ANYONE can play Roller Derby but Roller Derby is not for EVERYONE

So you have discovered Roller Derby. You are excited, full of energy and have a lot to learn. Most leagues have a program for those new to roller derby to teach new skaters the WFDTA minimum skills. But you have just learned about roller derby and, depending on the league’s structure, you may have to wait for the next session of their “freshmeat” to begin.

Check Facebook and/or email the league recruitment to find out about their process for incoming skaters (boot-camp/clinic/try-outs) and ask for advice/recommendations on gear. You may want to go out a buy and get a pair of really great skates- DON’T!!! Buy some starter skates (starting price is usually $100-150). They are basic. More expensive the skates have better components- many the plates. These will be more responsive to the shifting of your weight and will require greater control. While you are learning minimum skills you want your feet to be in control of your skates not your skates in control of you.  When you feel confident skating that is when you can start dreaming of new skates.  The most inexpensive way to upgrade starter skates is to replace the bushings or cushions with medium. This will make a huge difference and make weaving easier on your ankles.

Ask other skater on the league what kind of wheels they recommend. Every floor surface is different and certain wheels will be more suited. Surface + how much you weigh + skating confidence = what wheels will work best for you. If you want to work on skating skills outside look at outdoor wheels (78-84a)

DO NOT CHEAP OUT ON KNEE PADS! Take care of your knees. Ice them after practice even if they do not hurt. When you are new you will fall and practice falling more than other skaters. Find out if there are requirements on knee pads. Some league it does not matter but some require white caps. You want to know before you speed $70 on knee pads.

 

As you wait there are a few things you can do to give you a leg up that do not require any gear.

1. CORE: work on strengthening your core. I’m not talking about doing crunches and/or sit-up every day. Find exercises to work your lats and lower back (side plank dips and super-mans are great but also planks which has a variety ways to hold) which crunches and sit-ups do not work. The strength of your core will affect your balance and your ability to absorb contact (hitting, pushing/driving, etc) and not fall
2. BALANCE: all movement in derby can be broken down to shifting of your weight from one side to the other. Stride, crossovers, weaving, stopping, hitting, transitions are all fundamentally shifting weight. Work on balancing on one (1) leg. Aim for 30 seconds or more. Once that feels easy start balancing on one (1) leg with your eyes closed. Simplest way to practice this is when you are brushing your teeth or waiting for the microwave. Apart from that practice standing with two (2) feet on the ground shifting your weight so that you are standing with your weight on the outside edge of your feet, the inside and then inside on one and outside on the other. Being actively aware of where your weight is an important skill to have and will make learning new skills that much easier throughout your derby career
3. HIPS: Derby requires skaters to learn to open and close their hips. There are many ways to ways to open your hips. Simple stretches are frog (nicked named “dirty derby” sometimes) on the ground or standing with your feet wide and turned out as far as comfortable and lowering yourself down flat surface (front is against the surface. If you are feeling stress in your knees you are not turning from your hips. Lay in your back in the same position, letting the weight of your legs to open your hips. Closing your hips is important for stopping (the many variations of plowing). Do a wall squat with feet pointed forward and hip width apart. Lift one leg. Keeping your weight on your grounding foot place the lifted leg down, leg straight, and foot turned in. DO NOT TRANSFER YOUR WEIGHT TO THIS LEG. Add pressure to the forward leg. You should feel yourself being pushed into the wall. Practice this on each side. The lower the squat the more this will help you later when you are no skates. Lower is always more stable…and if you fall there is less distance to fall.
4. ARMS: Strategies used in playing roller derby changes and strong arms have increasingly become more important. Pushups (elbows out wide and elbows tucked in to your sides, triceps dips (on a bench or on ground-crap) and bear crawls (walking forward and backwards on your hands and feet). There are other that require weights if you want to go that way.

 

There are routines that can be found online– videos and diagrams. If you are a yoga person- do sun salutations as slowly as you can hold each position for at least 20 seconds (lowering from plank to Chaturanga Dandasana as slowly as you can) and all the different warrior poses working up to 30-60 seconds. Roller Derby Athletics is another resource.  I posted a 8 minute routine you can do when you get up (great way to start the day- patting yourself on the back for doing something) years ago.

