Fight for the Front

Alternative names: --

Objective: To practice controlling the front of the pack and taking control of the front of the pack; to practice speed control; to learn basic strategy
Typical length of drill: 10-20 mins

Materials needed: A WFTDA regulation-size track (or a taped down track that's as close to the measurements as possible); pinnies/vests or two different colored shirts on your skaters for teaming purposes

Skill level required: None if you choose to make it a non-contact drill

Description: Split your skaters into two teams using pinnies, vests, or different colored shirts.  Have four blockers from each team skate around the track in a pack.  Each time you blow the whistle one of the teams of blockers fights their way to the front of the pack where they can then control the speed of the pack and/or block the opposing blockers from getting up there.  Repeat this multiple times so that both teams get many chances to try to get to the front.  If you wish to make this a bit more challenging, add a pace-setter who skates a few meters in front of the pack so that the blockers have a smaller space in which to try and take control of the front, and so that they have to use speed control and awareness.

This drill can be played in bigger groups as well, you don't neccessarily have to have just two teams of four blockers on the track playing against each other.  It can be quite fun as a 10-on-10 game as well.

Additional notes: I honestly can't remember where I learned this but I'm under the impression that it's quite a common drill among derby leagues all over and I've seen this (and many fun variations of it) practiced and mentioned in multiple different places.  This is a really fun, and a really useful drill.  It's one of those drills that you can also use as filler because the time can be conformed to whatever you have left at practice.  In addition, this is a good way to introduce new skaters to basic roller derby strategies.

Dynamic stretching: Drop Lunge

Alternative names: --

Objective: "To improve flexibility in your hips, glutes, and iliotibal (IT) bands -- thick bands of tissue in either leg that extend from the thigh down over the outside of the knee and attach to the tibia (the larger lower-leg bone)." (1)

Typical length of drill: 3 mins

Materials needed: None

Skill level required: None

Description: "A proper warm-up routine is very important to the health and performance of an athlete. If the body is not adequately prepared for the demands of the upcoming sport or activity, injury is more likely to occur.  In addition, it is impossible for the body to perform to the peak of its ability without warm, flexible muscles. ... Dynamic warm-ups can increase muscular flexibility for the short-term through the neuromuscular system and potentially reduce injury though decreasing reflexive muscle contractions." (Dynamic Flexibility vs. Static Stretching for Warm Up, Therapeutic Associates Physical Therapy)

Drop Lunge

Starting position: Stand balanced with your arms extended.

Procedure: Turn your hips to the left and reach back with your left foot until it's about 2 feet to the ouside of your right foot, your left toes poiting to your right heel.  Rotate your hips back so they're facing forward again and square with your shoulders and feet.  You want your chest up and tummy tight, and the majority of your weight on your right leg.  Drop into a full squat by pushing your hips back and down, keeping your right heel on the ground. Now drive hard off your right leg, stand back up, and repeat, moving to your right for the allotted number of reps.  Switch legs.  Return to the left.



Bambi CrushBone, #13. By Marko Niemelä

Coaching key(s): Turn your hips to drop your leg behind.  Keep your toes pointed straight, with the back toe to the front heel.

You should feel: A stretch in your hips, glutes, and IT bands.



Bambi CrushBone, #13. By Marko Niemelä.



Additional notes: All text from Core Performance by Mark Verstegen and Pete Williams (1) unless otherwise noted.  This is part of a series of dynamic stretches that we have been posting over the last few months.  Click on Stretching in the column on the right to see the other dynamic stretches in this series.  If dynamic stretching interests you, the most recent issue of Blood & Thunder Magazine just published a 2-page column called "Shirley's Plan" by Shirley N. Sane, covering the topic and suggesting a few different exercises as well.

The Game's Behind You!

The Game's Behind You!

Alternative names: "We've Got One!"/ "Time Ticking Away"

Objective: Help your Jammer score by bringing the pack to her (aka-slow down the pack speed to the pace of a trickle so that your Jammer has less distance to skate when lapping the pack). If it is more challenging for your Lead Jammer to catch up to the pack than it is for her to get through the pack, your team is probably not scoring as many points as it could when you gain Lead Jammer status or when your team has a Power Jam in your favor.

In derby, when we say, "get a goat!" we mean trap at least one Opposing Blocker and pull her away from her team by slowing her down. One reason a team would want to get a goat (if skating under the WFTDA rule set) is so that they can then qualify as the pack- (the largest group of Blockers, skating in proximity (within 10 feet of the nearest skater), containing member from both teams). When you control the pack you essentially have control of the jam.

