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Basic on-skates warm-up + stretch
15mins
5min. Laterals
5mins
Bean Dips
10mins
Toe stop control
10mins
5min Quick Power Starts
5mins
Apex jump basics
10mins
Passing on the line
10mins
Derby Tabata
10mins
Jammer Gauntlet
15mins
90mins
Delivery Notes
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
Skaters will learn/practice bean dips, a move to pass a blocker.
Activity
Skaters will learn to pass a blocker on the outside of the track, in the corner, using a bean-dip. To practice you can set up an obstacle where the blocker would be:
- A cone
- A high cone with a ball on top (that shouldn't fall off!)
- Another skater (that can attempt to touch/hit them with their hip)
Skaters will then practice bean-dips to pass this "blocker". See video below for more instructions.
Check For Learning
- Skaters can bean-dip and use this in a game to pass a blocker.
- Skaters skate off fast right after their bean-dip, and start "stepping" immediately, not gliding for a long time
- Skaters come in in the middle of the track, then make a quick dash for the side before they do their bean-dip
- Skaters dip down right before the bean-dip, not a few seconds before
- Skaters can bean-dip and use this in a game to pass a blocker.
- Skaters skate off fast right after their bean-dip, and start "stepping" immediately, not gliding for a long time
- Skaters come in in the middle of the track, then make a quick dash for the side before they do their bean-dip
- Skaters dip down right before the bean-dip, not a few seconds before
10
mins
Objective
To be in control and give direction while stopping on toe stops
Activity
While having high speed, skaters transition to backwards skating and stop with their toe stops.
However, they don't have to have squared hips, and always be perfectly perpendicular to the inside line.
Skaters don't even have to come to a complete stop, but might use it to slow down and move on. Especially moving on after initiating this move, might confuse the opposition.
- So, a turn around toe stop is the first step
- Then, ask skaters to do it on one leg.
- Ask them to stop on one leg (one toe stop) while also giving direction to their stop. Not straight to the back, maybe a slight curve.
- From there, ask them to turn so much that they end up facing forward (doing a 180 while stopping / having contact with the floor).
Remind them that it's not about stopping immediatly - we are practicing having control over the stopping distance. The next steps will get more and more advanced.
- From there you can have different postures. Skate derby direction on the track, turn around, slow down on one or two toe stops, but only for 90 degrees. Your back can now be turned to the inside or outside line. This helps with escape around blockers, so try to sprint after hopping along the line
- Now you can add cones or even people as a wall. Skate toward the middle of the wall. Turn around toestop, while gliding on the toestop, curve to the outside, face the inside (the skater is turned 90 degrees). Sprint sideways forward to escape.
- Skate toward the wall, aim for the in- or outside. Do a turn around toestop, but don't come to a complete stop. The wall might expect this. So then use your momentum to jump over their skates past the wall and keep on sprinting for your escape
Check For Learning
Skaters will be comfortable
- doing a turn around toestop on
- both legs
- either one leg
- while steering
- going for 90 or 180 degrees if necessary
- to not fully come to a stop and use their momentum to continue jumping past the blockers
- to perform this under pressure in a game, without too much thought.
Skaters will be comfortable
- doing a turn around toestop on
- both legs
- either one leg
- while steering
- going for 90 or 180 degrees if necessary
- to not fully come to a stop and use their momentum to continue jumping past the blockers
- to perform this under pressure in a game, without too much thought.
5
mins
Objective
Skaters will learn to do power starts better, break better, and get a high intensity training.
Activity
All skaters stand on one side of your training space.
On a signal (whistle) they power start, skate to the other side (10-30m away) as fast as possible, then break and wait there for the next whistle.
During the first two minutes, give them time to have a few seconds of rest in between. You can instruct them to do different kinds of power starts, for example:
- Start with exactly 2 (or 3 or 4) toe-stop-steps
- Start without toe-stops (duck-walk)
- Start side-ways, with a grape-vine transitioning to a forwards run
- etc. (be creative!)
Tip: for beginners who have not mastered power starts yet, take more time to explain the different power-starts, and maybe start with just one type. Make sure skaters "lean-in" to the start (by letting themselves "fall forward", turning it into a run instead of a walk). Also make sure skaters get a little air-time inbetween steps. Make sure skaters can take small steps and large steps.
During the next two minutes, speed it up: give skaters júst enough time to reach the other side and be ready to go again. Do this in intervals: three times 30sec. up, 10sec. rest.
During the last minute, let skaters do this at their own fastest pace: give them a fixed number of times (for example, 10) to get from one side to the other side, and have them "race" to be the first one done.
