To help new and intermediate skaters get acclimated to gameplay and learn new tricks and strategies to be effective on the track.
Don’t look at your feet
Bend your knees
Your arms are unnecessary for roller skating
Get natural at transitions
Get comfortable changing levels
Effective derby playing is about space: creating space, clearing space, holding space
Do less than you think you need to
Don’t say you can’t do it. You can do it, you just haven’t yet
Building a base
Updated derby stance (tailbone tucked under, hips low but not too low)
Changing levels to complete hits and leans. Opening ribs/sides to maintain contact
Targeting and Blocking Form: By targeting certain parts on an opponent’s body you can effectively control their body with very little effort. It’s best to maintain contact with your opponent until you’ve moved them where you want them to go.
Chest/sternum: targeting an opponent’s chest or sternum with a solid, sustained push will allow you to move them in the direction you’re pushing. By aiming your hit low and finishing high you can lift them off their base and make them easier to move.
Shoulder sockets: aiming for an opponent’s shoulder near where the arm connects to the torso will cause the opponent’s upper body to twist. By following through with the hit you can force the opponent to open their hips and give up their space. This target works both from the front and back, but when attempting this hit from the rear be careful to make legal contact.
Ribs to armpit: When attacking an opponent from the side start by aiming for their ribs with your shoulder and moving the point of contact up towards their armpit. This will lift your opponent off their base and allow you to move them or knock them over.
Crazy Legs and lateral T push
Push from line to line, ending on your edges
Buddy pushes on your back, you must use your edges and plows to stop them
Picking up the opponent’s leg
From a stopped position, put the top of your thigh under the bottom of their thigh. Position your torso around their waist line. Use your tricep as a brace against their ribs. No pinning of arms or legs. Dip a little, use a small step and stand up to move them out of the way
This is to teach you how to be confident getting from your wheels to your toe stops and back again. To start, break it down into small stages:
Stand still, drop your toe stops
Roll forward slowly, drop your toe stops. Use the momentum to take a step if necessary. This is currently about STOPPING, not moving.
Roll forward slowly, drop your toe stops. Use the momentum to hop straight up. Practice landing on your toe stops or your wheels.
Roll backwards, reach a foot backwards and grab the ground with your toe stop. Use this momentum to move you a couple steps.
To Practice: Start at the jammer line, push twice, transition onto toe stops for multiple steps, transition back to your wheels. You can practice doing this straight forward, backwards, and also so your body is angled when you’re stepping – transition to your toe stops and turn your chest to the inside of the track to run.
Building up the Tripod
Effective butts: lateral movement, getting hips in front
In a tripod formation, the skaters in the two wall need to focus on lateral movement, seaming, and keeping their hips perpendicular to the track. The two wall is the first line of defense when absorbing the jammer’s impact and should attempt to maintain contact with the jammer for as long as possible. Skaters in the two wall should look for offense coming from the front.
Effective bracing: arms on outside, spreading wings, leaning back, one toe stop, avoiding offense
Being an effective brace is about communication, supporting your teammates, and being prepared to make adjustments. The brace should allow their teammates to push into them instead of pushing back into the two wall. This limits the two wall’s mobility and leads to a higher likelihood of direction of gameplay penalties. When bleeding off speed the brace should attempt to use only one toe stop so then can maintain their lateral mobility. The brace should not only communicate where the jammer is moving, but also relay if offense is coming from the rear or sides. If it seems like the jammer will break through or clear the two wall, the brace must be prepared to rotate or break off to catch the jammer and prepare to reform the tripod.
Message me at Derbyamerica at gmail.com or Chief at Anxiety83 at gmail.com if you have questions or need further information!
Jamming is really hard. I am in season number 9, in constant identity crisis about what position I am best at. I have never had a jamming coach, so I’ve had to learn the hard lessons in real time, and before this season I had not been in a serious jammer rotation since 2013, when I played for the Dutchland Derby Rollers. This season I decided to give it a go again. Almost made it onto the All Star charter a couple times (somehow), but have been a starting jammer for our Top 15 B Team, the Bruise Crew all year with moderate success (when you average it all out).
So I’ve had some ups and downs this season. Some highs, lows, and in between. A few panic attacks, a few moments of mental fortitude. A little over a year ago I wrote the blog, So You Wanna Be a Jammer, all about getting your feet under you as a point scorer. I stand by all of those lessons. Now, let’s turn it up to 11 and talk about the last 6 months where I have learned what separates the GOOD jammers from the BEST jammers.
There is so much to talk about, in fact, that I have decided to split this blog into two.
Part 1: OFF THE TRACK
Surround yourself with Positivity
I could be wrong, but I feel like every jammer in the world has a healthy dose of internal self-loathing or a deeply hidden masochism that comes out when they put on skates. Chance are you are going to be fighting with your own demons along this windy path, so do not give others permission to sow seeds of doubt and hate.
‘A positive circle’ looks different for everyone. You have to understand that what it is for you might not be what it is for the person next to you. The first thing that I figured out with jamming this year, is that I do a lot better in practice in games when I:
Have fun with my friends
Do not dwell on the pressure of what it means to win
As soon as I started thinking about how close I was to breaking onto the All-Star team, I stopped performing well at practice. I was getting stuck, I was not using my tools. When I would come in laughing, making sound effects when I tried to jump the apex, and got to cheer on my teammates, the difference was undeniable. It’s hard to have no expectations when you have all the wants and feels. You do not have to endure the mental pressure of “OH GOD IF I DON’T DO GOOD I AM OFF THE TEAM” / “IF I DON’T MAKE THE TEAM RIGHT NOW I AM SO TERRIBLE”.
Yes, I understand that this is easier said than done. I had a lot of trouble letting go mid-season. Every practice felt like skating through mud with my demons throwing sticks at me. I had panic attacks, cried after every practice for two weeks, and considered retiring from playing. Right before Tiny Tourney I was able to find my “MEH! Whatever” Happy Place that I had lost. The result was two of the best games I’ve ever skated (and my first successful in game apex jump)!
Part of that happy place (for me) is being around my friends. I have noticed a DIRECT correlation between the happiness I have with playing roller derby to my proximity to my jammer pod, The Caviteez. The six of us (and the previous incarnation of five earlier this season), are supportive of each other. We offer feedback, high fives, and sometimes just eye contact and a nod to remind us that we are not alone on the track. When my jammer friends spread out on the sidelines, I start to feel alienated. That leads to me feeling like I need to do amazing things on the track otherwise I am not good enough. It’s a pretty terrible downward mind spiral. I am glad I picked up on it early.
Recognize your patterns. Recognize when you are doing your best and when you are feeling stressed, panicked, overworked, or mentally drained. Journaling at the end of a practice can be super helpful in connecting the dots. If you do nothing else, you can even just write down: Your goals going in, names of drills you did, how you felt going in, how you felt during drills, how you felt at the end, and any instances that happened during practice that made your emotions change.
NOTE: If you don’t track your nutrition, you probably should. Sometimes not eating properly the day of a practice, or not having enough water the day before a game will also adversely effect emotions and performance. You have to be able to look at ALL the factors to understand the full picture.
And do not think that my version of a happy place is your version. Some people like being by themselves when they jam. Some people want all the input from their peers, while others like to be left alone. Some people like to be thrown into new situations without warning or instructions, others like when things are laid out for them and they know what to expect. There is no wrong version of what makes you happy.
The hardest thing to contend with are outside sources of input. The parents who keep telling you to quit derby. The blocker who always gives you guff about not taking their offense. The circle of people gearing up in the corner who are complaining about practice. It is easy to be drawn into the bad. (Trust me, I know) Breathe, smile, and keep going.
If you’re around toxic conversation, help to change the topic. Before that blocker gets a chance to say something snotty, high five them for a great jam. If your family won’t ease up about your dangerous hobby, smile and thank them for caring about you so much.
And then, if you need to, do some yoga or do a round at the punching bag when you get home.
Evaluate & then Focus
In other blogs I’ve talked about the importance of self-awareness. Once you hit a certain point beyond “hey you’re pretty good”, self-evaluation and feedback from peers is going to be the only way you really can ratchet down and improve your skills. How do you know what you need if you don’t know what you have?
I like the idea of doing a series of tests to see where your weaknesses and strengths are. I admit that I have yet to do this myself, since I just came up with the idea while writing this blog. As I sit here and consider all the aspects I think that I would break my test for individuals into:
Individual Footwork — Toe stop line work, stopping on edges, mobility around a stationary object, balance on front wheels while moving
Power/Driving — Time it takes to move a blocker 10 ft, 100m sprint off skates, 10 lap PR, big lift PRs
In-Pack Mobility — Quickness through obstacle course that involves ducking / squeezing through spaces / hopping, also looking at game footage to rate mobility inside of packs
In-Game Mentality — Penalties per game & when those penalties occur (in sequence, or unrelated to each other), points & lead percentage out of the box, call off decision making
Awareness — Frequency of recognizing offense (regardless of ability to take it), visual periphery tests, call off decision making
Blocking — Plow stop, one on one blocking, recycle ability, tripod work, communication within a pack, pack awareness/bridging ability
Within each area, I gave some examples of skills or habits you could evaluate, but the possibilities are endless. These are not things you can evaluate the way you do minimum skills. They must be looked at over the course of games, scrimmages, and practices. This is something you sit down with footage to do as a jammer pod.
I’m a nut for information, data, and comparisons. I like knowing what I’m doing, where I’m going, and where I’ve come from. Knowing where I am weak gives me a focal point. Every piece of data is just one fragment of the whole picture. If you can compile all the individual pieces into one consumable story, you can set your training plan up to compliment those needs.
Talk to a friend you trust, or your coaches and ask them to help rate you in each area. In fact, it’s better to get different people to evaluate you. Make up a rubric ahead of time, maybe with your team leadership, so that other people can take advantage of feedback.
It might be good to do a self eval as well to compare against the others. You can also write down what you think your strengths and weaknesses are. Ask your friends to identify those too.
Think about how you feel during a game. Are you best at racing through a pack (as long as you’re untouched) over and over again but get stuck in tripods? Can you get through a pack fast and hard, but you can only do it once or twice? Can you do a longer jam, but then have to sit the next six? Are you kind of ok at everything? Do you have power but not speed? Speed but not power? Power but not endurance? Speed but not recovery? Yea. It’s a lot I know. I believe in you though, you can figure it out.
Now what? Now is the time where you build a program.
There are a thousand different kinds of programs you can build. Starting with something made for general fitness might not be a bad place to start for the first 6-8 weeks of training, assuming you have not been regimented in your training before. If you have been regularly going to the gym and feeling stuck or you just do not have a plan, it’s time to sit down and get one. I’ve been using the Tactical Barbell template since late December, along with my boyfriend and friends from Alaska. I like this particular program because you break your program into clusters.
I do 8 week clusters. My first focused on building stability and capacity for strength, the second moved into long muscle endurance and recovery, the third focused heavy on quick twitch, and now I am in a power cluster since I’m in a bit of a mid-season off-season. Eight weeks seems to be enough time to improve on your focused goal, but not so long that you lose sight of other weaknesses.
Oh, here’s something else: If you’re not working in interval sprints at some point – you are hurting your progress. If you are not lifting heavy weights at some point – you are hurting your progress. Can you be a great jammer and never deadlift a day in your life? Of course! For most of us, it’s going to be a much harder route if you chose to do it that way.
I hate sprinting. I hate it. My knees don’t trust it. I have one rehabbed ACL that still flinches at the thought, and half another ACL that wants to stay in tact and doesn’t trust my stopping ability. I don’t usually run sprint, but will do row sprints or bike sprints. My heart rate monitor has been tremendous in helping me with my training too. Now I don’t have to rely on a machine’s reading, or my own counting. I can just look down to see whether my sprint is actually pushing me or not.
