Off-Skates: How to be a better skater

Just starting out? Looking to build strength? Want to be a badass?

It's not all about the skates. Really.

Derby is part mental game. You have to get your head in the right mindset! Watch footage, visualize yourself doing those things you struggle with at practice, and do power stances in front of your bathroom mirror every morning.

All hail the Queen of Power Stances!

Derby takes a TON of core strength and proper form to make each stride powerful and worthwhile.

This is a great blog post about some off-skates work you can do at home or at your cubicle:
http://alinedecat.wordpress.com/2013/07/08/5-ways-to-improve-your-skating-in-everyday-life/

You can also do wall sits. Lots of them. Get rid of your chair at your desk and do squats .

ALL. DAY. LONG.

I did this at my desk. You can, too!

Like this ass? Make it yours!

Build up proper derby muscle groups, and you will turn into a DERBY ANIMAL. Rawwwrrr!!!

Eats Jammers 4 Breakfast

Derby muscle groups to concentrate on:

ankles
legs (calves, shins, quads, hamstrings)
hip flexors (loosen those puppies up!)
lower back
abs
lungs (endurance/cardio!)

If you are putting together a workout for yourself, make sure it's programmed for derby. Doing bench presses all day will not make you a better skater. Doing leg presses will. Bike often... it is the #1 best way to cross-train for derby muscles!

As always, be careful when attempting new exercises and learn proper form before attempting something new! Over-committing to squats will stress out knee tendons and create issues. Knees over toes, shoulder width apart!

What are you doing at your next derby get-together while drinking? WALL SITS!! Make it a game. Last one squatting doesn't have to drink the nasty concoction of rootbeer schnapps and hot 100, mixed with PBR!


Or you could just be a nerd like me and do wall sits to music in your living room.


-Calamity

ps. Also, I do recommend healthy eating to become a true derby machine. We are athletes and should fuel our bodies right! No more burgers and fries after hard practices, girls.... don't undo everything you just did! Some fantastic skaters are vegans, vegetarians, some eat paleo, and some just eat healthy food. I struggle with eating clean all the time, but even a little effort goes a long way. Drink lots of water, too. Odorless and colorless!!

Post-Assessment. Don't Freak Out!

There are a gazillion things to think about after you finish your assessments. First, you're probably thrilled that it's over and that you survived! Then... the panic starts to creep in. What if you didn't pass? What if you failed some of the skills? What if Godzilla ate your rules test before it got graded?

Relax! 

Everyone gave 100%. Some gave 110%. No one died, and lucky for all of you, the White Star Assessment isn't a precise cut-off like some big leagues on the mainland (we have TWO intakes a year. TWO!! Also, we're having assessments two weekends in a row to accommodate schedules and re-takes. In Minnesota, they have one tryout a year, and you either make it or you're cut. It's 4 hours long, and that's just to make the boot camp that they eventually draft from!).

In Hawaii, we rely on dedicated new skaters and transfers to bring momentum to our league. It's a very transient place. Many of our island skaters are military or are married to military and are relocated every few years. We need to retain as many skaters as possible! We do NOT want you to get discouraged because you didn't catch on as quick as Janie Speedskater that just transferred from another league, and QUIT. That would defeat the purpose of a Fresh Meat Intake. Not to mention, what would that say about your attitude and your commitment?? Hmm? ;) We have quite a few struggles unique to our location, one of them being the fact that we're surrounded by water and hundreds of miles from other WFTDA leagues. We train hard and have competition on the brain, but we also heavily rely on recruitment to spread the derby fever. You're now a part of the madness! Get excited, and get involved!

Remember, no matter what, it is super important to stay involved with the league, both when you are waiting to pass your White Star as well as when you DO pass. If it doesn't happen now, it will happen eventually if you stick with it and work your ass off. In the meantime, read this:

10 Ways You Can Become A Better Roller Derby Player Without Even Putting On Your Skates

Then start watching bout footage. GO!