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On skates warm up
5mins
Build Up Crossovers
15mins
Breathing/Rhythm
5mins
2/11's Endurance Laps
5mins
Transitioning
5mins
Skills: Backwards skating
10mins
Derby stops
5mins
Bowties
15mins
Tactics: Reform and Jam Drill
15mins
Tail Tag
10mins
90mins
Delivery Notes
Dodge
Jammer & new skater coach with Wiltshire Roller Derby
Handouts (1)
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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
Build up to smooth, confident crossovers
Activity
Time for each skater to spend thinking about their specific difficulties with crossovers and working on them.
Spend a minute or two attempting smooth crossovers, coach/other skaters observe and note points to improve.
Some suggestions for various common difficulties:
Getting lower - Practise grapevining on and off skates, nice and low
'Frankenstein feet' (clompy, loud movements, losing balance) - Focus on moving feet quietly, placing them down with control
Losing balance - Single leg glides and balancing - Stay low, play with where your weight is and where your hips, arms, legs need to be to maintain balance.
Confidence - Push carts; pair up and have the back skater practise crossovers while pushing a friend for balance.
Check For Learning
5
mins
Objective
Finding your rhythm and remembering to breathe
Activity
In preparation for skating laps fast, practise breathing with control, e.g. in rhythm with strides.
Can help to play music
Check For Learning
5
mins
Objective
alternative endurance test for 27/5
Activity
- From a stop, skaters will complete 11 or 12 laps in 2 minutes
- Skaters will take a rolling break of 30 seconds
- From the roll, Skaters will again complete 11 or 12 laps in 2 minutes.
This simulates full exertion for 2 consecutive jams and (in some opinions) represents a somewhat fairer challenge than 27/5 was. Currently using 11 laps on our not-in-shape league. Will bump it up to 12 when they are ready.
(A third cycle can ofc be added for cardio training/extra punishment.)
Check For Learning
Successful completion of the minimum laps in the 2 min time allotments.
Successful completion of the minimum laps in the 2 min time allotments.
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.
10
mins
Objective
Break down the movement of backwards skating, and gain confidence - building up to backwards crossovers.
Activity
Skaters build up their backwards skating skills, working on what they need to depending on level. <br>
- Hip wiggle
If skaters are brand new, to start them off skating backwards a 'hip wiggle' can help build momentum. Swing hips from left to right, pivoting on front wheels and moving heels from side to side.
- Backwards sticky skate
Lemon/bubble shapes but backwards. Also a good way to introduce backwards ploughs. <br>
- Backwards slalom/figure 8
Begin to move one foot behind the other while skating backwards, making a figure 8 shape with skates. Skaters don't need to lift skates off the floor for this movement. <br>
- Backwards cross over
Using the movement from the figure 8 stage, begin to lift the crossing over foot up at the last part of the movement. It can be useful to practise this around a small circle. Skaters can think about 'scooping' with the crossing over foot (when moving in derby direction this is normally the right foot), moving in a c shape and scooping backwards and up.
---- Skaters practise at their level in their own space, if they are ready they can do a backwards paceline, backwards weaving through cones etc.
Check For Learning
Maintain moderate pace skating backward around the track.
Stay stable and upright.
Switch confidently between backwards and forwards skating.
No specific requirements to pass Foundation stage, skaters should be introduced to the skill and be able to practise independently.
Maintain moderate pace skating backward around the track. Stay stable and upright. Switch confidently between backwards and forwards skating.
No specific requirements to pass Foundation stage, skaters should be introduced to the skill and be able to practise independently.
5
mins
Objective
Practise derby/turnaround toe stops
Activity
Demo derby stops, making sure to turn both ways.
Practise in own time, choosing a line and derby stopping on it.
Practise derby stopping side to side on the track, aiming to stop as close to the track line as possible.
Check For Learning
15
mins
Objective
Incorporating transition stops into a drill that mimics being hit out and returning to track.
Activity
Pre-requisites: Transitions, transition stops
Skaters should envision a rectangle on the track, with four points being inner/outer track lines of a 10 foot boundary. There are four stages to the drill, and it is then repeated over and over. The drill simulates being hit out of the track, running back with urgency, re-entering, and then sprinting diagonally to the opposite side of the track away from the invisible person who hit them out. Make sure skaters are facing into the track when they are simulating the hit out.
- They start on a corner at the "lower" boundary, and go diagonally forwards on the track towards the opposite "upper" boundary, arriving at this point using a transition stop - landing outside of the track.
- They will then run parallel down the track, to the same side's lower boundary, arriving at this point using a transition s top, remaining outside of the track.
- They then re-enter the track and sprint diagonally to the opposite side's upper boundary, arriving using a transition stop outside of the track.
- They run down that side of the track (outside still), arriving back at the starting point using a transition stop.
Once the skaters get the basics of this, you can make it a high-intensity drill: do a 4min. period, where skaters work for 30sec. then rest for 10sec. This fits 6 times into 4 minutes.
No-contact level-up: To level up this drill, have another skater facilitate the participant by standing in the middle of the track in front of their rectangle, holding up fingers that the participating skater will call out. This encourages skaters to become track aware by not looking at the boundary lines as they are looking at the facilitating skater.
Contact level-up: To level this drill up, make groups of three. One person starts at the front-left (4), and two people at the back-right (3), all in bounds.
One of the two skaters at point 3 moves towards the skater at point 4, and hits them out.
They move back together (recycling) to point 1, where the hit-out skater re-enters the track legally.
The third skater then skates forward to point 2. At the same time, the skater who just re-entered the track at point 1 moves diagonally forward to hit the skater waiting at point 2.
They both skate backwards (recycling) to point three, where the hit-out skater re-enters legally.
The other skater at point 1 then skates forwards to point 4, while je just re-entered skater moves diagonally to hit them out. Etc.
You can do the same 30sec. high, 10sec. low rythm for 4min. once the skaters have these level-ups in their system.
Check For Learning
Urgency, re-entering legally, quick stopping of the transitions (bent knees with feet close together with a fast stop)
Urgency, re-entering legally, quick stopping of the transitions (bent knees with feet close together with a fast stop)
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.
10
mins
Objective
Great for practising transitions, speed, concentration.
Activity
Equipment needed: Enough 'tails' for either 1 per skater or enough for about half to have one
'Tails' can be bibs, vests, strips of cloth, anything that can be tucked into a waistband and have some protruding out.
Variation 1: Tail Collector Everyone starts with a tail. Tails must be secured by tucking the top into your waistband so the rest trails out like a tail (so should be on the back/side, not front.
Decide the direction of play, everyone skates around and has X minutes to collect as many tails as they can. As soon as you collect a tail you should tuck it into your waistband; you are not allowed to collect more tails when you have one in your hand.
Skater with the most tails (tucked in) at the end of the time is the winner.
Variation 2:Hold on to your Tail Similar to above except only about half the skaters start with a tail. The aim is to finish the round with a tail so you only need one; once you have yours you must try to keep it by avoiding other skaters, transitioning away from them etc.