When in doubt, hire a trainer and/or nutritionist to help you. Can that be expensive? Sometimes. Is it better than continually plateauing out, wondering what you should be doing next? Is it better than saying “I need to go the gym” and then getting there to make it up as you go?
Fail to plan, plan to fail. No one who is successful just wings it. They know when they are doing things and why. Including resting. “Resting?” You say, “#NOREST, Khaos!! IT’S THE DERBZ!”
The Deload is real
WE DON’T REST ENOUGH IN ROLLER DERBY.
We are in a year-round sport. Some of us are lucky to have November and December off. Some of us are lucky enough to have schedules that lighten in July and August. We need to spend more time looking at what our goals are and planning our clusters of cross training accordingly. That includes resting.
Scrimmaging three times before a game weekend does not help you learn, it simply wears out your muscles, central nervous system, and your cognitive processing (which is why you feel mushy brained and jelly-like after hard training session). If you want to know ALL the things this is a great piece. The concept of deloading has been popular in the lifting scene for a long time now, I couldn’t pin down who first introduced it. It is slowly working its way into popularity in sport-specific training and also real life.
Have you ever had to take a couple weeks off from derby or another sport and when you came back you could do a skill you had struggled with before? That’s a result of deloading. The first time I recognized it was when I was rock climbing. I was going three to four times a week when I was in my early twenties, but I was not particularly strong, I relied on my flexibility. I took about 3 weeks off due to life, and when I came back I was expecting to back at the start. What happened was that my strength had improved, my technique had sharpened, and my on-sighting ability (reading a route as you move through it the first time) jumped significantly. I immediately knew there was something up with it.
When it came to derby, I spent the first couple years always on my skates. I took a month off to rest my knee, I came back and suddenly had more control over my edges. Down the road I would take of randomly for injury, and while the injury itself was not strong, my abilities to complete skills and tasks had sharpened. The deload is real. It’s ok to take a step back from derby for a couple weeks to let your body heal and process what you’ve been working on.
Note: this is very important for officials as well as skaters. Sometimes you need to stop thinking about the rules and just let it all marinade. Come back to it fresh and new and you’ll see more and understand clarifications better. What does officiating have to do with jamming? As a good official you have to be as good of a skater as any player on that track!!
Now a word of caution, if you take a break for too long, that’s no longer a deload. That’s just a break. Deloads are typically a week to 10 days. During this time you work out but at a much lower weight, rep, or speed. You work the neurons and muscle memory without pushing to to hypertrophy. Do your lifts, but do them at 50% 1RM. Do you Tuesday run, but don’t push as hard. On deload weeks, you can also replace your typical workouts with stabilization and recovery work. When I say “Do extra yoga”, I’m talking recovery yoga, not Bikram Power Yoga. Instead of your sprint day, do a light bike ride. Spend extra time stretching. That sort of thing.
They always tell you that coming back from injury is hard. They always tell you to ‘ease in’, ‘listen to your body’, and that ‘it takes time’.
No matter how many times you hear those words, it never truly sinks in until you’re three weeks back into a full derby schedule competing for a travel team position with a D1 league.
August 31, 2015 was my last practice of the season pre-injury. 7 months later I had surgery.
4 months later I was back on my skates. In another 2 months, I could hit people! But the thing we all dread happened: I incurred a different injury a month after contact clearance.
Luckily, it was a medium sprain and not a major tear. Once I returned home from Europe (it happened on day 3 of a 5 week trip) I was able to secure the blessing from my ortho (as long as I wore my SECOND KNEE & DonJoy when skating), and made my way back into training.
I was lucky. We all say that we’re going to come back quickly, but I actually did. I worked hard, set goals, and was lucky enough not to go through any major set backs.
On January 4, 2017 (with a desire to throw up all over the place), I went back to Tampa Roller Derby for the first practice of the New Year.
The thing about returning from injury [that the non-injured don’t realize] is that you relive your injury over and over again in those first practices. All you think about is “What happens if I feel ______?” and “Oh gosh, that person is coming at me fast”. At some point, you contemplate the injury, and the possibility of re-injuring (especially if you have already experienced a re-injury).
No matter how many people you ask about “How do I conquer the mental hurdle of attacking practice after injury?” you will never find a true answer. You may get those answers in the first paragraph. Maybe someone will talk about how they visualized success (this was something I did), or how they tried to distract themselves through the first practice. There is no trick that I have found to click your mind into being confident returning back to practice.
Step one to coming back: Don’t beat yourself up for being scared or tentative. That said, if you are SKATING scared, you need to knock it off. Skating scared is how you hurt yourself or someone else. So if you’re on the floor and you can tell that you’re stiff or tentative, remove yourself. Go to the side of the rink, and get your legs under you a bit. There is no shame in nervousness; there is no shame in taking a step back.
The caveat is this: Eventually you have to trust yourself and try. Just like how we all have to be able to define the difference between “injury” and “effort” when it comes to pain; we have to be able to discern trepidation from actual physical inability. Yes, it’s scary. The mind is a powerful place.
I was so scared on my first night of real hitting. I kept thinking about what it felt like for my left leg to be “plucked” when I would hit someone to the outside. My ortho told me to stop being scared and play my sport. I pulled aside a skater who I trusted and asked them if I could hit them a bit at a standstill. It gave me confidence that it wasn’t going to pop at first contact. From there, I moved into the drills. I primarily made hits to the inside, gaining back my confidence.
A team mate told me that I can’t play derby if I’m afraid of hitting. So the next time I was up, breathing steadily, I took my old inside position, and just played roller derby. Did I hit as hard as I used to? No. But with each repetition I gained confidence. With each scenario, I focused more on derby, less on my leg. Trust your PT, trust your training.
The thing they don’t tell you is how much it’s going to hurt to come back.
Not your injury (well maybe your injury depending on circumstances), but everything else. You see, I spent 6 years getting beat up by my friends 3-5x a week. I started with lower impacts at the beginning, and worked my way into D1 leagues. The hits are heavy and precise [mostly]. Coming back from injury, I hopped right back into the level I left, there was not a gradual ramp up. I went from 0 impact to 100% impact.
Yes, you get bruises. We’ve all seen the grape-shaped prints of our friends blushing into a nice purple shade on our arms and shoulders. We all get pad burns from our team mate’s Velcro. We get bumped in the nose by a stray helmet. These are typical and expected.
What I didn’t expect was how sore my chest and shoulders were from being braced. I have spent my off time doing push-ups, pull-ups, bench press, and every other shoulder/back/chest exercise possible. It didn’t matter. Also, the debilitating stiffness brought on from absorbing impact as a blocker seeped its way into my back, core, hips, and legs. It doesn’t matter how much you’ve run, deadlifted, squatted, sprinted, or jumped. There is no way to train on your own for being run into incessantly by world class blockers and jammers.
I actually just recommended to a team mate who is 12 weeks post op, that she should get a foam bat and she and her girlfriend could take turns hitting each other with to prepare them to come back to derby! Could be a fun destresser, and no foam bat is going to hit anywhere as hard as Tazmaniac coming in full steam.
What else I didn’t expect is the continued feeling of dehydration, mental exhaustion, and hunger. I’ve been on Team Always Hungry for a long time now, but my body is craving more food than ever. Even when I drink a gallon of water a day, it doesn’t seem to be enough. My body can’t seem to get enough protein and good fats! I crave them always.
I knew my body was going to experience some bumps, but after 2 weeks of 3-4 practices of 2-3 hours each, I feel like I have been run over by a truck. I may have been. Her name may have been Dakota Dynamite actually….
They also don’t mention that you ARE going to injure something else.At least, you’re very likely to. Will it be as serious as your first injury? Probably not. Even ‘easing’ into full game play, there is an element of ‘jumping ahead that happens’. I was not going to spend 6 years getting back to D1 level play, but those 6 years had prepped my body, joints, and muscles for it.
If you had a knee or ankle injury, prepare for a hip flexor, hamstring, or groin muscle to be in pain. If you had a shoulder injury, chances are your other shoulder is going to ache more than usual. It’s the nature of imbalance. Subconsciously, we favor. Even when we’re diligent, it’s common to pull something else. Your whole body tightens unless you are forever diligent. If your calf and feet are tight, your hip flexor may pull. If your hips are tight, your hamstring may suffer.
The social side of returning to derby can be odd.
Some people will come back to cheering crowds of friends, and open arms. They will have felt missed, and like their team was with them through the whole recovery process. Most of us, somewhere along the way, lose touch with people and leagues a little bit. Sometimes we do on purpose.
I know many people that have said to me, “Wow! I can’t believe how involved you’ve been while injured” (I jam coached Molly Rogers RG, reffed, and announced) “I couldn’t do it when I was injured, I was too sad.” Pulling away was their defense mechanism. For me, being involved was my way to keep sane.
Most of us actually come back to leagues that are happy to have us, and excited we’re back but they’re not throwing parties for us. You should not anticipate a great homecoming or outpouring of affection. Know that people want you there, but they are not going to fall all over you upon your return. For me, it felt like I was transferring in again. I had been gone for almost a year and a half, living on the other side of the state. Many people were still there, but many were new. I have had to re-earn trust, demonstrate commitment, and show that I am healthy and able-bodied.
Just because you had to earn respect among your peers once, don’t think you don’t have to do it again. Just because you were on the A team before, don’t expect them to just save you a space; always expect to work for it.
Be hungry to work for it.
If there’s anything I’ve learned from coming backit’s that you’ve gotta have a plan of recovery for after each practice day. Incorporate yoga before you come back. If you’re tight when you show up, it’s just going to get worse for you. Keep doing your PT every day. Incorporate new PT as your back, hips, and legs tighten and react to the new world of pain. Drink all the water now, so that you’re already hydrated when you get to practice down the road. If you haven’t flipped or rotated your mattress in a while – DO IT. It can make a world of difference. If your pillow is too small or flat, go to Marshall’s and nab a new one. It’s worth the $15.
Get a tennis ball, lacrosse ball, and make a foam roller out of PVC pipe. Use them liberally.
Use this time to get new gear. What hasn’t been replaced in a year? Get a new one. Just do it. Also, pick up some compression gear and impact gear; obviously I’m a big fan of Steaks Roller Derby Accessories. If you have been contemplating shin guards, go check out the soccer goodness of ArmourFlex Sport.
Cross train. Pick up a sport other than derby. Be smart about your choices, but doing something more than just skating will help your body be strong in many ways. Weights. Plyo. Sprints. Other sport. (I am fond of rock climbing personally)
Eat after practice (your body needs the supplies to rebuild your muscles), and eat in the morning (your body needs to be fed after the 7-9 hours of rest). Meal supplements, post-workout shakes, electrolyte support, multivitamins, other vitamins … you may think it’s hogwash, but I can promise you it helps. Your body needs calories, protein, fats, fiber, and carbs to keep up your energy and performance. Drop me a line at DerbyAmerica@gmail.com if you want to talk nutrition and supplement support.
EMBRACE THE FUN OF THE GAME.
I really feel that those of us who have come back from long injuries have a really great appreciation for the sport that we get to play, and we should cherish each moment that we get to execute on roller skates. I know that once my nerves about my leg subsided, I settled into really loving and executing. Yes, I still get frustrated with myself, but I am also way quicker to laugh and smile when my team mate levels me or pushes me out of bounds.
I love this game. You have to love it to suffer an injury and spend the next year and a half obsessing to jump back in. Good luck, Fellow Gimps! If you have anything you’ve learned along the way, or tips on how you came back to sport from injury, please share in the comments!!
Do you love Khaos Theory? I need your help to keep it running! I pay for it out of pocket and the domain name is coming up for renewal! Want to help keep it going?
(KTD only needs $65 to keep going!! This year I want to expand into video recipes and more HOW TO’s!)
