Fast starts

Jamming or blocking, being able to pull out a fast start can open up many opportunities. There are lots of different ways to start, and I have listed 2 of my favourites - the Down Start for jamming and the Up Start for blocking. Ready?

Down Start - for Jamming
This start is very similar to the start a sprinter uses. It's kind of complicated to explain only using words, so picture a sprinting start when reading this!

• Place the toe of your right leg stopper down just behind the start line. Drop your left knee to touch the ground just behind the start line
• Balancing with your left hand, extend your right arm behind you, staying in line with your back
• On the first whistle, raise your left knee so you are in a half-crouch, balancing on both toe stoppers, leaning forward
• On the second whistle sprint: take 3 running toe stop steps, then splay your feet outwards into a duck run for a few steps, then sprint as usual

Up Start - for Blocking

• From your position behind the starting line, get up on both toe stops, staggering your feet with (preferably) your left leg behind, keeping your knees and hips bent and slightly facing towards your back leg
• On the whistle sprint: take 3 running toe stop steps, then splay your feet outwards into a duck run for a few steps, then sprint as usual

 To Run as a Drill:

• While stationary, run the skaters through the motions of each start
• For the Down Start, place a pair of skaters on each side of the track where the jammer line would be positioned, with other skaters queued behind them off the track
• Blow an initial whistle to queue when they are to change positions, then a few seconds later blow their second whistle
• As the skaters complete the lap, come off the track and join the back of their line
• For the Up Start, you can continue to run it in this format; alternatively place 8 skaters at a time behind the pivot line to simulate doing this start in a pack

Aerobicise Derby Style

Get out your lycra, this is a warm up that will touch the heart of any lovers of the 80s! Suitable for first time skaters through to pros, this will increase stability on skates and help build and tone a wide range of leg muscles used in various stances.

• Arrange your skaters in an aerobics class style layout - standing in rows, with approx. 1 metre spacing each way, with everyone facing you
• Before you begin, explain that this drill is about stepping, not rolling. There will be opportunities to get vocal in this drill; the louder the better
• Explain the motions as you are performing them with the skaters

1. Get in derby stance, extending your arms out the the side with your elbows bent, hands pointing up - we call this 'cactus pose'. Keep the chest open and strong
2. Take 4 steps to the right. Put your weight over the right leg, lifting your left leg with the knee bent
3. Take 4 steps to the left. Put your weight over the left leg, lifting your right leg with the knee bent
4. Duck down, pop up to the left, duck down, pop up to the right. Call out 'down', 'left', 'down', 'right' as you move. Repeat 5 times
5. Touch the floor with both hands, then jump with both feet
6. 'Grid Iron feet' - quickly lifting your feet alternatively in a wide stance (think of Grid Iron players shuffling on the spot). You want your steps to be quick and light, transferring your weight from one leg to another
7. Lift left knee high, then right knee high. Repeat 3 times
8. Grid Iron feet, this time being as quiet as possible. Keep your weight on the balls of your feet
9. Grapevine 6 steps left, then 6 steps right. Stay low, try and keep your height consistent throughout the movement

This is a basic version of this drill - you can add all sorts of movements like Burpees, and repeat any elements you find particularly beneficial. For more experienced skaters, get them to focus on the action and improve their control, speed, quickness, accuracy etc.

Situational Scrimmage

Scrimmage is an essential part of a training plan - it allows skaters to work together on the track to try out all the skills they have been practicing, test out different strategies, and learn how to work with their team. Situational scrimage takes it to the next level by giving one team a goal or tactic for each jam.

There are almost endless suggestions for what instructions you can give to a team; these are ones I have used and found to be very helpful. Only give instructions to one team at a time, to allow the other team to watch and respond accordingly.

1. Everyone but the pivot plays defense
2. Force the jammer out of bounds and stop to make them enter behind you
3. Control the front of the pack
4. Get your jammer through on the inside
5. Aim for 3 jammer assists
6. Push an opposing skater out of bounds 3 times
7. Slow the pack at the start of the jam
8. Allow the opposition to hold the front and try and force them out of play
9. Make a wall of 3 at the front
10. Trap one opposing player and come to a crawl

If you have any situational scrimmage suggestions that work well for you, please leave a comment to share with others

Hold Up

Hold up the jammer as they come through by controlling your speed and working with a partner. This is an endless jammer drill that will help keep over-enthusiastic chasers in check.

Fresh Meat Agility Drill

A fun way for fresh meat and more experienced skaters to improve their stops, falls and sprints.

Inside Outside

A great warm up to improve lateral movement, accurate aim and get the blood pumping.

Bridging

Less talking, more skating! Put the discussion from last week to good use, by exploring the fine art of bridging. When your teammate is chasing ahead, or is positioning their booty in front of an upcoming jammer, you can make sure that their amazing hit doesn't send them to the bin by manipulating the boundaries of the pack and bridge the gap.

Lethal Can Openers

A well executed can opener can put the other team on their booty before they know what hit them. Bust this out when a jammer is lingering behind you, or when you are alone up the front of the pack.

Bobble Headed Jammer

Even the sneakiest of jammers sometimes finds themselves stuck behind a stellar blocker. This duking technique can introduce an element of confusion that the jammer can take advantage of to get around.

Pace Lines in Pairs

A good partner in roller derby is a valuable thing. They cover you when you leave the inside line, stay side by side with you to form a impenetrable wall, and seemingly read your mind as you change tactics. This is a simple drill to practice taking your partner with you as you navigate through the pack.

Agility Drill

Transitions and jumps are skills that open up all kinds of opportunities when used on the track. Are you performing these in training, but don't have the confidence to use them in a game? This simple drill will push you and build your confidence to make jumps, transitions and lateral movement skills you don't need to think about.

Lateral Movement

Lateral movement is king in roller derby. This skill is what helps jammers reach sudden gaps in the pack, and how amazing blockers put on a hit outta nowhere that will control the direction and speed of their target like nothing else. But before we work on hitting, let's get you turning on a dime.

Racing Pace Lines - Just Booty

Have a team that are all about shoulders? Here is a fun, competitive drill that focuses on booty blocks and hip checks, while experimenting with ways to avoid blocks.

Running the Gauntlet

The goal of this drill is to teach skaters to stick with a partner while skating in a dynamic pack, to improve track awareness, improve lateral movement across the track, and to build confidence and skills in moving through a pack.