tag:blogger.com,1999:blog-24044839996926528552024-03-06T01:34:54.103-05:00All Derby DrillsEstrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.comBlogger146125tag:blogger.com,1999:blog-2404483999692652855.post-11479062811965747732017-04-19T15:35:00.000-04:002017-04-19T15:35:12.050-04:00Making walls that will make jammers cry<div style="font-family: inherit;">
<span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> Making Jammers Cry/Chop Stop</span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span style="color: #cc0000; font-family: inherit; font-weight: bold;">Objective: </span><span style="color: #cc0000; font-family: inherit;">Starting with the basics of a chop stop and building into insanely solid walls.</span></span><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style> <![endif]--></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> 15-20</span></span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> intermediate</span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> <a href="https://www.youtube.com/watch?v=qRRCyjiIz40" target="_blank">CLICK LINK FOR VIDEO</a></span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> </span></span><br />
<span style="font-size: small;"><span class="postbody"><br /></span></span>
<span style="font-size: small;"><span class="postbody">XOXO</span></span><br />
<span style="font-size: small;"><span class="postbody">Krissy Krash</span></span><br />
<span style="font-size: small;"><span class="postbody"><a href="http://www.krissykrash.com/">www.krissykrash.com</a></span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>
Krissy Krashhttp://www.blogger.com/profile/17606352377076065996noreply@blogger.com4tag:blogger.com,1999:blog-2404483999692652855.post-47786713960771165302017-04-18T15:30:00.000-04:002017-04-18T15:30:05.676-04:00FAT: THE BATTLE OF GOOD VS EVIL<h2 style="text-align: center;">
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">FAT: THE BATTLE OF GOOD VS EVIL</span></h2>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">This entry is going to touch on the topic of fats (in the simplest of ways) and help you better understand and distinguish the differences between good and bad fats. So many people think that cutting out fats from their diets completely is the key to losing weight or an overall healthy lifestyle, when in truth, fats play a significant role in keeping your body happy and healthy, ESPECIALLY as an athlete! I'm going to keep it super simple, explaining what fats are awesome to include in your diets and what fats you should be avoiding. </span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Fats should consume anywhere between 20-40% of your daily caloric intake depending on your goals, as athletes the 30-40% range is a good daily accomplishment to strive for.</span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<br /></div>
<h3>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">GOOD FATS</span></h3>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">The two types of fats that are a dynamic part of keeping your body healthy are <b>monounsaturated</b> and <b>polyunsaturated</b> fats, these types of fats are good for your cholesterol, your heart and, your overall health.</span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<h3>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">SOURCES OF GOOD FATS</span></h3>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>MONOUNSATURATED</b>:</span><br />
<h3>
<ul>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"> <span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: red;">OLIVE OIL</span></span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;"><span class="Apple-style-span" style="color: red;">CANOLA OIL</span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;"><span class="Apple-style-span" style="color: red;">SUNFLOWER OIL</span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;"><span class="Apple-style-span" style="color: red;">PEANUT OIL</span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;"><span class="Apple-style-span" style="color: red;">SESAME OIL</span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;"><span class="Apple-style-span" style="color: red;">AVOCADOS</span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;"><span class="Apple-style-span" style="color: red;">NUTS</span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;"><span class="Apple-style-span" style="color: red;">PEANUT BUTTER</span></span></li>
</ul>
</h3>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>POLYUNSATURATED:</b></span><br />
<br />
<h3>
<ul>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">SOYBEAN OIL</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">CORN OIL</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">SAFFLOWER OIL</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">WALNUTS</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">SUNFLOWER SEEDS</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">PUMPKIN SEEDS</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">SESAME SEEDS</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">FLAXSEED</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">FATTY FISH</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">SOY MILK</span></li>
<li><span class="Apple-style-span" style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">TOFU</span></li>
</ul>
</h3>
<br />
<h3>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></h3>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<h3>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">BAD FATS</span></h3>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Saturated and Trans fats are fats that you want to try to avoid consuming. These fats increase the risk of diseases and elevate cholesterol levels.</span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<h3>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">SOURCES OF BAD FATS</span></h3>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>SATURATED:</b></span><br />
<br />
<h3>
<ul>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"><span class="Apple-style-span" style="font-weight: normal;">HIGH FAT CUTS OF MEAT (BEEF, LAMB, PORK)</span></span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"><span class="Apple-style-span" style="font-weight: normal;">CHICKEN WITH THE SKIN</span></span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"><span class="Apple-style-span" style="font-weight: normal;">WHOLE FAT DAIRY PRODUCTS (MILK AND CREAM)</span></span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"><span class="Apple-style-span" style="font-weight: normal;">BUTTER</span></span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"><span class="Apple-style-span" style="font-weight: normal;">CHEESE</span></span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"><span class="Apple-style-span" style="font-weight: normal;">ICE CREAM</span></span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"><span class="Apple-style-span" style="font-weight: normal;">PALM AND COCONUT OIL</span></span></span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-style-span" style="color: #3d85c6;"><span class="Apple-style-span" style="font-weight: normal;">LARD</span></span></span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"> </span></li>
</ul>
</h3>
<br />
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>TRANS FAT:</b></span><br />
<br />
<h3>
<ul>
<li><span class="Apple-style-span" style="color: #3d85c6; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">COMMERCIALLY BAKED PASTRIES</span></li>
<li><span class="Apple-style-span" style="color: #3d85c6; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">PACKAGED SNACK FOODS</span></li>
<li><span class="Apple-style-span" style="color: #3d85c6; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">STICK MARGARINE</span></li>
<li><span class="Apple-style-span" style="color: #3d85c6; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">VEGETABLE SHORTENING</span></li>
<li><span class="Apple-style-span" style="color: #3d85c6; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">FRIED FOODS</span></li>
<li><span class="Apple-style-span" style="color: #3d85c6; font-family: "arial" , "helvetica" , sans-serif; font-weight: normal;">CANDY BARS</span></li>
</ul>
</h3>
<br />
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<h2>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">IT'S PRETTY BASIC</span></h2>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">The long and short on fat is that </span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>we all know we shouldn't eat junk!!! </b></span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">And if you didn't know what to eat and not to eat, it was just laid out for you above. To get into it a little bit further, here are a few simple steps you can take to make sure you're eating MORE </span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><b>GOOD</b></span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"> FATS!! </span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<ul>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">COOK WITH OLIVE OIL - for stovetop cooking instead of butter or margarine, for baking try canola oil or vegetable oil.</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">EAT MORE AVOCADOS - they make for a very satisfying snack, and are loaded with heart and brain-healthy fats.</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">REACH FOR NUTS - also make for a great snack and are an awesome substitute for breaded chicken and fish.</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">SNACK ON OLIVES - olives make a great low-calorie snack and are a great source of monounsaturated fats.</span></li>
<li><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">DRESS YOUR OWN SALAD - create your own healthy salad dressing, using olive oil, flaxseed, or sesame oil.</span><span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"> </span></li>
</ul>
</div>
<h2>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></h2>
<h2>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">THE BEST FATS FOR ATHLETES</span></h2>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">As athletes, we need certain fats to help our bodies operate and perform the way we desire. Good fats, as a matter of fact, help manage your attitude, stay on top of your mental game, fight fatigue, ease arthritis, joint pain, inflammatory skin conditions, and even control your weight. The one good fat that we haven't touched on yet are OMEGA-3s. OMEGA-3s are a type of polyunsaturated fat. While all the fats discussed are good for your health, OMEGA-3s have been proven to be especially beneficial. The biggest benefit of OMEGA-3s for athletes is joint support, and battling fatigue. Both essential aspects of being an athlete. </span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">The most unfortunate thing about OMEGA-3s is that our bodies don't produce them, you can only obtain them by eating them. The best sources are fatty fish, such as salmon, herring, tuna etc.</span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;">Another great source of OMEGA-3s are fish oil supplements. There are many ways to tell if a fish oil supplement is good, but the best way to tell is by the fact that it won't freeze. As an athlete myself I take a fish oil supplement every day and consume 6-12oz a week of some kind of fatty fish. <a href="https://krissykrash.goherbalife.com/Catalog/Product/Details/en-US/0065" target="_blank">For more information on the OMEGA-3s I use, visit this link and take a look </a></span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<h2>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></h2>
<div>
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><u><br /></u></span></div>
<h2 style="text-align: justify;">
<span class="Apple-style-span" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></h2>
Krissy Krashhttp://www.blogger.com/profile/17606352377076065996noreply@blogger.com1tag:blogger.com,1999:blog-2404483999692652855.post-77551913313315266712014-08-10T23:14:00.001-04:002014-08-10T23:15:20.060-04:00Chumbawamba<div style="font-family: inherit;">
<span style="font-size: small;">This drill is a reader submission from G-Wrex of <a href="http://www.eastvicrollerderby.com/" target="_blank">East Vic Roller Derby</a></span><br />
<span style="font-size: small;"> <b style="color: #cc0000;"> </b></span><br />
<span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> --</span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b></span><span style="font-size: small;"><span class="postbody">Controlled single knee taps, maintaining momentum; endurance</span></span><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style> <![endif]--></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> 3 1/2 minutes</span></span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Materials needed:</b> A copy of the song <a href="https://www.youtube.com/watch?v=2H5uWRjFsGc" target="_blank">"Tubthumping" by Chumbawamba</a> and amplification of some sort.</span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> Safe falling skills - non-contact</span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> Skaters skate around the track in derby direction. "Tubthumping" is played and every time "down" appears in the lyrics, skaters must do a single knee tap, then get up again... 'cause they're never gonna keep you down. Skaters continue for the entire song, without using their hands to help them get up and without coming to a stop if possible.</span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> If you'd like you can add extra lyrics-based instructions, e.g. a transition for every "pissing the night away" or a C-curve every time "he takes a ______ drink"</span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>
Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com2tag:blogger.com,1999:blog-2404483999692652855.post-22476175982053742952013-12-09T16:30:00.000-05:002013-12-09T16:57:28.612-05:00Musical Stops<div style="font-family: inherit;">
<span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> --</span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b><span class="postbody">Stopping on command in small spaces; pacing</span></span><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style> <![endif]--></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> 10 mins</span></span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><span style="color: black;"></span><b style="color: #cc0000;">Materials needed:</b> Varies -- I use a track that is permanently laid down and create "boxes" between 10 ft -markers, but you can also choose to create boxes elsewhere in your space, and depending on your skaters' skill level they can be either large or small boxes. At the very least you will need either chalk, masking tape, or cones to mark out the boxes that you will want your skaters to stop in.</span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> Safe stopping and falling skills</span></span><br />
<span style="font-size: small;"><span class="postbody"><br /></span></span></div>
<div>
<div style="font-family: inherit;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihB812lGl2o6UKdCHX4fcvNYrFtIDSDf4JM2SDnx2sAdKq8ZOifsR0d6N_oKOeWxaFvhuW6B9NfV6GUxaqvJ7gBBCabe7Y4YmgPyyXTMXAxm3lBXhQoRgswcV9z7DZRC1w7HGMd9glDZs3/s1600/Musical_stops.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="135" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihB812lGl2o6UKdCHX4fcvNYrFtIDSDf4JM2SDnx2sAdKq8ZOifsR0d6N_oKOeWxaFvhuW6B9NfV6GUxaqvJ7gBBCabe7Y4YmgPyyXTMXAxm3lBXhQoRgswcV9z7DZRC1w7HGMd9glDZs3/s200/Musical_stops.jpg" width="200" /></a><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> For the original version of Musical Stops you will need a laid out track with the 10 ft -markers included. Use chalk, cones, or masking tape to mark out the boxes. What I'm referring to here are small areas in which your skaters will be required to stop. For my freshmeat, I mark out five 10 ft -boxes as in the illustration to the right.</span></span></div>
<div style="font-family: inherit; text-align: right;">
</div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><br /></span></span></div>
<div style="font-family: inherit;">
<span style="font-family: inherit;">Now comes the fun part: While you play music, the skaters skate around the track in a counter-clockwise direction. Each time you abruptly stop the music, the skaters come to a complete stop within one of the boxes on the track. The last person to come to a stop within each of the five boxes is out of the game (this is on the honor system, people). If a skater is all by herself in a box, s/he can remain in the game. The game is over when you decide--I usually end it when it's clear that the five people left on the track have set a pace that allows each of them to get to a box by themselves when the music ends, but, what you can do alternatively is reduce the number of boxes once you get down to the same number of skaters as there are boxes, and from here go with the traditional musical chairs -route: The last person standing wins. Depending on the skill level of your skaters this can be a fun way to end it.</span></div>
<div style="font-family: inherit;">
<span style="font-family: inherit;"><br /></span></div>
<div style="font-family: inherit;">
<span style="font-family: inherit;">If you have really skilled skaters, this game can be adapted and made more challenging:</span></div>
<ul>
<li style="font-family: inherit;"><span style="font-family: inherit;">Mark out the boxes in different parts of the space</span></li>
<li style="font-family: inherit;"><span style="font-family: inherit;">Don't dictate what direction skaters can skate in</span></li>
<li style="font-family: inherit;"><span style="font-family: inherit;">Reduce the size of the boxes</span></li>
