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Stops close behind walls (of cones)
15mins
Bowties
15mins
Two types of Juking
20mins
Basic on-skates cool down
10mins
60mins
Delivery Notes
Cherry Bombe
I skate, train, and ref at Rotterdam Roller Derby as Cherry Bombe #47 since 2022. Before that I skated at The Parliament of Pain The Hague Roller Derby. Have been skating since 2014. I love using LessonStack to write out drills and trainings and share
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15
mins
Objective
Skater will learn to alternate between fast stops, lateral movement, and fast starts on the track.
Activity
Set up:
- NB: Set up and drill are also shown in the attached image! (made with: www.viennarollerderby.org/urdumb/)
- Line of cones (or skaters) from one side (either inside or outside) of the track, covering about 3/4 of the track width
- Couple of cones (or skaters) from the OTHER side of the track, covering about 1/4 of the track width, 15ft. in front of the other line
Skater starts 15ft. behind the back "wall", does a fast start, and comes to a stop (plough or hockey stop or even another kind of stop, depending on skater level and team focus) (1). Skater then moves laterally to get to the "gap" on the side of the wall (2), does another fast start, and stops behind the second "wall" (3). Skater then skates/turns/moves around this smaller "wall" and skates off (4).
NB: this drill is meant for both jammers and blockers who have to manouvre around an initial wall, then get somewhere fast (either to pass that last blocker, or to stop a jammer)
Check For Learning
Skaters will have mastered this drill when:
- They can reliably stop behind the wall (they don't "overshoot" and hit the "wall")
- They can speed up and slow down within the 15ft. space
- They are in control of their movements, stable, and ready for (light) impact at the end of each "arrow" in the picture
Skaters will have mastered this drill when:
- They can reliably stop behind the wall (they don't "overshoot" and hit the "wall")
- They can speed up and slow down within the 15ft. space
- They are in control of their movements, stable, and ready for (light) impact at the end of each "arrow" in the picture
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)
20
mins
Objective
Skaters will learn how to juke, using side-to-side motion or a last-minute transition
Activity
In this drill we will practice two types of juking: the standard "moving from side to side"-juke (1), and a last-minute turn where the jammer plants their butt into the blocker's midsection, while breaking on their toe-stops (2).
First, we will practice some basic components needed for the jukes: turn-around-toe-stops (2), and skater-jumps(1):
- Skaters skate on the track. On the signal, they transition, and glide backwards (without strides) with their butt extended further back than usual, behind their heels (this is essential for the later juke). On the second signal, they break on their toe-stops, turn around, and skate on in the same direction. First and second whistle should be 0.5-3sec apart. Do this for 3min. (2)
- Set-up: a line of cones, about 10-30cm wide and about 30ft. long, in the middle of the track. (1)
- Skaters do lateral jumps over the cones, landing and jumping on one foot. Do this for 5min. (1)
This next part benefits from a feedback buddy: let skaters make pairs. At set moments, give them water breaks, and have them give feedback to their buddy for a set amount of time (for example, 1min).
Set up a cone (for practice without contact) or a person (for practice with contact) in the middle of the track. Skaters skate up to the cone/person, and juke their way around. Start by practicing the "moving from side to side"-juke (1), then do the "butt-to-midsection"-juke (2), then have skaters pick which one they want to do.
Check For Learning
Skaters will demonstrate that they have mastered both jukes if they can:
-
Jump and land on one foot laterally, being stable and in control of their body parts, their direction AND their speed (don't speed up/slow down considerably without wanting to)
-
Bend through their knee after landing the one-footed jump
-
Do a few "steps" close to their opponent to confuse their opponent, so that in at least 51% of the cases the opponent guesses wrongly where they are going
-
Transition and plant their butt in the blocker's midsection, without making foot-to-foot contact or falling over
-
Quickly turn around after transitioning and hitting the blocker, and skate away before the blocker has time to recover
-
Move their whole body (not just they feet/shoulders/eyes) while juking (the movement doesn't have to be large, but it should be convincing)
-
Visualise how many steps they are going to take/what move they will do, and where they will end up, and then execute that manouvre
-
Juke close to the blocker, so that the jammer comes within 5ft. of the blocker before they turn/pick a final side
-
Adapt their juke at the last moment, if they need to
Skaters will demonstrate that they have mastered both jukes if they can:
-
Jump and land on one foot laterally, being stable and in control of their body parts, their direction AND their speed (don't speed up/slow down considerably without wanting to)
-
Bend through their knee after landing the one-footed jump
-
Do a few "steps" close to their opponent to confuse their opponent, so that in at least 51% of the cases the opponent guesses wrongly where they are going
-
Transition and plant their butt in the blocker's midsection, without making foot-to-foot contact or falling over
-
Quickly turn around after transitioning and hitting the blocker, and skate away before the blocker has time to recover
-
Move their whole body (not just they feet/shoulders/eyes) while juking (the movement doesn't have to be large, but it should be convincing)
-
Visualise how many steps they are going to take/what move they will do, and where they will end up, and then execute that manouvre
-
Juke close to the blocker, so that the jammer comes within 5ft. of the blocker before they turn/pick a final side
-
Adapt their juke at the last moment, if they need to
10
mins
Objective
Skaters will complete a cool down and assess their own goals
Activity
Let the skaters skate round on the track, guiding them through a light stretch routine, while they focus on their breathing.
For example this grocery-shop themed one:
- skaters skate around the track, pushing their imaginary "shopping cart" with both hands
- reaching for the top shelf (lift arms up high, "pick apples" with alternating hands)
- mid-shelf (twist both arms to the left, get something from the imaginary "shelve", put it in the "shopping cart", then repeat to the right, etc.)
- bottom-shelf (twist right arm to left foot, grab something from the imaginary "shelve", put it in the "shopping cart", the repeat for the other arm, etc.)
- race to the last free check-out: skaters sprint 2 laps, then they have to find a partner skater (last one can form a group of three)
Assessment of own goals: Skating partners discuss with each other what their goals were for this training, and how it went with those goals. They have to each name: one thing that went well, one thing they'd like to improve on the next training.
Check For Learning
Skaters will have mastered this when:
- they're not out of breath after this drill
- they can easily come up with one positive point and one point of improvement
- they can set small, achievable goals for themselves each training
Skaters will have mastered this when:
- they're not out of breath after this drill
- they can easily come up with one positive point and one point of improvement
- they can set small, achievable goals for themselves each training