Inter Derby

World Wide Derby Domination

Frankie Facebreaker’s Drillbook

Drill List

 

A compilation of roller derby drills.

 

The Following is a list of drills compiled by Frankie Facebreaker of the Oklahoma Victory Dolls. These drills come from various rollergirls, coaches, referees, speed skaters, and training manuals. For more information or questions on drills, please email Frankie Facebreaker at Lauren.neel@ou.edu, or check out the viaderby.com message boards as well as other yahoogroups (i.e. rollerderbycoaches, roller_girls, etc).

Feel free to add any drill ideas or workout ideas to this list, and send it back to me! I realized that after compiling this list, I didn’t have anything dealing with whips or pushes on here. I’m interested in finding more drills that deal with pivoting or whips and pushes. I hope this helps out!

Endurance Drills

From Maine Roller derby Training Manual

Swedish Mile:

In a pace lineup, run a pace line at moderate speed. At the signal of your trainer the girl at the front will race around the track to the back of the pace line; repeat for each girl. Option: Have the first two girls at the front of the line race each other to the back.

Hell:

Skate for 10 minutes. Switch directions after 5 minutes. Skate as fast as you can. Don’t stop stroking. Count your strides and minimize them with each lap, making each push more effective. Count laps and try to increase laps with each practice. Get into a rhythm.

80% vs. 100% Changeup:

On a whistle blow, alternate between skating at 80% and 100% of your capacity. Whistle should be blown at random lengths ranging from 3-45 seconds. Keep this drill going for 10 minutes, have a short water break, then repeat is possible.

From a speed skater

Sevens:

 

Skate sets of 7 laps; at the start you do six at 70% pace, then one sprint; next set do five at 70% then two sprint. Work your way up to one cruise, six sprints, and then finish with a final sprint lap for good measure.

Lap the pack:Line up in order fastest to least fast. Skate laps at a low pace (50% or less). First skater sprints off and laps the pack. At the end of that lap, the pack leader “jumps on” to the leader and they both lap the pack. Repeat, each lap of the pack picking up another skater, until the whole pack is in the sprint group.
Up-and-back:

This one is taken from hockey. Start at one end of the rink. Sprint to the 1/3 distance point, stop & touch the floor, sprint return to the start point, touch floor, turn and this time sprint to 2/3 distance and return. Then sprint full length and return, then 2/3 then 1/3, stopping and touching the floor each time.

Leg burners:Skate laps. Sprint through one corner then hold the basic skate position (both feet touching the floor at all times, knees bent, shoulders knees and toes in vertical alignment) the whole rest of the lap. Repeat for 20-30 laps.

Torture by time trial 1:

Complete a 1 lap, 3 lap, 5 lap, 7 lap, 10 lap and 20 lap time trial, one after the other. Each from a standing start. Works best with about 3 or 4 groups of skaters so that you gain a rest period of reasonable length between each time trial.

Torture by time trial 2:Complete as many 5-lap time trials within 60 minutes as possible. Once again, 3 or 4 groups helps to set a reasonable rest period. Time each trial, and note the “fall off” time from the first to last trial – aim to have your last trail time as close as possible to your first (i.e. see how much you fatigue and aim to minimize it). Don’t cheat by holding back!!

 

From Chuck Boucher (speed skater)

Phase training for endurance

Phase 1 (Sept – Dec):
Long distance endurance drills and basic skating drills.
These are usually tight circle drills to get the crossing technique dialed in. Basic skills drills are usually discontinued after October. Drills are usually long in length and usually at a moderate pace, 75-80% of maximum speed.

Phase 2 (Jan – Mar):
Interval training
Drills during this period are long in length and speed, but short bursts of speed (as Dave suggested above) are thrown into the mix at 95 – 100% of your maximum speed. This gets your quick twitch muscles used to being able to sprint when you need them to.

Phase 3 (Apr – July):
Sprint drills
these drills are short and fast. They have short rest periods in between drills and are high in the number of drills. Combined with the rest of the year’s training, your muscles should already be set for the endurance portion and these drills are designed to use that endurance to skate fast.

Also, most of the skating athletes that excel are those who do more than just the standard 2-a-week or 3-a-week practices. Great muscle building (not bulking up, but toning) exercises are off-skate or plyometric exercises. Look for books about plyometric exercises. Barry Publow’s Speed on Skates has some great suggestions for off-skate exercises.

