Today we worked on snow plows, t-stops, hybrid version of a snow plow/hockey stop, turn around toe stop (or Mohawk stop). We did single knee taps and 4-point falls, recovering as quick as possible.
We worked on our stride around the track and learned about the "jammer line," which is the shortest distance around the track (basically it's the outside on the straightaways, then you cut to the inside of the track on the corners).
We worked on crossovers and did "space invaders" to work on our footwork/agility without rolling, and we did a lot of grapevines during that to practice crossovers. We then took the track and did 60/100/squats, going at 60% speed for 30 secs, 100%/sprint, then 30sec squat while "sticky skating." We did that for 7minutes today and it was hard! We then skated in the non-derby direction on the track to stretch out our legs and tried crossovers (also hard!). Next we skated derby direction again and got on the inside line to make a "pace line," and skated within arms reach of each other. We had to adjust our speed to go faster or slower and still stay near the other skaters. The last skater in the line sprinted to the front of the line until everyone had gone. Our backs were sore from all of that hard work sitting in our derby chairs! Good skating form is super important.
We did a "dynamic stretch" cool down as we skated around the track, stretching out our various body parts. Then we did some stretches on the side and called it a day.
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