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Basic on-skates warm-up + stretch
15mins
Pyramid warm-up (skating + strength)
10mins
5min. Laterals
5mins
Laterals with an open tripod
15mins
Jammer escaping from a 2-person lock on the side
15mins
Break
5mins
1-v-1 forwards facing blocking
10mins
2-v-1 blocking (two forwards facing blockers)
10mins
Side-to-side endurance with 2-walls
15mins
"Simon-says" paceline/pack
10mins
Basic on-skates cool down
10mins
120mins
Delivery Notes
Focus on basics. Before the 1-v-1 drill, do an instruction about how a jammer should push a blocker. There's also some laterals before the 1-v-1 blocking, to use during the 1-v-1 blocking.
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
10
mins
Objective
To warm up the muscles further for the rest, and to improve strength and endurance
Activity
NB: This activity should not be the very start of your training: skaters should be a little bit warmed up first. You can also use this activity at another time than warm-up!
Skaters divide into pairs of 2 skaters. Of those pairs, one will be skating laps, the other will be doing exercises inside the laps. (Tip: you can make the laps smaller/bigger to adapt this drill to skater level)
Skaters skate 5 laps, then 4, then 3, then 2, then 1, then 2, then 3, then 4, then 5, thus making a (reverse) "pyramid". While their partner is skating, the skater in the middle does a specific exercise. (NB: make sure the exercises you assign are suitable to perform on-skates for your skaters!)
An example of exercises you could do is:
- 5 laps: squats
- 4 laps: leg lifts (switch sides at 2 laps)
- 3 laps: penguin crunches
- 2 laps: roll-out lunges (switch legs at 1 lap)
- 1 lap: plank on elbows
It is recommended to tell skaters to change skating directions about halfway through the drill.
Check For Learning
Skaters should:
- be warmed-up and ready to train after this drill
- improve their form and fitness: be able to do better and/or more reps of these exercises in the same time
Skaters should:
- be warmed-up and ready to train after this drill
- improve their form and fitness: be able to do better and/or more reps of these exercises in the same time
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
Blockers will learn to move side-to-side while blocking a jammer in an open tripod.
Activity
Skaters will form groups of 3 initially (we will add a jammer later). We will have different stages to this exercise, you can pick three stages depending on the level of your skaters. Each stage will take about 5min.
Stage 1: Lateral movements with a closed tripod without a jammer The trainer calls out "inside", "middle" or "outside". The 3 skaters move towards the inside, middle, or outside together as a formation. The trainer can also call "turn in" or "turn out", where the tripod will rotate (to the left or to the right) so that a new person ends up in front.
Stage 2: Lateral movements with an open tripod without a jammer The trainer calls out 1, 2, 3 or 4 , signifying the "lanes" on the track (1 being on the inside, 4 on the outside). These are the lanes the (imaginary) jammer is on. If the jammer goes to 1 or 4, the front support of the tripod will also have to move to 1 or 4, letting go of one of their blockers. The front-support will ALWAYS stay in the same lane as the jammer, and will support the blocker who "has" the jammer. ("turn in" and "turn out" can still be called)
The unsupported blocker is then "on their own" for a little while. They either stay a bit away from their blocking buddy, or they move slightly backwards and towards the jammer to "lock in" the jammer. Which is best depends on the capabilities of the jammer and blockers. (Tip: let your skaters discuss what they'd do with different jammers on the team; why?)
Stage 3: Lateral movements with an open tripod with a jammer (low-impact) Same as stage 2, but now instead of a trainer calling out the lanes, a jammer will be present to move to the lanes. The jammer can touch the tripod, but not hit or move around the tripod. They're merely there to indicate the right lane.
Stage 4: Lateral movements with an open tripod with a jammer (high-impact) Same as stage 3, but now the jammer can hit, move around the tripod, etc.
Check For Learning
- Tripods will move from lanes 1 to 4 effortlessly, letting go the "unsupported" blocker automatically.
- Blockers are able to judge if they should "hover" or "close in" the blocker (locking), and can perform both
- Blockers will keep the jammer on their butt (not in between the blockers) at all times.
- Blockers move back with the jammer. The front support moves back with the blocker on whose butt the jammer is.
- The front support stays in the same lane as the jammer.
- Tripods will move from lanes 1 to 4 effortlessly, letting go the "unsupported" blocker automatically.
- Blockers are able to judge if they should "hover" or "close in" the blocker (locking), and can perform both
- Blockers will keep the jammer on their butt (not in between the blockers) at all times.
- Blockers move back with the jammer. The front support moves back with the blocker on whose butt the jammer is.
- The front support stays in the same lane as the jammer.
15
mins
Objective
Jammers will learn different ways to escape from a 2-person lock at the side.
Activity
Two blockers (or two blockers plus a front-support) will put a jammer (purple) in a "lock" at the side: one blocker (1) is in front of them at the outside or inside track boundary, the other blocker (2) is next to the jammer and forms a very tight "lock" together with the blocker in front of the jammer (see picture).
