Hooli’s Drills and Spills Page
Heres are Coach Hooli’s favourite drills, videos, and various training resources.
Hooli’s Drill of the Week:
Hot Laps – This drill is best done in various skill levels. We break it up in twos, sometimes threes of ‘Fast, Faster, Fastest’. Start with the fastest girls line up on the track and blow the whistle. They must then sprint for 5 laps and come off the track, then the next group goes on, sprints for 5 laps and comes off. Repeat with the fastest group again, but this time they do 4 laps. Continue this pyramid down to one lap. If you have a very advanced league you could possibly go back up the pyramid, but its increasingly tiring.
Last week: Plyometrics- aka off skate training! This has been running around the roller girls yahoo group. In page 6 of this article, they talk about how ACL injuries were lessened in groups where they did plyometrics. And, you can do it anywhere, do it before your rink time so you don’t waste your money.
Midlife Crashes is to thank for these amazing exercises.
Last last week: Inertia Drill – Split into partners. Have one skater whip the other, but at the end of the whip, she doesn’t let go, instead she then whips the person who just whipped her. Repeat for length of time.
Full Drill Books:
Long Island Roller Derby’s Derby 101 very extensive!
Maine Roller Derby Training Manual 45 pages of drills!
Richmond Derby Demons Training Guide with diagrams!
Bay City Bomber’s Training Guide (Banked Track)
Roxy Rockett’s Blog:
Basic Skating For The Basic Skater START HERE!
The Uncontrolled Blocker including over commiting to blocks
Bad Assists Whips n Pushes
Response to a Letter incl. Why am I Not Getting Better and What Do You Do on Bout Day?