Week 3: More falls and stops, Swoops, Transitions

Hi girls! I hear you had sore butts from Saturday. It's working! Your derby butts are on their way!

Peku drafted up her lesson plan so that you can see what topics were covered. Thanks, Peku!! This next coming Saturday, expect an immediate 9am start time for off-skates. If you are late to practice, you will do additional lunges and planks at the end of the practice. Hopefully this will get you all there on time...we have noticed a lot of tardiness, so let's change that, shall we? 

Other things that will be different moving forward: less of a concentration on stops and falls. You will need to continue practicing these on your own when you get your gear, but we will not be spending as much time on them on Saturdays in order to move forward into other skill areas. I hope you are all coordinating for ordering your gear. When your stuff comes, please make sure to tell a PRD girl your skates are new so we can adjust your tight trucks. So exciting!

If you have not yet brought your $45 fresh meat fee, please do so this weekend. Checks are preferred, made out to Pacific Roller Derby. See you Saturday :)

Saturday 21 September 2013

Fresh Meat 9 -11

Peku, assisted by Pebblz & Weewah

Off-skates 9:10 – 9:45 by White Dynamite

Started skating at 9:52 (20 lunge penalty for taking longer than 5 minutes to gear-up)

Skill review: Practiced	New Skill: Demo, taught, practiced	Future skill: Only demonstrated
STOPS
t-stop: reminder to make a T-shape with feet, 90 degrees
Snow plows: Reminder to really push out with heels. Lead to>	Single-footed snow plows Single-footed studders	Hockey stops
FALLS
Single knee fall: practiced standing still in a circle with a focus on being low, fast recovery back into a very low stance (LUNGE)
Double knee fall: practiced standing still in a circle with a focus on being low, fast recovery back into a very low stance (LUNGE) Lead to>	4-point fall “superman-fall”: we practiced this in the circle again, without skating: Down to single knee Double knee Elbows/wrists Spread out long Caterpillar back up to being small very fast Up to knee/s and stand in very low stance again RECOVER IN 3 seconds or less! Make fists with hands to prevent finger injuries. If you get wiped out and fall big, quickly caterpillar up and get small. Try to eventually get up like a burpie: from a push up to both feel in one move.	Baseball-slide Rolling out of a fall
SWOOPS
Swooping with quality: we demonstrated splitting the legs, leaning towards the direction of the front foot, committing to the lean. We also showed a poor swoop: keeping feet parallel.	Hip checks: demonstrated that a successful hip check is just a swoop through another skaters leg.
TRANSITIONS to BACKWARD ROLL
	On the wall we practiced stepping from one direction to another, then we practiced transitions while rolling slowly against the wall. Those who were confident then practiced it on the track with a short backward “roll”.