Another endurance item is cross training on stationary or non-stationary bicycles. Try and keep the pedal RPMs up to get your feet used to moving fast. Foot speed is key in
skating fast.

 

 

From Vixen Van Go Go (Philadelphia Rollergirls)

Pyramid and Short Sprints

Alternate between pyramid drills + short sprints/moderate skating sets or pacelines with races, etc.

For a pyramid you probably know the basic gist
pick a time you want to skate for, e.g. 20 minutes or 25 minutes.
Then work up in sprint lengths and throw in recovery times.
30s sprint, 30s moderate
45s sprint, 45s moderate etc
build up to full 2-3 minute sprints and then back down
or
20s sprint, 40s moderate
30s sprint, 30s moderate
40s sprint, 20s moderate
50s sprint, 10s moderate
1minute sprint + back down
etc
more recovery time supposedly builds pure speed… less recovery time builds strength and endurance over the long haul and different muscle conditioning. so you want to kinda alternate the two in practices to keep a good balance.
to keep it interesting, we throw in different things like floor touches and “8 on the floor” during our recovery times. And switch directions a few times so that our left side doesn’t get too big/sore.

Line sprinting

Line up from the slowest skater in front to the fastest in the back. the person in the front does 2 to 3 laps at their personal “sprinting” pace and then drops off, and then next person picks up so you’re continually going faster and the faster skaters in the back are doing more endurance as the drill goes on. (once they drop off, they skate on the carpet around the rink).

 

 

From Dimah Darling (North West Arkansas Rollergirls)

Pyramid drill

:

15 2-5 minute jams: Start off at 2 minute fast jams…after a couple up it to 2.5 minutes, then 3 then 4 then 5 minute jams. Pyramid it up and then work it back down.
See it’s all well and good to be able to last 2 minutes…but you gotta do better than that…. we want our top jammers to be able to do several jams back to back to back if need be. Therefore this works the jammer endurance up and up…

Drill Jam

:

Line up the whole league from the slowest in front to the fastest in back. Start skating. The person in front has to do 8 fast laps, slow down for 2…after their done they fall out of line…then the next person in line does the same…over and over with each person….
Evil, huh? So yeah the “fast” people in back end up doing an insane amount of laps…
It’s kind of fun to spring this on an unsuspecting following? Those big heads who think they’re super fast and all really get put to the test on their endurance and speed…cuz you know the back of the line is the hardest to hold tight.

 

From Frankie Facebreaker (Oklahoma Victory Dolls)

Line up as if you were scrimmaging. Once everyone gets going, jammers have to break
through the pack, go around once, and then pass the panty to the
pivot. Catch is, nobody can stop skating until everyone in the
pack has been the pivot. Basically the inside (1) moved up to pivot,
lead (3) moved up to outside (2), and the old jammer backed down to lead (3).
This also helps everyone to work on controlling the pack pace and
blocking as well as playing different positions. It’s a really
tiring drill, but actually pretty fun

 

 

From Suzi Uzi (Red Dirt Rebellion Rollergirls)

We do a 20-30 minute endurance drill at every practice. Everyone skates at a moderately fast pace. When I blow the whistle everyone does one squat. I will yell out different falls and they have to get back up and keep skating. I will make them stop and do 30 sit-ups, then get up and keep skating. i will say “one knee drop” and they quickly touch their right or left knee down then get back up and keep skating. I’ll make them hold a squat for 3 laps while they slalom skate (feet on the floor at all times). Another part of this drill is something we came up with a while ago… I’ll blow a double whistle and everyone will do a turn-around toe stop, fall to their knees, do one push-up, then get up and skate in the opposite direction (clockwise) until I blow another double whistle.

 

 

From Skyler Durden (ICT Rollergirls)

Hold Skating Position (In the Woods, On the Pot, Sh*tting Over a Log…whatever) for 10-15 seconds between all your static drills and whenever you have a break. This is awesome for your legs and helps your form.

 

 

From Punk N’ Pi (Queen City Rollergirls)

To help find the holes, my team has developed a 3-part drill (we call them G, PG and R, just for fun)

“G”, get a pack of 10 – 15 blockers skating at approx. pack speed. They are told to move laterally on the track in anyway they want, and preferable randomly. They are not allowed to look behind them or talk about the pack. Girls behind have to look out for girls ahead. The jammers are sent through the pack one at a time (at about 2 seconds apart). They are encouraged to watch the blockers’ hips to see where they are moving (and therefore to see where the hole is about to be). This helps the jammer find holes, and keep her speed up as she hits the pack. We run this for about 5 minutes – until the jammers are getting a lot of confidence and the blockers are getting bored.