<li style="font-family: inherit;"><span style="font-family: inherit;">Increase the number of boxes while limiting the number of skaters allowed per box like traditional musical chairs</span></li>
<li><span style="font-family: inherit;">ALL of the above as in the </span>illustration to the right</li>
</ul>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoj5zzP8-To1Cq4pC66IPAgtERmQEaRZQ7uhAa4ZO9PTIM53ci7om1vcCpBGgxAuB1O7HfYLsEc_1y3NAu0Iuo2Xwwf1ELwLBgM_x1rc03q-FrByaXFfLny6Ssbiy4Kbj_c_LPofesJpuF/s1600/Musical_stops_for_vets.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoj5zzP8-To1Cq4pC66IPAgtERmQEaRZQ7uhAa4ZO9PTIM53ci7om1vcCpBGgxAuB1O7HfYLsEc_1y3NAu0Iuo2Xwwf1ELwLBgM_x1rc03q-FrByaXFfLny6Ssbiy4Kbj_c_LPofesJpuF/s320/Musical_stops_for_vets.jpg" width="320" /></a></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><br /></span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><br /></span></span></div>
</div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> This is a really fun drill that I came up with while training the freshmeat in Boston. I really like to always end every practice with a game that uses the skills we've practiced over the course of the three hours, because games (and especially competitive ones) gets the skaters to think about the object of the GAME and not about their feet. This one is good for pacing and stopping in short distances.</span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>
Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com1tag:blogger.com,1999:blog-2404483999692652855.post-62039104720817284752013-12-06T12:47:00.000-05:002013-12-06T17:36:21.381-05:00The Director and Her Extras<div style="font-family: inherit;">
<span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> --</span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b><span class="postbody">To practice being a leader and a follower on the track, to practice physical and verbal communication, to improve team-blocking skills</span></span><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style> <![endif]--></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> 15-20 mins</span></span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><span style="color: black;"></span><b style="color: #cc0000;">Materials needed:</b> A full taped-down track</span></span></div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> </span></span>Skaters must be cleared for contact<br />
<br /></div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> Create three </span></span>lines of skaters at turn four. The first line will be for <i>the Director</i>, the second line for <i>the Extra</i>, and the third line for <i>the Enemy</i>. Skaters should make sure to rotate through the lines during this drill so that they get to work on being BOTH the Director and the Extra. On the whistle the first skater in each line will skate out (you can also choose to have the Enemy come in one second later than the Director and the Extra). The Enemy's job is to play stupid and permit the Director and the Extra to do their job over the course of one lap. In this drill the Director will use the Extra to positionally and physically block the Enemy. S/he will be pulling, pushing, grabbing, and directing the Extra. The Extra's job is to be a rag doll, to let herself/himself be moved around. For her/him this is an exercise in being flexible on the track. I mean, how many times have you tried pushing a teammate into the opposing jammer and found that your teammate is so committed to her current position that she is an immovable piece? This will teach the Extra how to be steady on her skates while still being jelly-like enough for her teammates to use her/him and move her/him around. The Director should use the time wisely, be active the entire time, and not just save up for one good hit. S/he should be <b>constantly</b> hitting or positionally blocking the Enemy. The drill ends once the group of three skaters have completed one lap. As you progress through this drill and get better and better at it, allow the jammers to use more and more force and brains to get out of the situation. This drill should challenge the Director and the Extra, but not be so impossible that they aren't getting any practice out of it.<br />
<br /></div>
<div>
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000; font-family: inherit;">Additional notes:</b><span style="font-family: inherit;"> This is a drill that we ran quite a few times with Team Finland back in 2011 to improve our communication and team work. We worked on this drill in </span>conjunction<span style="font-family: inherit;"> with the <a href="http://www.allderbydrills.com/2011/10/two-point-touch.html">Two-Point Touch</a> drill, a similar drill that can also improve communication and team-blocking skills.</span></span></span><br />
<span style="font-size: small;"><span class="postbody"><span style="font-family: inherit;"><br /></span></span></span>
<span style="font-size: small;"><span class="postbody"><span style="font-family: inherit;">A lot of people wonder about multi-player block penalty possibilities when they hear about this drill and the Two-Point Touch. I would like to address that by saying that Practice Makes Perfect. You can avoid MPB penalties by practicing this over and over and over again. Your body will learn how to use your hands without incurring MPB penalties. It's the same with most other drills -- there will always be a chance for penalties, and some drills / moves / strategies are more prone to one kind of penalty over another, but the more your practice, the more you can work on executing your plans within the boundaries of the rules.</span></span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>
Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-6693321873199759632013-09-17T18:56:00.000-04:002013-09-24T18:12:35.458-04:00Wolf Pack<div>
<span style="font-family: inherit; font-size: small;">This drill is a reader submission from </span>Elsie Thudd, formerly of <a href="http://steelcityrollerderby.org/home/">Steel City Roller Derby</a>, and currently coaching their brand new junior derby league, the <a href="http://www.pittsburghderbybrats.com/">Pittsburgh Derby Brats</a>.<br />
<div style="font-family: inherit;">
<span style="font-size: small;"><b style="color: #cc0000;"><br /></b></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> One Man Wolf Pack</span></div>
</div>
<div>
<span style="font-family: inherit; font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b></span>To be able to trap and slow a player down, to be able to work with partners/wall to slow down a pack or player, to able able to effectively communicate with your teammates, to learn how to break through walls.</div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> Customizeable</span></span></span></div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><span style="color: black;"></span><b style="color: #cc0000;">Materials needed:</b> </span></span>A delineated track and 5+ skaters</div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> </span></span>All, this can be tweaked to be non-contact if need be, but will work with contact as well.</div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> </span></span><span style="font-family: inherit;">This is a variation on tag.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">One
person is designated "IT." We like to make it a surprise. We have all
of the girls close their eyes and we tap someone to be "IT." </span><br />
<br />
Everyone
begins by skating on the track in derby direction. When she is ready,
the "IT" sets out to trap and slow someone down. When she accomplishes
this, that person becomes part of her "pack." Then they must work
together to trap and slow the next person, who will then join their
pack. This continues until they have a pack of 5. Communication is key
once the pack forms to identify their target and execute a coordinated
attack. For the skaters trying not to get caught, it is an excellent
drill for breaking through walls and getting unstuck. When we've done
this, magic happened on the track with the free skaters banding together
and creating strategies to disorient the wolf pack so they could all
get through. It is a great way to practice stop derby and how to counter
stop derby and how to counter counter-stop-derby strategies. <br />
<br />
<u>Rules</u>:<br />
<ul>
<li><span style="font-family: inherit;">The trapped skater is considered in the pack when the "IT"/wolf pack has legally blocked and slowed her down for 3 seconds. </span></li>
<li><span style="font-family: inherit;">If a penalty is called on a free skater, she must exit the track, do a lap on the outside, and re-enter behind the wolf pack. </span></li>
<li><span style="font-family: inherit;">If a penalty is called on a member of the wolf pack they lose a member.</span></li>
<li><span style="font-family: inherit;">If a penalty is called on the "IT" before she acquires a pack, she forfeits her "IT" status.</span></li>
<li><span style="font-family: inherit;">If a member of the wolf pack goes rogue, or the pack gets separated/split-up/forgets they are a pack, they forfeit a member. </span></li>
</ul>
<br />
<u>Make it harder</u>:<br />
<ul>
<li><span style="font-family: inherit;">If the "IT"/wolf pack traps and sends a skater out-of-bounds, she may
only become part of the pack if they effectively pull her back at least 5
feet....10 feet? </span></li>
<li><span style="font-family: inherit;">Put a time limit on how long the "IT" has to pick up her pack. </span></li>
<li><span style="font-family: inherit;">Only allow positional blocking!</span></li>
</ul>
<span class="sew8o3t4rzhzpgf"></span><span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> Elsie says, "W</span></span>hile conducting performance reviews with my brats I got a lot of feedback that led to [this] drill. I think it would work well for both juniors and freshmeat/rookies. Or all levels just for fun. It seems a little complicated now that I've written it down, but the girls absolutely LOVED it."</div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>
Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com1tag:blogger.com,1999:blog-2404483999692652855.post-67161924437291879902013-06-14T12:07:00.000-04:002013-06-14T12:07:37.253-04:00Persevere<div>
The following drill is a guest post by <a href="http://www.getsmartycoaching.com/">coach Nadia Kean</a> (aka "Smarty Pants") of the <a href="http://www.texasrollergirls.org/">Texas Rollergirls</a>.<br />
<div style="font-family: inherit;">
<span style="font-size: small;"><b style="color: #cc0000;"><br /></b></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> --</span></div>
</div>
<div>
<span style="font-family: inherit; font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b></span>Jammer endurance, playing clean, Blocking: holding a block in a very tight pack, avoiding the need to reset to get more space<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style> <![endif]--></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> --</span></span></span></div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><span style="color: black;"></span><b style="color: #cc0000;">Materials needed:</b> </span></span>A track, a jammer cover, a stop watch, a ref (if possible)</div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> </span></span>Skaters should be contact cleared unless you use positional blocking only</div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> </span></span>This drill was created for a few reasons. The first, my team needed more endurance in the pack. My team also needed to stay clean, even when up against massive walls. My blockers needed to stop running forward when opponents played offense against them. They needed to hold a block for as long as possible, even when their opponent was crowding their space, making it very hard for them.<br />
<br />
Set up: pack with as few as 5 will work, but really about 7 or 8 would be best. Have 2 skaters start on the outside of the track, with the remaining skaters starting on the inside of the track. One person on the track will be designated the Jammer. Everyone else on the track is her opponent. The two people starting off of the track will be skating laps around the outside of the track around 85-100% of their ability. Of the two people starting off of the track, one will be the next jammer. The other person is pretending that she just jammed. The whole group will go for intervals. I recommend 60-90 seconds. During the set time frame, the jammer will try to get through the pack, the pack will try to shut her down and the two skaters on the outside will skate laps. As soon as the set amount of time is up, the person who just jammed will start to skate laps, along with the person who wants to jam next. The two skaters who had just been skating laps will jump back on the track. One of them will now be a jammer, the other will now be a blocker (pretending like she just completed he post-jamming laps). While in the pack, blockers should really try to block the jammer while also being completely crowded for space by the other pack skaters.<br />
<br /></div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> </span></span>To see more of Smarty Pants' guest posts, click <a href="http://www.allderbydrills.com/p/guest-blogging.html">here</a>.</div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>
Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com1tag:blogger.com,1999:blog-2404483999692652855.post-76771784373910127642013-06-10T16:46:00.001-04:002013-06-10T16:47:45.046-04:00Zombie Tag<div>
<span style="font-family: inherit;">So it seems like zombies are the "new" thing. There's zombie this and zombie that, not the least of which is the very popular tv series The Walking Dead. There are a few games on All Derby Drills that are based on the classic game of tag which are very good for warm ups at the beginning of practice.</span><br />
<b style="color: #cc0000; font-family: inherit;"><br /></b>
<b style="color: #cc0000; font-family: inherit;">Alternative names:</b><span style="font-family: inherit;"> --</span></div>
<div>
<span style="font-family: inherit; font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b></span>Get your skaters warmed up for practice. Work on teamwork. Practice putting on the helmet covers while skating.<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style> <![endif]--></div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> </span></span></span>15 minutes max</div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><span style="color: black;"></span><b style="color: #cc0000;">Materials needed:</b> </span></span>Plenty of Pivot and Jammer covers</div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> </span></span>Basic skating skills. Comfortable in skates.</div>
<div>
<span style="font-family: inherit; font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> </span></span>If your league is like mine, you have a bag full of jammer (JC) and pivot covers (PC). We'll use the JCs as the zombies and the PCs as the survivors. Split your skaters in two equal groups and have them start at the walls of your rink or skating space. I put one group at either end of the length of the rink. Before you start scatter the PCs around the rink. We have a five foot cinderblock wall running around 3/4s of the rink so I put them on top at random places. Give one skater a JC. She'll be the first one "infected". Take the rest of the JCs and stand off to the side. Blow a whistle to start. Whomever the zombie tags, they're now infected and will turn into a zombie. The newly infected will skate over to you, grab a JC, and go out and make more zombies. Once all the JCs are gone, blow four whistles to stop. Now you have a bunch of zombies and a few survivors. Have the zombies line up in the middle of the rink, and split the survivors into two groups, just like at the start of the game. Blow a whistle to start. Now the survivors have to skate out and grab a PC, and when they have a PC on (not in their hand) they can commence to slaughtering zombies. When a PC wearing survivor tags (kills) a zombie, that zombie falls down and stays on the track as an obstacle. The game is over when all the zombies or the survivors are killed. If you can, as an added bonus, play the theme song from the Walking Dead. The skaters will love it.<br />
<br />
This is a good drill for teamwork. When I first ran it everyone was out for themselves during the second half and the zombies would always win. Eventually they would team up and make a big group, protecting one or two people who could then grab a PC.<br />
<br />
It's also good practice for the mysterious and rare star pass. It's not easy to put a helmet cover on while skating away from a creature trying to eat your brains.<br />
<br /></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> This is another drill written by our guest blogger, <a href="http://www.allderbydrills.com/2011/12/guest-blogging-brawl-n-order.html">Brawl-n-Order</a>.</span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>
Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-53870185281576174172013-05-16T14:08:00.000-04:002014-03-04T09:32:34.595-05:00A Classy Dinner at 7-11?<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://t2.gstatic.com/images?q=tbn:ANd9GcR_Dd-E4Dtjg90fcjUfeOR6RnJ7wW5s0kpnOZfv3rKlPX7fsvxG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcR_Dd-E4Dtjg90fcjUfeOR6RnJ7wW5s0kpnOZfv3rKlPX7fsvxG" /></a></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You've done it. I've done it. I mean really, at some point or another we have all done it. AND, from my experience working as a health coach to derby skaters world wide, many athletes grab dinner at the convenience store more often than not. We run into 7-11 and grab god knows what from frozen pizzas to the questionable tuna fish pita pockets to a Snickers bar or a Power Bar (which has about the same nutrition value as a Snickers bar BTW). We shove it in our face in the car and then get to practice and SURPRISE! We feel like crap. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://external.ak.fbcdn.net/safe_image.php?d=AQD4LPaI1tR8Ckl7&url=http%3A%2F%2Fvthumb.ak.fbcdn.net%2Fhvthumb-ak-frc1%2Fs403x403%2F632374_10200754864140814_10200754862500773_23987_1916_b.jpg&jq=100" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://external.ak.fbcdn.net/safe_image.php?d=AQD4LPaI1tR8Ckl7&url=http%3A%2F%2Fvthumb.ak.fbcdn.net%2Fhvthumb-ak-frc1%2Fs403x403%2F632374_10200754864140814_10200754862500773_23987_1916_b.jpg&jq=100" height="200" width="112" /></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Guess what? As an athlete, you are now responsible for what you put in your mouth.Your body is a machine and, as a roller derby athlete, you expect a lot from it. So if you expect to perform, fuel it properly. The skill of pre-planning your day comes with time and habit and a little bit of nutrition know how. I have written a load of posts on here about pre-game meals and proper hydration and all that fun stuff so be sure to get back and read them! Today, we are talking about pre-planning and strategies for success.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Most of us walk out the door in the morning with NO PLAN as to what we are going to eat for the day. As you have heard 100 times in your life for many different reasons, if you fail to plan, you plan to fail. When I talk to my clients about pre-planning, the first thing I usually hear is </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">"But Krisssyyyyyyyy, I have a jobfamilykidsresponsabilitesneedtosleepinwatchtvgethometoolate! I CAN'T possibly remember to pre-plan my meals every day!"</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Well, here is the deal my friends: YOU CAN if you decide its important to you. Once you have decided that yes, you are sick of dining out at AMPM or swinging through the McDonald's drive-through, then read on for 7 tips and tricks to pre-plan daily so you can feel AWESOME on the track every night!</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1. Plan 5-6 small meals for your day</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Eat 3 meals and 2 snacks every day. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Each meal/snack should be a good balance of 1/3 lean protein and 2/3 complex carbs</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">My day goes like this:</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>BREAKFAST</b> <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Formula-1-Sport" target="_blank">Formula 1 shake</a> (come on, who REALLY cooks breakfast? And if you are opting for instant oatmeal or carb-y cereals you probably are crashing mid morning)</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>SNACK</b> mid morning: Usually greek yogurt or deli meats or nuts for protein paired up with a fruit or veggie</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVTxiwTX9CG-wMtfzHLiwWHmND640F0d9UL6xTwy5NZvwF7WAUbc3wMVzk98MFEG5SI0qsztbZILoP5h0AvfZWP43InHEtk15lNFw290yYJXLVtE6y5d1RGAGqBLWhyphenhyphenF7QM_6CzOKVLE8/s1600/529160_10201007454375412_2070118673_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVTxiwTX9CG-wMtfzHLiwWHmND640F0d9UL6xTwy5NZvwF7WAUbc3wMVzk98MFEG5SI0qsztbZILoP5h0AvfZWP43InHEtk15lNFw290yYJXLVtE6y5d1RGAGqBLWhyphenhyphenF7QM_6CzOKVLE8/s320/529160_10201007454375412_2070118673_n.jpg" height="320" width="320" /></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>LUNCH:</b> Meat and veggies. Usually chicken or turkey over spinach or with broccoli and 1/2 an avocado.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>SNACK:</b> Same as in the AM. Today it was a handful of walnuts and some ground turkey that I precooked this week with onions and bell peppers.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>DINNER:</b> On practice nights I drink <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Formula-1-Sport" target="_blank">a shake</a> on the way to practice. No one really wants to be burping up dinner all through practice do they? This is also a great way to get easily absorbable nutrients.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>POST PRACTICE:</b> Protein and carb for recovery. I either drink a <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Rebuild-Strength" target="_blank">Rebuild Strength</a> shake or I come home and have some MEAT (yes I am a massive carnivore...I even named my dog Meat!) This is him. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2. Use similar ingredients</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I like to keep using the same ingredients but mixed around to make different meals to avoid massive shopping lists. Veggies can be eaten raw as snacks, or stir fried with protein for a hot meal, or made with eggs or added to a salad! My staples are spinach, bell pepper, broccoli, red onion. A few simple ingredients mixed together in different ways can make a variety of yummy meals...I mean look at mexican food. Its basically beans, rice, veggies, and meat mixed together a hundred different ways. </span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3. Have a few simple go to meals and snacks</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Easy go to snacks help to keep pre-planning low maintenance. Single serving greek yogurts, almonds, or string cheese are good for this. BEWARE: Treats that say "100 calorie pack" THIS DOES NOT MEAN ITS HEALTHY. It just means they are only giving you 100 calories worth of crap.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;">4. Have a shopping day</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I shop on Sunday night for a week's worth of food. This may take a little practice to get the right amounts of everything but once you get the swing of it, your life will be SO MUCH EASIER!</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_7xlL8472FFz1aHhLizHxze9AHUmfN1cJ-X5mq5By-l0B37xVQKcfiBIUMbcSNe5Y0dwX_Rr_z16lB5f6HAYY1fqlUc7lHFBP2SZDRSG8bvQ3CnnCjqmYtqE6PFeeww3Sg_2AIZ2Mbuc/s1600/turkey+sausage.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_7xlL8472FFz1aHhLizHxze9AHUmfN1cJ-X5mq5By-l0B37xVQKcfiBIUMbcSNe5Y0dwX_Rr_z16lB5f6HAYY1fqlUc7lHFBP2SZDRSG8bvQ3CnnCjqmYtqE6PFeeww3Sg_2AIZ2Mbuc/s320/turkey+sausage.jpg" height="320" width="320" /></a></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;">5. Have a cooking day</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This is the same day as shopping day for me. I literally cook about 6 lbs of meat at once (to support my 170 lbs of lean mass!). I will pan fry a bunch of lean turkey meat and bake some chicken. Then pop it all in the fridge and use it for salads and wraps or snacks throughout the week.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6. Pack your meals at night</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Pre-pack! If you are not a morning person pack your meals/snacks at night. If you are not a night person pack it in the AM but either way, get in the habit of packing a lunch bag...yup, "thanks for the sac lunch," ice pack in the insulated bag PACK YOUR MEALS!</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;">7. Do this for 21 days in a row and it will be a habit!</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Bottom line is, we are all busy but here are things we habitually do every day or week no matter what and if you can do those things (ahem, watch your favorite TV shows or shower) then you can learn to pre-plan!</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1B1ChPzf8sD23u4vmAI6A2iCAViux9MJEJWxMMwE70-smPK91tsJTWeY8cJYFIDfsjFiD9CVWpvCaBj8pMiUqWIyyTk7dF-w6USHu8QLn-IFVNkOkzq4Yd1l0hCeRt805tDSDXuJbdxQ/s1600/62444_10200810966863347_746719552_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1B1ChPzf8sD23u4vmAI6A2iCAViux9MJEJWxMMwE70-smPK91tsJTWeY8cJYFIDfsjFiD9CVWpvCaBj8pMiUqWIyyTk7dF-w6USHu8QLn-IFVNkOkzq4Yd1l0hCeRt805tDSDXuJbdxQ/s320/62444_10200810966863347_746719552_n.jpg" height="320" width="320" /></a></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As always, if you have any questions about what to eat or when to eat it or why I love all this stuff so much or you want a free nutrition evaluation or you want to know anything about supplements, Herbalife, or the meaning of life you can reach my at KrissyKrash.Derbalife@gmail.com and I would be glad to help you out!</span><br />
<div style="font-family: inherit;">
<br /></div>
</div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>
Krissy Krashhttp://www.blogger.com/profile/17606352377076065996noreply@blogger.com1tag:blogger.com,1999:blog-2404483999692652855.post-70774999428063595612012-12-21T17:27:00.000-05:002013-12-06T17:32:35.521-05:00Pre-Gaming Off Skates<div style="font-family: inherit;">
<i>Tigre Force's guest blogging series: 5 drills from the <a href="http://www.allderbydrills.com/2012/02/skater-progression-diagram.html">Skater Progression Diagram</a>.</i><br />
<br />
As the topic says, this post is about learning roller derby off skates. All the new skaters are always very anxious about getting to play. But since not everyone of us are talented skaters when we start derby, we must keep safety in mind and make sure we know the basic skills well enough before starting to scrimmage.<br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Nevertheless, roller derby is a sport that requires multi-talented focus. That is one reason why skaters should start doing pack drills, blocking and all possible derby drills both off and on skates. You can actually play roller derby off-skates as well. Keep in mind that you must learn to do those moves on skates later on, so don't focus on knocking your teammates down like a boss, if you are not able to do such a killer job on skates yet. Rather have your focus on the right technique so that you can build your muscle memory.</span><br />
<br />
Footwork drills are also good to start off-skates before putting the gear on. We just had a practice with <a href="http://www.helsinkirollerderby.com/">Helsinki Roller Derby</a> (Tiina Kimari as our trainer) that we started off-skates, doing jumps on the stairs (after a proper warm up!) and ice-hockey footwork drills before putting the skates on and doing the same drills on skates.<br />
<br />
I started this guest blogging series by posting the Skater Progression Diagram (link above) which will help you explain to your skaters why derby takes so much practice before you get to play. I decided to choose five drills to give a few examples of what the different sections could include. So far we've made it to the step three.<br />
<br />
<span id="internal-source-marker_0.4132041594391548" style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1) Basic Skills and endurance - the example drill for this section is the <a href="http://www.allderbydrills.com/2012/03/quick-feet-drill.html">Quick Feet Drill</a></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">To this subject I'd like to add another link from the All Derby Drills -blog, and that is of course <a href="http://www.allderbydrills.com/2011/07/showercap-derby.html">Showercap Derby</a> aka "Sock Derby". You can do this outside, inside, in any weather!</span><br />
<br />
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">2) Blocking: positional and contact - check out <a href="http://www.allderbydrills.com/2012/07/rmrgs-blocking-drill.html">RMRG's Blocking Drill</a></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><br /></span>
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">3) Pre-Gaming off skates - this is the section that the <a href="http://www.allderbydrills.com/2011/12/human-shield-obstacle-course.html">Human Shield Obstacle Course</a> is for (and I know <a href="http://2x4rollerderby.wordpress.com/">2x4 Roller Derby</a> from Argentina has tried this drill out with an on skates variation but I encourage you all to keep it off skates! </span><a href="http://www.mcrollergirls.com.au/">Murder City Roller Girls</a> from Adelaide, South Australia<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> has also tried the drill out)</span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: x-small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSvP7ORFZx6Y-TL3V1Pf6abxkrAOHPW6itmfLrx5-o8Qvfg2c2k6ngRnEDeqCI71qcYJofDDDRHnef780cpeq1IdsS0puOH4GcaPLB_MTq56lV5q-sCObyhp_xzyQOObkeFXb6Q4NyFLk/s1600/tigre(1).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSvP7ORFZx6Y-TL3V1Pf6abxkrAOHPW6itmfLrx5-o8Qvfg2c2k6ngRnEDeqCI71qcYJofDDDRHnef780cpeq1IdsS0puOH4GcaPLB_MTq56lV5q-sCObyhp_xzyQOObkeFXb6Q4NyFLk/s320/tigre(1).jpg" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Off skates derby with Helsinki Roller Derby</span></td></tr>
</tbody></table>
<br />
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">These two off-skates drills are a perfect choice to ease down the anxious skaters who wish to already get to the next level of practicing their derby skills. If you can play derby well wearing sneakers, it will make it easier to get comfortable doing all that on skates.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">I will post the last two drill examples of the </span><a href="http://www.allderbydrills.com/2012/02/skater-progression-diagram.html" style="font-family: inherit;">Skater Progression Diagram</a><span style="font-family: inherit;"> soon, so stay tuned and keep following All Derby Drills!</span></div>
<div style="font-family: inherit;">
<span style="font-size: x-small;"><br /></span>
</div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>
Tigrehttp://www.blogger.com/profile/15783242010882246435noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-32192941669977413532012-09-25T17:15:00.001-04:002013-10-01T17:00:33.781-04:00Eat what, when, and why?!?!? My game plan for WFTDA Western Regionals<i>Most of us have a game day routine that we follow leading up to a bout. I get lots of skaters asking me what to eat on game day so I thought I would share how I got through an epic weekend of skating at Besterns.</i><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="color: black; margin-left: 1em; margin-right: 1em;"><img alt="2012 West Region Playoffs Logo" height="200" src="http://wftda.com/images/tournaments/2012/west-large.png" style="border: none;" width="175" /></span></div>
<a href="http://wftda.com/tournaments/2012/west" style="clear: left; float: left; font-weight: inherit; margin-bottom: 1em; margin-right: 1em; text-decoration: underline;"><span style="clear: left; color: black; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></span><span style="clear: left; color: black; float: left; margin-bottom: 1em; margin-right: 1em;">Regionals this weekend could have been a challenge if it hadn't been for some good preparations and packing most of what I needed to eat with me. ACDG had some tough teams to go up against and I wanted to be fueled and ready! I stocked up on </span></a><span style="clear: left; color: black; float: left; margin-bottom: 1em; margin-right: 1em;"><a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24">Formula 1 sport, Hydrate, Prolong, Prepare</a>, "<a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Energy-Fitness/Liftoff">Magic liftoff cookies</a>" as Duchess has now coined Liftoff (my healthy energy drink), and some bars and little snacks. This way I knew all I had to find was a healthy meal or two and I was good to go! We skated 2 games Friday (WASATCH and Rose City) with no crashing feeling in between them. On Saturday we skated against Rocky Mountain and thankfully I had taken <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Restore">Restore</a> Friday night because otherwise I might not have been able to walk the next day. Sunday was our final game against Sac City. Every game was challenging and I am so proud of my team and so thankful for having a kick ass nutrition program to get me through my very first Regional Tournament.</span><br />
<div>
<div style="font-weight: inherit;">
<br /></div>
</div>
<div>
<b>Here are the basics of what I did each day:</b><br />
<br />
It took me a bit of trial-and-error with my diet to come up with a plan that works for me, there are a few key points that all athletes should keep in mind when trying to match their meals and snacks to their activity. Carbohydrates are primarily what the body relies on for energy. The body needs a fairly steady source from the diet, since there’s only so much carbohydrate the body can store – in the form of glycogen – in the muscles and the liver. This doesn't mean carb loading the night before on 7 lbs of pasta is going to make you skate any faster. Keep it healthy the days leading up to a bout but powering down massive carbs the night before is not necessary. It’s important to ‘top off the tank’ with some carbohydrate before an athletic event. In choosing what to eat, all athletes need to consider how much time they have to digest before they start an athletic performance or event.<br />
<div style="font-weight: inherit;">
<br /></div>
<b>Key Points to remember:</b><br />
<ul>
<li>Foods high in fiber and fat delay digestion time so save them for after your bout.</li>
<li>Light or liquid meals digest more quickly than solid ones.</li>
<li>During <i>continuous activity that lasts longer than an hour</i>, athletes need to keep the carbohydrate coming in. <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Prolong">Specially designed sports drinks</a> are ideal for this purpose, since they provide fluid and salts as well as the right amount of carbohydrate to keep muscles well fueled; some also provide small amounts of protein that help with muscle recovery.</li>