I have been a skating member for leagues of different sizes, ranking, and cultural expectations. I have visited, coached, and reffed more than 50 leagues in 20 states and five countries. Each league’s BoD was structured slightly differently, each coaching staff ran a different way, each team dynamic was different. There are threads of familiarity throughout each, however. There are commonalities of good and of bad, of support and of discord. When a league is split into separate teams, there can be either an equal share of positive growth, or lines drawn in the sand.
I was given the opportunity to referee and stream announce the B-Team Championships held in Atlanta, Georgia in October 2016. I got a chance to talk to the skaters from different teams and I heard comments that I have heard across leagues across the world. You would watch these teams and think “How on EARTH are they not on the All Star team?” In some cases, it’s a matter of the league having too much talent, so they [essentially] have two All Star teams. In other cases, you hear skaters talking about how they are passed over because of a conflict or lack of commitment seasons ago, negative talk from coaching, or flat out Elitest dismissal from All Star coaches and team members.
I have been pondering this blog for over a month now, to express how we can build a positive environment for our skaters and be sure that no one feels negative connotation in being “Just a B Teamer”. Also, substitute “Home Teamer” or “C Teamer” etc as necessary.
Before I dive in, you may be thinking to yourself already, “BUT OUR LEAGUE IS A MESS TO BEGIN WITH! HOW CAN WE EVEN START MAKING OUR B TEAMERS FEEL IMPORTANT??”
Creating a positive space for your league members is very important to the mental health of everyone. When I say ‘positive spaces’, I mean track times where no one is insulting each other, scrimmages where abuse towards the refs is not tolerated, and times where league members can talk to their coaching staff about goals and concerns.
Too often I have heard recounts, or experienced myself, stories of the All Stars and B Teams not trusting one another, or shouting when receiving big hits, or sneering on the line when a new jammer steps up. I have also seen All Star and League coaches ignore B Team skaters completely. I have talked to skaters who feel as if they are blown off when they look for feedback, or that coaches neglect to offer words of encouragement to anyone but the ‘superstars’.
As a coach, a captain, a league-mate, be aware of your attention and energy. It is easy to fall into the trap of only complimenting the top skaters, since they probably are doing rad things on the track. Make sure to be aware of your skaters that are learning and progressing, and offer them compliments (and critique) along the way as well. Sometimes, all it takes is for someone to get the occasional “Hey, your plows are looking way better!” to keep them happy, positive, and on track. Being the All Star coach and making a guest appearance at league practice to help with developing skaters (even just once in awhile) can make a huge difference in morale.
Too often I have heard officials talking about abusive skaters on the All Star team. The skaters are know to shout and scream at their team and the officials, with no repercussions; no disciplinary action. To allow top skaters the right to be abusive creates a culture of acceptance of such actions, which then lets other skaters (the proteges) believe it is acceptable behavior. When one level of skater is punished for behavioral issues, and the other is not (the ‘lower level’), you have a recipe for dissent and anger among the ranks, all in the name of “keeping talented skaters”.
This is not a safe space. This not a place where players or officials will continue to come with a happy face to learn. They will become despondent, bitter, and (if lucky) they will transfer. If derby is unlucky, they will quit altogether. Nurture and support people, do not beat them down for imperfection or for penalty calls you did not agree with. Do not tolerate those who do either, no matter how many apexes they jump per game, and no matter how many jammers they soul crush.
Building Cultural Value in Your Other Teams
What are the goals of your All Star team? To win games? Gain rankings? Beat other teams they come up against with strength, strategy, and increasing skills?
Now how do you practice those things? Against one another, of course, but there will come a time where your All Star blockers will understand the fundamental tactics and tendencies of your All Star jammers, and vice versa. Yes, they will continue to push each other, but there comes a point where a team must play against another squad to keep from plateauing.
Who, then, does your All Star team have to compete against on a regular basis?
Yup. Your B Team.
So what I’m trying to say is this: If your coaches, captains, and All Stars promote the idea of “Our All Stars are stellar because our B Team is stellar” you have a happy bunch of skaters who are all striving to push each other more. If you build a structure of ‘everyone getting better so that everyone gets better’, then each skater will build their personal skills with the goal of the team in mind, instead of the self.
Most B Teams I have come in contact with don’t promote any specific B Team cultures. Skaters are subtly encouraged to keep self preservation in mind – either to boost themselves up to the All Stars, or to maintain their seniority on the B Team. Training is not about making the team better, or about the team’s impact on the All Stars/C Team/Home Teams, but is seen as a way to showcase individual talents in order to impress the decision makers.
The other side effect of B Teamers not understanding their effect on the All Stars is this: a division can be created. It is one thing for a skater to say, “I’m ok with the level of play at this level, I can’t give more commitment or more of myself,” or “I love my team, we work well together, I fit in here.” It is another thing to hear skaters say, “Well I have to be happy at this level because the All Stars will never have me,” or “The All Stars only care about themselves, the coaches care only about the All Stars, they don’t see me and I won’t ever get better.” I have seen the ‘self-preservation’ mentality of individuals manifest into an US VERSUS THEM culture within leagues.
It is not healthy for the league to have B Team players feeling as if they are their own island. It is not healthy for them to feel as if they are detached from the All Stars, as if they were left behind, or blotched with some derby curse.
And, shocking to say, it’s not helpful when coaches and captains ignore that such feelings have manifested. Keep your eyes open and be diligent when you are in places of higher standing, since it is so easy to shield yourself from negative vibes while going “Lalalalala everything’s great!”. It’s easy to think that everything is going swimmingly, but I implore you to listen to the heartbeat of your league. Keep an ear to the ground and be open to critique and criticism. Your league could be sprinting up in the rankings, while still harboring negative practices that will effect the longevity of those rankings.
Changing the culture of a league is not easy, but it can be done with persistence and positivity (and maybe some stern stuff on the part of leadership). Separating the All Stars from the B Team can cause an elitist attitude to manifest which will be felt by your developing skaters, who are the core of your league.
Part of the culture change comes along with the idea that the A and the B teams are not separate. Might there be skill differences? Absolutely. I have written before that the best way to improve as a skater is to practice with those better than you, and if you are curious about combining skills you can also check out this blog: The House that Derby Built: 4 Corners of Training with Mixed Levels.
Combining forces of A and B squads have many advantages to a team. See above for cultural implications.
When skaters practice in the same space, they can inspire each other. They can challenge each other. They can give feedback to each other. They learn the same skills and strategy. B Team skaters can learn from All Stars, All Star skaters can be infected by the enthusiasm of B Team skaters. Also, skaters get more track time.
“But Khaos! There will be more people, that means LESS track time”
Actually no. If you have all your skaters coming to two practices instead of one, you’re already giving them more time on skates. There’s no reason you can’t split the track to work across from each other. Attendance low? Use the same side of the track and just alternate in A team or B team walls/jammers. Most of the skills and drills we do only require part of the track anyway. Managing two to three teams of skaters (who will probably only have 10-15 people showing up to practices anyway) is not too hard if you break it down.
PLUS it has been my experience that when you’re drilling over and over and over and over in a good, quick rotation, skaters get fatigued and then you cannot drill over and over again. By having more bodies, you can run drills longer, more effectively. People can get short rests while their teammates practice, and it also gives the team a chance to OBSERVE what everyone else is doing.
“But Khaos! We need to practice WITH our teams!”
You can have each team practice with their lines while still encouraging a team environment. It also makes it fun when you can have lines of A and B face off in certain drills, or if you tell the B Team jammers to go play with the All Stars and vice versa. Nothing helped me grow in blocking quicker than learning how to stop jammers like Lauryn Kill and Taz with my Bruise Crew team mates. Could the B Teamers be a hot mess at first? Sure. Persistence, diligence, patience, hard work … it pays off.
What’s the pay off? 30 All Stars to choose from instead of 14. Especially with the opening up of charter changes, as games approach that require different styles of skaters, you can more easily tweak a team to be a powerhouse. Also, life happens.
People move. People retire. People transfer. People get injured. If you have to “move up” a B Team skater, don’t you want them already on track to be successful with the All Stars? Would you prefer taking a month or two for the process of “training them up”?
You know what I’m talking about: “We’re rebuilding. A bunch of our All Stars left, and we moved up some B Team skaters, so we have to spend a lot of time getting them up to speed.”
Why not have them up to speed? Why not be able to bounce back the way Philly, Rocky Mountain, and Windy City have over the years? Why not have players ready to step into All Star roles easier?
Should A and B be separate sometimes? Sure. Why not? It’s good to have a team only building session now and again to focus down on the specific needs of your team. On a week to week basis, the teams that practice with the travel skaters combined tend to be the more successful leagues.
I have already mentioned this but it should be stated again: Being a B Teamer should not be considered a slur. You’re not “Just on the B team”, you’re a member of a team and are striving to be strong and to improve. You are the reason the A team is successful. You are not “JUST” a B Team skater.
League members and leadership need to be ready to correct the language when it happens. “Eh, it’s only the B Team,” or “No, I won’t pair up with her, she’s only B Team” … just stop. This kind of language is not helpful. It is not positive for anyone (and makes you sound like a bit of a jerk actually).
“No I’m not going to game this weekend, it’s just the B Team.” NO. Bad. One, because you should go and support your B Team, since chances are they are supporting the All Stars (through attendance, bout production, and volunteering) and two, because they are your family. They are the future of the league. They are the next Luz Chaos, they are the up-and-coming Serelson. What potential could you be harboring within your B Team that you don’t see because they “have only been skating a couple months and are not good enough to skate with us.”
Being on the All Stars is not always strictly about skill level – it’s about skating styles, how one meshes into the team’s strategy, how coachable one can be, attendance, drive, and sometimes (yes it’s true) social integration.
If you are a B Team skater and you have not made it onto the All Star team (yet), and you’re starting to get salty, don’t immediately jump to the “THEY DON’T LIKE ME AND OUR CULTURE SUCKS” conclusion. If you’ve read my blogs, you know I’m all about self-analysis and honesty. And it is HARD to look at yourself and ask, “Self, what could we improve on?” It’s possible that it’s not your league that is the ‘problem’ but maybe your attitude, your dedication level (as compared to the stated goals of the All Stars), or your style of game play as compared to your team mates.
There are many different structures to travel team practices and schedules that can work, but my observations and opinions are based in my experience across a range of countries, levels, and cultures. The teams that were most successful in achieving strength, consistency, and meeting their league goals were the ones that unified, not divided. The teams that realize that the B/C/D Teamers are the lifeblood of the league and the future of the All Stars, those are the leagues that I have found the most positive team environments over time.
You don’t have to take my word for it though. Do your own research. Talk to leagues with different structures, ask players how they feel about ‘being left behind’ by their league mates, and observe differences you see overtime between those leagues that nurture their travel teams together, and those that create derision through culture and language.
Khaos Theory Blog is run completely off my own funds. Make a donation now to keep the blog going!
Kristie Grey (Merry Khaos) has been playing roller derby since 2009 and has coached almost as long. She has worked with over 20 leagues in 11 states, and five countries. She has coached on and off skates at Beat Me Halfway 2014 & RollerCon (2012-2015). She currently skates with Tampa Roller Derby. Active in health and wellness, she is an active Herbalife Health Coach, rock climber, and power lifter. For questions, booking, requests of topic, or help with a nutrition plan, message Khaos at DerbyAmerica@gmail.com
Blockers have the task of creating unbreakable defense while assisting their jammer through packs of unbreakable defense. Blockers must have their head on a swivel, legs of granite, and the mind of a mathematician. Blocking is more than “Look! A star. I hit them now.” How can you work on your blocking chops? Check it:
Learn how your body works
I’m awkward. No one would ever argue that. My foggy, klutzy way of moving through space developed when I was 10 and just continued through adulthood. One of my favorite jokes is that I’m better on my skates than I am on my sneakers (and it’s funny because it’s true).