PG”, the pack is now encouraged to look around them and actively try to get in the way of the jammers when they come through. They can talk and direct each other, but we don’t let them hit – only booty block. The jammers have a tougher time with this, but find that they are more able to see the holes than they had been. Again, about 5 minutes.

“R”, the pack is now encouraged to actually hit the jammer. The jammers HATE this, since it’s 10 – 15 blockers against them with no help. I tell them that if they can get through once without stepping out of bounds, they should be able to get through the toughest pack in a bout since they’ll have help! Surprisingly, (or not) the jammers usually do very well since they’ve been really thinking about the holes and their speed. I usually run this for only 2 – 3 minutes, especially if the jammers are getting knocked around a lot. Then I may run it a second time.

 

 

From Betty Beatdown (Charm City)

Advice on jamming

Practice agility, like lateral movements so you can escape blocks rather than being forced to take them, plus being quick on your feet will help with faking blockers out. Doing a fast-paced, weaving snake drill is good practice. Any lateral motion drill will help.

Practice skating loooow – makes you a harder target to hit and helps you learn to duck out of blocks. Learn good form: good stance and crossovers and balance transfer will increase your speed a lot, and make it easier on your body.

Practice SPEED! Build up endurance. We did a cool pyramid sprint drill with alternating groups. Group A would sprint two laps, group B would sprint two laps. Group A would sprint three laps, group B would spring three laps. And so on until we got to 8 (I think) laps, then we would start going backwards…7, 6, 5, 4…etc.

Form strategies with your blockers that will help them to make holes in the pack for you; jammers don’t do everything all on their own! Doing pack drills during practice where every jammer gets a blocker (or two, depending on the size of the packs you set up) to help them through the back can teach blockers how to make holes, and teach jammers how to follow a blocker through a pack.

Pay attention to some of the more obvious facts about derby, like, there are usually fewer blockers on the outside of the track, but taking the long way around will almost always slow you down, unless you are sure you are fast enough.

Jam ALL THE TIME, every chance you get!

Watch some of the better jammers on your league and identify a few things that make them really good, then focus on practicing those moves. Sure, some of jamming comes from instinct but that doesn’t mean you can’t steal what their instinct makes them do, you know?

Remember: jammers have a big advantage over blockers. It’s way easier to see what’s in front of you and react than it is to look behind you! When you’re approaching the pack, take a second to evaluate the blockers’ positions rather than just ramming into their backs. Speeding through the pack is a good thing, but you have to be deliberate about it.

Get to know your opponents and their strategy. If you know them well enough to catch on to their plays, it makes things a lot easier to anticipate.

At least for me, my jamming performance was heavily influenced by my attitude. If I felt defeated or scared, my jams would suffer.

Have confidence! Step up to the line like you own the track. Don’t let people know you don’t want to be there because they will use it against you.

Don’t let bad jams get to you. Everyone gets shut out, or sent to the box, or so winded they can barely skate. No big deal.

 

Blocking Drills

From D. Dan Devious (Panama City Roller Derby)

Super 3-Way Blocking Triangle of Death:

Split your girls up into teams of 3. Give them some room to spread out with their team on the track, because it can get messy. Have each team of 3 girls skate together shoulder to shoulder in a nice little line. The girl in the middle will be receiving the shoulder checks. Her only job is to defend. Make sure to cover proper stance, staying low, etc before hand. The girls on the outside will be executing shoulder checks on the girl in the center. The girl in the middle will be getting the crap kicked out of her, but she will learn to take those hits. After a minute, have girls switch, placing a new girl in the center. Continue this for 6-8 minutes.

 

 

From Tara Armov (L.A Derby Dolls)

Sit out Falls:

Start with everyone standing still and then falling on their butts. The trick is to favor one butt cheek over the other so that one avoids falling straight on the tailbone and either bruising or breaking it. Another point to remind skaters of is to not put their hands down so that they break their fall with their hands…they gotta fall on their butts!

 

 

 

From Estro Jen (Angel City Derby Girls)

Booty Blocking Drill:


Have girls line up against a wall so that their hips are 6 inches from wall. Their back nor face should be facing the wall. Have the girls touch their hips to the wall from six inches away, and do 3 reps of 20 to each side.

