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Fancy Feet
15mins
Spiral Weave Paceline
10mins
Last Minute Juking
15mins
Bean Dip
15mins
Jump the Apex
10mins
Wedge
10mins
Tire Flip
15mins
Help the Sad Crab
15mins
Jammer vs The World
15mins
120mins
Delivery Notes
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Made with inspiration from:
Nibbler
Played roller derby since 2013 with Waimea Wranglers Rough Rollers, Elevated Roller Derby, and Pacific Roller Derby.
15
mins
Objective
skaters will improve agility of footwork
Activity
complete 1 set each with toe stops and with wheels:
Forward fast feet Lateral fast feet (each way) Lateral zig-zag across the line (Icky shuffle), facing forward Lateral hops across the line, facing forward Lateral hops across the line, facing center of track Lateral zig-zag across the line, facing forward, with 1 hand touch to ground.
Quick feet across the track with turns, 1 whistle turn L, 2 whistles turn R.
Check For Learning
Feet will be most fancy
Feet will be most fancy
10
mins
Objective
skaters will improve frequency that they communicate with their team mates on the track and reduce "jam-nesia" during chaotic jams.
Activity
Skaters will form a single file paceline. Paceline will start skating forward at a slow to moderate speed.
Rear most skater will be the weaving skater. Weaving skater will advance up the outside lane of the track towards the front and pass between the first and second skater. Then the weaving skater will slow and move backwards along the inside of the paceline and pass between the last 2 skaters in the line. The weaving skater will then advance up the outside lane of the track towards the front and pass between skaters 2 and 3. Then the skater will return backwards via the inside lane and pass between the 2nd and 3rd from last skaters. This pattern will continue until the weaving skater has passed through all of the spaced in the paceline, when the weaving skater will skate forward to the front of the paceline and become the new 1st skater.
Level 1: Only a single weaving skater will be weaving the line at a time. All skaters are communicating the weaving skater where their next weaving space, using arm gestures and "Hey, skater name over here! Pass in front of me!"
Level 2: After the weaving skater has passed though 2 spaces, the next skater at the back of the paceline becomes a second weaving skater. Pace line skaters are now responsible for telling both skaters where to go in the paceline. It helps to emphasis use of names.
Check For Learning
skaters will improve frequency and efficiency of their communication on the track.
skaters will improve frequency and efficiency of their communication on the track.
15
mins
Objective
Skater will improve timing, speed, and body mechanics of juking.
Activity
Skaters are divided into 2 groups. One group will be evenly spaced around the track, facing forward in the middle of the track. These skaters are playing blockers. The second group will be designated as jammers, and will be skating derby direction around the track to complete the drill.
The jammer skaters will skate towards the stationary blockers, coasting directly towards the midline of the blocker. When skater is within arm's length of the blocker, the jammer will pick a side to quickly duck down and present their back as they skate past the blocker.
Level 1: Blockers are completely stationary. Level 2: Blockers are allowed to move laterally only to catch the jammer, to see if they can pick up on telegraphed body language in advance of the juke. Level 3: 2 blockers are playing together to catch the jammer with lateral movements only.
After each level, the groups will rotate, allowing the skaters from blocker and jammer groups to trade roles.
Check For Learning
Skaters will reduce their telegraphed body language for which way they will juke. Skaters will reduce time before committing to a juke direction. Skaters will improve depth of position with back facing blocker while completing juke.
Skaters will reduce their telegraphed body language for which way they will juke. Skaters will reduce time before committing to a juke direction. Skaters will improve depth of position with back facing blocker while completing juke.
15
mins
Objective
Skaters will learn to position bodies for effectively evading blockers in small spaces
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: <br>
- 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 will learn to position bodies for effectively evading blockers in small spaces
Skaters will learn to position bodies for effectively evading blockers in small spaces
10
mins
Objective
Skaters will complete apex jump take off and landing legally.
Activity
A cone will be placed on turns 1 and 3, approximately 6 inches from the inside line.
Level 1: Skaters will line up to skate diamond pattern and practice jumping over the line without going over or touching the cone. Skaters may step or jump. Jumping will required the skater to drive up with their dominate leg, and then land with the same leg on the opposite side of the jump.
