Weeks 6, 7, and 8: whips and pushes, transitions, backwards skating, Kokohead!

Aloha all!

I had a nice vacation in Minnesota visiting my family, snuggling my dog, and playing with friends. While I was gone basking in 40f temps and watching the leaves change colors, Peku led Week 6 review of transitions and backwards skating. The next week was our planned out initiation hike up Kokohead, where unsuspecting newbies were garnished with warpaint and packed into cars, then forced to hike up Kokohead with PRD skaters cheering them on! I hope that was a really fun and rewarding experience. We want you to all feel like you are a part of our derby ohana, because you are. If you would like a derby mentor as you press on through your fresh meat training, reach out to a PRD skater you admire or contact me and I will find you a cheerleader :)

Week 8 was this past Saturday, 10/26. It marks 2 months into your journey, and the last day of brand new skaters joining our intake. Please welcome those last few brave girls into the fold and include them in your skating plans throughout the week! They have a little catching up to do and will appreciate your support and encouragement. We have some great stuff planned for you in the next month, so try to make all of the Saturdays! Our assessment date for White Star is tentatively planned for SATURDAY, NOVEMBER 30th. There is no guaranteed second makeup assessment date, so please make plans with work and/or childcare and/or derby widows so that you can be present that day. Earning your White Star is MANDATORY to join in with regular PRD practices at a non-contact level. As a White Star, you can do the warm up along with many of the drills that do not involve hitting. You will be taught Orange Star skills in the PRD practices, so it is critical to pass your White Star on the test date or you will need to retake fresh meat in the Spring. Please contact me with questions/concerns. You have 1 month to turn up the juice and learn all of your skills! Please be reading the most current WFTDA rule set as well, as you will be taking a written test on basic rules.

Saturday began with a 20-minute off-skates workout by White Dynamite, followed by a dynamic warmup to stretch. We then launched into 60/100/squats to get our heart rates up and work on our derby legs. We did some falling and stopping relays, then some punishing 2 or 4-pt fall suicides. After water, we worked on some partner work with mirror image drill (mimicking everything our partner did in a mirror image) to work on agility and response as well as maintaining eye contact, then we did some couples skating around the rink to get a feel for skating with a buddy and working together. We then learned new skills, starting with PUSHES. Remember with pushes that the "pusher" is slightly drawing in the "pushee" by the hips, before saying "push" and launching the "pushee" forward. As a "pusher," you are grabbing your partner by the waist or hips, NOT pushing into her back, her legs, or pushing her down. Make sure it is a fluid action that begins with that draw-in so that the "pushee" is conscious of your intent. Making her fall defeats the purpose :D As the "pushee," you should be in derby stance (sitting in your invisible chair, with your legs in a wide stance shoulder width apart). Be prepared for anything in the pack by remaining low and forward. Do not get accustomed to standing upright or you will be a giant target for a big hit onto your butt.
After pushes, we learned HIP WHIPS. The "whipper" remains in her low derby stance, ready for anything. The "whippee" announces "whip" as she grabs her partner by the hips and propels herself around the left or right side, stepping into the motion. There are no free rides. If you are taking a whip and stealing all of the momentum of your buddy, be courteous and use quick feet out of the motion to maximize your newfound speed. It's rude and less effective to just coast and go "Wheeeeeeee!" haha. Practice quick-stepping out of the whip and gaining more speed.

Great execution by one of the best, Jackie Daniels of Windy City. Notice the jammer pushing off with her right skate. She's ready for take off!!  Photo: Gil Leora.