 

For more information on joining visit PRG University and mail recruiting@peninsularollergirls.org

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Cleaning Your Bearings

How often you clean your bearings is dependent on what kind of surface you are skating on. Are they for outdoor trail skating, dusty roller rink, chalky tennis court, etc? The more dirty the surface the faster it can get into your bearings, the more often they need to be cleaned.  It is really the lubrication that you are cleaning. Removing the dirty grease and applying fresh.

I used to clean my indoor wheels (dusty roller rink) every 5-6 months and my outdoor ones every 3-4. Lately it has been less often.  The better you take care of your skates the longer they are going to last. Are your skates real leather? why are you not conditioning it so it stays soft? Is there dust/gunk in between your bushings?

Skate tools, Bearing cleaning bottle or leak proof container-something with a screw top that you can shake, a container to soak parts (I use an old yogurt container), rags, lubricate, pins, grease cleaner (there are special bearing cleaners but I use an cleaner I pick up from Smart and Final).

1. remove wheels from axel

2. remove bearings from wheels.  A bearing press is nice to have (and if you have metal hubs is mandatory) but you can use the “L” of an Allen wrench to wiggle it out.

3. Remove the shield. I push a pin through the back  the pop it out. Shield – Guard – Bearing

4. Put the shield and guard into the socking container with some grease cleaner

 

 

 

5.  You will need a leak proof container.  I use a bottle designed by a bearing company but I used to use a screw top tupperware.

 

6. Place bearings in the container containing grease cleaner.

6.  Agitate , let it sit then agitate, repeat

7. Take bearing out of the container. Lay them out (I use a towel- absorbs excess liquid and helps things not roll away)

8. Separate the bearings. It helps execrate the drying process and less likely that the ball bearings will come out- which happens sometimes (not often).

9. Agitate the container holding the guards and shields

10. Take the pieces out, wipe if necessary. Yes, the cleaner is nasty.

11. Let everything dry.

12. Snake the guard in place. Ball bearings will have to be spaced out correctly.

 

13. Turn the bearing over. Place 1-2 drops of lubricant on the ball bearings.  Spin the bearings to spread the lubricant.

14. Place the shield over the ball bearings.

15. Repeat on all of your bearings

16. Place your bearings back into your wheels.  I use a bearing press but if you have nylon/plastic hubs you can sometimes pop them in place.

17. If you have metal hubs you will need a press. Place a drop of lubricant inside to hub before you try to insert the bearing.

18. Place your wheels on your skate’s axle. Tighten the nut until there is no lateral movement but loose enough that it can spin freely.

MAINTENANCE IS IMPORTANT. THE BETTER YOU TAKE CARE OF YOUR SKATES THE LONGER THEY WILL LAST.  POLISH YOUR BOOTS OR USE MINK OIL/LEATHER CONDITIONER IF YOU HAVE LEATHER BOOTS.

 

Saturday Yoga in the Park

As requested by my PRGUers, our last Saturday I was leading we would do yoga:

• Pranayama (count of 5-hold-count of 5)
• Nadi Sodhana Pranayama (left nostril/ right nostril)

2x

• Tadasana = mountain
• Uttanasana = touch ground
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Uttanasana = touch ground
• Tadasana = mountain

2x holding each for several breaths

• Tadasana = mountain
• Uttanasana = touch ground
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Virabhadrasana I  (L leg forward) = warrior 1
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Virabhadrasana I  (R leg forward) = warrior 1
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Uttanasana = touch ground
• Tadasana = mountain

2x holding each for several breaths

• Tadasana = mountain
• Uttanasana = touch ground
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Virabhadrasana I  (L leg forward) = warrior 1
• Virabhadrasana II  (L leg forward) = warrior 2
• Uttihita Trikonasana = triangle
• Parsvottanasana = extended flank
• Virabhadrasana II  (L leg forward) = warrior 2
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Virabhadrasana I  (R leg forward) = warrior 1
• Virabhadrasana II  (R leg forward) = warrior 2
• Uttihita Trikonasana = triangle
• Parsvottanasana = extended flank
• Virabhadrasana II  (R leg forward) = warrior 2
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Uttanasana
• Tadasana = mountain

4x at one breath/pose (quick secession)