Level 2: replace the cone with a stationary person.
Level 3: replace the stationary person with a person who can weight shift left and right, but not move their feet.
Level 4: replace the limited blocker to an unlimited blocker.
Check For Learning
skaters will improve timing of their apex jumps and improve percentage of apex jumps initiatlanded legally.
skaters will improve timing of their apex jumps and improve percentage of apex jumps initiatlanded legally.
10
mins
Objective
Skaters will improve ability to split seams in a wall
Activity
2 blockers and 1 jammer
Blockers will start stationary, forming a strong seam. Jammer will start 10 feet behind blockers. When whistle is blown, jammer will skate forward and make contact with seam. Jammers will then stand tall and square their bodies with the seam and place their hands together pointing towards the ground. Jammer's shoulders and biceps should be contacting back of blockers shoulders in legal target zones. Jammer will then suddenly squat down very low with a step back lunge, driving their chest and shoulders down onto the seam. By placing their foot backwards slightly with toe stop contact, the Jammer can then propel themselves forward through the now weakened seam.
1 minute repeated attempts, then rotate in the group so all participants practice each role
Check For Learning
Skaters will only contact opponents with legal target zones. Skaters will improve ability to get through seamed blockers.
Skaters will only contact opponents with legal target zones. Skaters will improve ability to get through seamed blockers.
15
mins
Objective
Skaters will improve their ability to dislodge a single blocker from formation to increase skater's movement
Activity
Skaters are split into pairs. Skater 1 take a strong, stationary blocking position facing derby direction. Skater 2 starts in contact with other skater. Skater 2 will point both arm down between their own legs, and interlace their fingers. Skater 2 must squeeze their arms together to get biceps (legal hit initiation zone) and chest solid. Skater 2 will then drop low enough to place biceps and chest against lower portion of Skater 1's hip/butt (legal target zone) and squat press up and slightly forward to dislodge skater 1's derby stance.
Skater 2 will practice for 1 minute on Skater 1, then rotate so Skater 1 can practice on Skater 2 for 1 minute. Ideally rotate partners for practice with different body type combos.
Level 1: 1 on 1 Level 2: 2 blockers on 1 dislodger. Level 3: combine with any other offense or jammer skills drill rotation
Check For Learning
skaters will successfully and legally dislodge a grounded skater from their grounded position
skaters will successfully and legally dislodge a grounded skater from their grounded position
15
mins
Objective
Skaters will improve their ability to communicate need for offense and ability to take offense
Activity
Set up with 3 wall of blockers in tripod formation, 1 jammer "stuck" behind the blockers, and 1 offensive jammer friend.
Jammer will practice pushing against the wall to engage the blockers in forming a strong seam. Jammer will bait the blocker formation towards EITHER the inside or the outside of the track. The jammer will continue to put pressure on the blockers, but will maintain square body on the seam of the blockers with arms stretched out to the side touching the backs of the blockers. It is important the jammer continues to put pressure on the seam to keep blockers engaged, but to not exert all their energy. The jammer will gesture with outstretched arms the "crab dance" with hand pincers to communicate ready for offense. The offense player will come and pick the open side of the blocker formation, allowing the jammer to hip whip off them with their open hand and around the blocker formation.
rotate in a line up so all skaters perform each role.
Level 1: blockers are "dummy" blockers, allowing the offense to work.
Level 2: brace of the tripod chases after jammer if able
Level 3: blockers play as in game.
Check For Learning
Jammers will increase frequency of communicating and accepting successfully offense around a trip
Jammers will increase frequency of communicating and accepting successfully offense around a trip
15
mins
Objective
Skaters will increase endurance for prolonged jams
Activity
1 jammer will use all available tools to try to get through a wall made of ALL other skaters on the track for a timed interval. If the jammer successfully escapes, they will sprint around to re-engage. Each skater takes a turn being the jammer.
Level 1: Jammers complete 1-2 minutes, then rejoin the wall. Level 2: Jammers complete sprint laps on the outside of the track while the next Jammer opposes the wall. Level 3: Jammers complete a sprint laps during the Jammer before and after their own wall opposition.
Check For Learning
Endurance will increase during long jams
Endurance will increase during long jams