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Strength Drills

Group Pushes (or Pulls)

Group Size: 6 or less
Skill Level:
Intermediate

Improves: Pushes, Endurance, Squatting/Getting Low
Equipment: Timer
Duration: 1 minute per person

In groups of 6 or less take turns pushing the entire group. Each person lines up behind one another in derby position. The person in the back of the group pushes the entire line around the length of the track. Do this for 1 minute and than the person in the back of the line moves to the front and the next person in back will push the line for 1 minute.

Variation: Have the first person in line pull the line of skaters, only that person will be moving to the back of the pack when their minute is done.

 

Pair Pushes

Group Size: Partners
Skill Level: Intermediate
Improves: Pushes, Crossovers, Endurance, Communication/Teamwork, Form, Squatting/Getting Low
Equipment: Whistle, Cones
Duration: 10-20 minutes

Set up a cone in the corner on the outside of the track. Everyone pairs up, and then lines up at that cone. On the whistle, partners push for two laps. They stop and line up again, switching positions, alternating who is pushing and who is squatting. At the whistle, partners push for two laps. They stop and line up again, switching positions. Do this for up to 5, 6, or 7 laps. Once people hit the maximum laps set each, they go back down in laps to two.

The person who is pushing needs to use long strides and crossovers while pushing on the lower back of their partner. The person who is squatting needs to stay in good derby form. The person squatting steers while the other person propels and they both need to lean into the corner.

Pushes & Pulls

 

Group Size: Partners
Skill Level: Intermediate
Improves: Pushes, Crossover, Endurance, Communication/Teamwork, Form, Squatting/Getting Low
Equipment: Timer
Duration: 20-30 minutes

Everyone pairs up. Partners push for 2 minutes, and then they switch positions and pull for 2 minutes. Repeat with the other partner pushing then pulling. Then have the partners form groups of four, and then repeat with each on of the four taking turns pushing and pulling the other three for 2 minutes.

The person who is pushing needs to use long strides and crossovers while pushing on the lower back. The person/s that are squatting need to stay in good derby form.

 

20 Down

Group Size: Everyone
Skill Level: All
Improves: General Skills, Endurance, Jamming, Form, Control and Slowing Down
Equipment: none
Duration: 30 minutes

Everyone begins by sprinting for 20 laps on the track; they pull off the track and do 20 sit-ups, pushups, crunches or other exercises. People then return to the track and sprint for 19 laps, pull off the track and do 19 exercises. Repeat until you get down to one lap. Reverse the count until you go back up to 20 laps and 20 exercises.

Variation: On even numbered laps skate in the regular direction and on odd number laps skate in the opposite direction (can use the outside ref lane to avoid contact with other people). Change the number of laps to start or count by 2 (i.e. 20, 18, 16…).

Suicides

 

Group Size: Everyone
Skill Level: All
Improves: Speed, Falls, Stops, Endurance, Starts, Control and Slowing Down
Equipment: Cones
Duration: 10 minutes

Divide the practice space up into sections equal distance apart (3 or more) with cones. Everyone starts at one end of the practice space. Everyone sprints to the first cone; falls and sprints back to the start. Then sprint to the 2nd cone and plow stop, then sprint back to the start. Then sprint to the 3rd cone and fall, then sprint back to the start. Then sprint to the far wall and plow stop, then sprint back to the start. Then sprint to the 3rd cone and fall, then sprint back to the start. Then sprint to the 2nd cone and plow stop, then sprint back to the start. And finally sprint to the first cone; fall and sprint back to the start.

Variation: Substitute any other comparable skill to be performed at the cones. Change the starting method by having everyone start on their knees, or start laying down, lying on back with head facing the cones, lying on back with feet facing the cones, start laying down facing the opposite direction, start on knees facing opposite direction, or start standing facing opposite direction.

Hold Derby

Group Size: Everyone
Skill Level: All
Improves: Speed, Endurance, Form, Squatting/Getting Low
Equipment: Whistle
Duration: 5-10 minutes

Everyone begins at a moderate pace. On the whistle, everyone sprints. On the next whistle everyone squats in good derby form and coasts. Repeat. Vary the length of the squatting time from 10 seconds to 90 seconds (length of a full jam).

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7 Layers Of Hell

 

Group Size: Everyone
Skill Level: All
Improves: Speed, General Skills, Endurance
Equipment: none
Duration: 20-30 minutes

Everyone sprints for 1 lap in the regular direction, then comes to the center and performs an exercise (i.e. 20 push ups). Everyone then sprints for 2 laps in the opposite direction, then comes to the center and performs another exercise. Everyone sprints for 3 laps in the regular direction, then comes to the center and performs another exercise. Continue until everyone has sprinted for 7 laps with exercises at each interval. Reverse the lap count back down to 1 lap with exercises at each interval.

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Skate The Track

Group Size: Everyone
Skill Level: All
Improves: Footwork, Crossovers, Cutting, Form
Equipment: none
Duration: 5-10 minutes

Everyone spreads out around the outside line of the track. While skating along the outside line, everyone will use their right leg to give one strong push so that the entire momentum is towards the inner line of the track. When they reach the inside line of the track they use their left leg to give one strong push again to the outside line of the track. Drill works to strengthen leg muscles and balance.

One Leg Laps

Group Size: Everyone
Skill Level: Intermediate
Improves: Footwork, General Skills, Form
Equipment: Whistle
Duration: 5 minutes

Everyone balances on one skate. On the whistle, everyone propels themselves by the use of small weaving movements on the supporting foot. On the next whistle switch feet.

Variation: Reverse the direction around the track. For the advanced skater, perform the drill while skating backwards.

Figure Eight Balance

 

Group Size: Everyone
Skill Level: Intermediate
Improves: Footwork, General Skills, Form
Equipment: Cones
Duration: 5 minutes

Set up 2 cones at roughly 10 feet apart. Push off into a one foot glide and work your way around the cones in a figure eight pattern. Use only that first push to get you around the entire figure eight. Minimize the number of times you lose your balance and need to put your other foot down.

Variation: Reverse the direction around the cones. For the advanced skater, perform the drill while skating backwards.