Monday, October 25, 2010

Stop, Drop & Roll

Alternative names: --
Objective: To practice getting up off the ground quickly; to get used to skating as fast as you can in short bursts; to build endurance and strength
Typical length of drill: 7 minutes timed
Materials needed: A full track or just four cones to mark the inside track line
Skill level required: Skaters must know how to stop effectively
Description: The skaters all sprint around the track and on each whistle blow they immediately drop to the floor and do five push-ups followed by five crunches in rapid succession.  Then the skaters jolt back up and go back to sprinting around the track.  Typically the skaters get about 15 seconds of sprinting in-between the calisthenics.
Additional notes: This is a really simple drill but really good for exercising and exhausting skaters.  I learned it while skating with New Hampshire Roller Derby and when coaching Helsinki Roller Derby we used this drill during every freshmeat training period to show the freshmeat at the very beginning that roller derby is definitely a sport.  Counting all the push-ups and crunches out loud together helps the quiet skaters practice their outside voice and keeps everyone going at the same rapid pace.  I'd also like to add that this is a great drill to do in the clockwise direction.

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1 comment:

  1. This drill gets everyone's heart rate up! Great drill for mixed skill practices, since everyone can challenge themselves! I love it in my practice plan, because it makes everyone cringe!