I remember the first time this concept showed up in games I was playing. My team was playing under a new rule set- WORD (what banked track skaters play under for tournaments) and we had never incorporated grabbing a goat because our home rules simply had a different way of defining the pack. We had our ass handed to us during that game because we simply did not know what to do when getting goated. The other team controlled the entire game. Understanding why we try to get goats and actually getting a goat are two different things. By mid-game my team understood the concept (thanks to the school of hard knocks) but we were unable to turn around and do it to our opponents simply because we had never practiced the tactic. That's why we need to practice most concepts and strategies over and over so that we can implement them on game day.

After reading the following description close your eyes and try to imagine it. It's the last jam of your Championship game and your team is down 2 points. Neither team has anymore timeouts, so this will most likely be the last jam of the game. 45 seconds into the Jam your team finally got your Jammer out of the pack. Your team is skating fast in the attempt to keep the Opposing Jammer in the pack, everyone's recycling and skating fast. Your Jammer skates and skates, but it's the end of the game and she has about 5% of her energy left.

Time is ticking away! The Jam Clock is approaching 30 seconds left until the jam ends. Your Jammer can't catch the pack. If she can't catch the pack she can't score.

How can you slow down the speed of the pack? Is there a weaker skater in the back of the pack? Can you pull her away from her team and slow her down to a trickle? What can you do to contain her? Your Jammer only needs to score 3 points for your team to win the game. Once you get a goat from the other team, if you can put more than 20 feet between the foremost pack skater and the Opposing Blockers the goat you have is worth not only 1 point, but is also worth all of her teammates points who are skating out of the Engagement Zone. What

?

Read rule 8.5. It discusses ghost points. You probably know that as soon as a Jammer passes an Opposing Blocker, she gets a point for each Opponent that is sitting in the box (rule 8.5.1). Did you know that if a Blocker chooses to skate further than 20 feet in front of the foremost pack skater that she too relinquishes her point (rule 8.5.3, 8.5.3.1)? If a Jammer is on a scoring pass and her most fierce opponents are in the jam, wouldn't it be great if she could get their points without having to pass them? If you grab a goat, and contain your goat so well that her teammates keep skating and skating and eventually leave the legal Engagement Zone putting themselves out of play- your Jammer can score their points as soon as she passes their teammate who is in the pack and calls it off while they are still outside of the the Engagement Zone/ Out of Play. That's pretty awesome if you ask me.

Below you will find a combination of two drills:"The Game's Behind You" and "Time Ticking Away," a timed drill that encourages intensity and urgency. TTA can be used in so many ways and in combination with many different drills. Basically take a concept and time the amount of time that it takes to put it into effect or to carry it out. For example, if you're practicing gaining Lead Jammer Status, only give the Jammer 30 seconds to achieve Lead Jammer. Once your Jammers are able to gain LJS in 30 seconds, shave off 5 seconds and only give them 25 seconds. Keep shaving off time so that finally they can get Lead in 5 seconds.

The scenario above that I asked you to imagine happens often, so why not prepare for it? The better prepared team is usually the team that comes out on the good side of rule 2.2.2. Wouldn't you like to be that team?

Typical length of drill: However long you want to practice the concept.

Materials needed: 2 timers, jammer helmet covers, an engaged group of skaters

Skill level required: anyone who is cleared to scrimmage

Description: Get 5 v. 5 on the track at one time and follow the variations listed below.

This drill is set up as if you were doing regular jams in a scrimmage.

Version I- "The Game's Behind You" - set it up like a Power Jam or determine before you start which Jammer is going to get Lead (for the first go, just have one Jammer get out of the pack on the initial pass so that you simplify the focus). The team that has the Power Jam or Lead Jammer must grab one of their Opposing Blockers ASAP and start to contain her, slow her down, goat her, etc. The first Blocker to start grabbing a goat needs to yell either, "I've got one!" or "The game's behind you!" to her teammates to let them know that they are going to start getting a goat. Once they get a goat and their Jammer laps the pack reset and repeat with the next set of skaters. Have each team take turns getting Lead and grabbing goats. Feel free to use an expression that better suits your team. If "get a goat!" means nothing but "she's trapped!" makes it happen with in seconds, use that wording instead.

Version II- "The Game's Behind You" + "Time Ticking Away" -the same as Version I, but this time give the Blockers a limited amount of time to grab a goat. At first give them 30 seconds once their Jammer has left the pack, then 25 seconds, 20 seconds, 15, 10, 5. If you are on 30 seconds and they are unable to grab a goat in that time, end the drill and go to the next group. Make sure teams keep communicating with one another by shouting, "We've got one!" "The game's behind you!" or what ever other expression is just right for your team.

Version III- " The Games's Behind You" - similar to Version I, but now the Jammers have to get through the pack normally so it's not predetermined. Which ever Jammer gets out first, her team then needs to get a goat ASAP. If both Jammers get out at once restart the drill with the same group. (If your team is more advanced you can have Jammers go into Jammer on Jammer defense or better yet, which ever Jammer gets Lead have her try to suck her Opposing Jammer back into the pack- I have a drill of this, if you need one).