<li><i>Post-exercise</i>, athletes must consume plenty of carbohydrate to replenish the stores in their liver and muscles. Ideally, athletes should try to eat within 30 minutes or so after their event or workout is over. Fruits, veggies, whole grains, beans and dairy products are all terrific recovery foods. This is the time to load back up on the higher fiber carbs since digestion time is no longer a concern.</li>
<li>Whey and casein – proteins derived from dairy products – are also needed after exercise to help promote muscle recovery. A <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Rebuild-Strength">protein smoothie</a> made with milk and fruit, a sandwich on wholegrain bread with a glass of milk, or some yogurt with a piece of fruit are all excellent post-exercise meal ideas</li>
</ul>
<div>
<b><br /></b></div>
<div>
<b>More than 3 hours before the game.</b></div>
<div>
Planning ahead is key! Eat a regular, balanced meal no less than 3 hours before the bout. Just keep it healthy and avoid the heavy stuff.</div>
<div>
<br /></div>
<div>
<b>Between 1 and 3 hours to start time.</b></div>
<div>
If you have only <i>an hour or two</i> before your event, then enjoy a lighter, solid meal, maybe some cottage cheese and toast, or a bowl of low fiber cereal. I usually have a chicken and veggie wrap or snack on a protein bar. If we are getting close to game time I down a Formula 1 sport shake.</div>
<div>
<br /></div>
<div>
<b>Less than 1 hour until you compete?</b></div>
For athletes who have only <i>an hour or less</i> to digest before an event, choose something that will be easy on your stomach such as a smoothie or a yogurt. I drink <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Formula-1-Sport">Formula 1 sport</a> before my bouts. 30 minutes prior to my game I drink <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Prepare">1/2 a Liftoff with 2 scoops of Prepare</a>.<br />
<br />
<a href="http://t3.gstatic.com/images?q=tbn:ANd9GcQkhCSCSB8jp4SWoUdJXVLfwz16sbGyEWLw2BBSpOcGVj02mnfekA" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcQkhCSCSB8jp4SWoUdJXVLfwz16sbGyEWLw2BBSpOcGVj02mnfekA" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0901961) 1px 1px 5px; background-color: white; border-left-color: rgb(238, 238, 238); border-right-color: rgb(238, 238, 238); border-style: solid; border-top-color: rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.0901961) 1px 1px 5px; padding: 5px; position: relative;" /></a><b>During the event?</b><br />
Keep topping up – water and use a specific sports hydration drink are both important. During the first half of the bout I drink water with <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Prolong">1-2 scoops of Prolong</a> to ensure my blood sugar doesn't crash before the second half. Then I drink water or <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Hydrate">Hydrate</a> for the rest of the bout.<br />
<br />
<b>Just completed the bout?</b><br />
Dig into some healthy snacks like fruit, raw vegetable sticks, and hummus, or a <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Rebuild-Strength">Rebuild Strength</a>.<br />
<br />
When you are doing strenuous exercise, paying attention to what you eat – and when – can have a big impact on your athletic performance, so don’t let eating become an afterthought.<br />
<br />
This is Krissy Krash, signing off! You can always hit me up with questions, for advice, to give feedback, or for a free nutrition and performance profile at <a href="mailto:krissykrash.derbalife@gmail.com">krissykrash.derbalife@gmail.com</a>. Plus, if you want to try out anything I mentioned above or you are are ready to get your ass in gear, you can get 10% off plus free 1:1 coaching from yours truly by hitting up <a href="http://www.goherbalife.com/krissykrash">www.goherbalife.com/krissykrash</a> by using the coupon code AllDerbyDrills.<br />
<br /></div>
<span style="clear: right; float: right; font-family: Times, Times New Roman, serif; margin-bottom: 1em; margin-left: 1em;"><br /></span><span style="clear: left; float: left; font-family: Times, Times New Roman, serif; margin-bottom: 1em; margin-right: 1em;"><br /></span>Krissy Krashhttp://www.blogger.com/profile/17606352377076065996noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-83689927540973910482012-09-14T18:36:00.001-04:002012-09-14T18:47:28.415-04:00<div>
<span class="Apple-style-span" style="color: #888888; font-family: Arial, Helvetica, sans-serif; font-size: 10px; line-height: 20px;"></span><br />
<h1 style="border-bottom-color: rgb(239, 239, 239); border-bottom-style: solid; border-bottom-width: 3px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: black; font-family: inherit; font-size: 3.2em; font-style: inherit; font-weight: bold; line-height: normal; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 20px; padding-left: 0px; padding-right: 0px; padding-top: 10px; text-transform: uppercase; vertical-align: baseline;">
<cufon alt="Do " class="cufon cufon-canvas" style="display: inline-block !important; font-size: 1px !important; height: 32px; line-height: 1px !important; position: relative !important; text-indent: 0px !important; vertical-align: middle !important; width: 61px;"><cufontext style="display: inline-block !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; width: 0px !important;"></cufontext></cufon><cufon alt="you " class="cufon cufon-canvas" style="display: inline-block !important; font-size: 1px !important; height: 32px; line-height: 1px !important; position: relative !important; text-indent: 0px !important; vertical-align: middle !important; width: 84px;"><canvas height="35" style="height: 35px; left: -1px; position: relative !important; top: -3px; width: 109px;" width="109"></canvas><cufontext style="display: inline-block !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; width: 0px !important;"></cufontext></cufon><cufon alt="eat " class="cufon cufon-canvas" style="display: inline-block !important; font-size: 1px !important; height: 32px; line-height: 1px !important; position: relative !important; text-indent: 0px !important; vertical-align: middle !important; width: 76px;"><canvas height="35" style="height: 35px; left: -1px; position: relative !important; top: -3px; width: 102px;" width="102"></canvas><cufontext style="display: inline-block !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; width: 0px !important;"></cufontext></cufon><cufon alt="like " class="cufon cufon-canvas" style="display: inline-block !important; font-size: 1px !important; height: 32px; line-height: 1px !important; position: relative !important; text-indent: 0px !important; vertical-align: middle !important; width: 87px;"><canvas height="35" style="height: 35px; left: -1px; position: relative !important; top: -3px; width: 112px;" width="112"></canvas><cufontext style="display: inline-block !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; width: 0px !important;"></cufontext></cufon><cufon alt="an " class="cufon cufon-canvas" style="display: inline-block !important; font-size: 1px !important; height: 32px; line-height: 1px !important; position: relative !important; text-indent: 0px !important; vertical-align: middle !important; width: 63px;"><canvas height="35" style="height: 35px; left: -1px; position: relative !important; top: -3px; width: 89px;" width="89"></canvas><cufontext style="display: inline-block !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; width: 0px !important;"></cufontext></cufon><cufon alt="athlete?" class="cufon cufon-canvas" style="display: inline-block !important; font-size: 1px !important; height: 32px; line-height: 1px !important; position: relative !important; text-indent: 0px !important; vertical-align: middle !important; width: 169px;"><canvas height="35" style="height: 35px; left: -1px; position: relative !important; top: -3px; width: 187px;" width="187"></canvas><cufontext style="display: inline-block !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; width: 0px !important;"></cufontext></cufon></h1>
<div style="text-align: center;">
<span class="Apple-style-span" style="line-height: 20px;"><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">DO YOU EAT LIKE AN ATHLETE?</span></b></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; line-height: 20px;"></span></div>
<h5 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: black; font-family: inherit; font-size: 1.4em; font-style: inherit; font-weight: bold; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; vertical-align: baseline;">
</h5>
<h5 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.4em; font-style: inherit; font-weight: bold; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; vertical-align: baseline;">
<span class="Apple-style-span" style="color: black;">Whether you</span>’re fresh meat or an all star, you food choices can have a huge impact on your performance.</h5>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://t3.gstatic.com/images?q=tbn:ANd9GcQwVVNO_bbSkGa96bh-kmyPKkZFX7rK155U5iQ-PxTHG6miArzk-w" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcQwVVNO_bbSkGa96bh-kmyPKkZFX7rK155U5iQ-PxTHG6miArzk-w" /></a></div>
<div style="text-align: left;">
<span class="Apple-style-span" style="line-height: 20px;">When you’re really active, you can burn through a lot of calories – so much so, that it often seems there’s no way to satisfy your appetite. So many skaters these days cross train, play other sports, and live an incredible active lifestyle. Pre workout and post workout can often be the danger time: when your appetite is out-of-control, it’s tempting to let yourself eat whatever you want – thinking that you will ‘burn it off’ later. Remember though – even when your calorie needs are high, you don’t have license to eat foods with little nutritional value.</span></div>
</div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; line-height: 20px;"></span><br />
<h5 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.4em; font-style: inherit; font-weight: bold; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 16px;">To eat like an athlete you need to think about food as fuel.</span></h5>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; line-height: 20px;">
</span>
<br />
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; line-height: 20px;">Ask yourself about the benefits of a particular food: is it protein or carb based, does it contain the nutrients you need? You can’t let yourself be tempted by only thinking about the taste, or by constantly giving into cravings for sweet or fatty food.</span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; line-height: 20px;">
</span>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; line-height: 20px;">Getting fueled up for activity means having the right pre workout meals, staying hydrated, and properly refueling after an event or workout. If you’re a picky eater, vegetarian, or vegan, meeting these goals can be challenging, so think about your athletic aims and keep in mind that that a healthy diet is vital for a good performance.</span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; line-height: 20px;">
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
An athlete’s body is like an engine – one that needs the right fuel to run properly. Healthy carbohydrates – from fruits, vegetables and grains (like whole grain breads, rice and corn) – are the body’s preferred source of fuel, not beer and french fries... I know its hard to believe. These good carbs help to not only sustain exercise, but they are needed afterwards to help replenish body stores.</div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
The body also needs healthy lean proteins – from foods like lean meats, poultry, fish, milk, yogurt, eggs and soybeans – to help build and repair muscles after exercising, and small amounts of healthy fats (from foods like avocados or nuts) to help meet calorie needs.</div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
Try these basic tips for healthy eating to keep you properly ‘fueled up’ for exercise:</div>
<h4 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.6em; font-style: inherit; font-weight: bold; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<strong style="font-weight: bold;">Before a workout</strong></h4>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
You need to ‘top off the tank’ with some carbohydrates to provide energy. The best choices are foods that are easy to digest like a fruit smoothie, a carton of yogurt or a small bowl of cereal and milk. Keep meals low in fat so they’ll be easy to digest.</div>
<h4 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.6em; font-style: inherit; font-weight: bold; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<strong style="font-weight: bold;">During exercise</strong></h4>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<strong style="font-weight: bold;"></strong>Staying hydrated is key. Water is fine if you’re exercising for less than an hour, but a <span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="border-color: initial; border-style: initial; font-style: inherit; outline-color: initial; outline-style: initial;">hydration drink</span></span> is great for extended exercise or when the weather is particularly hot or humid. High or low carb hydration drinks will depend on the duration of your workout.</div>
<h4 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.6em; font-style: inherit; font-weight: bold; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<strong style="font-weight: bold;">After exercise</strong></h4>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<strong style="font-weight: bold;"></strong>It’s important to refuel muscles with some healthy carbohydrates and protein. A healthy meal replacement shake is an all-time favorite recovery food since it provides fluid, potassium, carbohydrates and protein – all of which the body craves after activity. Other great post-exercise foods are sandwiches, fruits, yogurt.</div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
Your body needs fiber, but it’s best to eat high-fiber foods<em style="font-style: italic;"> after</em> exercise, rather than before, to avoid stomach distress. Save the wholegrain breads and pastas for after your game, race or workout.</div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 1.3em; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 1.8em; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
If you have high calorie needs, make healthy higher calorie choices that are also nutrient-rich like nuts, 100% fruit juices, dried fruits, peanut butter and trail mix.</div>
</span><br />
<br />
<br /></div>
<!-- // MAILCHIMP SUBSCRIBE CODE \\ -->
<a href="http://eepurl.com/pw11P"><b>Click here to contact Krissy Krash with questions, comments, or for more info<i></i></b></a>
<!-- \\ MAILCHIMP SUBSCRIBE LINK // -->Krissy Krashhttp://www.blogger.com/profile/17606352377076065996noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-43681298929821086392012-08-04T20:02:00.002-04:002012-08-04T21:00:33.389-04:00Building your strategies<div style="font-family: inherit;"><span style="font-size: small;"><b><span class="Apple-style-span" style="color: #3d85c6;">Alternative names:</span></b> --</span></div><div style="font-family: inherit;"><span style="font-size: small;"><b><span class="Apple-style-span" style="color: #3d85c6;">Objective:</span><span style="color: #cc0000;"> </span></b><span class="postbody">To create customized strategies and counter-strategies for your own team; to practice thinking strategically about roller derby</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b><span class="Apple-style-span" style="color: #3d85c6;">Typical length of drill:</span></b><span style="color: black;"> 2 hours</span></span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><span class="Apple-style-span" style="color: #3d85c6;"><b>Materials needed:</b> </span>Your team, a secretary to take detailed notes and send them all out to team members in a timely fashion</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b><span class="Apple-style-span" style="color: #3d85c6;">Skill level required:</span></b> A basic understanding of the game and rules</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><span style="color: #3d85c6;"><b>Description: </b></span></span></span>There comes a time in every team's life (perhaps as often as every season) when the whole team needs to sit down and think about / discuss / develop / improve / edit / write down their strategies. We do this so that we are all on the same page, so that everyone in the team knows what to do in every situation (or so we hope). Learning new moves is great, practicing different moves is great, but without a plan of execution, these are basically just that: moves. Not strategies. A strategy (as explained by <a href="http://en.wikipedia.org/wiki/Strategy">Wikipedia</a>) "is a plan of action designed to achieve a specific goal. Strategy is all about gaining (or being prepared to gain) a position of advantage over adversaries or best exploiting emerging possibilities. As there is always an element of uncertainty about future, strategy is more about a set of options ("strategic choices") than a fixed plan."<br />
<br />
So how do we begin to put our moves to good use, to create plans of action and sets of options? How do we ensure that all of our teammates know that in situation A the team will execute strategy B, and in situation X the team will execute strategy Y? We have to start from the hypothetical situation, think of the goal we must achieve in that situation, and devise a strategy for achieving that goal. For example:<br />
<br />
Situation: We're up 50+ points, there is 15 minutes or less remaining in the game<br />
Goal: Don't give the opposing team an opportunity to score by playing for time <br />
Strategy: [<i>insert strategy here</i>]<span style="font-size: small;"><span class="postbody"> </span></span><br />
<br />