OUTSIDE WHIPS. Same thing: no free rides. The "whipper" extends her right arm backwards, thumb up. 'Thumb up' is important because 'thumb down' could dislocate your elbow. When the "whippee" grabs for your arm, you are keeping your arm completely rigid and whipping your buddy in front of you. Be conscious of where you are whipping her, and where you are on the track. Whipping someone going into a turn is usually a bad place, but coming out of a turn is great! You are steering. Make sure you are not whipping her into another skater or into the bleachers... where you stop your arm is where she will go. Practice this and work on transferring all of your momentum to your buddy. You should come to a complete stop on the track after administering a whip, so make sure to start sprinting to regain speed (and getting back into the pack, once we get to that point). The "whippee" will be grabbing your forearm and hand, or both hands (palms down) on her buddy's forearm. The "whippee" should not be crossing her own arms in the exchange. Make it simple and easy: extend your arms forward until they are completely straight (to get maximum momentum), grab your buddy's forearm and hand (or just forearm), and pull her arm towards your pelvis in a thrusting motion. Whips are a two person job. Your buddy is offering you her speed. Make sure to fulfill your end of the bargain by being prepared and stepping out of the motion after she has launched you. It's pretty disappointing when you give your jammer all of your momentum and then watch her fall because she wasn't prepared for the speed she would get!
INSIDE WHIPS are a bit different: you're not really "whipping" your buddy so much as guiding her, then pushing. As the "whipper," you are offering the "whippee" your right hand on the inside of the track. The idea is that you will give your buddy your place on the track and possibly sneak her up the inside. She will take your hand and you will guide her forward into your spot while simultaneously pushing her on her tailbone with your left hand. Again as the "whipper," this should be a complete transfer of momentum and you should come to a stop, so be prepared to have to sprint to regain your own speed. The "whippee" should allow her buddy to guide and push her through, then step out of the push with a burst of speed. Make it count!

Just a forewarning on whips in general: In game play, we always strive to have perfect form by practicing this stuff until it's second nature, but sometimes things aren't perfect and jammers take whips off of our jerseys, off of our hotpants (giving the audience a show), belts, or just off of a single hand. We make it work. You will need to be ready for anything, so working on your core, center balance, and recovery from being jostled is critical to becoming a safe skater in the pack. Work on skating on one skate, transitions, backwards skating, fast feet, shuffling, and whatever other agility we've learned so that you're comfortable on your skates. Get low, get your feet in a wide stance, and be aware of your surroundings.

Pants-off in public! Photo: Jules Doyle

There are plenty of skills for you to be working on this week, so get out there with your fellow freshies and start hustling! I want you all to pass at the end of the month, so if you're behind because you started late or are a little delayed in learning certain skills, reach out to vets and get some help. This is on you!

Hugs and Slugs,

Calamity

Advice to Newbies and How To Be A Good Teammate

This is a re-post from a different blog, found here: http://elektraqtion.blogspot.com/2012/01/advice-to-newbies.html and here:  http://elektraqtion.blogspot.com/2013/10/dont-be-superstar.html
It's so good, it deserves a spot in this fresh meat blog. I recommend looking through her whole blog, but at least read up on these two posts.

ADVICE TO NEWBIES:

#1 Welcome to derby!  You made it!  Now the hard work really really starts.  It is imperative that you put in as much time as you can on skates, because even though the league gives you time to learn skills, you are ultimately held responsible for your progress.   If your plow stops are not what they should be, you need to hit every open skate possible and work work work on your skills!


#2  Derby isn't how you get into shape; you have to get into shape FOR derby.  That means you have to do cross training.  I suggest you ride a bike, run, lift weights, walk, do yoga, dance naked in your living room, I don't care, just get out there and do it!  


#3  Don't get butthurt if the veterans don't talk to you at first.  Derby is a sport where many people are really driven and self focused.  Also, derby is a sport where many people join originally with great enthusiasm, and then eventually fade away.  Sometimes it's hard for veteran skaters to build relationships with newbies and have them walk away after a couple of weeks.  My newbie class had six members, and only two of us are still skating, so do the math. 

#4  Take advice and don't be defensive.  Let's face it, most of us are adults who have had success, control and are not used to the role of being a student.  Derby can be very "challenging" which really means it's frustrating as CRAP!  You can be trying your best, sweating over doing a move, and a veteran skater gives you some negative feedback.  I know the first instinct we all have is to be annoyed and defend your performance, but don't!  Don't say "I can't turn left!" or "I've done this a million times and you just gave me different advice than so and so did!"  People want to invest in your success; they want you to be a better skater, so don't get defensive when it comes to their feedback!  Listen, thank them for the help, and then consider if it applies to you, and keep on trying!


