This could also be called: “How to look like you know what you’re doing in scrimmage when the vets are watching” but I thought that name would be too long.
Teaching new skaters is one of my true passions. I love seeing the ah ha moments of men and women when they finally understand how someone accomplishes a feat they see on the floor. We often overlook telling our new skaters these skills for several reasons: 1) We flat out forget! It’s been a while since we were learning! 2) We tell ourselves that they’re not ready. This is BS everyone can do these skills and they will help EVERYONE be a stronger skater. 3) We don’t do them ourselves.
Training is much different now than it was in 2009, and new skaters have the advantage of not having to go through the learning curves of training that the rest of us did. So, enjoy. I’m sorry that there aren’t more photos. I did my best!! If you have any questions, or want to increase your level of awesome on the floor by upping your nutrition, drop me a line at DerbyAmerica@yahoo.com.
Skill 1: Back Foot Push. Start by doing a regular “eggshell” push (keep all 8 on the floor and bring your feet in and out in an egg shape). To practice the back foot push, your right foot goes in front of your body, and (keeping all 8 wheels on the floor) you push with the left foot, which is behind your right foot. It is easier the lower you get, and I bob up and down when I do it to gain momentum. The back foot should be making figure 8s behind your front foot. Your front foot is just guiding, the back foot is doing all the work. Imagine a line running directly under your body, like a tightrope: your front foot should be centered on that line, your back foot should be curving back and forth over it. This will strengthen all the small muscles and stabilizers in your legs and hips so that you can develop a strong push. Remember: when you’re doing your crossovers you must STEP with your right foot and push with your left. YOU MUST BEND YOUR KNEES MORE TO ACCOMPLISH THIS.
Skill 2: Derby Position the better way – B in V. When squatting and practicing derby position, over arch your back to keep your head upward: the desired effect will make you look like a chair, and your behind will be approximately the height of your opponent’s no-no area. Practice hip motion & laterals from this position, particularly when ‘sitting’ on someone. Feel their motion under you. Now control THEIR motion.
The first step to being able to do this position successfully is not cheating your squats. When you bend your knees, don’t lean over, push your butt back. If you lift weights, or do CrossFit, it is that active hip positioning that you want for your behind – like you’re about to deadlift. If you don’t lift weights, time to start and get some instruction on it! Not only will it teach you the proper body form, but it will strengthen what you need to consistently and strongly execute your skates and positional blocking.
Skill 3: One Spot Blocking. Get in your good B in V position. Look over one shoulder at a spot on the floor where you can see hips and legs of your approaching, opposing jammer. I do my best not to focus on the spot so much as look at it and use my periphery while I have my head turned. Practice watching that spot and moving laterally. When an opponent is behind you, move laterally to keep her behind you. If she bursts, burst over and up a little. “But if my head is one way, how will I see where she goes?” If the opponent disappears from your sight over your right shoulder, she can only be one place: to your left. I have a tendency to look over my right shoulder when guarding the inside line, and over my left when in the middle or outside line. The lines are a barrier so you don’t need to worry about that extra space, so focus on the larger area of the track.
Skill 4: Football Tackle. To break a wall, think about starting low and driving up, as if attacking a tackling dummy in football. Turn your shoulder to break any tension between the wall (and to avoid back block calls). It is ok if you don’t hit the opponent, but I will often aim for any weak spots in the wall (if an opponent has a butt sticking out a little bit or if someone’s ribs are a little exposed). Hitting that weak spot will temporarily open a spot in the wall that you can then burst through. KEEP YOUR FEET MOVING.
Skill 5: Shoulder in Glut. Still can’t break the wall? Use the pointy part of your shoulder and thrust upward into the flat part of your opponent’s glut. Even if it doesn’t move them completely, it may surprise them and open a hole. Again, your shoulder should be turned, and you should be moving your feet while you do this so that when the whole opens, you are there to take advantage.
Skill 6: Looking at the Hole. You go where you aim, right? Don’t look at the blockers as you approach, look at the space between them. Use your periphery vision to keep check on those coming to clean your clock. Keep your feet moving, your breathing steady and just go for the spot between the blockers (turning your shoulders). Having good, strong footwork and balance is really important for this, because you need to trust that your body is going to do the right thing at the right moment if you get hit. It’s about speed, burst and trust. Turn your brain off and just do it.
FOR SKILLS 4,5,6: You can practice these in groups of three, have 2 people set up a wall and have the third person work on the appropriate wall breaking skill. You can also set up your team in pairs around the track and have one person at a time go through each pair to get practice in successively accomplishing each wall break. You can do it stationary or moving.
Skill 7: The 180 Hip Snap. Why use extra time to spin on wheels, when you can leave the ground? Snap your hips and leave the ground for a MILLIMETER… this should not be a hop or jump. It’s about confidence. You should land with a wide base. Start practicing this by getting on your toe stops (with one foot forward and one backwards at least ‘shoulder length’ apart) and bounce so that your hips change from forwards to backwards. You should be able to do this all day. From there, get on your wheels, and keep your base wide, practice the same motion of just snapping your hips to come off the ground.
If you’re not brave enough to commit, you may feel your front wheels staying on the ground. OR you’ll land before your skates have turned the other direction. Breathe, get your eyes off the floor, bend your knees and just snap. If it helps, try it off skates first!!
Skill 8: Running through a Pack. Ok, this is scary, I know. Most of us don’t believe that we can actually pick up our skates while in close proximity to other people. To practice running, first do it solo. Push on your skates as normal to get up to 50% speed, then – run! Actually pick your feet up like you are running a sprint on sneakers. I will say that having your feet turned out (in a duck run) is going to help you with stability and speed, but don’t be afraid to experiment with balance and foot position!
To practice this in a group, have skaters create a very tight double pace line. The lines should be able to touch each other easily forward and to the side. It should be a tight fit. One at a time, skaters should take turns running and picking up their feet to get through the middle of the double pace line. Hands down, eyes up, feet moving, shoulder turned.
Here are some videos that can help demonstrate a couple of these ideas at least… The quality is not the most amazing, but it gets the point across…