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Basic on-skates warm-up + stretch
15mins
Activating muscles 1 on 1 blocking
10mins
Hitting Practice
15mins
Putting plowing to the test
10mins
Hit The Wall
10mins
Chase and catch (two ways of catching a jammer)
15mins
360 Offense 1 vs 3
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
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
Practice and strengthening Hits
Activity
Full body hit
- eyes and head up
- Push into hit with outside leg
- connect with shoulder and hip (full side)
- Drive THROUGH target
Zigzag lajna
- Practice from both sides
- poté v opačném směru - - skate back BEHIND and then hit in Derby Direction.
Check For Learning
Confident hit
Confident hit
10
mins
Objective
Blocking 2 on 1 without frontsupport .
Activity
The drill: Players will block 2 on 1 with a front support ready for them 20ft ahead of them and a jammer engaging in the middle. Blockers focus on their plowing form again now working together with another teammate. Jammers will focus on pushing low and using multiple hits (fire jamming).
Different levels: beginner: wall starts as tripod to absorb impact first hit. Intermediate: wall starts two wall jammer starts right in front of the wall. Expert: wall starts as two wall jammer can get a run up to increase impact
The set-up: on both sides of the track 2 groups of 4 people. Rotate after every turn
Check For Learning
Blockers: strong low plow, upper body upright and engaged, player doesn't need the front support.
Jammers: pushing from down to up, strong pushes where the body is positioned in the jammers favor, player can give legal hits on a tight 2 wall.
Blockers: strong low plow, upper body upright and engaged, player doesn't need the front support. Jammers: pushing from down to up, strong pushes where the body is positioned in the jammers favor, player can give legal hits on a tight 2 wall.
10
mins
Objective
Players will develop proficiency in hitting the wall at speed
Activity
This drill is for both jammers and blockers
Blockers set up a four wall, the jammer has a run up and hits the gaps as hard as she can.
The jammer may continue to work the wall for about 5 seconds after the hit, but no more - the focus is on that initial hit, it should not be drawn out into slippery fish style drill
Varying Intensity for Experience:
Advanced players will be expected to catch a jammer moving at a fast pace.
Newer players should build up to that by starting the jammer closer to the wall.
Blockers set up a four wall, the jammer has a run up and hits the gaps as hard as she can.
The jammer may continue to work the wall for about 5 seconds after the hit, but no more - the focus is on that initial hit, it should not be drawn out into slippery fish style drill
Varying Intensity for Experience:
Advanced players will be expected to catch a jammer moving at a fast pace.
Newer players should build up to that by starting the jammer closer to the wall.
Check For Learning
Jammers can demonstrate proficiency by maintaining stability after hitting the wall at pace, or by breaking thru the wall.
Blockers can demonstrate proficiency by maintaining stability whilst taking hits at speed.
15
mins
Objective
Learn to catch a jammer skating away from the blocker, or to escape that blocker
Activity
Jammers and blockers line up at the jammer line.
Blockers are on the outside, jammers on the inside (or vice versa).
On the whistle from the trainer, a blocker and a jammer start simultaneously. They catch the jammer one of two ways:
- slicing in (facing forward)
- superman (turning and facing backwards
Check For Learning
For blockers: catch and hold/hit out the jammer every time
For jammers: never get caught/hit out
For blockers: catch and hold/hit out the jammer every time For jammers: never get caught/hit out