<span style="font-size: small;"><span class="postbody">To help my team work out strategies, I created a questionnaire of sorts. We thoroughly analyzed </span></span><span style="font-size: small;"><span class="postbody">all the different potential scenarios on the questionnaire</span></span><span style="font-size: small;"><span class="postbody">, thought in depth about what we needed to do to maximize our chances of gaining an advantage in those scenarios, and then created a plan of action using the moves we had learned and practiced at our training sessions. From this we got our strategy hand-book. The hand-book was a living document that got updated as strategies developed and rules changed, but it was a really important tool for the team because it helped us with our teamwork and unity -- we all knew what we were expected to do in what scenario.</span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-size: small;"><span class="postbody"><br />
</span></span><br />
<span style="font-size: small;"><span class="postbody">So without further ado, to help you out with your own strategy hand-book, here is the questionnaire that we used:</span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><u><span style="font-size: small;"><span class="postbody">What do we do when:</span></span></u></div><ul><li><span style="font-size: small;"><span class="postbody">We are losing in the first half? Losing in the second half? Losing at the end of the game?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">We are winning in the first half? Winning in the second half? Winning at the end of the game?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">We are outnumbered at the beginning of a jam? In the middle of a jam? At the end of a jam?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">We outnumber the opposing team at the beginning of a jam? In the middle of a jam? At the end of a jam?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">We have lead jammer?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">We don't have lead jammer?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">Our jammer is in the box?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">Their jammer is in the box?</span></span></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-size: small;"><span class="postbody"><br />
</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><u><span style="font-size: small;"><span class="postbody">When do we:</span></span></u></div><ul><li><span style="font-size: small;"><span class="postbody">Play offense?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">Play defense?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">Force the jammer whistle? Do a knee start?</span></span></li>
<li><span style="font-size: small;"><span class="postbody">Play for time? Start the game slow?</span></span></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
<span style="font-size: small;"><span class="postbody">As you answer these questions in your group, also keep in mind counter-strategies: What do we do when THEY do a knee start? When THEY play for time? Cover all your bases.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-size: small;"><span class="postbody"><br />
</span></span></div></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b><span class="Apple-style-span" style="color: #3d85c6;">Additional notes:</span></b> </span></span>When we did these strategy sessions we basically all sat down in a teammate's living room and went through each question in meticulous detail. We did not watch anything as we were drawing from what we already knew from bouting and scrimmaging a lot. The sessions would take a long time but we felt confident with our plans after we finished. Because roller derby is still developing, and at a fast rate, any and all written plays and strategies must be living documents; what has worked this season may not work the same next season. Even though we like what we have now does not mean that we're going to use it in the game after next. The sport can change quickly so all of your strategies and plays must be adaptable. Not to mention, other teams' strategies change quickly so you must change yours so as to know how to react in a new situation. Know that some times you gotta "kill the baby" -- the strategy you so loved last season and spent hours perfecting might be totally obsolete (or even illegal) this season. Throughout the season my team would work on the strategies we had written down, improve upon them, edit them, but since we already had that initial written document from our first session the improvements were simpler as we could just work on them during our on-skates practice time. I also have to say that I think working on the strategies as a group can be more useful than having a strategy hand-book just given to you by your captains/coaches to study. Being part of the process of breaking down the situation and building up the plan can really help a person execute the strategy well and at the right time.<br />
<br />
The questionnaire in this posting is also a living document -- if you feel that something should be changed / removed / added, just drop a line in the comments below!</div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"> </span></span></div><div style="font-family: inherit;"><span style="font-size: small;"> </span></div>Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com1tag:blogger.com,1999:blog-2404483999692652855.post-35883785646036465912012-07-26T15:14:00.000-04:002012-07-26T15:14:37.412-04:00Simon Says<div style="font-family: inherit;"><span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> Simón Dice / Kungen Befaller / Kapteeni Käskee / Kommando Pimperle</span></div><div style="font-family: inherit;"><span style="font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b><span class="postbody">To practice basic skills; to practice paying attention and listening to your teammates; agility; communication; warm-up</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> 5-10 minutes</span></span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><span style="color: black;"></span><b style="color: #cc0000;">Materials needed:</b> None</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> None</span></span></div><div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> This is simply the classic <a href="http://en.wikipedia.org/wiki/Simon_says">Simon Says</a> game with the added bonus of being on skates and thus being able to practice some basic skills while having fun. Decide first if you alone will give commands or if you'll be giving the skaters turns to do it too. Also decide on the punishment for doing something at the wrong time -- I like to give 5 or 10 push-ups. Once the skaters have spread out around your practice space (everyone will need some room around them to shuffle and move around), face them and start giving commands. For example:</span></span></div><br />
<ul><li>Get low</li>
<li>Lay down</li>
<li>Jump</li>
<li>Shuffle left/right</li>
<li>March in place</li>
<li>Run on your toestops</li>
<li>Drop to a knee</li>
</ul><br />
<div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody">The possibilities are endless! Make sure you enforce the punishment for any time a skater does something when you have NOT started the command with "Simon says...". For an added challenge, have the skaters do multiple commands at once and dole out punishment if they stop doing one of the tasks to start the next one (e.g. "March in place" and "Get low" -- skaters should continue marching while getting low unless Simon has said to stop marching).</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><br />
</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody">For more advanced skaters you can remove the "Simon says..." aspect and simply have a commander-in-chief who tells the others what to do in rapid succession ("Jump, down, shuffle left, shuffle right, down, up, run, stop, back, shuffle right..."). That can transform this into a conditioning or endurance drill as well.</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><br />
</span></span></div></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> This is a fun way both to start and to end practice, and it's a good way for a skater to practice doing what they are being told (that sounds wrong but bear with me here). Derby is a team sport and it should show when you are playing. Even if you disagree with the strategy your teammate is commanding the pack to execute, it is better to fail as a team than to go it alone. We need each other on the track -- the jammers need the blockers to make holes, the blockers need the jammers to score points, the blockers need the blockers to protect points. When you are on the track it is almost *always* better to do the wrong thing as a team than the right thing by yourself, because it's like we used to say in NHRD: "When you're alone, you're a loser." As a team we can accomplish anything. And hell, if we fail, at least I didn't fail by myself.</span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"> </span></span></div><div style="font-family: inherit;"><span style="font-size: small;"> </span></div>Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-79280048037062967512012-07-21T23:55:00.000-04:002012-07-21T23:55:19.350-04:00Obstacle Course<div style="font-family: inherit;"><span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> Popsicle Horse</span></div><div style="font-family: inherit;"><span style="font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b><span style="color: #cc0000;"><span style="color: black;">Customizable, but a basic obstacle course is great for </span></span><span style="color: black;">developing agility</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> 15 minutes</span></span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Materials needed:</b> Whatever you can think of! Lots of cones to jump over, people to juke around around, pads to step over, lines at which to perform a fall, etc.</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> None -- you can customize every obstacle course to the skill level of your skaters</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> Decide in advance if you want your obstacle course to be a continuous loop or a one-at-a-time set up where the other skaters do squats (or something similar) while waiting in line for their turn. Set up obstacles around the track that create situations for skaters to practice something that you have been working on recently or something that they need to work on in particular (e.g. weaving, jumping, hopping, crossovers, backwards skating, falls, slides, stops, communication, sideways skating, stepping, etc.). Once you are finished and have demonstrated for the skaters what they should be doing through the course, let them have at it! Run the course for as long as needed, or until everyone has gotten to try it a couple of times. The illustrations below show examples of obstacle courses.</span></span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGBnzE2p5UzRLOz0dD4jFpCbCeBZZxIod_1Km4EvF0PZRSIdtuKNNfGusb3AMbyNPiN5Vy6Z7ebtYnwGXCxHfTE_r4oGKbthx73muqaToHowMMPhhqlbG-Y9OjjHdWJj85OKDBRqvN-Qlf/s1600/Obstacle_course_one-at-a-time.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGBnzE2p5UzRLOz0dD4jFpCbCeBZZxIod_1Km4EvF0PZRSIdtuKNNfGusb3AMbyNPiN5Vy6Z7ebtYnwGXCxHfTE_r4oGKbthx73muqaToHowMMPhhqlbG-Y9OjjHdWJj85OKDBRqvN-Qlf/s400/Obstacle_course_one-at-a-time.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Illustration of a one-at-a-time obstacle course.</td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGjSjjq1TgMy3pMZwGa1t2nwjL3DfoSHNQLCQx4ZAfDGa-IK-ew8VRQ6o8rTMSsrY-QQCmxnkWwpT7PmfddmUOfsSqQS65rqvGFywZdiAA1tsm4HYRPtQsyOGMXsrQx70qEMb_TaX7xuox/s1600/Obstacle_course_double_continuous.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGjSjjq1TgMy3pMZwGa1t2nwjL3DfoSHNQLCQx4ZAfDGa-IK-ew8VRQ6o8rTMSsrY-QQCmxnkWwpT7PmfddmUOfsSqQS65rqvGFywZdiAA1tsm4HYRPtQsyOGMXsrQx70qEMb_TaX7xuox/s400/Obstacle_course_double_continuous.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Illustration of a continuous obstacle course with TWO paths to choose from.</td></tr>
</tbody></table><br />
<br />
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> This is a simple classic that can be customized to whatever your needs are. The obstacle course can incorporate both simple and complex exercises, from toe stop walking and double knee slides to hits and turns.</span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"></span></span></div><div style="font-family: inherit;"><span style="font-size: small;"></span></div>Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-78566094549492499122012-07-19T18:00:00.003-04:002012-07-25T13:30:53.463-04:00Ref Pace Line<i>The following drill was submitted by Riff Reff of <a href="http://rollergirlz.de/">the Stuttgart Valley Rollergirlz</a>.</i><br />
<br />
<b><span class="Apple-style-span" style="color: #f1c232;">Alternative names:</span></b> --<br />
<span class="Apple-style-span" style="color: #f1c232;"><b>Objective:</b></span> Getting used to make and pick up calls while skating<br />
<span class="Apple-style-span" style="color: #f1c232;"><b>Typical length of drill:</b></span> 15 minutes<br />
<span class="Apple-style-span" style="color: #f1c232;"><b>Materials needed:</b></span> --<br />
<b><span class="Apple-style-span" style="color: #f1c232;">Skill level required:</span></b> --<br />
<span class="Apple-style-span" style="color: #f1c232;"><b>Description:</b></span> Form a pace line on the outside of the track. Skate at a moderate pace a good arm's length behind each other. The last person in line makes up a call (colour-number-verbal cue). The person in front repeats the call, then the next and so on until everyone has repeated the call. Once the first skater in the line made the call s/he takes off around the track and re-joins the pace line from behind. Then s/he makes a new call and so on.<br />
<br />
You can increase the pace with every round. You should also change to non-derby direction halfway through the drill. Remind the participants to look back over their shoulder in the turns, towards the center of the track. The more experienced the participants are, the higher the call frequency and pace.<br />
<br />
<b>Variation: </b>Form another pace line in the infield and zig zag the call across the track. Swap groups from inside to outside every couple minutes.<br />
<br />
<b><span class="Apple-style-span" style="color: #f1c232;">Additional notes: </span></b>This is a good drill to take new and intermediate skaters' focus off their skating and getting them used to communicate calls and to look and listen for things around them. Also, this drill can be done while skaters are on the track.Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-12605236902485378172012-07-17T18:23:00.003-04:002012-07-17T18:32:03.576-04:00Dodgeball<div style="font-family: inherit;"><span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> Roller Dodge, Between Two Fires / Kahden tulen välissä</span></div><div style="font-family: inherit;"><span style="font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b><span class="postbody">To get comfortable moving around on your skates; to improve your agility; to improve your reaction time; to practice playing both offense and defense at the same time (if playing with more than one ball)</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> 30 mins</span></span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><span style="color: black;"></span><b style="color: #cc0000;">Materials needed:</b> Many cones or brightly colored painter's tape to mark out the different areas; one or more large, soft foam balls; 10 or more skaters divided into two separate teams</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> A command of basic skills is important so that no one gets injured</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> Decide in advance if you will use one, two, or more balls in this game (directions below are for a game using TWO balls).<br />
<br />
Make a large rectangle on the floor using your cones or painter's tape, and split the rectangle in half creating two facing courts. The end zone behind each side of the court is "the field". One player from each team is stationed in the field behind the opposing team's court (see illustration). This way both teams are flanked by opponents on each side. For the purpose of this explanation we will call this person "the cow". Each cow gets a ball at the beginning of the game, and when the whistle blows, the cows are the first to start throwing the balls. </span></span>Remember to always aim BELOW the neck when you throw the ball.<br />
<br />
The object of the game is to hit people from the opposing team with the ball in order to send them to the field. Once all members of one team are in the field, the opposing team wins the game.<br />
<br />
The skaters who are on the court are allowed to catch and throw the balls as well. If a ball is caught before it hits the ground, the thrower of the ball gets sent to the field. In advanced game play, each time a ball is caught, a member of the catcher's team is simultanously allowed to return from the field to the court (you should decide in advance if you would like to play the game with this bonus, note that it makes the game longer). Any time a ball hits a player before hitting the ground, that person is sent to the field. This includes failed catches. Players on the same team are allowed to pass the ball to one another, either by throwing or rolling (and you cannot send your own teammates to the field by doing this). Players on the court are not allowed to retrieve balls from the field and players in the field are not allowed to retrieve balls from the court. No one is permitted to retrieve balls from the opposing team's court or field. Players in the field are allowed to pass the ball to the players on the court, and vice versa.<br />
<br />