I didn’t really start understanding how my body TRULY works until I took two Movement classes for my theatre major in my early 20s. Not only were we challenged to move through space feeling every inch of our body and understanding where the tension and support was coming from, but we were forced to write a weekly movement and action diary. Until you really tune into how your foot placement affects the stretch your triceps, you do not truly understand the mechanics of this wonderful machine we’re all given. We would drop inhibitions in class, with our peers, and just move in the strangest ways we could. And we’d freeze, and we’d FEEL where things were. And we’d move more frantically. And after 45 minutes of this, you start to really understand how it all works on you, because it works a little differently on all of us.
Move. Write it down. Really feel the momentum of the strange dance. Take a couple minutes a day and just move around in strange interpretive dance ways and feel the stretch of your muscles and the support of your soft tissue.
Yoga will help you drive home control of the muscles once you understand how they all connect. I did not know what it really meant to ‘engage my core’ until I started working on inversions. Yoga will help you hone in on muscle awareness and control, it will strengthen your body and your mind. Yoga is not easy, and practicing yoga daily can be a game changer for your flexibility and mental control in stressful situations. If you’re feeling really adventures, get into the world of acroyoga or aerial dance. You will learn how all the muscles in your body work very quickly!
Practice your fancy feet
The biggest misconception I run into about blocking is the idea that blockers don’t need to practice footwork because “I don’t jam”. OK, first of all you DO jam, you just don’t have a target on your helmet.
Secondly, you have to jam in order to be a successful blocker. You need to understand what a jammer goes through when hit by friendly fire, or when team mates continually reform the pack in front of them when they’re trying to break on their initial pass. It feels like what I imagine drowning feels like. By jamming semi-regularly, blockers learn the internal debate within a jammer’s mind, and thus are better prepared to react to them when playing defense.
Tangent. Sorry. (I hate when people say, “Oh no, I don’t jam”. There is no quicker way in a RollerCon scrimmage line for me to hand you a star. You have been warned.)
I say that all blockers are jammers because we often end up at the back of the pack, with the need to get to the front. If you do not know how to get through a wall of blockers, you will be goated and rendered less effective. Actually, a mantra when I jam is: “JUST GET TO THE FRONT”. I’ll say it myself when I take the line (my team mates can vouch). I get to the front all the time as a blocker, so it should be no different when I’m jamming.
Footwork translates to maneuverability. It can be a clusterf***k in the pack sometimes. If you don’t know how to move your body in a way to keep you with your wall, and in a strong position, you will be defeated. You need to be able to smoothly work in your team’s formation and then move around other obstacles that get in your way. If you do not practice your footwork, you will be clunky and slow. You will be more likely to commit a penalty, or simply take yourself away from the action of being effective.
So practice your footwork and put on the star. I promise you won’t die.
In 2011, Oh Chit came to Harrisburg practice, and while doing scenario work, she popped to the front of the pack and began skating backwards. OUR MINDS WERE BLOWN. Slowly, over the next year, we saw more people engaging backwards hits as last ditch efforts to catch a jammer, to protect their point, or to give direction to their wall. It was widely accepted that only the best skaters should be skating backwards, and only after a lot of practice should you utilize a backwards blocking technique in game play. Why? Because derby is really hard. Derby while skating backwards is ridiculously hard.
Today in derby, it’s not uncommon to have skaters turn around specifically TO block. Why?
“I’m better that way.”
No. You aren’t. I’m not even sorry to break this news to you. There are maybe a handful of skaters in the entire world that are better blocking backwards than they are blocking forwards. Even they are exceptional at blocking forwards.
Think of how your body feels when you skate forwards compared to when your backwards. Here’s an insider tip if you haven’t started jamming yet: JAMMERS LOVE SPACE. The way your body balances when you’re skating backwards tends to create space between your hips and the opponent. If you give a jammer space, they will utilize their footwork and levels and get by you (or at least get your point). You can’t combat this with standing straight up, because that just knocks you down on your butt.
“Well I just hit them to stop their momentum!” Yea, that’s great, but what happens if they juke before you touch them, is your lateral backward movement STRONGER than a full speed jammer facing forward?
You might THINK you’re better when you’re backwards, but if you do some self-analysis, you will find that you are probably just more comfortable that way because you can see everything, or maybe because you’re not good at plowing and backwards blocking gets you out of having to use your plows and hips.
Backwards skating is most effective when you do so as a brace for positional blockers, and when you have the strength to support, the awareness to communicate, the mobility move the wall where it needs to go, and the strength to fill gaps with a positional block when jammers start to break through.
Positional blocking also teaches you control. Big swinging hits are fun, but they are a bit of a relic. It is important to know how to make a big hit, and know when a big hit is a necessary technique to engage. Keep in mind that when you swing for the fences on each opportunity, you strike out more often than knock it out of the park.
Positional blocking wins derby.
It keeps your body on their body. When you are sitting on a jammer, you own them. You know where they’re going because the moment they move, you can feel it and react. Plus, when you’re facing forward, your team mates can EASILY come up and support you in a wall, or sweep the jammer out of bounds. When you’re chest-to-chest with a jammer, it’s VERY difficult for team mates to give you the support necessary for success.
So this means: Practice your plows, balance, and control. Stop insisting that you’re better at backwards blocking. You’re not. Practice looking over just one shoulder when you’re positionally blocking: whichever shoulder will open your view to more of the track (so when you’re on the inside line, look over your right shoulder, when you’re on the outside line look over your left shoulder). Being a strong piece of a wall will make you an invaluable piece of any blocking line.
TO PRACTICE: Grab a buddy. One person is the blocker, one is the jammer for a set amount of time. The jammer’s goal is to get around the blocker WHILE MAINTAINING CONTACT. The blocker’s goal is to control the speed of the jammer by keeping them behind, or being able to walk the jammer to the line. Contact must be maintained, and no backwards blocking is allowed. Speed control is a MAJOR focus!
Stop on a dime
Practice your stops until you’re sick of stopping (and then do it more): Two foot plows, one foot plows, 180 toe stops, hockey stops. Not only do you need to be able to stop so that you can control your opponents, but also for pack control.
The second level of derby-brain involves pack strategy. If you cannot stop on a dime, you’re going to make your bridge at 11 feet, not 10. If you can’t stop on a dime, you may end up being a bridge for a crucial few seconds while your team mates are trying to draw the pack to the back. If you can’t stop on a dime, you’re going to be more concerned with stopping in game play, then actually playing the game.
Stopping on a dime allows you to walk a player to the line, but not go out of bounds. Being able to stop on a dime means you can join a wall and not glide past it. Being able to stop on a dime means you’re less likely to get knocked out of bounds, because you aren’t going out of bounds.
If you can’t stop on a dime by yourself, you’ll have a hard time charging into a block and stopping your gained momentum.
TO PRACTICE: Drill this stuff. Repetition, repetition. If you’re having trouble with a two foot plow, try a one foot plow. A one foot plow does not look like a two foot plow, and you’re simply pressing into one foot more. Rather your weight is primarily on one leg, and the other leg shoots in front to apply pressure to the floor through applying pressure directly down on all four wheels (kind of like a kick stand).
If you keep hearing people say “Get lower”, it means you are not activating your core enough. Often we spread our legs out more and think we’re getting lower when we do that because WE see the world get lower. Have someone video tape your plow stops so you can analyze your stance and practice putting your weight and pressures in different spots. “Play with the floor”.
For your 180 toe stops, check out this video (production quality is low, but people have told me has helped).
Always play with the amount of pressure you’re putting into the floor, and practice on different surfaces! (Especially for hockey stops)
Protect the line
I don’t know anyone who hasn’t let a jammer slip by on the inside line, and it is FRUSTRATING. Covering the line doesn’t just mean that you’re standing with your skate on the line and you never move. Derby is dynamic. You need to be able to support your team mates while still confidently protecting that inside lane. Lateral movement and keeping your head on a swivel are critical components for lane 1 defense.
Knowing where the line exists is crucial as well. You have to understand your space on the track. Every time you do a drill, be aware of the line. Respect the line. Just because you’re not ‘in game play’ doesn’t mean you get to cut track, or ignore your boundary. Being conscious of the existence of the line, in every drill, will help your muscle memory and subconscious be aware of the line when it matters most.
When you’re practicing, you should always be diligently keeping tabs of other skaters on the track. Upping your ability to look around and know where people are on the track while doing scenario work will translate to jammer and opponent awareness during game play. If you don’t know where the blockers are, you won’t know that they’re about to throw an offensive block. If you can’t keep track of the jammer, you won’t know that she’s seen you step off of the line.
TO PRACTICE: Work on your lateral movement across different widths of the track. Sarah Hipel has a great video of a cross over step into a slide, which will help you learn how to control change of direction. See it here. Edgework (that fancy feet stuff) will assist you in being able to move across the lanes.
You also need to understand how much room you can leave on the inside (or outside) line when you’re blocking. Don’t be afraid to line it up. When warming up, take a spot with your foot on the line, defending to your max. Now, move laterally with one step (whichever kind of step is most comfortable for you), and stop. That is as much space as you should leave at any point. If you come off the line more than that during game play, it is up to you to communicate to your team mates that you no longer have the line.
Lift heavy things
I won’t spend a ton of time here, since we always are harping on cross training. Lifting heavy is becoming more accepted in our community as an important piece of the cross training puzzle. Without too much physics talk, you can think of it this way: If you can apply 250# of pressure into the floor to lift a bar, do you think your legs will be able to apply a lot more pressure into your wheels to push an opponent out of bounds?
I wrote about changing up our ideas about cross training and weight training in my PERSPECTIVE SHIFT blog. Give it a read if you’re willing after this 3000 word adventure!
Leave your comfort zone behind
Do everything you can that you don’t like doing. Use your left leg to plow stop. Put your butt down lower than you think is necessary when you’re doing a pace line. Practice skills that you’re bad at. Jam. I can’t emphasize enough how important it is for blockers to know how to jam. Don’t be afraid to fall. Being a good blocker means being willing to get a little uncomfortable – with your body position, with your endurance work, and with how you receive criticism.
Leave your ego at the door. Receiving criticism is outside of the comfort zone for many athletes. We get so caught up in trying to defend what we were trying to do, that we don’t listen to what our coaches and refs tell us. Instead of retorting when someone says, “Next time do _______”, say “Ok.”.
Have you fouled out for forearms usage, or do you always have team mates asking you to watch your direction while initiating a block? Maybe they’re not crazy. Maybe the refs aren’t out to get you. Maybe you actually do these penalties, and you have been too bull headed to admit that MAYBE you have been making a mistake. You need to step into the discomfort of admitting that you are not perfect and have things to improve. Don’t get angry because you were called on a forearm (again), but consider that maybe your metric for the penalty needs to be adjusted.
It is uncomfortable to be wrong. It’s ok. There is no perfection in derby. We all have things to work on, and everyone on your team wants you to succeed. They’re not telling you things to be mean, they’re telling you things so that you improve.
All the footage, all the derby. I will harp on this in every blog ever because you cannot improve your game unless you open your eyes to ways you can improve your game. If you never see other options of blocking or working with your team, you may get stuck in a rut. It’s possible you’ve been practicing a blocking technique that doesn’t translate to your body. By watching other skaters you will pick up pointers in tactic and skills to improve your own game. The more you understand the game of derby from the outside, the more your eyes will be open on the inside of the pack.
Watch all the derby, even the rulesets you don’t understand. Even the kind of derby you may have no desire to play. Watch it anyway. Understand it. Embrace it.
Your team is on a journey together. You can only work on blocking so much as an individual. You must rely on and trust your team mates to improve. Love and lift each other up. Have on your Big Kid Panties at practice – everyone is learning. If they back block you, tell them outside of the heat of the moment. Don’t call them out when it’s happening. Support and teach each other, and together the whole community will grow!
Now go forth and practice!
Khaos Theory Blog is run completely off my own funds. Make a donation now to keep the blog going!
Thank you to Phantom Photographics for the photos used in this blog. Please visit and support these photogs and more.
