Block smarter, not harder...
1) Get all your girls on the track, give a few of them the pivot and jammer covers to set them apart from the other girls. Everyone must stay in bounds. The girls with the helmet covers skate around and try to hit the other girls, they can not hit back, but they can dodge, duck, etc. away from the blocks. Switch off with the helmet covers so everyone gets a turn throwing blocks. Let em go a few minutes. Now, set some boundaries. THe girls with the helmet covers will continue to hit, but they must work together- none of them may hit alone. THey must work to wall up, and booty block, and hold people back as their partner throws hits to clear the blocks. SO, partner blocking only!
2) In a scrimmage situation, the set up is standard, all blockers & jammers on track. But... No one can block alone. You must partner up with your teamates and work together, you can hit, but only if you're working with a partner. So, you can make walls, one of you can booty block while the other hits to clear the block, you can cannonball, whip, etc.
The Pendulum & the gatekeeper
Pendulum
groups of 3, 2 blockers and 1 jammer
blockers should be in a wall. Jammer should try to go in both directions around them. When the jammer goes in, the inside blocker will stay in front and the outside blocker will be at her side. When she goes out, the outside blocker will be in front and the inside blocker will hit from the side. Back and forth like a pendulum! Blockers should be touching each other as much as possible without multi-player blocking. The outside wall blocker will always hit to the inside and the inside wall blocker will only hit to the outside. The line can be a 3rd blocker, as jammer will have to go back and around to get out of a box on the line.
Gatekeeper
4 lines, 3 blockers, 1 jammer. 3rd blocker is the designated gatekeeper.
2 blockers form wall, 3rd gatekeeper blocker use that wall to control the jammer and set and spike jammer. The 2 wall blockers should stay close together and not try to hit the jammer - only the gatekeeper can swing! The 3rd gatekeeper blocker, will use the wall to box in the jammer. She should be touching the wall blockers as much as she can without multi-player blocking. Wall can try to lure the jammer to inside with positioning and close the door.
Double Gatekeeper
4 lines, 3 blockers, 1 jammer. The middle blocker is your post and the inside and outside blockers are your gatekeepers.
If the jammer is going to the inside of the track, the inside gatekeeper and post blocker form a wall, stay close and not try to hit the jammer. The outside gatekeeper would then swing/drop back and close the gate on the jammer. This also applies to the outside. If the jammer is going to the outside of the track, the outside gatekeeper and post blocker form a close wall and not hit the jammer. The inside gatekeeper would then swing/drop back and close the gate on the jammer. The middle blocker will also be the post and does not engage the jammer at all...they are there to form that solid wall of two. The gatekeepers must ensure that only one gatekeeper is closing the gate at one time and that they are touching the wall blockers as much as they can when closing the gate, without multi-player blocking.
groups of 3, 2 blockers and 1 jammer
blockers should be in a wall. Jammer should try to go in both directions around them. When the jammer goes in, the inside blocker will stay in front and the outside blocker will be at her side. When she goes out, the outside blocker will be in front and the inside blocker will hit from the side. Back and forth like a pendulum! Blockers should be touching each other as much as possible without multi-player blocking. The outside wall blocker will always hit to the inside and the inside wall blocker will only hit to the outside. The line can be a 3rd blocker, as jammer will have to go back and around to get out of a box on the line.
Gatekeeper
4 lines, 3 blockers, 1 jammer. 3rd blocker is the designated gatekeeper.
2 blockers form wall, 3rd gatekeeper blocker use that wall to control the jammer and set and spike jammer. The 2 wall blockers should stay close together and not try to hit the jammer - only the gatekeeper can swing! The 3rd gatekeeper blocker, will use the wall to box in the jammer. She should be touching the wall blockers as much as she can without multi-player blocking. Wall can try to lure the jammer to inside with positioning and close the door.
Double Gatekeeper
4 lines, 3 blockers, 1 jammer. The middle blocker is your post and the inside and outside blockers are your gatekeepers.
If the jammer is going to the inside of the track, the inside gatekeeper and post blocker form a wall, stay close and not try to hit the jammer. The outside gatekeeper would then swing/drop back and close the gate on the jammer. This also applies to the outside. If the jammer is going to the outside of the track, the outside gatekeeper and post blocker form a close wall and not hit the jammer. The inside gatekeeper would then swing/drop back and close the gate on the jammer. The middle blocker will also be the post and does not engage the jammer at all...they are there to form that solid wall of two. The gatekeepers must ensure that only one gatekeeper is closing the gate at one time and that they are touching the wall blockers as much as they can when closing the gate, without multi-player blocking.