• Tadasana = mountain
• Uttanasana = touch ground
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Virabhadrasana I  (L leg forward) = warrior 1
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Virabhadrasana I  (R leg forward) = warrior 1
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Uttanasana = touch ground
• Tadasana = mountain

2x holding each for several breaths

 

• Tadasana = mountain
• Utkatasana = chair
• Uttanasana = touch ground
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Virabhadrasana I  (L leg forward) = warrior 1
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Virabhadrasana I  (R leg forward) = warrior 1
• Chaturanga Dandasana = low push up
• Bhujangasana I (or Urdhva Mukha Svanasana) = cobra (or upward dog)
• Adho Mukha Svanasana = downward dog
• Uttanasana = touch ground
• Utkatasana = chair
• Tadasana = mountain

 

 

• Pasasana = noose
• Bakasana = crane
• Ardha Matsyendrasana I= sitting spinal twist
• Gomukhasana = cow
• Paschimottanasana = touch toes sitting
• Paripurna Navasana = boat
• Savasana = corpse

 

my first yoga instructor was strict on using Sandscript

 

Another Saturday Workout in the park

warm up & stretch

repeated 3 times

• 20 squats
• 60 seconds plank
• 40 knee down lunges
• 60 seconds plank
• 10 push-ups (sadly the ones on my knees)
• 30 seconds plank

1 time

• 10 burpees (with jump on the end)
• 20 butt ups
• 20 bicycle
• 40 seconds superman

 

• forward lean-over lunge x15 each side
• pushup x10
• chair squat x10 each side
• pushup x10
• side lunge x15 each side
• sumo squats x15 (slow!)
• pushup x10
• one foot balance eyes closed – 30s each side

30 sec: 10 sec rest

• squat jumps
• shuffle step (agility ladder)
• Paying mantis planks (knee to elbow)
• shuffle step (agility ladder)
• Side plank burpees (burpee go into side plank then up)
• shuffle step (agility ladder)
• Speed skater jumps (focus on the lateral jump)
• shuffle step (agility ladder)

Abs

• high knees x 30
• double mountain climbers x 20
• high knees x 30
• side lifts R x 20
• high knees x 30
• side lifts L x 20
• high knees x 30
• Vee sit-ups x 20
• high knees x 30
• double leg-ups x 20

stretch

Agility Ladder and Resistance Bands

Everyone showed up for this morning’s workout. It has been sunny for days so the grass had just a little morning dew but the  dirt was dry.  I got to break out the cones and agility ladder.  I need to remember to grab PRG’s extra ladders and resistance bands after practice so there is less waiting time.  I had my one (1) ladder and set of bands (soft, medium & heavy).

25 ft marked off

• high knees
• butt kickers
• grapevine
• walking deep lunges with arm arch
• tipping bird

3 sets of 10 – Russian Hamstrings   partner holding your ankles and going forward as far as you can (the guy in the video is UNBELIEVABLE)

15 minutes (any waiting time between activities is a held squat):

• 8 zig zag cones running forward/backwards
• agility ladder – River Dance step
• derby stance shuffle with resistance bands 20 ft

52 deck of cards

• skater jumps
• squat jumps
• shoulder tap plank
• double leg lift

jog 50 ft and 10 step up per leg

off skates derby skills

• 10/ side hip taps
• 10/side C-cut leg taps
• positional blocking- partner pushing you forward. Focus on maintaining a small plow stance – toes in- and alternate legs with pressure and keep hips square

abs abbreviated:

• 10 high knees
• 20 Bicycles
• 10 high knees
• 20 double mountain climbers
• 10 high knees
• 10 side plank dips L
• 10 high knees
• 10 side plank dips R
• 45 sec superman

Stretch

We ended at 10:30 on the dot and glad that we start  early with the heat of the day building.

 

Getting it out of the way

I so did not want to get out of bed this morning. Thought about just posting a routine on Facebook for everyone to do on their own. I looked outside and saw sunny skies and then walked out of my apartment and saw some puddles on the asphalt.  I reminded myself that I proposed this new PRGU format and agreed to run the Saturday morning exercises group.  I eat an herbalife express bar and wrote out a plan.