In the illustration below you will see that the field extends beyond the end zone to wrap around the courts completely. Decide in advance if you wish to allow your cows to use the whole area around the court or only the end zone behind each court.<br />
<br />
<span style="font-size: small;"><span class="postbody"><br />
</span></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwyw6IEe2dWQVl7njcKzgyP_tKhwMXEdC93mtdez6GqNQxaCHTFlqiUZ2C9KWySJ45PuvmGHEuZfzPhhUA0rVvoVtG7e7_5OTyk6p5KlqkhyphenhyphencnNfeMybDUl6zqtrsmu2H8cDlRVxBvMQaq/s1600/Between_Two_Fires.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwyw6IEe2dWQVl7njcKzgyP_tKhwMXEdC93mtdez6GqNQxaCHTFlqiUZ2C9KWySJ45PuvmGHEuZfzPhhUA0rVvoVtG7e7_5OTyk6p5KlqkhyphenhyphencnNfeMybDUl6zqtrsmu2H8cDlRVxBvMQaq/s400/Between_Two_Fires.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">An illustration of a team of 6 yellow skaters playing<br />
against a team of 6 green skaters, using an extended field.</td></tr>
</tbody></table><span style="font-size: small;"><span class="postbody"><br />
</span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> <a href="http://www.rollerdodgeball.org/">Roller Dodge</a> is an actual, legitimate sport, developed by <a href="http://www.facebook.com/tom.green.77582">Tom Green</a>, a retired referee for the <a href="http://www.derbydevils.com/">Dallas Derby Devils</a>. The version portrayed here in this drill is a bit different though, this one is based on a children's game. I learned this one from my teammates in Finland and we had an incredible time playing it. The game was not only fun but it was a great team builder, and I think this is an excellent way to do some bonding with the referees as they too like to have fun and they too need to work on their skating skills, agility, and reaction time!</span></span><br />
<br />
Please note: This is a drill you can also do OFF skates!</div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"> </span></span></div><div style="font-family: inherit;"><span style="font-size: small;"> </span></div>Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-22103175070577797072012-07-12T11:50:00.006-04:002012-07-12T13:48:30.808-04:00RMRG’s Blocking Drill<i>Tigre Force's guest blogging series: 5 drills from the <a href="http://www.allderbydrills.com/2012/02/skater-progression-diagram.html">Skater Progression Diagram</a>.</i><br />
<br />
DRILL TWO<br />
Blocking: Positional and contact: RMRG's Blocking Drill<br />
<br />
<b><span class="Apple-style-span" style="color: #cc0000;">Alternative names:</span></b> I bet this drill has a real name too, I learned it from the <a href="http://rockymountainrollergirls.com/">Rocky Mountain Rollergirls</a> and so I named it after them<br />
<b><span class="Apple-style-span" style="color: #cc0000;">Objective: </span></b>To keep the jammer behind a blocker wall of two<br />
<b><span class="Apple-style-span" style="color: #cc0000;">Typical length of drill: </span></b>20-30 mins<br />
<b><span class="Apple-style-span" style="color: #cc0000;">Materials needed: </span></b>8 cones<br />
<span class="Apple-style-span" style="color: #cc0000;"><b>Skill level required: </b></span>WFTDA minimum skills<br />
<span class="Apple-style-span" style="color: #cc0000;"><b>Description: </b></span>(see attachment)<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8T3PkliC2V_PfWgA5AwYh_wyboQRLJya3-z7wDWrG4ha1mVmQJVMZDK1VUJFJF2Ydyu6Nf6wa1LXAPj2GpL-EtzpuC_ChhqQ8KSM5HRPbwdsKrIWMr8m9hnwN8-vS5tsu364khPcCZYo/s1600/RMRG_BlockingDrill.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8T3PkliC2V_PfWgA5AwYh_wyboQRLJya3-z7wDWrG4ha1mVmQJVMZDK1VUJFJF2Ydyu6Nf6wa1LXAPj2GpL-EtzpuC_ChhqQ8KSM5HRPbwdsKrIWMr8m9hnwN8-vS5tsu364khPcCZYo/s400/RMRG_BlockingDrill.jpeg" width="400" /></a></div><br />
<br />
The skaters are divided into four groups. Everybody gets to practice each position: inside blocker, outside blocker, jammer. The skaters form four lines inside the track on each turn. There are blockers in a line by the pivot line and jammers in a line by the jammer line. Both pivot and jammer lines are marked on each side of the track (four groups of skaters allow the skaters more time to practice this, since the rotation time is faster with more groups).<br />
<br />
The blockers form a wall of two (on the pivot line on each side of the track), and their purpose is to keep the jammer behind them as long as they can. They should not pass the line marked by cones right behind the jammer line. If there is some heavy blocking, pushing or hitting involved, make sure the action ends at the cones, to make sure no one bumps into the jammers getting ready for their round.<br />
<br />
Rotate the groups every 5 mins so that every skater gets to practice both blocking and jamming. The blockers should make sure they switch from inside to outside (and vice versa) on each round.<br />
<br />
<b><span class="Apple-style-span" style="color: #cc0000;">Additional notes: </span></b>The drill probably has an official name. I didn’t catch it while skating with Rocky Mountain Rollergirls in August, 2011.<br />
<br />
<div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"> </span></span></div><div style="font-family: inherit;"><span style="font-size: small;"> </span></div>Tigrehttp://www.blogger.com/profile/15783242010882246435noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-25663816823166308762012-07-10T21:31:00.003-04:002012-07-25T13:33:30.373-04:00If you can dodge a wrench...<b><span class="Apple-style-span" style="color: #cc0000;">Alternative names:</span></b> --<br />
<span class="Apple-style-span" style="color: #cc0000;"><b>Objective: </b></span>Agility, balance, reaction time<br />
<b><span class="Apple-style-span" style="color: #cc0000;">Typical length of drill: </span></b>5-15 minutes (depends on the number of participants)<br />
<span class="Apple-style-span" style="color: #cc0000;"><b>Materials needed: </b></span>Four cones and 1 <b>soft</b> ball (or ball-like substitute, i.e. bunched up shirts or socks -- having to dodge your teammates' sweaty gear makes this drill even more effective)<br />
<b><span class="Apple-style-span" style="color: #cc0000;">Skill level required:</span></b> None<br />
<span class="Apple-style-span" style="color: #cc0000;"><b>Description:</b></span> Mark out a medium-sized square on the floor with the cones. Each skater is going to stand in the middle of this square for 60 seconds (or until they get hit out) while the other skaters try to throw the ball at them. The skater's job is to dodge, duck, and avoid the ball, making this an excellent practice in balance, agility, and reaction time. If you want to make it competitive, time all of the skaters while they are in the middle to see who can avoid being hit by the ball the longest. Alternatively, create multiple groups of three and have two skaters on the outside of the square tossing the ball to each other while trying to hit the person in the middle. This way everyone can get more time inside the square, plus the skaters on the outside get practice as well. To challenge your skaters, shrink the size of the square.<br />
<span class="Apple-style-span" style="color: #cc0000;"><b>Additional notes:</b></span> This is a fun and easy drill that can really help people with their reaction skills and balance. I love sneaky drills like this where you are learning things without even realizing it. You are focusing so much on the ball and where it is being tossed that you forget your are on skates. This drill is appropriate for newer skaters, and it's also great if you're struggling with a small practice space!<br />
<br />
If you like this drill, you might also enjoy <a href="http://www.allderbydrills.com/2012/07/dodgeball.html">dodgeball on skates</a>!Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-46367841626848569382012-04-17T20:33:00.000-04:002012-04-17T20:45:06.954-04:00Redbull and Cheetos and French Fries OH MY! Eating on the road when you travel for derby<div>
<div style="font-family: inherit;">
<a href="http://www.federaltravel.com/images/plane.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="158" src="http://www.federaltravel.com/images/plane.gif" width="200" /></a><b>Away games! YAY! Its always so exciting to travel for derby. You get to see new places, meet new people, and knock over total strangers. But what always remains constant is the ever pressing question of "Oh crap, what are we gonna eat?"</b></div>
<div style="font-family: inherit;">
<b><br /></b></div>
<div class="separator" style="clear: both; font-family: inherit; text-align: center;">
</div>
<div class="separator" style="clear: both; font-family: inherit; text-align: center;">
<a href="http://t3.gstatic.com/images?q=tbn:ANd9GcT1oSGpPNZDrmtRnl6dC96we4NNy31ZjVHIF1aawGqHRjyloPf-RA" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://t3.gstatic.com/images?q=tbn:ANd9GcT1oSGpPNZDrmtRnl6dC96we4NNy31ZjVHIF1aawGqHRjyloPf-RA" width="144" /></a></div>
<div style="font-family: inherit;">
<a href="http://t3.gstatic.com/images?q=tbn:ANd9GcTKIo_CXn7r4nDGuUSywwjWXvBNr9Y9eFD8iWviCjX6hklN5MK7yA" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://t3.gstatic.com/images?q=tbn:ANd9GcTKIo_CXn7r4nDGuUSywwjWXvBNr9Y9eFD8iWviCjX6hklN5MK7yA" width="187" /></a><b>Traveling as an athlete can be tricky. Its not like that college road trip where Cheetos, Big Macs, and unlimited Mountain Dew become totally acceptable for the long weekend. Nope. You've got a game (or games) to skate and traveling alone will take enough out of you so its important to fuel yourself properly to be ready to dish out a health serving of ass kicking once you get there. </b></div>
<div class="separator" style="clear: both; font-family: inherit; text-align: center;">
<a href="http://t3.gstatic.com/images?q=tbn:ANd9GcQvYUz1mMftOiSlLSIejx8ZEFFHASGzLYu8pgKIlamjv4Cux5Rx" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"></span></a></div>
<div style="font-family: inherit;">
<b><br /></b></div>
<div style="font-family: inherit;">
<b><span class="Apple-style-span" style="font-size: x-large;">So how the F*#k do you travel and manage to stay game ready?</span></b></div>
<div style="font-family: inherit;">
<b><br /></b></div>
<div style="font-family: inherit;">
<b><span class="Apple-style-span" style="font-size: large;">One word for you: </span><span class="Apple-style-span" style="font-size: x-large;">PREPLAN</span></b></div>
<div style="font-family: inherit;">
<b><br /></b></div>
<div style="font-family: inherit;">
<b>Its key to preplan and pack what you're going to need for the weekend instead of hoping you can just wing it through the weekend.</b></div>
<div style="font-family: inherit;">
<b><br /></b></div>
<div style="font-family: inherit;">
<b>My Packing list for Dust Devil last weekend included:</b></div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<b><a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Weight-Management/Formula-1/Formula-1-Nutritional-Shake-Mix">Formula 1 </a>and </b><b><a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Weight-Management/Protein/Protein-Drink-Mix">Protein Drink Mix</a> </b>(2 scoops of each of these two together can be a 200 calories 24 grams of protein healthy meal anywhere you get stuck. just add water)</div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<b><a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Weight-Management/Snacks">Protein Bars</a></b> - so much better than snickers or other gas station crap. Having it packed ahead of time makes those gas stops easier to avoid making bad decisions.</div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<a href="http://t3.gstatic.com/images?q=tbn:ANd9GcQvYUz1mMftOiSlLSIejx8ZEFFHASGzLYu8pgKIlamjv4Cux5Rx" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcQvYUz1mMftOiSlLSIejx8ZEFFHASGzLYu8pgKIlamjv4Cux5Rx" /></a><b>Almonds and Cranberries</b>- a great snack just don't eat the whole bag! Raw or roasted, skip the salted or sugar coated...or chocolate covered.</div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<b>Celery and Peanut Butter</b> is a great on the go healthy snack as well but again, if you find yourself licking the bottom of the jar you may have gone too far.</div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<b>Apples and Cucumbers and Banannas</b> and other easily portable fruits and veggies</div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<b><a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24">Hydrate</a> </b>- low calories electrolytes to drink throughout the day because car rides and planes dehydrate you but you don't need the sugars from a sugary hydration drink if you're sitting around. Ever notice you get a headache when you travel? Sip a hydrate and you'll likely feel loads better.</div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<b><a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24">Restore </a></b>- take 2 at night to reduce exercise induced inflammation and keep you from getting super sore the next day. This is a lifesaver for tournament weekends. While your opponents wake up day two of a tourney and feel like 80 year old grannies, you will wake up ready to hip check the world!</div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<b>Best Defense</b> - Airplanes especially carry butt loads of germs. I start taking best defense before I even get on the flight and take it throughout an entire tournament weekend. You will be exchanging sweat with lots of ladies over the weekend (both at the bar and on the track) so its important to keep your immune system strong. The echinacea and vitamin C in here will keep your immune system game ready all weekend.</div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<b><a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24">Prepare, Prolong, Liftoff, Rebuild Endurance</a> </b>my pre/during/post game ritual of awesomeness... you can read about these in my other blogs. Today we're talking about travel eating.</div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
I also suggest that you ask your hotels to give you a fridge and then find the nearest grocery store and stock up on veggies, fruits and hopefully fresh deli meat. Usually the hotel breakfast is carb city with minimal protein options and its always good to try and keep your travel food routine as close to your home eating routine as possible so I will always make a shake in the room for breakfast then swing by the Hotel complimentary breakfast to grab some fruit, yogurt and granola to take to the track a mid morning snack if they have it. But, the great thing about preplanning and packing what i mentioned above is I can have a shake for breakfast, a shake pregame, a few snacks and only really have to find one solid meal out in the traveling madness each day.</div>
<div style="font-family: inherit;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://t3.gstatic.com/images?q=tbn:ANd9GcQkhCSCSB8jp4SWoUdJXVLfwz16sbGyEWLw2BBSpOcGVj02mnfekA" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcQkhCSCSB8jp4SWoUdJXVLfwz16sbGyEWLw2BBSpOcGVj02mnfekA" /></a></div>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #222222; line-height: 18px;">This is Krissy Krash, signing off! You can always hit me up with questions, for advice, to give feed back, or for a free nutrition and performance profile at krissykrash.derbalife@gmail.com Plus if you want to try out anything I mentioned above or you are are r</span>eady to get your ass in gear, you can get 10% off plus free 1:1 coaching from yours truely by hitting up <a href="http://www.goherbalife.com/krissykrash">www.goherbalife.com/krissykrash</a> by using the coupon code AllDerbyDrills </span><br />
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<br /></div>
<div style="font-family: inherit;">
<span class="Apple-style-span" style="color: #cc0000;"><br /></span></div>
<div style="font-family: inherit;">
<span class="Apple-style-span" style="color: #cc0000;"><br /></span></div>
<div style="font-family: inherit;">
<span class="Apple-style-span" style="color: #cc0000;"><br /></span></div>
<div style="font-family: inherit;">
<span class="Apple-style-span" style="color: #cc0000;"><br /></span></div>
</div>
<div style="font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="font-family: inherit;">
<span style="font-size: small;">
</span></div>Krissy Krashhttp://www.blogger.com/profile/17606352377076065996noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-10383555241261753402012-04-05T20:39:00.002-04:002012-04-17T19:41:40.125-04:00Food is Fuel - The Skinny on Carbs, Calories and Proteins<div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfb6NGCYFHESiWa5fbXG0pjwENKvb2tc3eGAgQCCSxi6bV8DtX95ZZA3QFMvDTAwN7sXJTZmTgX1ACfZTZoy_wwmNwKvU1wcwh2G40gz7GrtV9fQ4x1LcITNeNFsUGC8_jJVJKsCvz-kao/s1600/FoodFuel3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="http://s3.media.squarespace.com/production/987594/11456672/wp-content/img/2011/03/food-is-fuel.JPG" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://s3.media.squarespace.com/production/987594/11456672/wp-content/img/2011/03/food-is-fuel.JPG" /></a><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfb6NGCYFHESiWa5fbXG0pjwENKvb2tc3eGAgQCCSxi6bV8DtX95ZZA3QFMvDTAwN7sXJTZmTgX1ACfZTZoy_wwmNwKvU1wcwh2G40gz7GrtV9fQ4x1LcITNeNFsUGC8_jJVJKsCvz-kao/s200/FoodFuel3.jpg" width="200" /> <span class="Apple-style-span" style="color: black;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span class="Apple-style-span" style="font-size: x-large;">Food is fuel.</span> </div>
<div class="" style="clear: both; text-align: center;">
<span class="Apple-style-span" style="color: black;">Your body is a lean, mean, roller derby machine....or a broken down junker...depending on the kind of fuel you put in it and how long you leave it sitting stagnant in the garage (or in front of the TV). Its important that as athletes we get a combination of whole foods and supplementation in order to get everything the body needs. So how do we weed through the crap and look at nutritional facts to know whats right for what? Especially with so many high tech nutrition products on the market, its hard to know what you are supposed to take for what and why.</span></div>