Version IV- "The Game's Behind You" + "Kill Their Jammer!"- similar to Version III, but with a combination of "Time Ticking Away"- The team whose Jammer gets out first has to A) get a goat and B) keep the Opposing Jammer from leaving the pack. At first the team only has to hold onto their Opposing Jammer for 5 seconds, then 10, then 15, 20, 25 and 30. If you are on the 15 second interval and the Blockers let their Opposing Jammer out at 10 seconds, the jam is called off immediately and you start a new jam.

Version V- "The Game's Behind You" + "Kill Their Jammer!" - you need two stopwatches for this Version. This is a combination of Version III and IV. Split Blockers on the track into two groups: A and B. 2 from each team are in each group so you will have a total of 4 As and 4 Bs on the track at one time. Jammers are still vying to get out of the pack first. As soon as a Jammer gets Lead her 2 Blocker As need to get a goat and her 2 Blocker Bs need to keep their Opposing Jammer in the pack. Blockers A and B are both being timed and competing to see who can carry out their objectives longer. After the Jam is over point out how much longer either A or B was able to carry out their objective. Discuss how their success impacted the Jam. This could help you decide future line-ups based on their success.

Additional notes: If you can, do all the variations of this drill at the same practice. If modifying the drills will better suit the needs of your team, modify away! The above scenarios are simply one reason for when grabbing a goat could be a good strategy for your team. There are so many more what-ifs, buts, ands, alsos, etc. involved in this concept. What is your favorite?

I'll be running these drills at the Blood and Thunder Camp in Florida in August 2011. Go to bloodandthundermag.com/CampFlorida.htm for more information.

If your league is looking for a guest trainer, I'm for hire. Email me and I'll send you my rates and availabilities. coachsmartypants@gmail.com

Gruesome Twosome

Alternative names: --

Objective: Teamwork; self-confidence booster; to practice blocking.

Typical length of drill: 10-20 mins (time adaptable to how much time is available)
Materials needed: A full taped down track

Skill level required: Skaters must be cleared for contact

Description: This drill is like a mix between a game of Tag and a game of Blood & Thunder / Queen of the Rink.  The coach selects a pair of skaters who have two completely different sets of skills or ‘signature moves’ (i.e. a tall, fast jammer and a big bootied heavy hitter).  These skaters together function as IT.  They have to work together to tag other skaters.  They can never be more than two strides away from each other.  To tag a skater IT must push the skater out of bounds or knock her/him down.  The pair has two minutes in which to tag as many of the other skaters as possible.  If you have a large group of skaters (or just as an added challenge), you can chose TWO sets of ITs and the two pairs can compete for the most tags in a 2-minute period.

Note: It is not totally necessary to pair up people of different skill sets, this can also be played with any sets of partners just for fun.  The reason you would want to pair up people with different sets of strengths and weaknesses is so that skaters can learn how to use their teammates and thoste teammates' special skills on the track (for skaters to find how they complement each other on the track) and to boost confidence (to show that all skaters have something to contribute to the game even though/especially because everyone has different skills).  Roller derby is a TEAM sport so no one can be a superstar on their own.

Additional notes: I came up with this drill when I saw that we needed to work on teamwork and the skaters needed to learn a little bit more about how to use each other's strengths to fill in their own weaknesses.  I wanted to do something that both required two people to work closely together at all times (to practice partnering and not going off on your own lone-wolf mission completely forgetting about your buddy) and something that was fun so that we could do it at the end of practice and everyone could leave with happy feelings.  I also ran this drill during MayDay in Hell, the biggest roller derby event in Finland thus far.

Queen of the Rink

Alternative names: Blood and Thunder

Objective: For fun; to practice keeping your balance and staying within boundaries when giving and receiving hits; to practice hard hitting

Typical length of drill: 5-15 minutes (time adaptable to how much time is available)

Materials needed: A full taped down track
Skill level required: Skaters must be cleared for contact.
Description: This is a variation on the game Blood & Thunder.  The primary objective in the game is to be the last skater left upright.  All the skaters start by spreading themselves around the track and skating at a medium pace.  On the coach's whistle the game begins: The skaters are allowed to use any and all legal means to get the other skaters to fall or go out of bounds (i.e. pushing/leaning, hitting/blocking).  When a skater falls or goes our of bounds s/he becomes an obstacle for the remaining skaters on the track by sitting down in the spot where the infraction occured.  The winner of the game is the last skater left on the track.  To add an extra level of challenge to this game, move the game to the inside of the track once there are only a few skaters left standing, making the play-area much smaller.

