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Basic on-skates warm-up + stretch
15mins
Track Awareness: 10-20-30ft. front or back
10mins
1-v-1 forwards facing blocking
10mins
If you can dodge a wrench...
10mins
Break
5mins
2-v-1 blocking (two forwards facing blockers)
10mins
Laterals with an open tripod
15mins
"No Pack!" tripod drill
15mins
Two types of Juking
20mins
Basic on-skates cool down
10mins
120mins
Delivery Notes
All drills from the first "Track awareness" drill to the "Laterals with an open tripod" drill built towards the "No pack! With a tripod" drill. The last juking drill is the main jammer-focused drill in this training.
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
Skaters will learn to estimate how far they should skate for 10, 20 or 30ft.
Activity
Skaters pick a spot on the track. On your signal (voice command or certain whistle pattern) they skate backwards or forwards 10, 20 or 30ft.
The skaters have to stop just short of the required distance, or correct themselves as soon as possible afterwards, to keep from "destroying the pack" or "going out of play".
Check For Learning
Skaters will react fast, move fast, never go too far, and be able to use different kinds of stops.
Skaters will react fast, move fast, never go too far, and be able to use different kinds of stops.
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
Skaters will learn to react quickly and be agile on skates.
Activity
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
Check For Learning
Skaters will be able to stay for longer in smaller squares.
Skaters will be able to stay for longer in smaller squares.
10
mins
Objective
Blockers will learn to stop a jammer while skating side-by-side.
Activity
Check For Learning
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
Blockers will learn to resume blocking as soon as possible after a "no-pack!" is called
Activity
Check For Learning
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