Kristie Grey (Merry Khaos) has been playing roller derby since 2009 and has coached almost as long. She has worked with over 20 leagues in 11 states, and five countries. She has coached on and off skates at Beat Me Halfway 2014 & RollerCon (2012-2015). She currently skates with Tampa Roller Derby. Active in health and wellness, she is an active Herbalife Health Coach, rock climber, and power lifter. For questions, booking, requests of topic, or help with a nutrition plan, message Khaos at DerbyAmerica@gmail.com
You’ve joined roller derby. You’ve worked your butt off (or up, in the case of some of us) to pass the 27 in 5. You’re not a complete bambi on skates, and you have fallen in love with a star. That star just happens to be on a helmet cap. You don’t know if it’s the challenge of breaking a wall, the thrill of hearing “tweet tweet”, or the praise you receive from your peers when you get back to the bench, but you have decided:
You want to be a jammer.
I am here to help. Here are 10 things to help you begin a successful career of five point passes and high lead jammer percentages. It will not be easy, it will not be quick, but with diligence, you can prevail.
Recognize your weaknesses
Chances are you have many of them, especially if you’re coming into this sport as a true Skater Tot. Don’t be afraid to make a list of the things you’re not good at. Watch the other jammers in your league (and in footage) and watch for things you can’t do that make other people successful. Write it down!
Now also make a list of things you’re good at. For those of us who are our own worst critics (guilty), you may want to ask your captains to help you. I’ve asked, “What are you good at?” To many skaters and gotten the snap back with, “NOTHING.” Remember: There is no perfection in derby. And even if you are good at roller skating, doesn’t mean you’ll be good at jamming right away. Don’t allow the frustration to overtake you.
When making your lists, think about these categories: Physical Fitness, On Skates Skills, Strategy, Mental Game. Knowing that you’re good at analyzing situations or have a background at team sports does give you a leg up. They are just as important to derby as toe stop runs.
Now that you have your list, you can start doing some goal setting. I’d go into it here, but I talk about goal setting in another blog post (or two). Check out “Building You as a Better Skater”
It is in the details
Jammer awareness is full of little details. If you don’t know where the other jammer is or how many points you’ve scored on this pass, how can you make effective decisions when you’re lead jammer (let’s face it, we can’t always refer to our bench coach) as to whether you should call it off? How can you be successful if you constantly get hyper focus in a pack, causing you to lose track of extra blockers who are out to get you?
This is something you can train at practice and in life. When I’m moving through a crowd, I will make a note of a single person (maybe they’ll have a red hat on). As I move, I work on using my periphery to understand where they are, how quickly they’re moving, and what direction they’re going. This works great in grocery stores and busy streets. When someone new walks into a room, try and notice something about them without looking directly at them. You’ll become better at looking using your periphery.
At practice, always be aware of where people are, how they are moving, and what indications they make before coming in to make a hit. Most blockers have a ‘tell’, and the most aware jammers will learn them quickly so they can move out of the way before contact.
To keep yourself calm, practice breathing during your jamming. Make a conscious effort of breathing in and out when you’re in a pack, and steadying your breaths while making your lap. Sometimes I’ll count my strides to keep me calm. Practice this during endurance drills. Find a place of Zen where it’s just you in the track. If you can do it during endurance practice, it’ll translate into your laps and gameplay.
For all the other little details? Well, refer back to your list of what you’re good at and not good at, and fine tune. You’re not good at getting through walls: Is it because of power, body positioning, or foot work? And go on from there!
3. Walk the [imaginary] line
Jammers need to know how to navigate small spaces and squeeze through spaces on the inside and outside line that mere mortals cannot even detect. When you’re practicing your footwork, you should always be imagining a balance beam next to your opponent, you don’t want your feet straying away (and over the boundary line).
To practice narrow spaces, use a partner whenever possible. If you don’t have a buddy to work with, grab some cones, and make two rows of them to create a narrow lane (I like using short cones for this). Ideally, the cones should be no wider than the length of your hand, but when first practicing it’s ok to make the gap wider.
Footwork you should practice include running on your skates, a step through 180 turn (you have to pick up your feet), a foot to foot transition, a shuffle step (on toe stops), a crossover step (on toe stops), and stepping over the leg of an opponent to keep going. These basic pieces can be used in different combinations to get you through and around anything a pack can throw at you. Check out some things to start with: BEGINNER JAMMER FOOTWORK VIDEO
Colors and space
When you look at jamming from a very rudimentary standpoint, it is a navigation of space through packs of various colors. One color is friendly the other is foe. The brains of jammers must be able to react quickly to changes in space as well as recognize friendly colors near the space. Weaknesses in depth perception or color recognition can be the difference between a four point pass and being nailed out of the air on an apex jump.
When recognizing your color for offense, remember that you want to go where that skater is about to NOT be, not where they’re going to be when playing offense. You want to occupy space that they no longer occupy. So ‘following offense’ really means follow their movements – don’t run into them, go where they JUST were.
A drill that I love for recognizing space and moving through it quickly involves the whole team (this is great for blockers too). Divide your team into three groups. Denote the active part of the track with cones (it shouldn’t be too big of an area, maybe one corner or half the straightaway). Group 1 will ‘jam’ first, starting from the opposite corner. Groups 2 and 3 are told to pick a spot within the boundary. Set a timer for 2 minutes. Group 1, in a line, begins to sprint towards the group standing still. The jammers must navigate the spaces at a sprint. The goal is to get through the pack without slowing momentum, unless it is to redirect their energy, or toe pick past an opponent. This continues for 2 minutes. Then, Group 1 switches with Group 2, and so on.
The next level is to let the obstacles take one step in either direction from their original spot. THERE IS NO INTENTIONAL BLOCKING ALLOWED. The next level is to allow one of the two groups to move laterally across the track. The final stage is to ‘split’ the groups by handing out colored coins to wear, so that each group has both black and white. Now, the obstacles are allowed to make one move to either side of their original spot, AND are allowed to make contact. Obviously, they are only supposed to hit those of the opposing color.
You can also make this more interesting by spreading out the obstacles, and adding in color cones that the jammers are supposed to make contact with throughout the course. You know, just for more fun and challenge.
On your own, you can practice color and vision challenges to sharpen your senses. I’ve found a good memory game and article about improving vision here. Anything you can do at home to improve your periphery is great. Have a friend grab some small colored balls, and sit in a chair looking forward. Have them toss the balls from behind to in front (along the side of your head). Work on catching the balls of specific colors. You must keep your eyes forward! Use your periphery!
Bursts and balance
I f**king love science, and physics is the reason derby does what it does. The sport is a constant transfer of potential to kinetic energy, of friction coefficients, of balance, and of trajectory. To be a successful jammer there are two things you must master:
BURSTS OF POWER (which will cause both acceleration and deceleration)
While I could not find any articles directly related to roller skating, I did do a fair bit of reading just now about bicycles, and why it’s easier to stay on them when they’re moving rather than standing still. It has to do with torque, center of gravity, angular momentum, and the experience of the rider in controlling all of them. This is why newb skaters look wobbly while balancing on one foot, but vets can coast around ‘shooting the duck’ no problem.
CONFESSION: I can’t shoot ducks. Ever. If there is ever a skill that I will not be able to do – it will be that one.
To practice balance, not only do you just have to spend time on your roller skates doing goofy things, but you have to train all your stabilizer muscles, strengthen those ligaments and challenge your body to do new and interesting (and sometimes very scary things).
Incorporating heavy lifting, plyometrics, and yoga into your cross training program will help you erase instability and build your bursts of power.
6. Levels and Leverage
Along the lines of speed, balance, and understanding your body is the concept of understanding your levels and leverage. Being able to duck under a block, under stray arms flailing, or past a wall is excellent.
Knowing how to leverage your weight and body against opponents is super handy. Can you press your chest into a blocker and use that energy they put into you to bring your hips and feet around them? Can you bounce into a blocker and use the energy to move you forward? Can you put the levels and leverage together?
Practice (slowly) leaning onto a buddy who’s blocking you. Now see if you can create movement in your skates to move around them with this energy. Do it again, but this time, when you’re almost around them, press harder into them, duck, and snap your hips to get past them. The pressure and ducking will create momentum. You can use this momentum to steal points, or to get yourself out of a pack. After you get your hips around, practice planting your toe stop to spin out of the contact. If you practice right on the edge of the track, you can work on spinning out of the contact and avoiding the cut track at the same time.
7. It is not all about you
You are one of five players on the track from your team. You cannot play as an individual. One of the biggest mistakes I’ve seen teams make over the years is to give jammers the idea that they’re by themselves on the track.
As a jammer, it is your job to understand what your pack is planning for their defense, offense, and what formations they prefer to run. You are not just offense, but you are defense. For example: If your pack is blocking a jammer who is pushing them into bridging, it’s YOUR job to get your ass back to the pack as part of defense. You will hit the line of blockers, and either break through and they will chase you up OR you will push the wall up, far enough (hopefully) that team’s bridge will be ‘pack is all’.
If you don’t know how your team skates and strategizes, you will not be as effective at reading holes. How many times have you run into your own blockers? Yea. You should probably skate with them more often and learn how to communicate your own plan. Some teams use hand signals or code words to communicate between jammers and blockers, but the best way to use offense is to observe your team mates and know their tendencies.
As Smarty Pants once said, “Blockers make the points, jammers collect them.” So what this comes down to is LEAVE YOUR EGO AT THE DOOR. No one wants it, no one appreciates it, and even Bonnie Thunders practices. You are not Derby Jesus so lace up and leave it at the door.
8. See the game, be the game
All the derby will help you. I know that not everyone can dedicate hours each day to watching the sport, but if you want to get better at the mental side of roller derby – you must watch it. You must understand how those better than you move and succeed and fail. You must be able to think critically about aspects of the game that you have not encountered. Watching footage, even one game a week split up into four 15 minute chunks will help you.
And don’t just watch the kind of derby that you play. There is WFTDA (of ALL levels), MRDA, JRDA, USARS, UKRDA, RDCL, MADE, and Renegade. Go to bouts, watch streaming tournaments, participate in open scrimmages – both flat and tilty. See the games, analyze the games, be the games.
When you’re at your home league, don’t be afraid to step out of the jammer box.
Practicing as a blocker will dramatically improve your jamming game, because you’ll understand the blocker psychology. You will have first-hand experience of how a blocker reads incoming movement, and how a good blocker will deal with different styles of jammer – because you will be doing it yourself! Then when you jam, you can use this insider information to your advantage when it comes to jukes, deceleration, and avoidance measures.
Like I said, ALL THE DERBY.
9. It’s not your gear
No matter how long you’ve been in the game, we’ve all fallen into the trap of “Well if I just had ______”. While, yes, having better/different plates, boots, wheels, etc etc can dramatically change aspects of your game, upgrading gear in the soul hoping of becoming a better skater is silly. Improving your skills will help you pass your 27 in 5, not faster bearings. Working on lateral motion will help you avoid an oncoming block, not different wheels. Strengthening your ankles will help you power through your crossovers, not a more expensive boot.
You must work on your craft and know how to manipulate your tools before gear changes will truly mean anything to you. Personally, I couldn’t tell the difference between a wheel with an overhang and a wheel with a square edge until about a year ago. I didn’t know why I couldn’t control my 45 degree plates until I had switched to my 10 degree plates and understood what my body needed to do to plow and edge appropriately. I didn’t know why I had trouble with my 10 degree plates, until I put on 15 degree plates and could feel the movement and control in the trucks in comparison. It’s more than equipment – it’s about your self-awareness in the equipment.
I know skaters who have certified and bouted in rental skates. Sometimes, it’s not your gear, it is user error. Admitting that to yourself can be one of the harder realizations one can come to in derby.