Tip: for advanced skaters, you can mandate one or another type of stop they will have to do at the end of their lane (plough stop, turn-around-toe-stop, hockey stop, etc.)
Check For Learning
Students will get faster and faster at this drill.
Students will get faster and faster at this drill.
10
mins
Objective
Skaters will learn to perform a basic apex jump
Activity
Set-up:
- Put a person/some cones at the apex
Skaters will perform apex jumps.
Something that might help with these jumps is to "count" the steps until the jump in your head: this will help with ending up with the right leg in the right position in the end. In addition, skaters can come skating at a moderate pace, then use their last 2-4 small powerfull strides to really get the speed they need for the jump.
Level-up with contact: Once skaters are ready, put a skater at the apex and have them hit (first softly, then harder) the skater in the air, or have them extend an arm so that the jammer can feel what it's like to make contact mid-air. (Please be mindful of the fact that intentionally hitting another skater while jumping is illegal and dangerous!)
Check For Learning
- Skaters push-off with the foot closest to the inside boundary
- Skaters land on the foot furthest from the inside boundary
- While jumping, skaters have the bottoms of their feet paralel to the ground (as opposed to having their shins paralel to the ground and their feet backwards)
- Skaters jump upwards, not forwards (their forwards momentum is carried on from their skating speed)
- Skaters bend through their knees after landing and engage their core for stability
- Skaters can control their trajectory after landing (i.e. they don't fly off the track through the outside boundary)
- Skaters push-off with the foot closest to the inside boundary
- Skaters land on the foot furthest from the inside boundary
- While jumping, skaters have the bottoms of their feet paralel to the ground (as opposed to having their shins paralel to the ground and their feet backwards)
- Skaters jump upwards, not forwards (their forwards momentum is carried on from their skating speed)
- Skaters bend through their knees after landing and engage their core for stability
- Skaters can control their trajectory after landing (i.e. they don't fly off the track through the outside boundary)
10
mins
Objective
Quickly passing other skaters back and forth on the inside and outside of the track.
Activity
Skaters will place themself back and forth on the inside or outside of the track and leave some space for a teammate to pass them. The skater last in line will start passing the other skaters in the gappbetween them and the outside line. Passing can be done in multiple ways:
- sidesurfing
- one foot glide
- toe-stop running
- Sideways stepping on toestops
- (apex) jumping
- etc.
Check For Learning
A skater can quickly pass there teammates from theinside to the outside of the track.
A skater can quickly pass there teammates from theinside to the outside of the track.
10
mins
Objective
Players will perform a high intensity jamming + blocking anaerobic workout
Activity
In this simple but challenging exercise, the coach will use a tabata timing method to time players working in groups of 3/2 blockers and 1 jammer.
Tabata timing is 20 seconds work to 10 seconds rest for a total of 4 minutes.
For the 20 seconds work, the jammer works the wall constantly - if they get thru, they immediately turn around and start working it the other way. There should be no stops in that 20 seconds - keep that work rate high.
This work rate pushes the body to burn all of its aerobic resources and work anaerobically. It's a very tough 4 minutes when performed correctly.
The coach should time this, blowing a whistle for each interval.
Some notes on blowing the whistle: warn the players when work is about to start - I usually count down from 3 - 2- 1 - Go! This will ensure they start on time
Do NOT warn them that play is about to finish. Players will naturally relax when they hear the signal that time is nearly up, and we want them to be working for the full 20 seconds
Equipment
I use the Android Tabata app found here: https://play.google.com/store/apps/details?id=com.evgeniysharafan.tabatatimer&hl=en_GB
Check For Learning
In this drill we want players to move thru the discomfort of being tired, the coach should be on the work rate as much as possible.
Players should be visibly tired after completing this drill.
In this drill we want players to move thru the discomfort of being tired, the coach should be on the work rate as much as possible.
Players should be visibly tired after completing this drill.
15
mins
Objective
The Jammer takes laps. With each lap a new blocker enters the fray.
Activity
The jammer starts behind the jammer line with one blocker in front of them to pass. The jammer get 20 seconds from impact or passing the first blocker to get out of the pack. When the jammer gets out of the pack a new blocker will be added to spice up the difficulty for the Jammer. So with every pass the amount of blockers increase. If the jammer makes a penalty they can still go on, but there is no new blocker added to the pack.
Check For Learning
Getting the highest amount of blockers on track is a way to test yourself or compete with your fellow skaters.
Getting the highest amount of blockers on track is a way to test yourself or compete with your fellow skaters.