's aim now?
- What are the White Blockers' aims?
Scenario 2: Both jammers get out of the pack almost at the same time. Black jammer is awarded lead.
- What are the jammers' aims?
- What are the aims of the blockers?
- Where would it be best for black blockers to be positioned? White blockers?
Scenario 3: White jammer is awarded lead, but before completing a scoring pass they get a penalty and go to the box. Black jammer meanwhile has got out on their initial and is approaching the pack for their first scoring pass. Black blockers are walled up in front of white blockers.
- What signals/calls could white jammer use to communicate?
- What tactics might be useful?
Scenario 3b: Same as above but black blockers are walled up BEHIND white blockers.
Scenario 4: Black jammer is lead, as they get within 20 feet of the white blockers, white jammer escapes the pack.
- What signals/calls could black jammer use to communicate?
- What tactics might be useful?
Check For Learning
Skaters will discuss tactics confidently and identify advantageous options in different scenarios.
Skaters will discuss tactics confidently and identify advantageous options in different scenarios.