10. You can’t climb Everest in a day
There is so much to improve at, and it is easy to become impatient in this sport. What goals do you have? All the goals? Well you can’t meet them all at once. That’s just the nature of training and sport. Do not look at the peak of the mountain and think “WHY AREN’T I THERE YET?” Rather, focus on the little steps on the way up the mountain. You can’t reach the summit until you reach 1000ft, right? This is the same with training and learning.
You won’t be a D1 level jammer overnight. Sometimes you won’t over a year, or two years. Do not get frustrated, do not quit. Set goals, work hard, and then drill, drill, drill. Challenge yourself against new opponents, and challenge yourself to think outside your safety zone. We all want to be the greatest, but diligence is the key.
Didn’t do so well at practice today? It’s ok. You have to fail a whole bunch in order to start succeeding. You’re not going to be perfect (or even good) at all the skills you try right off the bat. You’re going to run into things that hang you up. Do not let that frustration eat you alive. Recognize where you’re having trouble, break down the movement into smaller chunks, and then drill, drill, drill.
And enjoy the journey along the way! You’ll meet some of your greatest friends in the sport, and through struggling with a thing together.
Kristie Grey (Merry Khaos) has been playing roller derby since 2009 and has coached almost as long. She has worked with over 20 leagues in 11 states (and Canada). She has coached on and off skates at Beat Me Halfway 2014 & RollerCon (2012-2015). Active in health and wellness, she is an active Herbalife Health Coach and [when the knees allow] rock climber and power lifter. For questions, booking, requests of topic, or help with a nutrition plan, message Khaos at DerbyAmerica@gmail.com
Not a single skater that has stepped on the track has avoided a blow to their confidence. No matter how long we have skated, no matter how long we have played, reffed, or coached, all of us – at some point – feel the pit in our stomach and wonder, “What is happening?”
Roller derby, whether you’re playing or officiating, is a mental game. Your skills sit on a house of cards known as ‘confidence’. When our confidence is shaken, or we get angry on the track, our skills suffer. How you recover is critical to your effectiveness. If you spend the whole 30 seconds in the box being mad at yourself (or someone else) about a penalty, you will likely not be effective when you re-enter the track.
Steeling your confidence takes diligence. You must practice it the way you practice laps, footwork, apex jumps, and offensive skills. Let’s look at some things you can do to work up your walls both in life, in practice, and when you’re under pressure.
Create a Mantra
Ok, you’ve heard this one before, I’m sure and you’re probably rolling your eyes right now. “A mantra. Yea. OK.” But hear me out : if you create a mantra, a phrase, a motto for life attached to your goals, then throughout the day you can say it to yourself. When you are calm or just happy, repeat it a few times: you’re setting your mind up to associate those words with good feelings.
Quiet, calm, controlled
I am building my life towards my goals
I am not perfect, and that is perfect
I will fly like the Eagle.
You can make it as goofy or as serious as you want, but find a phrase or group of word that resonates with you, and write it on your mirror. Put it on your water bottle. Say it before bed, and when you get up. Then, when you’re struggling with that lift, or you can’t figure out the footwork on a skill, or you feel a penalty against you that wasn’t called – say it then. Calm yourself down. Move forward.
Work on Recognizing When you Get Angry or Flustered
Understanding your emotions off the track can really help you understand them on the track. Many of us walk through our days with emotional blinders on. It takes some internal searching and vulnerability to admit our faults and our buttons.
When you begin to get upset, angry, frustrated, sad – what got you there? Did you rage because you spilled coffee on your shirt, or was it because you spilled coffee on the only shirt you felt body confident in? In which case, it’s not the coffee that you need to work on, but rather feeling better in your skin. Did you feel sad that you weren’t recognized in the meeting at work because you really want praise, or because you know how much work you did and you feel like no one appreciates you?
When we understand the root of our emotion, we can work out the knots. If you constantly look at issues on the surface, you’re never going to fix the problems. Recognizing our deeper issues, and knowing ourselves better can be useful to thwart future negative emotions. Forgiving yourself for transgressions of the past that fuel current insecurities can be very freeing, and can improve your positive outlook overall.
Turn off the TV, Crack Open a Book
Strong mental game comes from positive minds. A study done by the University of Maryland conducted over a 30 year period indicates that those who are unhappy watch more television. They compare it to an opiate that creates a short term positive effect, but a longer term feeling of ‘misery and regret’ (1).
A study done by Emory University also indicates that reading fiction stimulates connectivity in the primary sensory motor region of the brain (ie the part of the brain that deals with motor function and activity) (2). When you think about playing roller derby, you actually activate the same neurons as when you are physically PLAYING roller derby. It’s why we tell you to visualize skills. You strongly visualizing the action and you DOING the action are nearly the same according to your neuron connections. The implication that reading novels could increase the strength of the connections within the brain that control motor functions is great news. It means you can build a stronger physical game by switching off the TV and reading a favorite story.
Finding books in the ‘Personal Development’ section can’t hurt you either. While often criticized for being a money-hungry nonsense, there are many ‘self-help’ style books that will help you peel away the layers of your onion. That whole, “you must learn your triggers” thing mentioned earlier? This is what I’m talking about. The Big Leap by Gay Hendricks is one of my favorites. It is a book about pushing past our own top level of happiness to achieve greater satisfaction in life, and happiness in work, relationships, and health. Start: Punch Fear in the Face, Escape Average, Do Work that Matters by Jon Acuff is another book to look into. Serious self-development laced with humor will challenge how you think about your work ethic and goal setting.
Study Roller Derby
The good, the bad, the ugly, the awesome: watch it all. Don’t just see the game, see the individual actions of those who are successful and the missteps of those who are not. Re-watch offense, break the defense apart. Look at situations and how players reacted to them. Don’t look at just the formations, but the actual movements of a skater’s shoulders, what their body does to absorb impact, or how their momentum moves when they shift from rolling to running on their toe stops. Go deeper.
You may think that blocker who is facing backwards was successful in her job (Yay look! She knocked the jammer out of bounds!), but did the jammer pass 2 other blockers (and gain points) just because she was facing backwards? Did someone get a multiplayer block because of her formation? Was the jammer able to immediately stand up and swoop to the outside of your ‘successful’ blocker because the blocker had no lateral agility?
Now do the more dangerous thing: Challenge yourself to analyze your own game and ask yourself if you’ve been making the mistakes you see in others. True self-analysis separates the good from the great, because it is scary. It is frightening to admit that we use our forearms to get around blockers, that we leave our skates to make hits when we’re tired, or that our elbows are critical to our [ineffective] backwards blocking style. It is scary to admit that we might be wrong, and that we might have to rewire ourselves to be more effective.
Write it Out
Upset about something? Can’t understand something that happened and it’s frustrating you? Don’t feel productive during the day? Write it out!!
Taking 5-15 minutes at the start of the day to ‘Mind Dump’ is super helpful. Turn off all the noise. Put away the cell phone. Grab a pen and a piece of paper. Set a timer. Now just WRITE. It can be in list form, in prose, or a combination, but just write EVERYTHING in your head! Write what you have to do today. What you wish you had done yesterday. What upset you at practice. What you wish your girlfriend had said when you had argued. Vomit all of the things from your head onto the piece of paper.
Read over it. Create new lists of important things that you can gather from it. And the rest?
ON SKATES PRACTICE
Get to Practice Early and Develop a Routine
Rushing into your practice space and barely getting on the floor in time for warm-ups is not a habit of mentally-strong skaters. Creating a space bubble where you can refocus from your day into derby mode is very important. You can take the time to breath, think about your last practices, think about your current goals, and create goals for the day. You can take the extra minutes to chat up your captains and get feedback, or simply sit and focus on the upcoming challenges as you nom on some last minute energy.
If you start your practice frenzied, you likely will remain that way. So get there early, do a warm up, get your head straight, and most importantly: LEAVE YOUR BAGGAGE AT THE DOOR. I forget who said it first, but I was told to leave all the shit from my day at the door of work, practice, or rehearsals; “Don’t worry, it’ll still be there when you’re done, because no one wants your shit.” Part of an acting warm up we did in college involved invoking this phrase: “I will be here and present. Anything going on in my life will still be there in three hours. I can do nothing about it while I’m here, so there is no use in worrying about it.”
So yea, leave your baggage behind, the 27 in 5 is hard enough without a pack of stuff weighing you down.
Don’t Engage in Gossip
Ok, honestly this could be applied to the ‘real life’ section too. Gossip brings stress and disquiet. Do not engage in the ‘she said, he said’ BS that sometimes comes along with groups of people being in a hobby together. Talk to your friends, interact with your team mates on a social level –it’s a great bonus to this sport we play! We see our team mates more than our other friends.
However, refrain from the toxicity of gossip. Otherwise your mind will be so busy processing how Johnny Ref kind of almost cheated on Jane Ref with Betty Skater, and she’s such a bitch anyway and then you’ll be thinking “oops there goes the jammer”, or “oops was that a cut?” or the worst: “I’m not going on the floor with her.” Skaters and refs that get hung up on gossip and butthurt only keep the team from progressing to the next level of team work. It doesn’t matter who has done what outside of practice. When you play on a team, when you ref on a crew: you are all equals. Don’t let petty BS get in the way of building awesome walls or running a smooth game.
Anyway, what other people choose to do is none of your business. Just skate and let skate! You’ll be happier in the end, I promise.
When you ‘Mess Up’ Recognize the Error, Forgive, and Correct
You are your own worst enemy. Chances are that when you “mess up” in your own head, no one else is as concerned. We’re back to self-recognition on this one. Look at what you did, think about how you could have done better, forgive yourself for the mistake made, and incorporate the new information into executing the drills better. If a team mate offers you advice, or comes to tell you about something that happened in a drill, do not get defensive. Do not talk. Listen. Absorb what they’re saying, don’t immediately spew out the thing you were trying to accomplish; they know what it was. It’s why they’re talking to you right now.
A team mate saying “Don’t turn around”, “you should come to the line in this situation”, or “You keep skating away from us”, isn’t people being mean. Turn off the butthurt and listen to the feedback. Mentally strong players are not defensive. If you are receiving criticism that you feel is backhanded or incorrect based on a solid logic: than thank the skater for their feedback anyway. You do not need to incorporate everything you are told, but should give serious consideration when given feedback; especially if it is not the first time that you’ve heard it. Admit you might be wrong, forgive yourself, and correct it.
As a ref, know that you’re going to make mistakes. Even level 5 refs call off the jam when their jammer isn’t lead, or get hit by ghost blockers while head reffing. Just like with players, take feedback, question every action, and incorporate feedback with a level head and open mind.
Focus on Your Breath During Every Drill
Our breath and heart rate match each other. When we feel out of breath, we pant. When we pant, it triggers panic in our minds, and our heart rate skyrockets. When we are mad, we breath heavier, our mind becomes dizzy, our heart rate rises. Elevated heart rate may be advantageous to an extent for our muscles, reaction, and blood flow, but only to a point. I don’t think I need to reference any of the material out there that says that elevated heart rate and shortness of breath is linked to anxiety, fear, and anger. These are things we do not want you feeling.
During each drill, think about the air you take in and breathe out. Count your breaths, when you come off the track and are short of breath, force yourself to take longer, slower inhalations. When you get called on a penalty, exit the track immediately and instead of wasting your breath on mean words, use your breath to calm your heart. When a team mate says something you don’t appreciate, do not retort. Just breathe.
When at home, a couple times a day (at least), take the longest breath in that you can, hold for as long as you can, and then let it out for as long as you can. It will force you to tune into your lung capacity and how it feels to really be at the end of your air. It will improve your cardio conditioning, because you will be training your heart to work on air less often. When the time comes, you can use this breath practice to bring your heart rate back under control.
For refs, controlling your breath and increasing your endurance means your brain will remain functioning during fast paced and high stress games. You want to keep a clear mind to see each action clearly. Keeping your breath under control is step 1.
