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Basic on-skates warm-up + stretch
15mins
1-v-1 forwards facing blocking
10mins
2-v-1 blocking (two forwards facing blockers)
10mins
5min. Laterals
5mins
Laterals with an open tripod
15mins
Break
5mins
"No Pack!" tripod drill
15mins
Two types of Juking
20mins
Miracle Whips' Spin Around Juke
10mins
Basic on-skates cool down
10mins
115mins
Delivery Notes
This training ends with half an hour on Juking. You can skip the 2nd of the juking exercises in favour of trying the juking with a jammer vs. two or three blockers in a more jam-like situation.
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
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
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
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
Learn and keep up a spin-around-juke
Activity
One blocker (or a couple of cones) will stand in the middle of the track. The jammer then:
- Skates up to the cones, until they're very close
- Makes one Juke motion to one side
- Jumps to the other side, landing backwards on both feet
- Skates around the blocker, backwards
This move is shown in this video:
https://www.facebook.com/watch/?v=1840030726245750
Tip: If you want to start with the basics for this move, first practice some other juking moves, and some backwards skating, then move on to this drill once skaters are ready.
Check For Learning
When students get better at the move, they should mix it in with their other juking moves. Then the blocker they're trying to juke can predict where they're going by putting a hand out in that direction (step 1) or try to hit them (step 2) or move freely on left and right and then try to hit them (step 3). If the jammer always still passes and often surprised the blocker, they've mastered the move.
When students get better at the move, they should mix it in with their other juking moves. Then the blocker they're trying to juke can predict where they're going by putting a hand out in that direction (step 1) or try to hit them (step 2) or move freely on left and right and then try to hit them (step 3). If the jammer always still passes and often surprised the blocker, they've mastered the move.
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