Tag: transitions

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

Stuck in the Middle with You – Merry Khaos Class Notes

Stuck in the Middle with You – Merry Khaos Class Notes

I got to revisit this class at BEAT ME HALFWAY in 2014, so I’ve gone through the original notes and added in some stuff we did at BMH, but kept in the stuff we did at RC 2014. 😀 Anything BOLD is new content. There’s not too much. 

I used to be a big fish in a small pond. I thought I was advanced because of how many points I would rack up during games, because of my jammer differential, because of my lead jam percentage, because I could own opposing players with my team. Then I transferred to a Top 20 team and, though I knew I was in for a humbling, I didn’t realize how humbling it would be.

It was awesome.

I have improved so much in the last year through changing my training program up and skating with Charm City Roller Girls (and now Tampa Roller Derby and Tampa Bay Men’s Roller Derby!). I designed this class to pass along the things I’ve done in the last year to take me from true Intermediate to a low-to-mid Advanced roller derby player.

Here is the video that compliments this blog!

TOE STOP SIDE RUN

Each skater approaches the lane on their wheels and must quickly transition to the toe stops, side step (preferably with the grapevine step) through the cones, and then burst out of the cones back onto wheels. When sidestepping, skaters should be facing the interior of the track.

If you have many skaters, make lines before each set of cones and have skaters rotate between inside and outside line as they go through. Skaters should challenge themselves to be as close to the line as possible. Think about where you are looking (not at the ground!), how straight are your legs (knees need to be bent a bit), and how easily you can drop your toe stops (they may need to be lowered).

AMENDMENT: If running on your toe stops is super easy, try different ways of running the line – forward, side shuffle, side-step crossover, and also BACKWARDS through the cones! Try all the new things!

How to set up the toe stop run cones
How to set up the toe stop run cones

BACKWARDS LATERALS

Using the cone pattern shown below, skaters have to move backwards to each cone. THEY SHOULD NOT SHUFFLE STEP, they should use backwards crossovers to get from cone to cone.

At each cone, skaters should use a one foot plow stop to stop COMPLETELY before moving on to the next cone.

Focuses: Stopping as CLOSE to the cone as possible, getting from cone to cone as QUICKLY as possible, and spotting the cone then looking forwards again. We want to work using periphery and not relying on having to stare at an object to get there.

If skaters have trouble with backwards crossovers, have them create small Cs with their feet to get them going. If skaters have trouble starting the lateral, wiggling the butt is a great way to get started. You can also do a pivot on the front wheels to start the motion.

Pattern of movement for backwards laterals
Pattern of movement for backwards laterals

EDGING AT THE LINE

Every skater will need a straight line of clearance on the track. For 30 second intervals (at first, you can bump it up for more advanced skaters), skaters will push off from one side of the track. The goal is to get from one line to the other in one push, and use their edges to stop as close to the line as possible. A video will explain this better, but here’s the procedure:

  • Standing at the outside line
  • Inside foot points towards your destination. Outside foot pushes off of the outside edge of your skates to get momentum. All weight on the inside foot.
  • Put the back foot down on the floor, pointed at the spot you pushed off from, and transition your weight onto that back foot.
  • At the inside line, ‘stomp’ your foot (push into your edges) in order to stop your momentum

Remember to keep your center of gravity low, but you probably won’t be able to do this in SUPER low derby stance.

Do intervals of these. I like to do at least 3 30 seconds worth of practice. This will lead into the next drill.

STEPPING IN FRONT AS A WALL

We’re deviating from the flow of the class at this point, but I don’t care, it makes the most sense to explain this after the edge to edge work.

In groups of four, have everyone number off. This is their number for the whole drill. The groups will skate around the track in a four wall (hopefully winging out in the corners, and practicing all other good fundamentals of wall work as they do so).

The person controlling the drill will stand in the middle and call out numbers at random intervals. When the number is called, that person “has the jammer”. Their job is to tell their team mates. Their team mates job is to step in front of that person as quickly as possible while maintaining their wall. The person who was called IS NOT DROPPING BACKWARDS – EVERYONE IS COMNG FORWARD. The person who’s number was called should do some lateral motion for a three count, and then re-enter the wall quickly and efficiently. The person calling the numbers should do so every 7 or 8 seconds at the beginning and then you can get faster as the drill progresses.