20 high knee/ 20 but kickers/ 20 lunge extensions
stretch
**************************************************************
3x
– step ups (step up a chair and bring other knee to chest) 10/side
– bicycle sit ups 20x
-1-2-3 push ups 10x
-forward lunges 10/side
-penguins 20x
**************************************************************
30 sec: 10 sec rest
-squat jumps
-shuffle step (agility ladder)
-Paying mantis planks (knee to elbow)
-shuffle step (agility ladder)
-Side plank burpees (burpee go into side plank then up)
-shuffle step (agility ladder)
-Speed skater jumps (focus on the lateral jump)
-shuffle step (agility ladder)
**************************************************************
Burpees 20x
3 x
-10 sumo squats pluses (10 pulses)
-10 push ups
-20 lunges
-20 roll ups (slowing, each vertebra)
Side to side planks 20x
**************************************************************
6 agility steps- 4x each
**************************************************************
high knees x 30
double mountain climbers x 20
high knees x 30
side lifts R x 20
high knees x 30
side lifts L x 20
high knees x 30
Vee sit-ups x 20
high knees x 30
double leg-ups x 20
**************************************************************
off skates hitting
-hip taps 10/side
-C cut thigh taps 10/side
**************************************************************
Stretch

Only one (1) PRGUer showed up but that is enough to make me get up and there. Always more likely to exercise if I have posted it and the possibility that someone might show up gets me there. So, thank you, Page. With my workout out of the way I can go about my day with that checked off my list.

Prevent injury and Enhance Performance

P.E.P. has evolved since PRG started doing it in 2011. That is what we did for Tuesday night practice before we started doing our freshmeat program on Tuesdays.  Now we have it Saturday morning.  Things have been added, things have been modified and the weather always has a role on what we do.  This morning we had a group of five (5) show up at the park. The grass was still dewy so we ended up half on the grass half on the black top.  No zig zag cones or exercises that need space to move to (ex. caterpillars) but we all worked hard and will be feeling it tomorrow.

This morning’s
30 high jumps
30 butt kickers
20 toe touches
20 side lunges
quad stretch
*****************************************
full deck of cards
squats / push ups / skaters jumps / lunges
jokers = 15 jumping jacks
*****************************************
15 sec rest between each
45 sec swizzle jumps
45 sec mountain climbers
25 sec R ft lateral jumps
25 sec L ft lateral jumps
45 sec side shuffle
*****************************************
hip taps 10 each side (12 in from partner side by side)
step thigh taps 10 each side (6 from partner and 1 ft length back- focus on stepping ft angling)
*****************************************
high knees x 30 (R+L=1)
double mountain climbers x 20 (10 each side)
high knees x 30
side lifts R x 20
high knees x 30
side lifts L x 20
high knees x 30
Vee sit-ups x 20
high knees x 30
double leg-ups x 20
*****************************************
stretch – each stretch held 20-30 seconds

Done at 10:25. Lots of water, roll out my feet with a tennis ball and a hot shower- I am ready to meet the day.

2017 Satuday off-skate kick off

So it rained last night and the grass is all saturated. My wonderful outdoors exercise plan is out the window. I had to come up with something that could be done inside my apartment. My agility drills will have to wait for dry ground and anything that requires a partner. It is rather disappointing.

• -20 high knees / 20 but kickers / 20 walking lunges (deep to stretch your hip flexor)
• stretch
• 15 minute cardio (continual movement that elevates your heart rate: ex-running, dancing, etc. I have a small elliptical/stepper machine)
• 10 calf raises (hold on top for 5 sec and slowly lower for 5 sec)
• 10 calf raises with bent knees (hold on top for 5 sec and slowly lower for 5 sec)
• 20 drop squats (drop suddenly to a squat position, like someone kicked the back of your knees forward…slowly rise to standing)
• 10 push ups
• 20 bicycle sit ups (slow mo)
• 20 forward lunges R (straight back leg, reach down and touch the ground with your left hand, SPRING explosively back to the standing position)
• 20 forward lunges L
• 20 side lunges R (stick your butt out backwards like you’re going to sit on a low chair, SPRINGS explosively back to the standing position)
• 20 side lunges L
• 10 push ups
• 30 sumo squats
• 10 push ups
• 20 bicycle sit ups (slow mo)
• 20 single leg squats (each leg)
• 30 sec each foot: “Hot Cross Jumps” “-one foot hop in a cross formation, as though there are hot coals on the ground (fast, light feet)
• 30 sec plank
• 30 sec side plank (each side)
  