Know Why You Are There
Are you playing derby because you love the sport and want to be the best at it you can be? Are you there because you love competition and athleticism? Are you there because your bestie drug you to tryouts? Are you there because you want people to look at you in a certain way when you say, “Oh yea, I play roller derby”? Do you really love the intricacies of the rules and have an interest in keeping skaters safe?
No reason is wrong, however knowing why you’re really there can play into your mental stability when things get hard. When you cannot complete a skill, but you only practice once or twice a week, because you play derby as a recreational hobby to change up your routine, cut yourself some slack. If you are focusing on a skill you’ve had trouble completing, and you’re in the game to be the best the game has to offer, take a step back and look at what you could improve. Maybe break down the skill into smaller pieces and build.
Regardless of why you’re there, sometimes taking a skill to a smaller level can boost the confidence you need to advance. You can’t do a foot to foot transition at speed? Try stepping through your transitions, so that your 180 turns are clean, smooth, and your feet are “on a balance beam” during the transition. Can’t bring an opposing skater to a stop with a plow? Work those plow stops, and have your buddy push gently on your back as you work on controlling your speed and balance. Take it to a place you can be successful, and add difficulty and speed from there.
WHEN YOU’RE UNDER PRESSURE
All of the pieces we’ve talked about come together on game day: forgiving yourself of mistakes, breathing through difficulty, analysis of gameplay, and calming yourself when you want to be frantic. When you study the game, and you think about the game, and you visualize yourself playing the game, your body has an easier time moving through the game. They call it practice for a reason. When the pressure comes on, your body will do what it knows. Your body will default to muscle memory, and emotional memory. If you haven’t practiced 180 toe stops 10000 times, then you won’t execute a 180 toe stop without thinking about it. If you haven’t practiced calming your body down, than you won’t be able to when tension is high on the track and personalities are exploding on the bench.
This is your time to be the rock. This is your time to be the positive force the team needs as an example. You communicate with your walls, which you can do because you haven’t made enemies through gossip. You can last through playing 75% of the jams, because you have worked on your cardio conditioning. You can orchestrate your blockers through complex situations, because you’ve studied the game and asked questions of your coaches. You can celebrate a win, or accept a loss with good graces, because you do not dwell on mistakes, but rather understand that one person does not make a team, and even Gotham loses once in a while.
Read books, watch derby, be nice, breathe more, listen to calming music sometimes, eat food that gives you energy, create a warm up routine, leave your emotional garbage outside the rink, and don’t be afraid. Don’t be afraid to make mistakes, ask questions, or to challenge your own skills. Don’t be afraid to turn away from a crowd of poisonous people in favor of healthy habits on and off the track. When you are getting frustrated because you can’t do something, bring it back to a level that you will have success and work up from there.
Practice, stay calm, and move forward with an open mind, eager attitude, and love in your heart for yourself, and you will build your mental resistance over time.
Kristie Grey (Merry Khaos) has been playing roller derby since 2009 and has coached almost as long. She has worked with over 20 leagues in 11 states (and Canada). She has coached on and off skates at Beat Me Halfway 2014 & RollerCon (2012-2015). Active in health and wellness, she is an active Herbalife Health Coach and [when the knees allow] rock climber and power lifter. For questions, booking, requests of topic, or help with a nutrition plan, message Khaos at DerbyAmerica@gmail.com
(1) Phys.Org “Unhappy people watch TV, happy people read/socialize, study says” http://phys.org/news/2008-11-unhappy-people-tv-happy-readsocialize.html
(2) Emory University eScienceCommons “A novel look at how stories may change the brain” http://esciencecommons.blogspot.com/2013/12/a-novel-look-at-how-stories-may-change.html
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What makes us want to be on a roller derby team?
I’ve been thinking about this topic for months. Tried writing a blog a few weeks ago and I couldn’t actually translate my feels into a coherent written structure. I’m not talking, “Why do we love the sport?” or “Why do we join a league?” But rather, what drives us all to make a travel team? Or be drafted to a home team?
Before my home league’s travel team votes on the charter, each skater gets to talk about what they had to offer, and why they wanted to be a part of the team. It was interesting to hear the answers from those dropping their name in the hat for the all-stars versus the b team. There was quite the difference in theme of statement from one team to the other. I realized that those going for the the all-stars had a much different theme of answer than those wanting to be on our b-team. It got me thinking more and more about WHY we want to play on teams so badly.
If you ask a derby skater why they want to be on a team, the most common answer you’ll probably get is: “I want to play in bouts!” (Or do I call them games in the blog now?) **winky face**
They want to travel. They want to play other opponents. They want to prove themselves. Playing in bouts is a bit about the attention of everyone watching you, but should also be about the practical applications of skills and drills. Bouts are the place we test ourselves against an opponent to see if we have improved. I have been on many teams at this point, and I can say that being in a bout means different things based on the culture your team builds.
Some teams value bouts strictly as ranking potential.
Some teams just want to enjoy the fun of the sport; including all that boutfitting, production shenanigans, and after parties offer up as they play against your family from a different city.
Some teams want to try out what they have been drilling in practice, to see how their strength and mobility have improved.
Some teams play bouts just to raise money in their home venue and have their friends and family come and watch them do the thing that they love.
Some teams work really well together on bout day, and everything is low stress and fun.
Some teams may work together, but tension runs so high that benches become explosive.
Maybe a team just has that one player that yells at refs or complains about calls, and because they’re a “superstar”, the behavior isn’t squashed. That behavior spreads to the rest of the team, and the bench becomes a 3 headed monster.
Maybe the bench coach is that one superstar yelling.
Or maybe everyone loves each other and the sport so much that everyone is just focused on the fun of the game.
I should mention that teams don’t always take the time to create a culture. Some are self-aware enough to create a mission statement of culture to promote and strive for. Most derby teams, I have seen, do not even understand that a culture has manifested through coaching habits, attendance enforcement, and superstar treatments. Sometimes an awesome derby culture of fun and support is born organically through individuals gathering for a common purpose. Too often, I have seen leagues succumb to the expectation that certain players get praise and playtime, and those players can do and say no wrong. Everyone else are plebeians and must fall in line and teach themselves.
If you just had an ‘ah-ha’ moment, recognizing that your team has not given itself a Culture Goal (or worse, you’re in one of those cancerous league situations!), maybe it’s time to sit with your steering committee and decide on some core values for the league and individual teams.
Many cultures have this idea rooted into their core values without realizing it: “You will play bouts when you are on the travel team, and we do this to play in bouts.” So the skater immediately begins lobbying for a spot on the travel team, despite dedication. Despite training. Despite safety. Despite their willingness to play on a team. Endgame, we are taught, is: PLAY IN BOUTS.
I have a radical suggestion for you, Roller Derby:
You should not want to be on a team to play bouts. You should want to be on a team to practice roller derby.
You should want to be on a team to PRACTICE roller derby.
What do I mean?
I mean we need to adjust our mindset.
Bouts are fun, yes. Bouts are what count towards our ranking, absolutely. Bouts are the culmination of our practice time and work together, yes. But it’s just 60 minutes on the clock.
I am not saying we should undervalue bouts, or want to play in them less. Rather, I think we all need to shift focus to being excited for practice time. Most of Roller Derby practices at least twice a week. You are spending far more time with your team in drill, skill, and endurance situations than you are in bout situations.
I do my best to not even worry when my next bout is, because my intensity does not change from practice to practice. I do not show up with different intentions or drive when I know a roster is being decided that night. Every practice is 110%. I pay for this time on the track, so I am going to love it and use it. If I am put on a roster, great! If I’m not, it’s OK because I have practice again Sunday night. I know I won’t be short on derby for the weekend.
Too often skaters put so high a priority on bout day that all they think about is making the roster. They show up just in time, and with just enough intensity to play in the bout. If we could shift the prevailing thought in roller derby to be less “BOUT DAY!!!” and more “PRACTICE DAY!!” think of how many people would value their drill time more? How much would attendance change?
Bout day is a priority because Roller Derby puts an emphasis on it.
To me it is just as fun and invigorating to stop Tazmaniac in a wall drill in practice, as it is to stop her in a bout day situation. Putting our focus on the awesome of practice means more excitement, which means more bodies, which means more opportunities for strategy and teamwork. Which will, unsurprisingly, lead to MORE SUCCESS ON BOUT DAY.
When practice time is the center of attention, you can focus on goals as an individual and as a team mate. You can put your energy into what is being practiced instead of worrying about making the next roster.
When your focus is practice, not bout day, you think about your daily cross training differently, and with the mind of making practice better. You know you’re going to be doing five minute jams at practice on Monday, so what can you do on your off day, Saturday, to improve your conditioning for it? Thinking about that every week builds into months and then years of cross training, almost by accident!
When you focus on practice, you get to struggle and laugh with all of your team mates in all the different situations. You get to love the sport and the nuance of the sport.
When our focus is bout day, we get caught up in the spotlight of it. We get caught up in the pressure of performance, but when we focus on practice day, we are all Superstars, and egos are left at the door because no one is watching. When our focus is practice, we work hard for two hours at a time. If we can work hard for two hours, we can definitely work hard for our piece of 60 minutes.
Practice is the proving ground for bout day.
Practice is where we get to push ourselves and learn.
Practice is where we get to high five our family and celebrate victories.
Practice is where we get to tell our friends that bad days happen, and that one bad practice will not equate to a lifetime of failure in the sport.
Practice is where we get to put our head down and do work.
If your heart doesn’t beat with excitement when prepping for training (sometimes up to 5 in a week), why are you in the sport?
Glory should come from within. Achievement should be felt when doing something awesome with your team mates. This is no longer an individual sport. No longer should we put the spotlight on those who have talent, who don’t come to practice or fundraisers or do committee work.The spotlight should be on the weekly warriors who sweat with each other and create the bonds that only practice time can.
Practice IS our sport. I feel like the leagues that recognize and promote that in their culture, have the most success over the long term.
Stop counting down to bout day. Start counting down to Monday.
For coaching and nutrition help for all athletes, or to ask questions, propose blog ideas, or just give feedback, leave me a comment, or drop me a line at DerbyAmerica@gmail.com. I’m always booking league coaching for all levels.
When talking to derby folk about nutrition I hear the same things over and over:
“I don’t know what to eat.”
“I don’t know when to eat”
“I try to eat healthy” OR “I eat terribly and I know it”
“I drink plenty of water” OR “I don’t drink water and I know it’s bad”
I’ve been doing this health coaching thing for a little while now and I can almost predict what people are going to say before they say it. It is part of why I’m so passionate about Derbalife – I want to help my friends answer questions.
Because honestly, it can be really confusing when you’re trying to figure all this out on your own! There are a billion fad diets and trends, and everyone has a different idea of how much you should eat and what you should eat. And then the SCHEDULING? WOOF. That can be rough.
So, while my method isn’t perfect by any means, and there is still some trial and error that goes along with creating plans for yourself, I wanted to share with you what I have created for myself.
1) This is my 90 day plan. As I approach the end of 90 days, I will re-evaluate, tweak, and create a new 90 day plan (that won’t look too far off of this one, probably).
2) Bout weeks will change up my schedule. I will do a deload leg day on Thursday, and will rest at least a day and a half before a bout; more than that for a more competitive game, or for a weekend competition.
3) I have eased into this schedule. I did not just decide one day to work out this much. This has been a two and a half year process. Do not just try and hop into a two a day program. Work with a sports trainer if you’re unsure of how to plan out your cross training.
4) I have nothing to do other than work, train, and play/ref/watch derby. Do not look at my schedule and think “Wow. I could never do that.” **kick stones** “I guess I just won’t do anything”. No. That is not the point here. The point is to show you how you can break down every day of your week into an intentional plan.
So the first thing I did was color coding. I broke my day into half hour bite sized increments. Then I went through and blocked out the scheduled pieces: work time, drive time, practice time is all set. I can’t change them, so they go in first. From there, I could build my cross-training schedule. After that, my extra stuff could go in.
