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.

Stay Low

Think your derby stance is low? Get ready to get lower! Low skating can be used to reduce your legal target zones, increase your stability and make your height compact. Use it to sneak past a giant blocker, brace against a big hit or prepare for a killer can opener.

• From derby stance, bend further at the hips, knees and ankles so your chest is resting against your knees
• Slightly lift your chest up so your head is upright and facing forwards
• To check you have the position correct, you will be able to rest your elbows in FRONT of your knees

To make this a drill, go through the above technique with your skaters while stationary, then spread them out on the track to do a few laps in this stance. Encourage them to try different things in this position - sticky skating, fast speed, hugging the inside line, and lateral turns to see what difference it makes for them.

A great way to incorporate this stance into every training session? Whenever you see a skater standing tall (no longer in derby stance), tell everyone to drop their butt 5cm (2 inches). And keep reminding them anytime anyone gets tall.

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.

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.

Toe Stop Warm Up

Include this warm up to increase ability, stability and confidence using toe stops.