A NOTE: I have not done this drill yet where there is at least one person/group that does not understand the “Count to three and then get back in the wall” concept. There is always a person who will hang out behind the wall and look at you confused (and sometimes angry) when another number is called and they’re not in the wall. If you figure out a way to eradicate this, please send me an e-mail.

HIPS IN FRONT

Back to solo stuff! This is something I go over in the video. You want to pair up and have partners (first at a standstill, then rolling) work on moving their hips in front of an opponent. The skaters should be hip to hip, and then one person at a time will work on stepping just in front of the other person and moving their hips to establish position. There’s a big of a hip swaggle that happens. You have to get a little sexy with your partner.

CREATING SPACE TO KNOCK A JAMMER OUT

Jammers are really good at leaning on our backs and making it impossible for a goon defensive skater to come out of the wall, and knock that jammer out of bounds. Often times, there’s just no room for us to get our shoulder or hip in front of the jammer to walk her out of bounds. So, we need to know how to create space between ourselves (the wall) and the jammer who is leaning on a seam to get through.

These are not supposed to make HUGE impacts. When you’re practicing these, if it feels like the opponent isn’t going very far, it is ok! You’re just trying to create a breadth of air. These may not be used all the time, but you want to be able to know how to use them.

CAN OPENER (Johnny Crash, any number of other names)

In pairs, have one skater leaning on the back (legally, no back blocks!) of the other skater. The skater in front will practice throwing her shoulder backwards to pop the opponent off of her shoulder.

BOOTY POP (Twerk, and any other silly name you want to give it)

Same set up to practice as the can opener, this time, instead of using the shoulder, you are going to pop your hips backwards into your opponent to create space.

A NOTE: For both of these, you must have proper derby form. That is to say, strong back, tailbone tucked. If your ass is exceptionally extended behind you, you will have no booty to pop. You will have no contact with the jammer before you throw the can opener.

TAKE IT UP A NOTCH: Next time you practice walking a jammer out of bounds with a wall in front, have your skaters practice these techniques to create space. When I am blocking, if I can’t get my shoulder in front of a jammer, I will yell to my wall, “Pop her!” and they know to throw a shoulder or hip to make room for me.

BREAKING WALLS

JACK HAMMER SHOULDERS

Just like you can use your shoulders to attack people while blocking backwards, you can attack a wall with ‘jack hammer shoulders’. In groups of 3, have one blocker press up against the seam created by the two wall.  (S)he should use her shoulders [independently] to hit the legal pieces of the opponents to create some space and hop thru the hole. Bonnie Thunders does this ALL THE TIME.

ASS IN THE GAP

This is something that not everyone will do well, or should do at all. This is another tool for the tool belt. You will have your two wall (like above), and the jammer will get a little bit of speed (the two wall should be rolling), and right before she gets to the wall, she should transition backwards and thrust her ass into the seam.

In order to do this successfully, you must fold yourself in half and propel yourself into the seam, you cannot turn around and attack the seam at a full stand up. It doesn’t work. Snot Rocket Science (Steel City), Holly Go Hardly (Charm City), and Skinny Guinea (Brandywine) are some skaters I’ve seen do this in bouts. I am trying to find gif footage!!

YOU’RE FACING THE WRONG WAY!

Ok, so we love backwards blocking these days. However, many many many skaters use it too much, and incorrectly. If you are backwards, and catch someone, you have two options: 1) Hold that skater until your friends come to your rescue or 2) pop them a bit as you turn around to face normal derby direction [which is where you have more power and control and are less likely to incur a pentalty].

To make the opponent hurt, and give you a second to turn around, you will pair up. The jammer will press into the blocker. The blocker will practice the quick succession of throwing a shoulder into the jammer (as practiced before), turning 90 degrees, and popping the jammer in the sternum area, completing the turn to establish contact with the booty of the blocker. There is no 3rd hit necessary. Shoulder facing the jammer, shoulder at a 90 degrees (at full speed it’ll look like a hockey stop with your feet), finish the turn and establish position. It is quick, it is sharp, and you have to bob with your legs on the second hit a little bit.