This will help players to be more comfortable attempting a bomb-ass booty block. 

 

From Anyaface (Ontario)

Get a piece of rope and have one person hold each end of the rope at about chest level and then one person holding a blocking pad (we just use kids road hockey leg pads 2 for 30 bucks!) just behind the rope
the skater has to go under the rope and then hit from low position to high shoulder position into the pad.
I set two of these up, one on each side of the track.
Every girl does about 5 hits and then grabs an end of the rope.. That way no one is really holding the rope for very long

 

 

From Des Demona (Emerald City Rollergirls)

Rope Drill 2:

A good shoulder hit requires you to go from low to high while
moving laterally as everyone on this post said. To practice it, I like to
use a rope at about sternum level with one person on each end
holding it tight. The girls skate along the rope ducking under and
coming up on the other side giving a hit to the person on the
other side of the rope (you can also use a blocking bag if you don’t
want to use a person to take the hits). They then duck under the rope
again (this is all done while skating forward along the rope) and
hit to the other side so they are ducking under the rope and
coming up and hitting on both sides.

Swoop and Block Drill:

Another really good one is where you get about 5 girls to line up
about 15-20 ft. apart all facing the same direction. The girl in
the back of the line will skate up to the first girl (who is
facing the other direction) and the skater will swoop down and touch the
ground with her outside hand and then come up and hit the girl.
Then she skates to the next girl in line and comes at her from the
other side, touches the ground first with her outside hand and
hits her. This repeats until she gets to the end then the next girl in
the back goes and you have to make the line move back a little
each time. The hand touch teaches them to get low and do the swooping J
motion necessary for a powerful hit and it also teaches timing.
For the girls getting hit, it teaches them to take hard hits from both
sides.

 

Agility Drills

Push Drill:

 

A group of skaters [from my experiences, generally 6-8 people] line up, each facing the back of the person in front of them. From the person in the back to the person behind the first, people lock their arms straight- with a slight bend and hold the lower waists of the skater in front of them. Make sure each skater is in a proper skating form [knees bent!]. Now, each skater- except for the last stays in form but does not skate. The last person in line will push the skaters in front of them. Generally a good start is digging those toe stops on to the rink floor and continuing to “run” on those toe stops. Even for those who are not used to using their toe stops in this manner, leaning into the person in front of you can help someone keep their balance- keep them from falling over. Once the skater in the back gets the line going [remember, nobody moves themselves, but rely on the skater in the back to propel them forward], they can move into a “duck walk” , or they can simply begin to skate as fast as they can. The person in the front generally [or at least it’s helpful] to “steer” which can be done by simply leaning in towards the middle of the rink or a track, and skaters behind him/her can follow their lead, while the person in back continues to use those muscles to skate fast and propel the line in front of him/her. Once you have made a lap around the rink/track/etc, the person in the back will stop pushing and skate towards the front of the line where the person who was in the front will now lock their arms on to the new front skater’s waist. The person who is now the last one in line will begin to push, just like the person before them. Generally the skaters stop skating [everyone breaks]- but sometimes there can be what seems like a traffic pile-up and people get jumbled together, and out of “the line”. But if this is happening, over time people will as individuals and as a group become better skaters and this switching process [last skater to the front].So, if everyone in the line can quickly stop and remain in line, make sure everyone is in place, and start the process over again and repeat until each skater has been in the back as the pusher.

This drill is not only great to build up strength, but it is such a great drill for teamwork. As a beginner at my first speed skate practice [along with other newbies] we were all really quiet and seemingly nervous- until this drill. Everyone learns each other’s names, and everyone cheers each other on. It’s a favorite of mine and many others- and although it’s not derby specific, it’s a great drill

 

 

From Maine Roller Derby Training Manual

Texas Two Step:

Gallop (skip) around the rink concentrating on making tiny fast steps. Do one lap leading with one leg, then the next lap leading with the other. You can also alternate right and left for one lap.

Hop and Stop:

Choose some lines on the rink (or create obstacles to jump over) and in pairs hop the lines higher and higher and take turns yelling “stop” to see who can come to a dead stop first.

.

From Power Snatch (Big Easy Rollergirls)

Small circle drills :

Crossovers in both directions

Snake and partnered snake drills:Person or persons from the rear must weave through the line of skaters taking hip whips or arm whips. With partnered version, you make 2 lines of skaters with each partner skating as a “wall” and weaving through the line as a pair. VERY good for learning to work as a team in the pack.

