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Basic on-skates warm-up + stretch
15mins
Tripod skills
15mins
5min. Laterals
5mins
Activating muscles 1 on 1 blocking
10mins
Tripod blocking
15mins
Reform and Jam Drill
15mins
Re-organizing the tripod
15mins
90mins
Delivery Notes
- důraz na KOMUNIKACI mezi hráči
Cheap n Easy 22
A very chaotic small league in the middle of nowhere (Brno)
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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
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.
10
mins
Objective
Players will warm up their plow muscles and activate focus
Activity
Players will block 1 on 1 on a half track, focusing on their plow form and staying focused until the end of the track.
2 minutes of this drill, then quick water & feedback break, 2 minutes of this drill again.
During this drill the person that is "jamming" will focus on pushing smart: - getting under the blockers hip and pushing up - making the blocker overcommit to one side and then going the other way
Check For Learning
A low strong derbystance, sturdy yet responsive for when the jammer goes lateral, througout the entirity of the drill.
Players will not look at the floor during this drill, a player that does this drill well will not overcommit, the upper body will not fall to the front but stay up because the core is engaged.
A low strong derbystance, sturdy yet responsive for when the jammer goes lateral, througout the entirity of the drill.
Players will not look at the floor during this drill, a player that does this drill well will not overcommit, the upper body will not fall to the front but stay up because the core is engaged.
15
mins
Objective
Practicing blocking in a tripod
Activity
- pohyb po dráze (1,2,3,4) a drops
- zkoušet si rotace - nejprve bez jammera, potom s jammerem (lateral movement > low impact > high impact) - pozor na multiplayers!
Check For Learning
15
mins
Objective
Blockers will learn to reform, jammers will learn to enter a chaotic pack.
Activity
Jammers start ~30ft. behind the jammer line (or, for a low-impact version, have jammers right behind the jammer line and start 5sec. after the teams start).
Blockers start outside of the track: one blocker of each team on the following positions:
- Inside the track, on the jammer line
- Outside the track, on the jammer line
- Inside the track, on the pivot line
- Outside the track, on the pivot line
On the trainers signal, all skaters can enter the track and start to reform.
This drill can be adapted to make it simpler, by only using blockers from one team or by including 3 instead of 4 blockers per team.
> This drill can be adapted to include offence, by having one person from each team play offence (can also be done with only one tripod/team on track.
Check For Learning
Teams are reformed and in a good position to block once the jammer enters the pack.
Jammers make good used of any residual "chaos" in getting past the blockers.
Teams are reformed and in a good position to block once the jammer enters the pack.
Jammers make good used of any residual "chaos" in getting past the blockers.
15
mins
Objective
Blockers will reform the tripod after a jammer gets past the two butts.
Activity
The drill: A tripod will be on track and a jammer will get through the middle and caught on the front support. Blockers will reform in a smart way and continue blocking. Blockers will refrom so that the jammer cannot easily escape, focus is on communicating and making sure the tripod never loses it's shape. Jammers will try to use the chaotic moment to escape, trying to turn around the tripod.
Different levels: Beginner: Jammer waits untill tripod is reformed again then tries to go around it. Intermediate: Jammer immediately tries to use the shift in the wall to try to get out focussing on footwork (water jamming) Expert: Jammer immediately tries to use the shift in the wall and never loses forward momentum. (fire jamming)
The set-up: Two sides of the track 4 people on the track. rotate roles after every 2 turns.
Check For Learning
Blockers: clear communication on who goes where, everybody takes on correct new position. Not a lot of space is given away during the recapture.
Jammers: capitalize on the temporary chaos, the wall never gets a chance to get back together.
Blockers: clear communication on who goes where, everybody takes on correct new position. Not a lot of space is given away during the recapture. Jammers: capitalize on the temporary chaos, the wall never gets a chance to get back together.