TO THE LINE! (PARTNER ASSIST)

In pairs, you will practice a cannonball to the line. I like having one person practice for a length of time and then switching. The pair will start in an ‘unsuspecting’ two wall. The person throwing will push their partner to the line, catch their arm, and keep them in bounds. They will then reset into a two wall. The person being thrown will be loose enough to be thrown, extend the ass over the line as FAR as possible (fold yourself over like when you put your ass through a seam as described above), and keep your skates in legal ground. Immediately reset into a two wall ON THE LINE. Then move back towards the center of the track to do it again.

See video for more explanation of this move!

NOTE: Do not anticipate being thrown on this!! Try and simulate how it would actually happen in a bout. You’re not going to be set up for a cannonball with the jammer approaching, so don’t practice it here.

Crazy Legs Drill

Two lines of cones should be placed about every ten feet in a line, and just wider than the track. Skaters are to ‘lead with their knees’ and move their feet in small, edging motions to get across the track. Toe stops are not to be used (in fact, I would recommend doing this drill during a practice where no toe stops are allowed). This is not a shuffle step, or a crossover. They are small, sometimes gliding, steps and stops where you control your speed and balance with your edges.

Your hips are always facing forward. Once a skater has reached the cone by going across the track, they should move up to the next cone at a diagonal, and use a one foot plow stop at that cone. Try and get as close to the cone as possible. Then, move across the track again. The first time through, the crazy legs should be moving to the right, and they’ll be gliding to the left. Reverse it for the second time through.

ADVANCED VERSION:

Do it again, but this time, keep your head over your shoulder. Pick ONE shoulder to look over the whole time. Move across trying to keep your eyes on that spot behind you for as much of the crazy legs as possible. You can also reach your hands behind you, pretending that there is someone on your back, and you are just making a one second contact in order to know where they are.

The very last gif on this page has an example of the “3 second check”. This is Tony Muse (Peter Pan) of Your Mom executing in perfectly. Look for the gif with the description: The “less-than-3-second-hand-check” rule can effectively widen your wall by up to a few feet on each side. Just be careful it doesn’t turn into a forearm block.

http://rdjunkies.tumblr.com/tagged/defense/page/25

FINAL THOUGHTS

Don’t be a drill dick. There’s a lot of skills in here that involve some practice. Don’t make your two walls ridiculous – make them realistic. No two wall is glued at the hips and body from the moment the jammer approaches, because if they were – the jammer would just go to the outside, and that two wall would be rendered ineffective. Keep some space. These drills are just as much practice for the blockers as it is for the jammers.

Blockers should practice keep their brakes on as jammers challenge them, and keep it challenging (but not asshole level).

Outside of derby: Start lifting weights. If you want to know why, read my blog about PERSPECTIVE SHIFT!

This was a class about getting to the next level, so I gave a similar speech in the class and I will type something similar here:

Roller derby is not always fun.

I know that we like to think it is. We like to tell ourselves that derby is a blast and amazing and fun all the time. Guess what? If you really want to improve, you are going to have to train. If you train, it’s not going to be fun all the time. Getting better is not fun. Knocking a bitch over in a game is fun. Winning is fun. Knowing that you just deadlifted twice your body weight is fun. Pause squats are not fun. Falling is not fun. Persistent sweat, pain, and failure is not fun. However, it is necessary for improvement. I did not get awesome at footwork magically. I simply did things over and over and over. I fell. I pushed. I lifted. I flipped tires. I cried. I bled. I sweat. I bruised.

It is not always fun, and that is ok. If you’re not ready for it not to be fun, than you may not be ready yet to advance to the next level. Everyone has to decide their level of commitment and level of training they are willing to accept. (And sometimes, team mates, you have to be accepting that your team mates may not be at the same level of commitment that you are.)

Go forth and be awesome!! Thank you again for anyone who came to my class at RollerCon 2014, make sure you tell them that you love me and you want me to teach more! If you want me to come to you, or if you want me and DNA Coaching to come to you – drop me a line at DerbyAmerica@yahoo.com … I also am a health coach with DERBALIFE and it has changed the effectiveness of my training. Get with me for more info!

VIDEO LINK ONCE MORE

Thank you to Keyesboard for the featured image on this blog!!