Once I could see what my days look like, I could build my meal plan. I know that when I work at Taco Bus I can only eat meals during certain times. I also know that I get employee meals. The goal is to eat every 2-3 hours, starting with eating within 30 minutes of waking up. I walked through my day, and found times that I thought I’d be able to eat. I typed in what I thought would be good snacks and meals. I put in as many snacks and meals as I thought would hit my desired calorie count… which… originally… I thought was 2000 calories. As you can see, below, it is NOT 2000 calories.
So after I planned out Monday, then I went onto a calculator program on If It Fits Your Macros. When you walk through the calculator, I always encourage people to use the athlete formula (since it factors in your exercise amount, not just your body fat). I, personally, am on a plan to help me gain conservatively. Everyone’s goals are different, and that’s ok! I would recommend, for derby athletes that you choose either the “Recommended” for WEIGHT LOSS, the MAINTAIN, or “Cautious” for WEIGHT GAIN.
PS Macros are : Fat/Protein/Carbs/Fiber. How I got my numbers? I’m 32 years old, 5’4”, and 145#, looking to GAIN CONSERVATIVELY and working out “everyday”. I also did the formula where I eat 1g of protein per 1# of body weight, .4g of fat per 1# of body weight, and I had it calculate for 7 meals a day.
Right, so it gave me numbers listed just below this paragraph. Next I went into FatSecret.com and plugged in the day I had planned out to see what it gave me. I found out that not only was I about 600 calories short, but I was 25g of fat short! Good fats are super critical for muscle creation and is also awesome for your joints and your brain. Once I saw that, I could go back through my Monday and adjust my meals! I had them broken down in my tracking program, so I could see that a snack only had 11g of protein and I could add some jerky to it to improve that. Or that a meal was only 150 calories, so I needed to add some avocado. 😀
I want everyone to know that while I am super excited about the above schedule of cross-training … I also get a little vomity looking at it. I am not a cardio kind of girl. If you know me, or have been keeping up with this blog, than you know that I would rather deadlift every day than run. EVAR. However, too high of a focus on weight training for too long can weigh someone like me down (especially since I cameo jam now and again). So I’m moving my focus to some explosiveness. On my lift days, I’m using a modified 5×5 program, that I have preached about in the past! More about lifting and 5×5 here.
You may look at this schedule and say, “But Khaos! You said that running for long distances doesn’t do much for derby!” And it is true. It doesn’t. However, my long endurance has been slipping since I am on a team that doesn’t do endurance practices. Since I am not doing a speed practice, I am utilizing my conditioning training to help keep my long distance endurance strong, which is linked to recovery over the course of a bout. (So it may not help me from jam to jam, but over the course of a whole game, I want my large muscles to still be able to respond.)
How to build your meals?
Look at your macros, use your tracking devices to understand the compositions of your food. Whenever I eat, I make sure there is at least 10g of protein in what I’m eating. Otherwise I pick something else, or add protein to the thing I’m already eating. I also drink a gallon of water a day. I also take vitamins 3x a day. Doing those things helps to keep the metabolism running and helps your body absorb all the things you’re giving it!
Feel free to use my meals as a starting point! If you want specific help please feel free to message me at DerbyAmerica@gmail.com. I have a good bit of Herbalife in my personal plan, but I can help you figure things out for you with or without the Herbalifle. ^_^
It’s a lot. It’s confusing. It’s overwhelming. Break it down piece by piece. Map it out. Then, all you have to do it is follow it and be awesome! The nice side effect of mapping out your nutrition and fitness this way? You’ve just made a road map for your daily schedule. Watch your productivity go through the roof!! And don’t be afraid to schedule in “FUN TIME” or “TRAVEL TIME” or “READING”. Do it up! It’s your plan.
If you say “I can’t do 180 turns” with intention, you will not be able to do 180 turns. If you say, “Today is going to be awesome” with intention, your day will be awesome (yes, even if negative things happen during the day). Your words can change the course of your progress, your game play, your mood, and the attitudes of people around you.
So to use the words “I don’t care” (IDC) is profound.
I hadn’t really thought about it until recently. Now that I’ve noticed it, it sticks out to me whenever I play. In retrospect, I have been combating IDC for years, I just didn’t realize it. When my line is on deck in scrimmage, if no one takes the initiative to start talking, I would begin the conversation. I would be the one to ask the jammer what they wanted from the blockers, as well as asking the blockers where they wanted to position themselves. Sometimes one person would have an answer.
Everyone else would say IDC.
And not the IDC that turns into, “What would be best for this situation?” or “Let’s force everyone to pick a spot and talk about it on the line.” It was the IDC that starts in a passive voice and ends with them turning away to stare vaguely off at the current jam.
These are the IDCs that end in randomly taking lanes, and do not include communication. It is the IDC that ends confusion about who is doing what. Too often, an IDC skater will make very conscious decisions about their plan in the upcoming jam, but will not tell anyone else. They end up playing offense for the jammer, dropping back to clear a line, or running cross track to be a brace, but their neighbors aren’t expecting to cover their lane. Sometimes we can read the lines well enough to adjust on the fly, and most times the whole thing falls apart.
Now let’s talk the mid-jam IDC: Whether on offense or defense, I have experienced skaters using IDC when figuring out power jam strategy. On your home team, hopefully you have designated strats and people with pre-determined roles. In mash ups, you have to learn each other’s strengths on the fly. I have stopped asking “Do you want to play offense?” Instead, I say things like “Outside attacks” or “You and me up lane 2”. Derby moves too quick for IDC and I’ve gotten IDC mid-jam, too often.
Outside of practice, when meeting up with people to do off skates workouts or extra skating, when I ask the question “What do you want to work on today?” I do not appreciate the IDC as the answer. I am immediately taken down a notch on my enthusiasm if you don’t care what you work on.
The moral is: In derby you need to care. If you don’t care, why should anyone around you care? If you don’t care what your position is, why should the player next to you? If you don’t care about your training schedule, why should I? If you don’t care about what’s about to happen in the power jam, why should your team mates?
People are influenced by those around them. Skate A may not want to appear pushy or out of line, so if Skater B states they don’t care what position they play, then Skater A is more likely to also throw out IDC. Now you have two people out of four who FOR SURE do not know what lane they will be in, and thus cannot mentally prepare for the next jam.
Apathy is a feeling that spreads, not dissipates.
If your answer for team play is IDC, eventually it will spread to your drill work, your outside training schedule, and your overall attitude if you do not take steps to combat it. It’s easy to get lazy. It’s easy to stop pushing yourself. IDC encourages the lazy.
It’s is easy to spot: in larger teams those with IDC syndrome often get passed in skill as eager, hungrier skaters pursue excellence. In smaller teams or teams without a proactive coaching staff, IDC can spread through the ranks. You see it first with the all-stars, and it trickles down from there.
Your newer skaters (and officials) keep the league healthy. They are the plankton of the derby food chain.
Just stay with me on this one: new skaters come in and are (usually) less skilled or experienced. They are the little guys. Some will get eaten up (in plankton terms) and leave the league before they certify. A few in each newbie class will survive. They grow bigger and evolve into the bigger fish. If they don’t get eaten along the way (injury, personal issues, league drama, etc) and they develop their skills – they join the top of the food chain. The bottom is wide with plankton/new recruits. The top is narrow with seasoned vets/apex predators.
Now let’s say that top of the food chain carries around IDC.
They are setting an example for the rest of the chain that you can become an apex predator without caring. You can be an all-star by being apathetic along the way. While you may have a handful of skaters sprinkled throughout the league that know how to shield themselves from IDC, you will get the other skaters who become sucked into it.
Why? IDC is easy. IDC doesn’t take any work. IDC is a cake walk.
“They don’t care what they eat or how they train, and look! They’re our top jammer.”
“They don’t care what lane they’re in, so I shouldn’t care what lane I’m in.”
“The all-stars are going this fast.. I could go faster, but they are all-stars, so I guess that’s how fast I should go.”
The apathy spreads. The practices slow. The culture of the team becomes a culture of “that’s good enough.” The direct result of this is that either your plankton are pushed away from your food chain altogether because they want to be around people who care, or you only attract plankton that succumb easily to IDC.
If skaters hold IDC on the track, it will inevitably effect their off the track participation. A skater that says IDC about the sport they love in the middle of a jam, will probably not be the one super stoked to drive to a fundraiser on the other side of town on a Wednesday night. Why? IDC means no investment.
IDC is the draining of passion. It is an internal apathy that is easily spread to others like a disease. If negativity is cancer, than IDC is the flu: feverish, tiresome, easily contagious, and hard to eradicate. It may not kill you, but it sure as hell will slow you down.
How do you fight IDC?
If you are an individual fighting against it, continue to fight with some easy steps:
1) Set goals!
Having a focus of what you’re striving to achieve immediately makes you care more. Set long term goals (6months or a year), mid-length goals (30 days out), and goals for each practice; the smaller goals should fit within the larger ones, like a Russian Doll set!
2) Practice positive self-talk
If you care and have confidence in yourself, then you will hope over the IDC syndrome. It is impossible to be confident and focused yet not care. I like writing positive mantras on my mirrors in dry erase marker. Every time I brush my teeth, I get to read something positive.
3) Grab an accountability partner
Having a friend keep you honest is a great way to keep you both on track and away from the IDC monster. As soon as you start expressing negativity, they can [quietly] help steer you the right way
4) Remember that you’re here to have fun! If it’s not fun, why are you playing roller derby?
If you are an individual and you’ve just had an epiphany that you are part of the IDC virus, practice all the things above, as well as doing the following:
1) Set internal alarms for IDC
When you find yourself saying these words make yourself stop, and ask why you are saying it. Do you really not care, or do you not know another way to express what you’re thinking? If you really don’t care, why is that? Do you feel you are masterful at whatever is being asked, or do you not want to put into the effort of thinking about the scenario?
If it’s a “I don’t want to put the effort in” answer, then force yourself to think about what is happening, evaluate your weaknesses, and pick something to work on. Express that instead of IDC. It is also possible that when you’re saying IDC, what you REALLY mean is IDK (“I don’t know”). IDK is fine! Communicate that you don’t know where you want to go or what you want to work on, and let the other people help guide you.
2) Write down a list of your weaknesses and your strengths
IDC can come from a lack of understanding where we’re at and how to improve. If you know you need to work on your strengths backwards blocking in lane 4, when you’re in scrimmage scenarios you can ask to be put in that situation. Confidence and skill comes from repetition. If you do not know the specific reps you need to do, IDC is an easy answer to thinking about it.
3) Ask yourself if there are external influences for causing the IDC
Money problems, feeling helpless at home, or having a job where you lack order can all attribute to getting to training with an IDC attitude. Can you identify these places where you feel helpless, or have stopped giving 100%? If you can understand, and quarantine, these things in your mind, you can come to each training practice and leave that piece of the outside world at the door.
If you are on a coaching staff that has noticed IDC creeping in:
1) Create a time for a team goal-setting session
If the team has goals together, they are more likely to care about their practice time. Use a half hour of practice time to throw out the goal ideas, and from there have the captains and coaches refine goals for the leagues and individual teams.
2) Have one-on-ones with skaters
This is an opportunity to talk about individual goals, team goals, and also why IDC may (or may not) be present in their life. If IDC in derby is a result of IDC outside of derby in personal life, you may be able to recommend resources to that skater (or official) to help them overcome the apathy or negativity in other parts of their life.
3) Make it extra fun for everyone now and again
Throwing in games and contests to practices and outside trainings can up team morale and friendships. When bonds are strong, people care for each other. When people care for each other, IDC tends to fade.
2015 is just beginning. Caring about things spreads good intention through your training, nutrition, game play, and relationships. Not caring about one thing can bleed into not caring about a whole boatload of stuff, which will set you back tremendously. Go forth and be positive and take on this season with all the courage and consideration you can muster!
Thank you Jessica Shutterfly Andrews for all the photos used in this blog!!