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!
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!
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