Additional notes: I think there is argument about which of these versions is the original Blood & Thunder and whether or not Queen of the Rink is actually a different game or just another name for Blood & Thunder.  I do not know the answer.  The way I have posted the two drills here on A.D.D. is the way that I have learned to separate the two games, and this certainly makes it easier for me and those I'm coaching to know what I'm referring to when I talk.  I don't remember where I learned this variation on the game but it's definitely kind of a classic, and it's really fun!

One full off-skates workout session

Alternative names: --

Objective: This post is written to help you hold an entire hour's off-skates workout -session, and to give you ideas for new exercises to use at off-skates practice

Typical length of drill: N/A

Materials needed: None necessarily, though for a couple of the exercises in the videos below you need a step platform (noted next to the links), and for some it might be nice to have a yoga mat to lay on

Skill level required: None

Description: I was futzing around on YouTube one night, gleaning drill ideas and speed-skating technique tips from inline speed-skating videos, when I stumbled onto one of Ottawa Inline Skating Club's channels, chok-full of great skating-related plyometrics exercise demonstrations!  I know many leagues out there include off-skates hours into their weekly/monthly training regimes, and that it can sometimes be a little bit daunting to think of new, fun, useful exercises to do at each off-skates session (and particularly for those coaches who have no background in sports), so below is inspiration for a full off-skates workout session.  I have not embedded all 33 of the plyometrics videos below, just a couple of my favorites, but I have provided links to all of them so that you can easily click and check out on the ones that you wish to see/use!

Baby hops
Bicycle (the classic bicycle crunch; your skaters may want a yoga mat for this one)

Crossover steps



Crossover bounding
Depth jump (step platforms needed)

Dryland skating



Jump to box (step platforms needed)
Lateral jump to box (step platform needed)
Lateral hop (cones or other small items to jump over needed)
Leg lift (your skaters may want a yoga mat for this one)
Leg switch
Low walk

Ballerina low walk



Low walk elbow to heel
Lunge low walk
Rocket jump
Side lunge
Single leg leap
Single leg squat

Single leg squat with hold



Single leg vertical hop
Sit up + advanced version (your skaters may want a yoga mat for this one)
Squat (yes, the good ol' squat!)
Squat split jump
Star jump
Static squat (this one should be familiar!)
Tuck jump
Wall sit
Basic 45-degree skate leap
Single leg squat (position 2)
Skate leap with touch back (notice the back foot) 
Skate leap with hop

Skate leap with forward travel

Additional notes: For those leagues out there who don't currently have any off-skates sessions built into their training schedules, let this serve as your inspiration for your first off-skates workout day!  The benefits of cross-training are myriad.  If you're interested in the topic of cross-training, read the following interesting Runner's World article: "Eight Benefits of Cross-Training".  It's about cross-training for runners, but the list can certainly also be applied to roller derby!  And here is an additional article specifically about cross-training for skaters, from Skating to Better Health.  It includes descriptions of multiple different cross-training exercises and sports that you can do!  I for instance never thought about the fact that "basketball and racquet sports also develop agility."  Excellent.

Make a Call

Alternative names: --

Objective: To practice making calls and to test your knowledge of the WFTDA referee hand signals.
Typical length of drill: N/A

Materials needed: To run the program you need a Windows computer with .net Framework 3.0 or later.  This can be downloaded through Windows Update or the Microsoft website.
Skill level required: None

Description: The following post and the computer program associated with it has been created and submitted to A.D.D. by Major Madness of RuhrPott Roller Girls, Germany:

To make the right call and use the right verbal cue is on of the most important things while reffing.  A lot of refs start to practice these by making little note cards with a number and a penalty on it.  It's a good start but this way you always practise the same calls and it's quite a lot of work to do this.  With "Make a Call" it's easy to practice and test your calling skills.



Major penalty



The program has a Learning- and a Test- mode.  You just need to press "New Call" to generate a one to four -digit number in different colors and a verbal cue penalty.  These will be black for minors and red for majors. Now make a clean call by saying color, number, penalty with the right hand signal and whistle, and "Major" for majors.  If you are not sure you can press "Show Signal" to see the correct hand signal.  By pressing "Test your Skills" a new number and penalty will be generated for you every five seconds.  The handsignal will pop up four seconds later to show you whether or not you were right.



Test your skills



The software is free to give away, no rights.  The latest Versions can be found at Zebrahuddle.com.  If you like it, tell me.  If you find any bugs or have an idea for future development tell me too.  If you don't like it, tell it to someone who cares. ;-)  Feel free to Contact me by e-mail or by Facebook.

Additional notes: My refband (this is me, Geena, speaking here again :) has this program installed on his computer and we both think it's great!  Not only is this program good for referees and NSOs but it is also a good way for skaters and announcers to practice their own knowledge and understanding of the different referee hand signals and verbal cues.

If you like this post you may also like the post Handy Things to Know and its accompanying video.