Tag: coach

Khaos Theory is out there

Khaos Theory is out there

Maybe you had never heard of me, until someone posted a blog on your wall, or maybe we’ve played in a mash-up scrimmage together in Morristown, NJ. Perhaps we danced at a H.A.R.D. after party, or you were near me and the Wreckingballs as we did push-ups for Maelstrom at ECDX. Maybe you took one of my classes at RollerCon, or Beat Me Halfway. Maybe you’ve been one of my wellness clients.

Or maybe you’re just hearing of me now.

Mr McWheely Spring Roll
Photo by Mr McWheely

I coach, write, ref, announce, and skate (when I’m not off-skates for this ACL injury). I am a health coach, crazy cat lady (currently lacking cats), and super passionate about derby, rock climbing, and lifting. I like writing about derby a lot. And a lot of you have enjoyed my blogs over the years!

 

And now I need some help with keeping Khaos Theory alive. There are two ways that you could help. One is by going to my PATREON campaign! You can support the blog directly by donating every time I post something. The second is by visiting http://www.gofundme.com/khaosACL and picking out a great reward for you or your team, and also sharing the link.

 

But let’s remember why you would want to:

Perspective Shift challenged the way you thought about weight lifting in your off skates programs. The Four Corners of Derby gave your league some ideas on how to deal with different skill levels of training. You learned some training moves for both blockers and jammers. There was that time that you found a piece about alcohol and its effect on athletes it made you think twice about binge drinking on the weekends. And when your league was going through another meltdown, you read about League Rebuilding, and realized you weren’t alone. And remember when I did all those “HIT & QUIT” features of our MRDA athletes? You were so excited to see someone who doesn’t always get attention, get a little bit of love!

Menace TC

 

Remember when you went on my YouTube and found that Tricks for the Tool Box video that helped you with transitions?

I need to get an ACL brace so that I can progress in my PT and get back on skates in June, before RollerCon. I need a vehicle so I can coach, and also so I can get back to my own training so I’m always bringing the best content to my readers and students.

 

HELP ME HELP DERBY!!! 

Http://www.gofundme.com/KhaosACL

Twitter: @KhaosTheoryDerb
Facebook: /MerryKhaos1918

coaching
Coaching at Shoreline in CT!
So you wanna be a blocker…

So you wanna be a blocker…

Let’s just admit it: Hitting people is fun.

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:

  1. 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.

01
Yoga is excellent for body awareness

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!

  1. 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.

London versus Victorian
Footwork in combination with strength is what makes a blocker truly a threat. Photo by Phantom Photographics

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.

TO PRACTICE: Check out some starter footwork on my YouTube channel.

  1. Positional blocking wins derby

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.

Rose City and London
Keeping your hips in front means you control the jammer, you protect your point, and you have more mobility. Photo by Phantom Photographics

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.

Chef MRDA
Chef offers his two wall support by letting them brace on him. If Mohawk Down starts to break through or hits an edge, Chef has the mobility to fill the gap and stop him from progressing. Photo by Phantom Photographics

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.

Pittsburgh and Tampa
Lily the Kid positionally blocks Snot Rocket Science, giving Alli Kat Scratch the space she needs to trap, and potentially sweep Snot out of bounds. Photo by Phantom Photographics

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!

  1. 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.

blocking gotham girls
Violet Knockout is a joy to watch stop on a dime. Her strength in her plow translates to her strength her positional blocking. Photo by Phantom Photographics

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)

  1. 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.

dub city gold coast
Sometimes, even when you think you have the line, a jammer can slide through. Timing and body position is critical for stopping a sneaky jammer. Photo by Phantom Photographics

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.

  1. 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!

  1. 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.”.

bay area wftda
Bay Area’s flat walls are infamous. Team work and trust  are foundations of their work. Photo by Phantom Photographics

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.

  1. Watch footage

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.

Final thoughts…

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!

orlando roller derby
Supporting your derby family as they practice is super important. Lift each other up, give helpful suggestions, and grow together. Photo by Phantom Photographics

Khaos Theory Blog is run completely off my own funds. Make a donation now to keep the blog going! 
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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

Continue reading “So you wanna be a blocker…”

So you wanna be a jammer….

So you wanna be a jammer….

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.

Roller derby california florida
Jamming isn’t easy. It takes hard work, persistence, and dedication. (Lambo R Feeties takes on Chuck Taylor during the State Wars final) Photo by Phantom Photographics
  1. 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”

  1. 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!

mrda mec lrt belgium
Details. A fraction of an inch further to the in, and Sully of Lincolnshire Rolling Thunder would be out of bounds. Manneken Beasts’s R.A.T.T. know it too. Photo by NSP189

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

jammer footwork
BEGINNER JAMMER FOOTWORK YOUTUBE VIDEO
  1. 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.

roller derby junkies
The white blocker is clearing the way for the white jammer (who is just behind). White jammer takes the inside line, seeing what her blocker is doing. This is a screenshot from the AMAZING RDJunkies.tumblr.com SEE THE FULL VIDEO!!

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!

  1. 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)
BALANCE

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.

ANYWAY!!!

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.

Giles and Bittercup roller derby
Training your muscles and edges so that you can burst past blocks is critical for jammer survival. Giles (Victorian) hustles past Bittercup (Texas) using this technique of running on her skates. Photos by Phantom Photographics

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.

ana cheng tampa roller derby
Ana Cheng dips underneath a block. Her attention to her body allows complete control over her movements and levels. Photo by Phantom Photographics

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.

Grim D Mise bank track
Grim D Mise balances on a foot to get around the apex. Many flat trackers join Penn Jersey for their scrimmages & BBQs. I know I always feel stronger after spending time on a banked track. Photo by JPaden Photography

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.

Mr McWheely Spring Roll
Keep working and you will see it pay off! Photo by Mr McWheely

Now go do some laps!

Thank you to Phantom Photographics, JPaden Photography, NSP 189, and Mr. McWheely 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 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