Derby

Hi there! Are you new to the sport or just prepping for the next season in your derby career? Either way, awesome!

Work on both on- and off-skate drills. Off-skates includes running (build up endurance), high-knees, butt-kicks, side shuffling, grapevines, agility ladders, and various strength training exercises (squatting in derby stance, forward and backwards lunges with weights, Russian twists, planks, push-ups, etc).

On-skates, work on your skate form (keeping derby stance, staying low in your power box), crossover form (to get the max push with both legs), as well as basic skills needed for the sport (transitions, mohawking, plows, tomahawk stops, jumps, speed changes, backwards skating, safe falls, etc.). If you are at a bout-safe level already, practice your body checks (both on and off skates), juking, and if you have others to practice with, work on building strong, effective walls (even if you usually just jam). Watch high-level bouts (YouTube has a plethora of championship bouts from WFTDA tournaments), and familiarize yourself with rules and ref signals.

Push yourself (in a safe manner), eat well, keep training, and be sure to give your muscles time to recover!