Pack skating/speed varying drills:Make 2 large packs that skate around the track and must remain equidistant from each other while speed is varied. Call out names/numbers for people to fall and others must avoid fallen skaters. Designate a jammer to make their way through and lap the other pack.

Obstacle course/follow the leader:Make an obstacle course, including items to jump over, skate under, weave through, etc. that takes up the whole area. Or your can do follow the leader where the person in front chooses what everyone must do – jump over something, weave through something, skate backwards, etc.

Satan’s mattress drill:Everyone starts flat on their stomachs on one side of the track. At the whistle, they must pop up as fast as possible and sprint to the other side of the track, execute a safe fall (baseball is best) and end up flat on their back – 30 crunches, pop up and sprint to the other side, double knee/hands & Knees fall and do 20 push ups, pop back up again and sprint to the other side and T-stop to finish.

 

 

 

 

From Clean Chuck (Green Country Rollergirls)

Side-step Pass:

 

While skip-hopping (side-stepping) to the right, pass a ball back and forth between two people using a short, under-hand toss (not a high arc, but don’t sling it at the person either), after a distance of about fifty feet, return to the starting point skip-hopping (side-stepping) to the left.  Pass the ball as fast as you can (as soon as you catch and control it), but again, do not throw it at your partner…toss it.

 

This trains your body to do more than just move or catch a ball…it helps your hand-eye coordination, agility, and multi-tasking ability.

 

I hadn’t thought about trying this on skates though…maybe with bean bags instead of tennis balls (so they don’t roll under someone who’s not expecting it).

 

 

From Omaha Rollergirls

Flamingos

Skating the length of the track on one leg.  The other leg has the calf raised up at a 90-degree angle from the thigh (knees stay together).  If you point your toe towards the floor, and make sure you are total at 90 degrees no slacking.  You will feel it in the hammys

 

Lunges

:

I just had them do which I think someone else mentioned in here.. Was just having one foot on your toe stop, and roll the other leg forward until it is in 90 degree position, and then roll the leg back (don’t bring the toe stop foot forward instead, that is the easy way out) That worked everywhere in our legs and lots of us were hurting after.

 

I can’t remember if this targets hammys as much as thighs without getting on the floor in the middle of my row of cubicles. 

We have also done an exercise where one girl lays on the ground, and another girl stands by her head.  The girl on the floor grabs the other girl’s ankles, and brings her legs all the way up and the standing girl pushes them down. Girl on the floor needs to make sure her feet do not hit the floor, and then immediately bring them back up.. Repeat like 15 or 20 times

 

 

From The Rev (Massachusetts)

Crossover drill:

Make a lane down the rink with cones on either side and practice going from side to side doing nothing but crossovers both ways, i.e. left over right/right over left until you get to the end, turn around, lather rinse and repeat.

 

 

From Suzi Uzi (Red Dirt Rebellion Rollergirls)

Toe Stop Walking:

I have everyone pack up on the jammer line and walk on their toe stops 3 laps around the track. This is good for just overall balance.
Zig-Zags:
I also have chalk at our warehouse (we have a smooth concrete floor) and i will draw large zig-zags along one straight away. i have everyone line up single file and WALK the zig-zag line by crossing over. I will draw 3 lines across the other straight away, spaced out, and have them jump over the lines while skating. We also stand still on our toe stops and jump up and down on our toes.

 

Snake Drill:
Also another one that most everyone knows… the snake drill. Everyone lines up single file and skates at a moderate pace no more than arms length from each other. Person in back will weave through the line; once they get to the front they race 1 lap around the track with the person who was in front. the person who just wove through the line will then return to the back and the person who was in front will weave in/out. They get to the front and race with that person, etc…

Or you could just set up cones zig-zagged along the straight aways and have them weave in and out of those.
How Many Fingers?:

I will make everyone pack skate together, I stay in back and hold up numbers with my fingers for 3 seconds. the girls have to always be looking behind them and when they see my number they have to hold up the same number. anyone who is not looking behind them and misses the number has to do 10 push-ups. after so many push-ups they’ll learn real quick to always look behind them

 

 

From Frankie Facebreaker (Oklahoma Victory Dolls)

15-Minute Pack Skate:

To work on pack skating, skate at a moderate speed (the entire team) in a very tight pack for fifteen minutes. The pivot yells out commands every so often like “everyone has to be touching someone in the pack for the next few minutes” or “everyone needs to move around the pack and get in a different position”. Also, work on skating the same strides so that way nobody got wheel locked. This is an awesome pack skate and helps with communication.