#5  Watch footage with a veteran skater.  If you can bribe a veteran skater to watch footage with you and explain it, you will be on your way to being a better derby player.  As a word of advice, don't watch a game in which she played; she'll be too distracted critiquing her own performance to really enlighten you.  By the way, beer is a good bribe.


#6  Bond with your fellow newbies.  They're the ones going through the same ordeals that you are; get together at open skates, plan footage viewing, check up on each other.  You are going to need support to get through this and so are they.  Don't get jealous of one of your group learning something quicker than you.  Ballz had been skating and teaching skating for years before she joined derby, so she was head and shoulders ahead of me in the skills department.  It just made me try harder.

This is just some basic advice I have for newbies; it's a hard position to be in, but it can be made a lot easier by following my advice.  And by the way....CONGRATS FOR MAKING IT! 

HOW TO BE A GOOD TEAMMATE:

1.  A teammate doesn't think she can win the game on her own.  I don't care what position you play on the team, you can't win the game by yourself.  You may be amazing, but if you can't play well with others, you're just a show boat hanging out with some other people on skates.  If your team loses the game, do you blame yourself and only yourself for losing?  I doubt it.  It's easy to take on the glory and none of the blame, but that's not how it works when you play a team sport.

2.  A good teammate has an amazing dedication to the sport.  Yes, derby is a game, but a good teammate has to have a good work ethic.  That means she shows up at most practices, giving your all, and putting in your effort.  You're not being a good teammate if you don't show up, period.

3.  A good teammate respects her peers, coaches and refs.  That means you aren't allowed to be a dick on the track during practice or in games.  Don't be a dick to your teammates; I know, I know, it's so easy to be a jerk in this game.  Sometimes fouls don't get called, and you just HAVE to say something ugly under your breath.  DON'T!  Don't do it!  I know it's hard.  Put a paper bag on the bench and scream into after each jam,  just shut your damned mouth on the track!  Every time you snipe at a teammate in practice, you destroy her confidence in herself, and YOU. You're not being a good teammate; you're being a horrible diva.  Just. Shut. Up.  Do I have to remind you not to yell at the refs too?  I shouldn't have to at this point, but I will.  SHUSH!  Go to the box!  

4.  A good teammate has self discipline.  Did you read number three up there?  That's part of it. Another part is cross-training, eating right, and not losing your temper.  Of course you're going to slip up on one or all of these things, but if you're doing the right things most of the time, and learning from your mistakes when you screw up, that's a start to on the path to discipline.

5.  Be coachable.  That means you have to listen AND pay attention.  If you ignore the crap out of feedback and continue to skate as you always do, then you aren't coachable. If you're a jammer and your coach tells you to stop taking the lines on the straight away, and you just don't, well, you're not trainable.  He or she isn't telling you that just to make you feel bad, they want you to be mighty on the track.  Ignoring feedback means you are not willing to change and grow.  Who wants someone stagnant on her team?

6.  A good teammate is accountable.  if you screw up, you screw up.  Own it.  Nobody is perfect on the track, and sometimes you're going to make a huge mistake out there. OWNNNNNN IIIIIT.  I know this is something you want to hear, but you're human, just like the rest of us.  (You're not perfect...I know, I know....shushhhh shushhh...it will be ok.)

7.  A good teammate anticipates the needs of her team.  Do you need to bridge for your teammate blocking the jammer?  Then do it, don't think of yourself as too amazing to be just bridging.  Talk to her, tell her how much room she has to block before she's out of play.  Be supportive, and help your teammates be successful. 

