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120mins
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
Skaters will skate around a track, doing:
slalom
squats
side-to-side lunges
bum kicks
toe-touch kicks
drunken sailors/crossovers
rotating arms
jog on toe-stops
jog on skates
Dynamic stretch:
Credits: this warm-up and dynamic stretch routine are based on a more detailled plan from our trainer Sterroids
Ask skaters if they are warm
10
mins
Skaters start behind each other on the inside boundary of the track, with 10ft in between. All exercises move from the inside boundary to the outside boundary. Skaters will:
Let them do all of these 2x for 30 sec, with a 15sec rest in between.
Next have the skaters make pairs, and stand each pair in the middle of the track, as a tight 2-wall. On your signal, they sprint to the boundary closest to them sideways, touch it, then go back and meet in the middle, forming a tight two-wall again.
First part: endurance, stability and speed increase.
Second part: good communication and synchronization with partner, fast there and back, stable and tight 2-wall. Skaters get a little speed from pushing off each other in the middle.
10
mins
Set-up:
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.
A blocker who has mastered 1-v-1 forwards facing blocking:
A jammer how has mastered 1-v-1 jamming:
15
mins
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.
15
mins
Blockers form a(n open) tripod at the jammer line. The jammer tries to get past the tripod, and the blockers try to block the jammer.
Tip: this is also an excellent exercise for refs to train their "no pack" and "out of play" definitions at the front of the "pack"!
For blockers: being able to keep the jammer behind the tripod, using an open tripod. Being able to communicate well who will chase and who will bridge. Providing a good bridge for your chasing teammate. Chasing a jammer effectively and stopping them/hitting them out and recycling back.
For jammers: being able to break through or move around the tripod. Being able to "win" a chase every time and escape from the pack.
15
mins
15
mins
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.
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.
Urgency, re-entering legally, quick stopping of the transitions (bent knees with feet close together with a fast stop)
10
mins
Make groups of 3-10 skaters, and give each group 1-2 dodgeballs (or other soft objects).
Mark out a medium-sized square/circle on the floor with the cones. Each skater is going to stand in the middle of this square for 60 seconds (or until they get hit out) while the other skaters try to throw the ball at them. The skater's job is to dodge, duck, and avoid the ball, making this an excellent practice in balance, agility, and reaction time.
If you want to make it competitive, time all of the skaters while they are in the middle to see who can avoid being hit by the ball the longest.
Alternatively, have two groups compete with each other by assigning one group as ball-throwers, and the other group as "inside the circle", where they all have a go at being inside the circle. Time for both teams how long it takes until they've all been hit!
To challenge your skaters, shrink the size of the square.
Drill credit for this website: http://www.allderbydrills.com/search/label/Fun%20and%20games
Skaters will be able to stay for longer in smaller squares.
10
mins
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:
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.
Skaters will have mastered this when: