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Basic on-skates warm-up + stretch
15mins
Run, Roll, & Turn Warm Up
10mins
"No Pack!"-"Pack is here!"-game
15mins
Reform and Jam Drill
15mins
Break
5mins
5min. Laterals
5mins
Laterals with an open tripod
15mins
"No Pack!" tripod drill
15mins
Polonaise-reform game
25mins
Basic on-skates cool down
10mins
130mins
Delivery Notes
This training is all about reforming your team and re-finding your teammates for blockers. For jammers it offers a whole different kind of challenge: how do you use that moment of chaos while team is still reforming to get through the pack?
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
Athletes will move smoothly between running on toe stops and skating on flat wheels while moving forward, backward, and laterally, and while also shifting between those different directions
Activity
- Athletes will begin by switching between rolling on all wheels to running on toe stops on a whistle. **Speed should remain the same while shifting between the two, so the toe stop run is likely slower than expected. -Perform this while facing and moving ---forward ---backward ---with chest facing the inside (toe stops will be a lateral shuffle, flat rolling will be either a side surf or sticky skates with proper chest/shoulder facing) --- with chest facing the outside (toe stops will be a lateral shuffle, flat rolling will be either a side surf or sticky skates with proper chest/shoulder facing)
- Next, athletes will perform the switch between toe stop running and rolling on the whistle with the addition of the coach shouting a direction (Forward, Backward, In, Out). The athletes will follow the whistle directions while moving in the appropriate fashion. If a direction change is indicated while toe stop running, the athlete should adopt the new body facing and maintain the toe stop run until the next whistle, etc. (**This is the hardest of the three parts of this drill. It will feel chaotic.)
- Finally, the athletes will perform switches between toe stop running and rolling on all wheels as well as direction changes of their own volition without whistles or directions from the coach. This should feel and look smoother since the athletes will be anticipating the switches and changes they are making.
**Notes: -When transitioning to a toe stop run, think about reaching the first step out in ahead of you in the direction of travel to help account for your current momentum (having the first step fall underneath your present position lends to the feeling of scrambling to catch yourself because your momentum is ahead of your feet).
Via Lady Trample
Check For Learning
Athletes will be more comfortable in switching between toe stops and rolling as well as with performing those actions while facing any direction on the track.
Athletes will be more comfortable in switching between toe stops and rolling as well as with performing those actions while facing any direction on the track.
15
mins
Objective
Skaters will learn to recognize where a pack is, and also practice speed and sense of urgency.
Activity
There are two options to start this drill:
- Skaters skate scattered around the track
- Skaters pick a position somewhere in the hall, then close their eyes, and skate forward (carefully!) with their eyes closed for 5-10sec.
Then the drill starts:
- Trainer yells "No pack!"
- The ref (if you have any) or the first skater to see it yells "Pack is here!" and indicates where they think the pack is (largest group of in-bounds blockers of both teams/shirt colours within 10ft. of each other).
- Everyone else reforms to this pack as fast as possible
You can add a team element by asking the skaters to form formations like tripods, or duos. You can add a jammer to the drill if you have teams; of course they can only engage people who are in play!
Check For Learning
Skaters will immediately spot where the pack is, and reform with their team fast.
Skaters will immediately spot where the pack is, and reform with their team fast.
15
mins
Objective
Blockers will learn to reform, jammers will learn to enter a chaotic pack.
Activity
Jammers start ~30ft. behind the jammer line (or, for a low-impact version, have jammers right behind the jammer line and start 5sec. after the teams start).
Blockers start outside of the track: one blocker of each team on the following positions:
- Inside the track, on the jammer line
- Outside the track, on the jammer line
- Inside the track, on the pivot line
- Outside the track, on the pivot line
On the trainers signal, all skaters can enter the track and start to reform.
This drill can be adapted to make it simpler, by only using blockers from one team or by including 3 instead of 4 blockers per team.
> This drill can be adapted to include offence, by having one person from each team play offence (can also be done with only one tripod/team on track.
Check For Learning
Teams are reformed and in a good position to block once the jammer enters the pack.
Jammers make good used of any residual "chaos" in getting past the blockers.
Teams are reformed and in a good position to block once the jammer enters the pack.
Jammers make good used of any residual "chaos" in getting past the blockers.
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
Blockers will learn to resume blocking as soon as possible after a "no-pack!" is called
Activity
Check For Learning
25
mins
Objective
Skaters will learn to think about where to reform, depending on which jammer comes into the pack first, to communicate, and to prioritize
Activity
The first time, this drill will be a bit complicated to set up, so I attached an image showing it:
- Blockers from both teams will stand on the 10ft. lines, alternating between teams, forming a long line on the track (see attached image).
- At the front of this line, the two pivots wait side by side, 10ft. in front of the frontmost non-pivot-blocker.
- 10ft. in front of the pivots, the jammers wait side by side, standing next to them is the coach (signified by a referee in the picture).
When the set-up is ready, the coach will tap one of the jammers, which starts the drill.
- The jammer who has been tapped will skate back, high-five their pivot, and can then commence skating forwards.
- The jammer who has NOT been tapped, can skate forwards immediately.
- As soon as a jammer has been tapped, the blockers from both teams can start to reform and to block.
Low-impact version: Stop the drill round as soon as the first jammer reaches the pack, and have teams discuss among themselves what they did and why. (alternatively, you can have everyone sit down RIGHT where they are on the whistle, and point to people to explain what they're doing and why)
High-impact version: Run the drill round until you think it has outlasted it's usefullness (up to 2min)
Check For Learning
- Skaters will communicate well with their teammates about their plan
- Skaters can prioritize between catching the jammer who has been tapped at the front, reforming, offence, and defence
- Skaters can make good decisions about slowing down/speeding up the pack, reforming in front/behind the other skaters, etc. depending on where the jammers are and what their jam-style is.
- Skaters will communicate well with their teammates about their plan
- Skaters can prioritize between catching the jammer who has been tapped at the front, reforming, offence, and defence
- Skaters can make good decisions about slowing down/speeding up the pack, reforming in front/behind the other skaters, etc. depending on where the jammers are and what their jam-style is.
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