8.  A good teammate makes her other teammates better.  Make that a GREAT teammate.  If you're not invested in making your teammates better, then you're not really into your team.  Derby makes us competitive for spots on rosters, but it's still important that you help raise your teammates up as high as they can go. Tell them when they're being successful, give them helpful feedback, work with them on skills, and the hardest of all, don't resent them for getting better.  It's hard not to listen to that little bitter voice in the back of your head when a teammate starts to blossom.  She's really challenging you on the track?  Good!  Rise to her challenge and step up your own game.  True teammate push each other to be even better.

9.  A good teammate is reliable. Do your volunteer hours, get to practice, get to the bouts on time.  Did I mention "go to practice"? 

10.  A good teammate has confidence in her teammates.  Don't do your teammate's job; let her know you have confidence in them, and tell them when they do a great job.  Don't doubt your teammates' skills; you need to believe they can handle their responsibilities on the track. How offended would you be if someone on your team tried to step in and take over your job on the track?  How demoralizing would it be?  Don't demoralize your teammates. Don't be that girl.

A team that doesn't play well together is like a super group of ninjas waiting one at a time to attack the samurai.  How many times have you yelled at your tv set and said "Why don't you all hit him at once?" Being a solo superstar in this day and age of derby is just not the way to success. Read over that checklist above and see which parts you could work on to become a better teammate. We all can improve on at least one of the ten characteristics up there. 

Week 5: Transitions, Backwards Crossovers, Mohawk Stops

Workout started with 20 minutes of White Dynamite boot camp off-skates, followed by a "Dynamic Warmup" on-skates, which is essentially skating around the rink while simultaneously stretching out different muscle groups. This also worked on our balance and agility, win-win!

We worked on skating backwards, beginning again by marching in place and pointing our knees in, heels out. Once we got the hang of that, we picked up the speed and sticky skated backwards making small watermelon half-circles on each side, leading with our heels. Backwards Skating Demonstration video.

Next, we sat in our derby chairs and put a hand on our butt, then looked under that shoulder to see what direction we were going. This should give you enough balance through your core to build up your speed skating backwards. We did this on the straightaway, then made it onto the derby track and tried it around the oval. Next we worked on backwards crossovers, which is the motion of letting our right skate drift out, then scooping up track with our right foot and bringing it behind our left foot. Our left foot never has to leave the ground. Some people can do backwards crossovers without picking up their right foot, but to break this skill down, it's okay to start with that motion. Once you have scooped the track and brought it behind your left foot, you pick up your right foot and bring it back to your starting stance position. Repeat. This Backwards Crossovers Demonstration video is not on quads, but she has the same idea.

Since we were already learning how to skate backwards, we worked on Transitions, or going from forwards skating to backwards skating and vice versa. We learned both the three-part turn and the simple 180 degree jump turn.  The 3-part turn is really just a breakdown of the jump. Basically with transitions, you want to turn around quickly and safely without making the huge arc turn that will take out all of your teammates. Don't be a buddy fucker! Turn safely and efficiently. Practice this off-skates. Keep your eyes up, and fix on a spot as you turn. Start with your hips, the rest will follow. Stay low in your derby stance and keep your core tight as you turn. Watch out for flailing limbs! Protect your chest-keep your arms in at the sides of your boobs. We got going with this from a standstill, then did it on the track with each whistle blast. Keep your eyes up so you don't fall on the ground!

We did forwards crossovers, working on getting our shoulders squared to the inside of the track around the corners, getting low in our derby chairs, keeping our eyes up and into the center of the track, skating the magic circle. Here is a demonstration video on forwards crossovers that may help you break the motion down a bit. It's all about power behind the push, girls.We did push cart races next, two pacelines with the back person pushing their whole train around the track for one lap. She then sprinted to the front of her train and the next person in back became the pusher. While you were pushing, you should've been working on your crossovers and pushing out to the sides, not behind you.

We finished up this endurance heavy practice with the 60/100/squat drill for 5 1/2 minutes, and ya'll looked tired! Make sure you're working out outside of Saturdays and hydrating well before you show up. Glad everyone got a hard workout!