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Basic on-skates warm-up + stretch
15mins
Endurance Training - Muscle Conditioning
10mins
Skate-Sprint-Glide
10mins
10min power starts
10mins
30-up-30-down
10mins
Break
5mins
60mins
Delivery Notes
Rex Tangle
Roller Derby, Climbing, Art, Music, creator of LessonStack
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Made with inspiration from:
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
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
Muscle conditioning (aka 'Ten Minutes of Hell')
Activity
Exercises for 3 regions of the body: each month has a different focus (see schedule down below).
Pick 4-5 exercises from main focus region, 3 from sub-focus region and 1-2 from remaining region.
Core region:
- Upper ab crunches - upper abs
- Crunches / sit-ups - lower abs
- Penguin crunches (arch sideways) - obliques
- Twist/cross crunches - obliques
- Candlesticks - whole core (dynamic)
- V-sit crunches - whole core (dynamic)
- Mountain climbers - whole core (dynamic)
- Pendulum plank - whole core (dynamic)
- Hollow hold - whole core (static)
- V-sits - whole core (static)
- Planks - whole core (static)
Hip flexors / glutes region:
- Seated leg lifts - flexors
- Rolling bridges + extension - flexors
- Hydrants - glutes
- Donkey kicks - glutes
- Leg lifts (outer + inner) - glutes
- Squats - glutes
- Roll-out lunges - glutes though whole range of motion
- Single-leg Romanian - glutes though whole range of motion
- Deadlift - glutes though whole range of motion
Arms region:
- Push-ups
- Crab walk
- Burpees
- Caterpillar walk
Credit: Sterroids, The Parliament of Pain, The Hague Roller Derby. Sept 2020.
Check For Learning
Schedule of focus regions for muscle conditioning:
Month 1
- main focus, 4-5 exercises: arms
- sub-focus, 3 exercises: hip flexors / glutes
- other, 1-2 exercises: core
Month 2
- main focus, 4-5 exercises: hip flexors / glutes
- sub-focus, 3 exercises: core
- other, 1-2 exercises: arms
Month 3
- main focus, 4-5 exercises: core
- sub-focus, 3 exercises: arms
- other, 1-2 exercises: hip flexors / glutes
Month 4
- main focus, 4-5 exercises: core
- sub-focus, 3 exercises: hip flexors / glutes
- other, 1-2 exercises: arms
Month 5
- main focus, 4-5 exercises: hip flexors / glutes
- sub-focus, 3 exercises: arms
- other, 1-2 exercises: core
Month 6
- main focus, 4-5 exercises: arms
- sub-focus, 3 exercises: core
- other, 1-2 exercises: hip flexors / glutes
Schedule of focus regions for muscle conditioning:
Month 1
- main focus, 4-5 exercises: arms
- sub-focus, 3 exercises: hip flexors / glutes
- other, 1-2 exercises: core
Month 2
- main focus, 4-5 exercises: hip flexors / glutes
- sub-focus, 3 exercises: core
- other, 1-2 exercises: arms
Month 3
- main focus, 4-5 exercises: core
- sub-focus, 3 exercises: arms
- other, 1-2 exercises: hip flexors / glutes
Month 4
- main focus, 4-5 exercises: core
- sub-focus, 3 exercises: hip flexors / glutes
- other, 1-2 exercises: arms
Month 5
- main focus, 4-5 exercises: hip flexors / glutes
- sub-focus, 3 exercises: arms
- other, 1-2 exercises: core
Month 6
- main focus, 4-5 exercises: arms
- sub-focus, 3 exercises: core
- other, 1-2 exercises: hip flexors / glutes
10
mins
Objective
A basic endurance exercise to warm up for more intense endurance exercises.
Activity
Skaters skate around the space, making circles/ovals as large as possible. On the trainer's signal, they will skate (20sec), sprint (30sec) and glide (10sec). Repeat this 5 times one way, then 3 times the othwer way.
Check For Learning
10
mins
Objective
Skaters will learn to do power starts better, break better, and get a high intensity training.
Activity
All skaters stand on one side of your training space.
On a signal (whistle) they power start, skate to the other side (10-30m away) as fast as possible, then break and wait there for the next whistle.
During the first three minutes, give them time to have a few seconds of rest in between. You can instruct them to do different kinds of power starts, for example:
- Start with exactly 2 (or 3 or 4) toe-stop-steps
- Start without toe-stops (duck-walk)
- Start side-ways, with a grape-vine transitioning to a forwards run
- etc. (be creative!)
Tip: for beginners who have not mastered power starts yet, take more time to explain the different power-starts, and maybe start with just one type. Make sure skaters "lean-in" to the start (by letting themselves "fall forward", turning it into a run instead of a walk). Also make sure skaters get a little air-time inbetween steps. Make sure skaters can take small steps and large steps.
During the next three minutes, speed it up: give skaters júst enough time to reach the other side and be ready to go again. Do this in intervals: three times 30sec. up, 10sec. rest.
During the last three minutes, let skaters do this at their own fastest pace: give them a fixed number of times (for example, 10) to get from one side to the other side, and have them "race" to be the first one done. You can do multiple races.
Tip: for advanced skaters, you can mandate one or another type of stop they will have to do at the end of their lane (plough stop, turn-around-toe-stop, hockey stop, etc.)
Check For Learning
Skaters will be able to skate fast and stable from side-to-side.
Skaters will be able to skate fast and stable from side-to-side.
10
mins
Objective
Learn to do sprints and build endurance on skates
Activity
This is an endurance exercise where skaters sprint for a certain amount of time, then skate leisurely for the same amount of time, in a circle around the hall:
- 4x 30 up 30 down (counter-clockwise)
- 4x 20 up 20 down (clockwise)
- 4x 10 up 10 down (counter-clockwise)