<div class="" style="clear: both; text-align: center;">
<span class="Apple-style-span" style="color: black;"><br />
</span></div>
<div class="" style="clear: both; font-family: inherit; text-align: left;">
<a href="http://secretdiaryofarookierollergirl.files.wordpress.com/2011/09/rollerderbyarmstrongaq41.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://secretdiaryofarookierollergirl.files.wordpress.com/2011/09/rollerderbyarmstrongaq41.jpg" width="270" /></a>A lot of times when I sit down with skaters to do a free nutrition profile one of the first things I see is that their diet is very high in carbs and very low in protein (yes, you can have one too. click <a href="https://www.goherbalife.com/krissykrash/en-US">here</a> and send me your info). On average a woman needs between 90-150 grams of protein depending on her height and weight (1 gram for every pound of lean body mass, not over all weight). Most women I talk to get about 30 per day. If are an active person, you need protein to maintain and build lean body mass, ward off hunger, maintain great energy, and keep your blood sugar even. One of the first things I work on with someone is becoming are of how much protein is in the food they are eating which means reading nutrition labels!</div>
<div class="" style="clear: both; font-family: inherit; text-align: left;">
Lets compare 3 labels and talk about what a roller derby athletes should look for on a lable based on Meal, Snack, or Workout fuel.</div>
<div class="" style="clear: both; font-family: inherit; text-align: left;">
<br /></div>
<div class="" style="clear: both; font-family: inherit; text-align: left;">
3 main pieces to look at when you are first learning to read lables. 1) Protein 2) Carbohydrates - mainly sugar and fiber 3) Calories</div>
<div class="" style="clear: both; font-family: inherit; text-align: left;">
<br /></div>
<div class="" style="clear: both; font-family: inherit; text-align: left;">
<a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Formula-1-Sport">Formula 1 Sport</a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="font-family: arial; text-align: -webkit-auto;">
</div>
<div style="font-family: arial; text-align: -webkit-auto;">
<a href="http://lib.store.yahoo.net/lib/lifemana/nutrition-formula1.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="248" src="http://lib.store.yahoo.net/lib/lifemana/nutrition-formula1.gif" width="320" /></a><span class="Apple-style-span" style="font-family: Times;"></span><span class="Apple-style-span" style="font-size: large;"><b>Protein </b></span>MEALS Shoot for about 15-30 grams of protein depending on your protein requirement (yes, I can map out your protein requirement, click <a href="https://www.goherbalife.com/krissykrash/en-US">here</a> and send me your info with PROTEIN in the notes section). Pre-workout meal I always opt for a Formula 1 sport because I hate burping up dinner during practice. Or if making a meal 1/3 lean protein 2/3 complex carbs.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
SNACKS - Shoot for 10-15 grams of protein...20 if youre a beast like me :-). The protein bars a re good snack because its not too high in sugar but greek yogurt and fruit/veggies is a good one too. </div>
<div style="text-align: left;">
<br />
<span class="Apple-style-span" style="font-family: arial;"><a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Prolong">Herbalife 24 Prolong</a></span></div>
<div style="text-align: left;">
<a href="http://cooktraineatrace.com/wp-content/uploads/2011/07/prolong-label.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://cooktraineatrace.com/wp-content/uploads/2011/07/prolong-label.png" width="218" /></a>WORKOUT FUEL - 5 grams of protein is enough during workouts to prevent muscle breakdown. You don't want your body eating your muscle for fuel but you don't want to be gobbling down a chicken breast in between jams either.</div>
<b></b><br />
<b> </b><b><span class="Apple-style-span" style="font-size: large;">Carbohydrates</span> </b>First off let me say CARBS ARE NOT BAD! You need them for fuel! If you are doing any type of long over 2 hour plus endurance exercise, you want to be sure to get upwards of 60-70 grams of carbs HOWEVER, this is NON STOP 2 hours of exercise! Like cycling, distance running, etc. </div>
<div>
<br /></div>
<div>
When checking out labels know where you carbs are coming from. Are they sugars, fiber, other carbs? </div>
<div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: left;">
<div style="text-align: left;">
MEALS - When looking at carb contents of dinners you want 2/3 of the calories to come from carbs (ideally complex carbs high in fiber). Before I became a health coach and learned about nutrition I used to eat a box of Cheese Its for lunch...don't laugh, I did! But I was always hungry soon after and never felt energized. This is because there was 18 grams of carbs, 4 grams of protein and 8 grams of fat PER SERVING! Mind you I was eating about 10 servings of Cheese Its which is 180 g carbs and 80 grams of fat in one meal! That means 45% of my calories were from carbs and 45 from fat and only 10% from protein which left me feeling sluggish. The formula 1 shake alternatively has 13grams carbs, 9 grams protein and 1 gram fat.<br />
<br />
<a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Weight-Management/Snacks/Protein-Bar-Deluxe">Herbalife Protein Bar Deluxe</a></div>
<div style="text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWl6PoCCof-KlMuPe-ZZheilQzrs8GIinmZPPfIC3iTJGF5HesGysKZ7DiWkTMeZCKj3RWJWIYhdkIUGppE_AyJDzIWe0zQA9InREGiJr4n1vltWWW7h-2bzDza3zYeHKd2qK3US4M7so/s1600/bar+photo.jpg" imageanchor="1" style="clear: left; float: left; font-family: inherit; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWl6PoCCof-KlMuPe-ZZheilQzrs8GIinmZPPfIC3iTJGF5HesGysKZ7DiWkTMeZCKj3RWJWIYhdkIUGppE_AyJDzIWe0zQA9InREGiJr4n1vltWWW7h-2bzDza3zYeHKd2qK3US4M7so/s320/bar+photo.jpg" width="239" /></a></div>
<div style="text-align: right;">
<br /></div>
</div>
<div style="text-align: left;">
SNACKS - Watch the carb content of your snacks. Too many carbs and you are doomed for a blood sugar crash! I tend to keep the sugars low (below 12 grams) and fiber high (you need 28 grams a day!!) in my snacks. A protein bar and some veggies is a perfect snack. Or use greek yogurt as dip for your fiber packed veggies ( I add <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Weight-Management/Snacks/Creamy-Chicken-Soup-Mix">protein soup mix</a> to mine for low carb high protein salty amazingness) Power Bars and Lara Bars are very high sugar/high carb snacks intended for those who are doing endurance workouts.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
WORKOUT FUEL - Sugars are important during your workouts. Yes I said it, you need some sugar while you work out. This is your bodies easy access fuel source. Shoot for no atrifical sweeteners/colors and also a combination of fast and slow carbs (frutose and maltodextrin) like <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Prolong">prolong</a>. 30-60 grams is perfect workout fuel plus electrolytes. If you are only doing a 1-2 hour workout just use 1 scoop <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Prolong">prolong</a>. Most sports drinks use glucose and processed sugar which are faster absorbing sugars and wont give you a long lasting sustained energy. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://t3.gstatic.com/images?q=tbn:ANd9GcRlvKe3wVrTVrkx0aXP6lHdnLtmZjcDGieW0P-AvBjR0Jj7vZVP" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcRlvKe3wVrTVrkx0aXP6lHdnLtmZjcDGieW0P-AvBjR0Jj7vZVP" /></a></div>
<b><span class="Apple-style-span" style="font-size: large;">Calories</span> </b>MEALS 200-500 calories depending on your caloric requirement (yes, I can map out your RMR, click <a href="https://www.goherbalife.com/krissykrash/en-US">here</a> and send me your info with CALORIES in the notes section). If you goal is to maintain you need to consume as much as you burn, to lose you can consume less (but only 500 calories less), to gain just eat more than you burn.</div>
<div style="text-align: left;">
<br />
<br />
SNACKS- 150-300 calories depending on your total caloric requirement. Remember this is not a meal, its just a snack to keep your blood sugar up, tummy happy, and metabolism burning, you're not supposed to feel like you just at thanksgiving dinner.<br />
<br />
WORKOUT FUEL A few hundred calories per hour is sufficient for derby. If you are trying to lose weight/lean out, be careful how much you over compensate. Not all calorie burned are created equal. While your body bug may say 1500 calorie burned, most of that came from glycogen (sugar) stores in your muscles as well as food you had in your system and is NOT equivalent to that burger, fries, and a beer you totally justified consuming at the bar after practice.<br />
<br />
Bottom line is its all about balance and finding out whats right for you and your body. As you begin to eat healthier you will be more in tuned with what your body needs. You don't have to be a nutrition label reader extraordinaire right away but just start to be aware of what your are putting in your body and make small adjustments. And, as always, feel free to contact me with questions, comments, and love! krissykrash.derbalife@gmail.com<br />
<br />
Ready to get your ass in gear? Get 10% off www.goherbalife.com/krissykrash by using the coupon code AllDerbyDrills<br />
<br />
<div style="text-align: center;">
A little motivational amazingness for you! Enjoy!</div>
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: inherit;"> </span></div>
<div class="separator" style="clear: both; margin-left: 1em; margin-right: 1em; text-align: center;">
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="margin-left: 1em; margin-right: 1em;"><br />
</span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: inherit;"> <span class="Apple-style-span" style="margin-left: 1em; margin-right: 1em;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/myyWXKeBsNk?feature=player_embedded' frameborder='0'></iframe></span></span><span class="Apple-style-span" style="font-family: arial;"></span></div>
<div class="labellight1" style="color: #414141; font-size: 11px; text-align: center; width: 335px;">
<span class="Apple-style-span" style="font-family: arial;"><a href="http://caloriecount.about.com/calories-powerbar-peanut-butter-i81930#" id="extended_link" style="color: #3366cc; text-decoration: none;"><br />
</a></span><span class="Apple-style-span" style="font-family: arial;"><a href="http://caloriecount.about.com/calories-powerbar-peanut-butter-i81930#" id="extended_link" style="color: #3366cc; text-decoration: none;"> See more</a> extended nutritional details</span></div>
</div>
</div>Krissy Krashhttp://www.blogger.com/profile/17606352377076065996noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-69834394915672254222012-03-19T14:31:00.006-04:002012-04-17T19:41:58.009-04:00The Myth of the Burn!<div style="color: black; font-family: inherit;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://external.ak.fbcdn.net/safe_image.php?d=AQBHhZOb88_VGsiU&url=http%3A%2F%2Fi4.ytimg.com%2Fvi%2FsUwFfvzEd8M%2Fhqdefault.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://external.ak.fbcdn.net/safe_image.php?d=AQBHhZOb88_VGsiU&url=http%3A%2F%2Fi4.ytimg.com%2Fvi%2FsUwFfvzEd8M%2Fhqdefault.jpg" width="320" /></a></div>
<span class="Apple-style-span">"Wow! That was an EPIC practice! Judging by my sweat soaked shirt, we must have burned like a million calories!! Lets look on <a href="http://ichange.com/user/krissykrash">Ichange.com</a> and see how many calories we burned! Ok I will enter in 2 hours of aerobic exercise. Wow look at that, it says we burned 2500 calories! We are so awesome! We TOTALLY deserve some pizza and beer now because clearly we burned at least that much during our practice!"</span><br />
<br />
We all do this, either weekly or at least every once in a while. We assume that 1) the internet knows everything 2) a sweaty shirt = massive calorie burn. As a result, we decide to reward our awesome athletic workout with a bunch of trash that does nothing good for an athlete's body. Two things to watch out for as you work on building your endurance, getting lean, and increasing strength:<br />
<br />
1. You do not burn as many calories as you think you do.<br />
2. Crap food as a reward for a job well done.<br />
<br />
<br />
<a href="http://www.fastgirlskates.com/roller-derby-skates/pc/catalog/l&s_shorts_1756_detail.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.fastgirlskates.com/roller-derby-skates/pc/catalog/l&s_shorts_1756_detail.jpg" width="202" /></a><b><span class="Apple-style-span" style="font-size: small;">Ok, lets talk calories out vs calories in. </span></b><span class="Apple-style-span"><span style="font-size: small;">We do not BURN a cheese burger on the track.<b> </b>Our body burns </span>carbs, fats, and proteins at different rates and I promise you, you did NOT burn enough fat during your workout to make that cheese burger and fries at the bar justifiable. Be conscious of using online calorie burning trackers. While we at<a href="http://www.derbalife.com/"> Derbalife</a> do recommend you track your calorie/food intake as part of maintaining a healthy lifestyle and nutrition program (get me as your FREE online coach and log your food by using this link <a href="http://www.ichange.com/user/krissykrash">www.ichange.com/user/krissykrash</a> to track food and progress, mobile site is available to!), we want to caution you that online calorie burning programs are NOT accurate. Calories burned varies based on height, weight, exertion, rest times, # of jams skated, BMI, body fat percentage, and amount of lean body mass you carry.</span><br />
<br />
<span class="Apple-style-span">According to Runners Magazine this month, running a 12 minute mile pace for an HOUR burns 470 calories if you are 130 lbs, 582 calories if you are 160 lbs, and 690 calories if you are 190 lbs. So you can imagine that if you are stop-go-stop-go-stop-go on the track or doing drills with rest in between that you are not going to burn quite as much as you anticipated. Plus if you are actually trying to lose fat/get lean, you would want to consider that these calories are like an extra credit burn! Why eat back the calories you just worked so hard to burn off?</span><br />
<br />
<br />
<a href="http://www.fitcorefitness.com/wp-content/uploads/2010/07/food-choice1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="http://www.fitcorefitness.com/wp-content/uploads/2010/07/food-choice1.jpg" width="320" /></a><b><span class="Apple-style-span" style="font-size: small;">Did you REALLY earn THAT?!?!? </span></b><span class="Apple-style-span">We all do it. Practice is over, you head home or to the bar and you convince yourself that you totally earned that burrito, pitcher of beer, pint of ice cream, ____insert crap food here___.</span><br />
<br />
<span class="Apple-style-span">But here is the deal. You are an athlete. Your body is getting beat to crap and dumping junk in after practice doesn't help your recovery time, nor does it make those lift and separates look any better in that next bout photo. So that being said, food is awesome and yummy and yes we do deserve a treat for a job well done but keep it in check. Life and health are about balance. Find things you love but that wont do too much damage if you have them from time to time. Skinny Cow is my go to treat if I want to indulge. Most times though, after practice I will mix up a <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Weight-Management/Formula-1/Formula-1-Nutritional-Shake-Mix">Formula 1 shake</a> with added protein, or I will have a <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Energy-Fitness/Herbalife24/Herbalife24-Rebuild-Strength">Rebuild Strength</a> shake because it satisfies my sweet tooth and helps my body to recover faster or if I want salty I will roll up spinach inside of Turkey Deli slices for a perfect recovery treat. YUM!</span><br />
<br />
If I do end up out with my team, I order a salad with chicken if they have it or if all else fails a few protein packed chicken wings and celery are waaaay better than high fat high carb pizza or nachos.<br />
<br />
<br />
<a href="http://t2.gstatic.com/images?q=tbn:ANd9GcSjQ35j5cpMsF5iG4etsUM-9L8R6VQXRSTn7ttBa4JJjmIK3lUT" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcSjQ35j5cpMsF5iG4etsUM-9L8R6VQXRSTn7ttBa4JJjmIK3lUT" /></a></div>
<b>What is all boils down to is</b> that you are an athlete. You practice hard, you focus, and you want to stay strong and injury free. A key piece of that is keeping your self nourished. Making sure you hit your <a href="https://www.goherbalife.com/krissykrash/en-US/Catalog/Core-Products/Core-Products/Formula-2-Multivitamin-Complex">Recommended Daily Allowance of vitamins and minerals</a> to keep your body healthy on a cellular level, getting the right balance of carbs/protein/fat, watching those calories. If you take care of your body and treat it well, you will have an amazing successful, ass kicking life in roller derby for many years to come!<span class="Apple-style-span"> </span><br />
<br />
<br />
<br />
<br />
Want me as your FREE online coach with a great food log/progress tracker program? <a href="http://www.ichange.com/user/krissykrash">www.ichange.com/user/krissykrash</a> to track food and progress - mobile site is available to!<br />
<br />
Its like facebook meets food log! Great for anyone who wants to track their food, lose/gain/maintain weight, or to stay accountable.<br />
<br />
