Sample Practices

On-Skate:
15 minutes free skate for warm-up
05 minutes stretch and introduction
30 minutes: Beginner instructions and Advanced Drills to work on new and improve existing skills. May include endurance training, or strength training drills.
60 minutes: Combined skating and practice time, or drills, that will range from pack work, to speed and endurance training, from agility to balance or strength training or possibly even include using what you’ve learned in derby scenario drills, or in games for fun.
05 minutes free skate cool-down
05 minutes stretching
Total: 120 minutes (2 hours)

NLOCC: Recommended practices

1 hr- Warmup 10 minutes, Intro/Stretch, free-skate time, Drills on cross-overs, sticky skates, transitions. Work on skating skills. Advanced: hops/jumps when possible. Concentration will be on strength, balance, agility practice that can be done in a family and possibly crowded rink environment.

1 hr  - Speed and Endurance Drills. Pure skating. Sweat during this hour. Cardio it up! You’ll speed skate at your own level, or with your friends. Watch out for the kids! Awareness of your surroundings will be tested.

1 hr - Skater Choice. Work on whatever you want to work on. Free Skate for fun!  Dance, jam skate, backwards skate, learn tricks, shoot the duck, slalom, spin with a friend… your choice.

Sample On-Skate Drills: All drills to be done while moving in both counter-clockwise and clockwise directions, and all exercises with both sides of the body to promote full body exercise and balanced workout.

Skate Drills:

Skating mechanics practice. How to skate. Free Skate.
Stops – Toe Stop, Toe Drag, Lateral, Half Plow, Full Plow, backwards, Hockey.
Cross-Overs practice. Skating using cross-overs on corners, or skating in circles with cross-over training drills. Figure 8s.
Skate comfort drills: Walking, cross-over stepping, toe stop, duck walks, functional movements in skates, conga lines, follow the leader.
Games on skates. Follow the leader, Red Light Green Light, Little Fishes and Sharks, Freeze Tag, POLO
Transitions and backwards skating

Roller Derby Drills
Falls and Starts
Pack and Pace line skating
Whips and Pushes
Agility courses
Hops and Jumps
Positional blocking and jammer practice. Scenario Training.