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