<span class="Apple-style-span"><a href="http://www.ichange.com/use/krissykrash">Register for free</a>, connect with me for a free nutrition profile, and join the All Derby Drills group on ichange to connect with other skaters around the world!</span><br />
<span class="Apple-style-span"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://d2hi0erji65e3z.cloudfront.net/86/7e887de6303496e04e7f3ea3ea1f49/Photo-on-2011-07-25-at-17.57.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://d2hi0erji65e3z.cloudfront.net/86/7e887de6303496e04e7f3ea3ea1f49/Photo-on-2011-07-25-at-17.57.png" /></a></div>
<br />
<span class="Apple-style-span">This is Krissy Krash, signing off! You can always hit me up with questions, for advice, to give feed back, or for a free nutrition and performance profile at krissykrash.derbalife@gmail.com</span><br />
<span class="Apple-style-span"><br /></span><br />
<span class="Apple-style-span">Ready to get your ass in gear? Get 10% off www.goherbalife.com/krissykrash by using the coupon code AllDerbyDrills </span><br />
<span class="Apple-style-span"><b><br />
</b></span><br />
<div style="color: black; font-family: inherit;">
<span style="font-size: small;"><span class="postbody"> </span></span></div>
<div style="color: black; font-family: inherit;">
<span style="font-size: small;"> </span></div>Krissy Krashhttp://www.blogger.com/profile/17606352377076065996noreply@blogger.com3tag:blogger.com,1999:blog-2404483999692652855.post-13561058548127092922012-03-18T22:42:00.001-04:002012-03-18T22:53:58.742-04:00Pants Off Dance Off On Skates Work-OutThe following drill is a guest post by Smarty Pants of the <a href="http://www.texasrollergirls.org/">Texas Rollergirls</a>; she is the creator of this drill. <br />
<br />
<span style="font-size: small;"><b style="color: #cc0000;">Alternative names:</b> Pants Off Dance Off</span><br />
<div style="font-family: inherit;"><span style="font-size: small;"><b><span style="color: #cc0000;">Objective: </span></b><span class="postbody">Getting a great workout while having fun; improving your blocking skills</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Typical length of drill:</b><span style="color: black;"> 30-60 minutes</span></span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Materials needed:</b></span></span><span style="font-size: small;"><span class="postbody"> </span></span><br />
<ul><li><span style="font-size: small;"><span class="postbody">You will need a way to play music at a pretty good volume- think dance party.</span></span></li>
<li><span style="font-size: small;"><span class="postbody">You will need a pretty good, upbeat dance mix. I prefer sometime from the 80s think Pretty and Pink or 90s hip-hop.</span></span></li>
<li><span style="font-size: small;"><span class="postbody">You will need your skates and your pads if you want to skate. If you do not have access to a rink, you can do this off skates, which can be just as rewarding, simply different.</span></span></li>
<li><span style="font-size: small;"><span class="postbody">Basically you will dance- practicing booty blocking and you will do other exercises for a set amount of time.</span></span></li>
<li><span style="font-size: small;"><span class="postbody">I recommend at least 30 minutes if you are short on time and up to an hour if you’re also going to do something else that is active later that day.</span></span></li>
<li><span style="font-size: small;"><span class="postbody">Be creative! Try to come up with some cool work-outs. Just imagine what would happen if you combined going out with your friends dancing with body circuits.<br />
</span></span></li>
</ul></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b><span style="color: #cc0000;">Skill level required:</span></b> None</span></span></div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Description:</b> </span></span><span style="font-size: small;"><span class="postbody">I like to lead on-skates workouts that encourage skaters to sweat and exercise while having a good time and challenging their skater skills.</span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
<u>60 minute Pants Off Dance Off</u></span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
Start with dancing for a 10-minute warm-up- pretend you are attempting to impersonate the ladies in music videos- you know the ones in short shorts and bras… I recommend the music mix start mild and build up over a 10-minute period.</span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
Follow this warm-up with a 5-minute dynamic stretch and quick water.</span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
Next go into hip blocking and sprinting for 10 minutes- have skaters hit hard and furious, attempting to get as many hip checks in as possible during a 60 second period, then have them sprint as many laps as possible during a 60 second period.</span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
Throw in another 5-minute dynamic stretch and quick water.</span></span><br />
<span style="font-size: small;"><span class="postbody"><br />
For the next 15 minutes you will spend 60 seconds blocking on your knees (see description below), 60 seconds dancing, and 60 seconds sprinting.</span></span><br />
<ul><li><span style="font-size: small;"><span class="postbody">Hip blocking while kneeling is something I like to do with fresh meat who have yet to feel stable on their skates but who need to practice blocking- they can simulate many of the same movements while kneeling not having to worry about loosing their balance, but getting to hit hard. For ladies with injured knees (hopefully not everyone…) have them stand and do regular hip blocking.</span></span></li>
</ul><br />
<span style="font-size: small;"><span class="postbody">Throw in another 5-minute dynamic stretch and grab more water.<br />
</span></span><br />
<span style="font-size: small;"><span class="postbody">Finish your workout with 10-minute body circuits, 45 seconds on, 15 seconds off of the following:</span></span><br />
<ul><li><span style="font-size: small;"><span class="postbody">Kayak crunches</span></span></li>
<li><span style="font-size: small;"><span class="postbody"> Jack-knives</span></span></li>
<li><span style="font-size: small;"><span class="postbody"> Squats</span></span></li>
<li><span style="font-size: small;"><span class="postbody"> Right side plank</span></span></li>
<li><span style="font-size: small;"><span class="postbody"> Front to side crunches</span></span></li>
<li><span style="font-size: small;"><span class="postbody"> Left side plank</span></span></li>
<li><span style="font-size: small;"><span class="postbody"> Sculling sit-ups</span></span></li>
<li><span style="font-size: small;"><span class="postbody"> Push-ups</span></span></li>
<li><span style="font-size: small;"><span class="postbody"> Scissor kicks</span></span></li>
<li><span style="font-size: small;"><span class="postbody"> Plank</span></span></li>
</ul><br />
<span style="font-size: small;"><span class="postbody"><u>Quick 30 Pants Off Dance Off</u><br />
</span></span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghbCRfmq6X_6GdJzoXKtijgZNVSt86TuvPu0berZB1FTjRe-LiwfJB0SipKUM7DXFV1O78BktAaOREikN2LcYY13G2mwvZMqFzDkp-EDyoxz29fiPNfQ_FZdXEeNfY7LJ9jGvpWrbJy6ZW/s1600/salt-n-pepper-1987.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghbCRfmq6X_6GdJzoXKtijgZNVSt86TuvPu0berZB1FTjRe-LiwfJB0SipKUM7DXFV1O78BktAaOREikN2LcYY13G2mwvZMqFzDkp-EDyoxz29fiPNfQ_FZdXEeNfY7LJ9jGvpWrbJy6ZW/s200/salt-n-pepper-1987.jpg" width="176" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Salt-n-Pepa in 1987</td></tr>
</tbody></table><ul><li><span style="font-size: small;"><span class="postbody">10 minute- warm-up dancing to your favorite hip-hop mix. Pretend that you are practicing to try out for a Salt n Pepper music video; you know what I’m talking about…</span></span></li>
<li><span style="font-size: small;"><span class="postbody">5 minutes- dynamic stretching with 2 sets of crunches for 60 seconds</span></span></li>
<li><span style="font-size: small;"><span class="postbody">10 minutes- 60 seconds dancing 60 seconds squatting x 5</span></span></li>
<li><span style="font-size: small;"><span class="postbody">5 minutes- dynamic stretching with 2 sets of crunches for 60 seconds<br />
</span></span></li>
</ul></div><div style="font-family: inherit;"><br />
<span style="font-size: small;"><span class="postbody"><b style="color: #cc0000;">Additional notes:</b> </span></span> To see more of Smarty Pants' guest posts, click <a href="http://www.allderbydrills.com/p/guest-blogging.html">here</a>.<br />
<br />
</div><div style="font-family: inherit;"><span style="font-size: small;"><span class="postbody"> </span></span></div><div style="font-family: inherit;"><span style="font-size: small;"> </span></div>Estrogeena Davishttp://www.blogger.com/profile/15495501517394140506noreply@blogger.com0tag:blogger.com,1999:blog-2404483999692652855.post-53589233972460896122012-03-14T17:40:00.001-04:002012-03-14T17:48:44.175-04:00Quick Feet Drill<i>Tigre Force's guest blogging series: 5 drills from the <a href="http://www.allderbydrills.com/2012/02/skater-progression-diagram.html">Skater Progression Diagram.</a></i><br />
<br />
DRILL ONE<br />
Basic Skills and Endurance: SumMo Payne’s Quick Feet Drill<br />
<br />
<b><span style="color: #cc0000;">Alternative names:</span></b> I bet this drill has got a real name too, I learned it from SumMo Payne when I joined the <a href="http://www.kornstalkers.com/">Kornstalkers</a> practice so I named it after her.<br />
<b style="color: #cc0000;">Objective: </b>To learn how to skate forward, to the sides, backwards by moving your feet quickly without turning around<br />
<b style="color: #cc0000;">Typical length of drill: </b>15 mins<br />
<b><span style="color: #cc0000;">Materials needed: </span></b>4-8 cones (or more if you have a lot of skaters)<br />
<b style="color: #cc0000;">Skill level required:</b> Basic skills (skaters need to be cleared for contact to participate in step 2)<br />
<b style="color: #cc0000;">Description:</b> Four cones are set up in a square formation, as shown in the illustration that follows. Depending on how many skaters you have, you may want to put two or more sets of cones around the track/ floor so that as many skaters as possible can practice at the same time. The distance between the cones does not have to be too big, the idea is to keep on moving your feet all the time, not to Sunday skate.<br />
<br />
There are two steps in this drill:<br />
<br />
<b>Step 1</b><br />
For one minute each skater moves around the set of four cones at a rapid pace. The purpose is to keep your eyes in one direction, to not look at your feet, and to always go through the middle in order to maximize the agility practice (as shown through the blue line in the illustration). Skaters are to use their hips to move around but should always keep their torsos and eyes facing forward. Skaters should use their feet while moving around the cones in a random order (back to front to left to front to right to left to back to front etc.). They should make sure that they pass the cones from all sides and not always from the same side, and to switch direction and choose randomly which cone they are about to pass next.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGmePJGBhBh8rs52Xjq222W6bQYCEhDorbfaY0Zm2Olro4mu0MQr3fSMAfx5KRf23WGLri4oNNrstz_YZMNrJ-uGLFxQbtYUaVYGn1pxSWheYSiQCX6IGCLkxONU5w9n2tuzmRtMcwcI8/s1600/ADD_SumMoDrill.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGmePJGBhBh8rs52Xjq222W6bQYCEhDorbfaY0Zm2Olro4mu0MQr3fSMAfx5KRf23WGLri4oNNrstz_YZMNrJ-uGLFxQbtYUaVYGn1pxSWheYSiQCX6IGCLkxONU5w9n2tuzmRtMcwcI8/s400/ADD_SumMoDrill.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Illustration of SumMo Payne's Quick Feet Drill</td></tr>
</tbody></table><br />
<b>Step 2</b><br />
Another skater stands in the middle of the four cones, in a proper derby stance. As the first skater is moving around the cones s/he gives a hit to the person standing in the middle every time s/he passes her/him. Skaters should make sure not to hit this person while skating backwards (that's a direction of gameplay penalty). Also, skaters should do their best with the hits in a tight space. Try to make the person in the middle fall. If there are many new skaters doing the drill, the hits don’t have to be that hard. Switch the person standing and the person skating around the cones every 1 minute.<br />
<br />
<b><span style="color: #cc0000;">Additional notes: </span></b>The drill probably has got an official name. I didn’t catch it while skating with the Kornstalkers in August, 2011. <br />
<br />
SumMo Payne is a derby skater and a derby coach. She skates for <a href="http://siouxcityrollerdames.com/">Sioux City Roller Dames</a> and coaches the Merby -team <a href="http://www.kornstalkers.com/">Kornstalkers</a>.Tigrehttp://www.blogger.com/profile/15783242010882246435noreply@blogger.com2tag:blogger.com,1999:blog-2404483999692652855.post-23098946063099392882012-02-21T20:21:00.000-05:002012-02-21T20:21:02.598-05:00Skater Progression Diagram<i>Tigre Force’s guest blogging series for All Derby Drills starts with introducing the Skater Progression Diagram -- followed by 5 drills picked from different diagram section themes. Stay tuned!</i><br />
<br />
<b>Skater Progression Diagram </b><br />
<br />
Estrogeena Davis and I went for an outside skate last summer and we discussed coaching new skaters. We were planning on having a Coaching Workshop for New Finnish Derby Coaches, and we wanted to create a tool to make it easier for us to explain the skater progression from a Fresh Meat Skater into a Bouting Skater. We got the vision of a derby track divided into different sections of development and practice. We got the first Diagram made in a pretty short time, and I think it still looks pretty good.<br />
<br />
Especially in countries like Finland, where roller skating is not a part of the history, the skater progression starts from level zero, and we wish that none of the new skaters in Finland would take the risk of jumping into the game before they are physically and mentally ready for it. Of course every league has their own rules, but this Skater Progression Diagram -tool was created for those coaches who care for their newbies and share our thoughts.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioxz4YYjS6zUI2369eE3JNcln4eEojMV_PAvwZFIOZt2j7YJ3a1CiNq-hA9pbmLu69T4MmJ-US5sw_bp1_equ2TcIQsrbuIFmY9f2ZmGO3ggLIN8Oz48SGb0obX6zwBpBU-7jpStDu2bpu/s1600/Derby_diagram_v1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioxz4YYjS6zUI2369eE3JNcln4eEojMV_PAvwZFIOZt2j7YJ3a1CiNq-hA9pbmLu69T4MmJ-US5sw_bp1_equ2TcIQsrbuIFmY9f2ZmGO3ggLIN8Oz48SGb0obX6zwBpBU-7jpStDu2bpu/s400/Derby_diagram_v1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Click image to view it larger or to download it.</td></tr>
</tbody></table><br />
<br />
<b>What is it about?</b><br />
<br />
As mentioned, the diagram was created to help coaches explain to new skaters why they can’t start playing roller derby immediately after deciding to start the sport. It’s sometimes frustrating and difficult for the skaters to keep themselves motivated if they don’t get to play. Sharing the diagram with the new skaters gives them a visual break-down of what they have to look forward to; from the diagram they can see where they <i>are </i>in their training, where they <i>should </i>be in their progress, and it helps them <i>set personal goals</i>. If you further go over with the new skaters the positive effects that goal-setting can have on their performance, sharing this diagram and the fresh meat training schedule with them can combined have a really strong influence on them.<br />
<br />
The diagram says: Start out as a blocker and as you have completed all your skills tests, scrimmaged a bit, and maybe even bouted a few times, you start the process all over again, and this time really consider the position you want to play. Yes, some skaters were born to be jammers, and in some leagues select skaters are coached as jammers from the very beginning, but in our experience the skills might change during the progression. We’ve seen jammers turn out to be the best blockers, and the best blockers slowly develop into star jammers. Geena has been known to say "A jammer is just a blocker who is trying to get to the front of the pack, over and over again" so with this theory in mind it would be in a skater's best interest to start by learning all the blocker skill sets on the first lap around the track, and then on the second lap around either learn all about jamming, or really focus on another specific position that you have learned a little bit about on your first lap (i.e. pivot).<br />
<br />
It takes a lot of work to become a good roller derby player. Many leagues have got skaters as trainers -- they are just skaters doing their best in teaching the others what they can do best. I think that the diagram helps these trainers and newer leagues in planning their practices, even seasons or practice schedules. It gives perspective to the hard work and long-term practice plan before bouting definitely worth it.<br />
<br />
Remember -- learning doesn’t end at the jammer line. Learning is a never-ending process. I bet skaters who’ve played derby for more than 10 years still learn new stuff as the sport is developing while it’s played all around the world by a huge variation of skaters, skating skills, personalities, styles of gameplay etc.<br />
<br />
Long story short, I will introduce 5 different drills to this guest blogging series for All Derby Drills, picked from some of the topics from the Skater Progression Diagram. So if you like the diagram, you can use the drills as an example to plan the practice schedule for new skaters.<br />
<br />
Hope you enjoy the drills, and don’t hesitate to comment & ask any questions about the diagram. It is the first version of it and like the sport, it’s supposed to develop :)Tigrehttp://www.blogger.com/profile/15783242010882246435noreply@blogger.com1