Suicides:

Line up about two arms lengths apart and when the whistle blows do a start and sprint, when the whistle blows again, do a turn around toe stop then fell to the ground (on your stomach). Pop back up as fast as possible and skate back, then the whistle blows again, turn and fall again…we kept doing this for what seemed like a million years but really was a short yet effective drill!

 

 

From Dimah Darling (North West Arkansas Rollergirls)

Evil shopping cart

:
Line up the girls, the one in back weave through, maybe with some hip assists…anyhow get to the front and race the person in front to the back of the line. This one’s pretty common.

 

Speed Skating

From Frankie Facebreaker (Oklahoma Victory Dolls)

A Note on Technique:

On the straight aways you should by doing a maximum of three pushes. You want to try to keep most of your weight on one foot (which IS possible if you’re pushing the right way), once you get to the turns, you should begin crossing over at the middle of the turn. You should do a max of two crosses. I thought this was weird at first, but I’ve been working on it in practice and it saves energy and makes me a hell of a lot faster. It’s all in the push, and trying to keep weight on one foot. If you think about it, over all you’re doing a max of 6 pushes, and four crossovers once around the track. Doesn’t sound like much, but it goes a long way. It’s just like in competitive swimming, the fewer strokes, the farther and faster you will go.

When you have all eight wheels on the ground you’re creating more friction, which in turn causes you to slow down.

 

 

From Suzi Uzi (Red Dirt Rebellion Rollergirls)

Note On Track Path:

If you look at a flat track on paper, there is an imaginary line that if you follow it you should be able to do cross overs around the entire track rather than sliding out on the corners. Imagine the track drawn on paper. Now take a pencil and draw a semi-crooked oval pointing towards the left. if you skate this line, you should be skating on the outside of the track on the straight aways, and as close to the inside of the track as possible on the turns. if you do it right this will keep your momentum up so you’re not sliding out and wasting energy. I use chalk on our smooth concrete floor. Draw the line and have the girls skate on this line while doing cross overs the whole time. The speed will increase and the amount of energy used is much less.

 

Falling Drills

From Suzi Uzi (Red Dirt Rebellion Rollergirls)

Falling Relay Race:

Something that we do at every single practice is a falling relay race. (on flat ground) depending on how many people we have, i make the girls line up in 3 or 4 teams. we have 3 cones spaced out single file for each team. The whistle blows and the first girl from each team races to the first cone and does a fall, back to the starting line and fall, 2nd cone fall, starting line fall, 3rd cone fall, and when she makes it back the last time is when the 2nd person of the team goes…. like suicides.

a note on double knee falls* (we call ‘em Rockstars) I teach girls to squat way down low, and slide into both knees rather than falling straight down. We land on both knees at the same time but it’s more of a slide than a fall. Same thing with the 4-point fall (knees and elbows).

 

 

From Cutthroat Darling (Greater Jacksonville Roller Derby)

Under Arm Sponges:

Each of my girls has a set of sponges with their number sharpied on them. We skate all our drills, except whipping drills, with the sponges tucked under our armpits. it helps by giving them something to concentrate on while learning good form, and in falling drills it helps prevent them from flailing all over the place. if they drop the sponges during any drill, they have to skate 5 laps holding the sponges to the tops of their knees/ lower thighs with their elbows.

And it helps wick away the sweat. lol. ew.

 

 

 

Other Drills

Running on skates:

Start out by taking very small steps on your skates without the wheels turning. Once you can pick up speed, try to run on your skates. Incorporate this into a squat drill or follow the leader.

Follow the leader:

Break up into groups of three or four people. Have skaters skate in lines or small packs, and designate a leader. Every skater in the line or pack must do exactly what the leader says or does* (for a maximum of 2 minutes). After two minutes, the leader picks a new leader. Keep going until everyone has been leader once.

*This means skaters must follow the same strides as the leader as well as the same path and form.

Blocking Snake:

Have skaters line up and start skating around the pack. The person in the back weaves through the line while receiving a block from each skater. Once the person reaches the front of the line, she races the other person that’s at the front around the track back to the end of the line. The person that just raced has to go through the line just like the other person did (receiving a block from each skater). Keep going until everyone in the line has raced. If there aren’t that many skaters in line, repeat once.

