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Basic on-skates warm-up + stretch
15mins
Estafette on skates
15mins
30-up-30-down
10mins
10min power starts
10mins
5min. Laterals
5mins
Fast laterals
15mins
Start-and-stop rounds
10mins
Break
5mins
Stops close behind walls (of cones)
15mins
"Simon-says" paceline/pack
10mins
Basic on-skates cool down
10mins
120mins
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
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
15
mins
Objective
Skaters will build endurance and teamwork
Activity
Make groups of 3-5 skaters.
First variation
Place half of the group on one side of the hall, and one half on the other.
When the couch blows a whistle, they sprint towards the other side, then tap their team-mate's hand. Their teammate then sprints back, and taps the next person.
Second variation
Skaters form a line on one hand of the hall.
- The first person starts, and sprints to 1/4 of the hall. There, they do an exercise (for example, 10 squats).
- They then sprint back, and tap their teammate. The first skater now sprints to 1/2 of the hall (where they do another exercise, for example, 5 push-ups), the second one to 1/4 of the hall.
- Then they sprint back (skater 1 to the 1/4 mark, skater 2 to the start) and skater 2 taps the next teammate.
Etc. Until all skaters are at the end of the hall.
Check For Learning
10
mins
Objective
Learn to do sprints and build endurance on skates
Activity
This is an endurance exercise where skaters sprint for a certain amount of time, then skate leisurely for the same amount of time, in a circle around the hall:
- 4x 30 up 30 down (counter-clockwise)
- 4x 20 up 20 down (clockwise)
- 4x 10 up 10 down (counter-clockwise)
Check For Learning
10
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 three 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 three 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 three minutes, 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. You can do multiple races.
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
Skaters will be able to skate fast and stable from side-to-side.
Skaters will be able to skate fast and stable from side-to-side.
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.
15
mins
Objective
Improve fast lateral movement and use of edges
Activity
Set-up: Divide the track into lanes 1, 2, 3 and 4.
Drill: Skaters will first do a quick round of regular laterals.* Trainer calls out numbers of lanes in any order they want, and skaters move laterally to those lanes. Add a HIIT element by going 1min. "up", 15sec. "down".
Then, skaters will do "fast laterals" at their own pace, moving between lanes 1 and 4.
Last, skaters will do laterals while the trainer calls out lanes. They have to decide themselves whether they want to use a fast or a regular lateral: whichever gets them there the fastest. In general, long distances are faster with fast laterals, and short distances with regular laterals.
Explanation fast laterals For a fast lateral, skaters have two options.
The first option uses an edge stop to stop:
- Push off very forcefully with first foot/do a small grapevine-toe-stop run
- Glide towards the other side of the track laterally, with both feet on the ground
- Do a small edge stop (somewhere between a sharp c-cut, a hockey stop, or a power slide) on the other side of the track
- Be stable and ready for impact
The second option uses a forceful step to stop:
- Push off very forcefully with first foot
- Glide towards the other side of the track laterally, with only one foot on the ground. Change feet somewhere along the way, so that you're now gliding backwards on one foot.
- Step down the other foot forcefully at the end, bending through the leg you just put down heavily. The force is transfered from a lateral movement into a downwards movement, bending the leg absorbs part of the energy.
- Be stable and ready for impact
*If your skaters haven't mastered regular laterals yet, have them practice those more first.
Check For Learning
Skaters will be able to move fast between lanes on command.
Skaters will be able to move fast between lanes on command.
10
mins
Objective
Skaters will learn to do power starts and to stop fast in a small space.
Activity
Set up squares of cones around the hall/track. On the whistle, skaters will do a power start (fast start), skate to the next square, then stop there within the square, using a plough stop (or a different kind of stop you'd like to have them practice).
Check For Learning
The squares to stop in will become smaller and smaller, until they have just enough space for one per
The squares to stop in will become smaller and smaller, until they have just enough space for one per
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
10
mins
Objective
Skaters learn to pay attention to what people are saying
Activity
Skaters form a paceline or pack. They than have to follow directions, but ONLY if you say "Simon Says" before giving the instruction.
Tip: you can make it "ref says" or "trainer says" or "coach says" to teach skaters to listen to the refs/trainers/coaches!
Instructions you can give are, for example:
- Touch your toes
- Touch your nose
- Touch 2 teammates
- Shout who's wearing an orange helmet
- Transition
- Plough
- Skate 1 lap
- Etc. Be creative!
Check For Learning
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