• 20x:
  • crunches
  • flutter kicks
  • bicycles
  • buckets
  • V ups
  • Pilates roll ups
  • butt ups
•  20 step ups (step on a chair and bring the other knee to chest) each side
• 20 skater jumps (each side)
• 20 chair sits (each leg- standing on 1 leg sit down&up)
• 60 rep of arms with 2lb weights routine – I will have to make a video  because it is too hard to verbally explain but it kills my arms. That it does with only 2 lbs is both impressive and humiliating
• 20 standing single leg lifts each: front/side/back
• 20 hanging double leg lifts (I use the backs of two chairs with towels to pad my hands)
• stretch

It is still early in the day and I feel energized. I am going to eat breakfast and walk to the library while the sun s out, before it rains again.

This Weekend’s Revelations

Last night I got to skate in a Lulu Lockjaw clinic that SVRG had organized for the league. I got some good feedback from her. Basically came down to hesitation. Somewhat understandable coming back from “injury”. It is something that I NEED to get over and quickly. Hesitation is rooted in a lack of confidence, I think.  Second guessing myself. It has been so long. I need to get back to that place in my head where I feel like I know what I am doing.

This morning’s revelation was just how much leg strength I have lost in the last ten (10) months of no derby. I knew I had lost some. It was clear with how much speed I have lost. But this morning was holding a wall. My legs were just shaking as I was trying to plow and hold someone back.

So, I need to work on my leg strength and confidence.

Back in the Saddle

I went skating for the first time on Tuesday. Skated around in circles for the most part. I started with leg burners – did 30 laps. I spent the last 20 minutes skating in derby stand on all 8’s pretending I was in a paceline. At the end I was feeling a little good about my endurance level. I discovered that my left boot, the toe box- where the toe connects- was pushing down on the knuckle of my second toe… to the cobbler with you. He stretched it for me. $8 good investment.

I signed up for the local Derby Lite which started yesterday. I told myself that it was a step back to playing derby again. I had spent the day significantly lazy, watching TV and finishing my sister’s  birthday present. It was 3 o’clock and I had not eaten lunch. I looked at the time think about how if I want to eat something before I go now was the time. But wait, Derby Lite is tonight, I haven’t picked up my boot. In a panic I race to the store, praying for the store to not close at 3pm on Saturday… they closed at 5 and I got my boot (deep breath).  I got home and packed my Zuca which was a little exciting.

I got the rink early, first one there, and I’m nervous about skating again. Other girls start arriving and we are all lined up in the lobby because they are not letting us in earlier (the girl working the door is new, all my experiences with this rink in regards to derby they have always let us in early to get our gear on but not going onto the rink floor). Pia Mess is leading the session which is exciting but not a surprise. She has us doing some off skate dynamic stretching- this is the first moment that I realize just how out of shape I am. Well, compared to what I used to be. I still have that 10lbs of fat to shed before I am where I was before my knee started hurting.  After 20 minutes of off skate it is time to gear up.  I am so happy that I had had my boot stretched because it made a great difference. We skate around in laps.

First we go over stops- t-stops, turn toe-stops, snow plows and one leg plow-stops. Next we go over falls. This is the second time that I realize how out of shape I am compared to what I used to be. Lastly, we do an “assessment” which was “how many laps can you do in 5 minutes”. This is the third time I feel how out of shape I am.  I ended up on turn three (3), not completing lap 30. I’m a little disappointed. I wish there was a count down because I might have been able to push myself a little more that last lap and gotten to 30. But with 29 laps I still had the most I believe. My feet felt so heavy and I was almost standing up when I was skating. If I had be able to complete 30 laps I would have been skating  a ten (10) second lap.  The last time I did a timed 27 laps I was averaging eight and a half (8.5) second lap. I need to start doing more than what I have been if I want to get back to what I was. We took a photo at the end of the night we took a group picture. My eyes are closed and I am so bigger then what I am used to. I got work to do.