Pack drill:

Have skaters start skating at a moderate pack pace. Once the pace is set, the three girls (or two, depending on how many skaters there are) fall at the jammer line, and must pop back up and get through the pack to the pivot position. Each person in the pack must work to block the three skaters. A person may only give no more than 2 blocks. After they have given their two blocks, they can try to help to get the skaters through (without blocking the other pack members..ex they can whip or push or guide them through)

Squat drill

:

Set a time limit for this drill (we usually go 20 minutes). Have girls start skating around the track (doesn’t have to be pack formation). Coach yells out different commands such as “Right knee drop” “four point fall” “block the girl next to you”. Once you get to the middle of the time, on one straight away we take three strides (and hold our skater form) and on the next straight away we sprint. You can have your girls do anything really…squat drills are different each time we do them. Sometimes we throw in a few two-minute sprints; sometimes we throw in stuff to help with balance. It’s like picking from a list of your favorite techniques, and making the skaters do it in a drill. You can even throw in push-ups and sit-ups!

Scrimmage w/o jammer helping:

Scrimmage without helping the jammer- This helps the jammer learn how to get through a pack better, this also helps your blockers to keep a jammer from getting through. Pretty self-explanatory.

 

Queen of the rink

(Also known as Blood and Thunder from TXRD):

 

Everyone starts skating around the track. Once the whistle blows, game begins. Have girls block each other, and if a girl gets knocked over, she must sit where she fell (to create an obstacle). Last girl standing is the winner and has to do 20 push-ups and losers have to do 40. When there are only two or three girls let, you may want to have them move to the center of the track (or you may leave them on the track if you want them to work more on endurance).Stations:

Set up three stations where skaters work on different techniques. For example, have one blocking station where skaters do a blocking drill, one endurance station with an endurance drill, and one agility station. Pick any three drills. Have skaters rotate through stations every fifteen minutes.

 

 

 

Off Skate Drills and Workouts

Lunges:

Have skaters do lunges all the way across the track, and then all the way back. You can set up your off skates training anyway. We incorporate up downs (like in football), boxing drills such as 6 inches, donkey kicks, crunches, planks…and much more

Up downs

:

Have skater lay on the ground, then pop up and jump and then go back down to the ground. Do 3 reps of 10 (or however many your coach chooses)

 

 

6 inches:

Have skaters lay on backs with their hands under their butts. Coach tells skaters different commands like – up, up out, up kick, hold. When coach says up, raise legs and feet off the ground about six inches (keeping legs straight) and lower them when coach says down. When coach says up out raise legs, spread legs and hold until coach says together and down. When coach says kick, raise legs and do a flutter kick (like a swimmer) and stop when coach says down. Sometimes we hold it when we do up out for about 30 seconds, sometimes it’s quick too. Do 25.

 

Donkey kicks:

Have skaters get on hands and knees. kick left leg out and point toe, bring back down, do 25 then do the same on the right.

Planks:

This is basically holding a pushup. You may do this on your hands or elbows. Keep body in line, and knees off the ground. Hold for as long as possible.

 

Sources

Anyaface, Ontario

Betty Beatdown, Charm City

Clean Chuck, Green Country Rollergirls

Chuck Boucher, speed skater

Cutthroat Darling, Greater Jacksonville Roller Derby

D. Dan Devious, Panama City Roller Derby

Des Demona, Emerald City Rollergirls

Dimah Darling, North West Arkansas Rollergirls

Estro Jen, Angel City Derby Girls

Frankie Facebreaker, Oklahoma Victory Dolls

Main Roller derby Training Manual

Omaha Rollergirls

Power Snatch, Big Easy Rollergirls

Punk N’ Pi, Queen City Rollergirls

Richmond Derby Demons Training Manual

Tara Armov, L.A. Derby Dolls

The Rev, Massachusetts

Skyler Durden, ICT Rollergirls

Suzi Uzi, Red Dirt Rebellion Rollergirls

Texas Roller Derby

Vixen Van Go Go, Philadelphia rollergirls

http://www.viaderby.com

http://nixnixnix.com/derbyinfo.html

http://www.skatelogforum.com/forums/index.php

http://www.baycitybombers.com/train.html

 

 

 

 

Recommended Reading

 

Totally True Tales From The Track, Melicious of Texas Rollergirls

http://derbytude.com

http://www.roxyrockett.com

http://www.derbynewsnetwork.com/

http://leadjammer.com/

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