The jammer practices different tactics to escape this lock:
- Retract and hit: the jammer braces themseves, takes a stable position (not leaning forwards on either blocker). Then they breath in, while moving their upper body backwards. On their breath out, they move their upper body forwards and sideways, to hit the locking blocker (2) and break through diagonally. Leaning back first will de-stabilise the blocker pushing them.
- Wiggle and push: the jammer gets low, then vigourously wiggles their upper body in between the two blockers. Once their shoulder is firmly pushed in, they push upwards and sideways, either pushing the blocker close to the boundary over the boundary or pushing the other blocker away.
- Back and around: the jammer pushes themselves into the lock until the lock feels really good and firm. Then, they move back suddenly and move diagonally forward, away from the tripod. Surprise is key here!
Check For Learning
Jammers will be able to escape a lock in three different ways, and will be able to suprise blockers with which way they choose. They will also have excellent communication with their offence.
Jammers will be able to escape a lock in three different ways, and will be able to suprise blockers with which way they choose. They will also have excellent communication with their offence.
10
mins
Objective
Blockers will learn to keep a jammer on their butt, jammers will learn to jam in a small space
Activity
Set-up:
- Divide the track in half (inside and outside) through the middle (using cones) between jammer- an pivot-line
Pairs of blocker and jammer line up at the jammer-line. The jammer then tries to push the blocker/move laterally around them/etc. until the pivot-line.
The blockers are instructed to keep the jammer on their butt as much as possible. If the jammer moves backwards, they should move backwards too. If they turn around (thus facing the jammer, with the jammer on their chest) they should try to turn back around. If the jammer is pushing on their side (left or right), they should try to get the jammer on their back/butt again.
Check For Learning
A blocker who has mastered 1-v-1 forwards facing blocking:
- Can keep a jammer between jammer and pivot line on a half-track for at least 15sec.
- Can sucesfully get the jammer back on their butt after they have lost the jammer (too far away/turned around)
- Uses a technically good, small plough stop to slow the jammer down
- Recycles the jammer quickly, if the jammer gets pushed out of bounds
- Does not fall during the drill when being pushed/hit
A jammer how has mastered 1-v-1 jamming:
- Can force a blocker into a position where they get a larger legal target zone than just the back (side/front)
- Uses a combination of pushing, lateral movements, and applying/releasing force to jam
- Uses a technically good form in pushing the blocker forwards, in a legal target zone, for 30ft. if need be
A blocker who has mastered 1-v-1 forwards facing blocking:
- Can keep a jammer between jammer and pivot line on a half-track for at least 15sec.
- Can sucesfully get the jammer back on their butt after they have lost the jammer (too far away/turned around)
- Uses a technically good, small plough stop to slow the jammer down
- Recycles the jammer quickly, if the jammer gets pushed out of bounds
- Does not fall during the drill when being pushed/hit
A jammer how has mastered 1-v-1 jamming:
- Can force a blocker into a position where they get a larger legal target zone than just the back (side/front)
- Uses a combination of pushing, lateral movements, and applying/releasing force to jam
- Uses a technically good form in pushing the blocker forwards, in a legal target zone, for 30ft. if need be
10
mins
Objective
Blockers will learn to stop a jammer while skating side-by-side.
Activity
Check For Learning
15
mins
Objective
Get in some endurance and form tight 2-walls with your teammate.
Activity
Skaters pick a spot on the track where they can move horizontally. We will start with some individual endurance exercises, and then continue with 2-walls. In the third (optional) step, we add jammers.
Individual endurance (5min.) We will do a HIIT exercise where skaters move from the inside towards the outside of the track. We will do 2 sets, and each exercise has 30 seconds of work and 10 seconds rest. Skaters will:
- Sprint from side to side, touching the ground on each side
- Step from side to side, not rolling
- "Shuffle" from side to side (step with some air-time)
Endurance in pairs (5min.) Skaters pair up, and start together in the middle of the track, in a good, tight 2-wall. On the trainer's signal, both skaters skate to the side of the track (inside skater to the inside, outside skater to the outside) and touch the boundary, then skate back as fast as possible and form a good 2-wall again.
As skaters take off to the sides, they can push off from each other to gain some extra starting speed.
Make skaters switch sides (inside/outside) and partners regularly.
Endurance in pairs with jammer (5min.) Same as the previous step, but jammers skate around the track and try to dodge around the moving skaters. They make no contact (water/air jamming) or they are allowed to make contact with the 2-wall in the middle to test the strengths (fire/earth jamming).
Check For Learning
Skaters will use each other in the middle to push off for strength, they will be very quick, they will not pass over the track boundary, and they will be stable two-walls that cannot be broken by the jammers.
Skaters will use each other in the middle to push off for strength, they will be very quick, they will not pass over the track boundary, and they will be stable two-walls that cannot be broken by the jammers.
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