Agility Ladder Drills
Can be found here: https://docs.google.com/file/d/0B_RgmoGX5gWXT3V5a0UzeUdZeUE/edit
VRDL All Stars Green/Bouting
THE SCOOP
Get right up close behind blocker. From an upright position bend at hip and use your lats & torso to press up against blockers hips to push against their force using that as momentum to scoop around and in front, your feet will follow you through. Dont think of what your feet are doing or if you are of balance,just think about the scoop and getting in front. try and get the hell outta there as fast as you can.
leave it late, upper body movement only, start square and upright behind target
PANTS
Skate up close and fairly up right, come up to one side of blocker,Transition when your front foot is inline with blockers, use your opposite shoulder to whack thier shoulder which will then propel you fwd. Try not to turn a 360, just a quick hard flick of the shoulder to push yourself in front and get outta there.
SWIRL
Use when last desperate attempt for points. coming up from behind blockers, skate low and bend in half, transition while still bent with your arse coming past thier hips, your body may not actually pass blockers body but your hips should hopefully pass thiers scoring points.
table top, again leave it til last minute to execute
SQUEW & SHIMMY
Use when breaking through blocker wall. Get close and upright try start from up high and use downward motion with shoulder or punch from above to break a space in wall when wedged in move both shouldersn hard in an up and down motion (from ceiling to floor-shimmy) wiggle like a fish and push through.
approach upright, get just past their shoulders before shimmy, shoulder movement actually from waist, twisting at hips
TRANSITION &PUNCH
Position yourself and approach directly behind one blocker but actually aiming for blocker next too her, it is an advantage if your target has arse out a little further ( blocking in a diagonal direction). Skate up behind one blocker, transition and use arse to block target's hip across, as soon as you contact & open a gap make a punch with fist down towards the floor all while going through that space you made this will help keep you from getting blocked and also propelling you fwd to get the hell outta there!
full turn not required, start behind non target skater and aim diagonal
THE JAB- Agressive (ouchy!!)
Up close, behind and a little to the side of a positional blocker, bend down and use shoulder in a downward sharp hard motion to repeatedly jab in the rids, you can use this for one blocker and if stuck between/behind two blockers jab thier ribs from side to side.
Also if being positionally blocked to aim for the back of her shoulder using front of your shoulder directly above trying to slam it into the ground repeatedly.
shoulder to rib on opposite side of target (ie. my left shoulder to her right side)
POWERJAM OFFENCE
*Cocktail sausage (2 and 2) either side of track 9 feet behind opposing wall.
Waiting for signal/call from jammer (blockers need to get timing write).
Directing 2 offence blockers to come from inside OR the outside. Aim for blockers is to take out the most threatning strongest blockers and the jammer usually can make way through.
*jammer signals for blockers to come in behind her. Jammer fakes trying to break through at one side of the wall while her 2 blockers will clear the path on other side of wall jammer steps back and takes the gap made.
*get all blockers to man up but this can get messy sometimes accidently blocking your own jammer from getting through.
*signal for 2 blockers to sweep.
*Whip jammer- best if blocker at back of cocktail on inside line gives whip while other blockers open up a space for her to propel through.
*Faking it, blockers stomping and pretending that going to block wall.
SPRINGY JAMMER -OFFENCE FROM FRONT OF PACK
Offfence to come from front of wall while jammer is approaching the back. block wall from front making gaps for jammer to spring through.
Get right up close behind blocker. From an upright position bend at hip and use your lats & torso to press up against blockers hips to push against their force using that as momentum to scoop around and in front, your feet will follow you through. Dont think of what your feet are doing or if you are of balance,just think about the scoop and getting in front. try and get the hell outta there as fast as you can.
leave it late, upper body movement only, start square and upright behind target
PANTS
Skate up close and fairly up right, come up to one side of blocker,Transition when your front foot is inline with blockers, use your opposite shoulder to whack thier shoulder which will then propel you fwd. Try not to turn a 360, just a quick hard flick of the shoulder to push yourself in front and get outta there.
SWIRL
Use when last desperate attempt for points. coming up from behind blockers, skate low and bend in half, transition while still bent with your arse coming past thier hips, your body may not actually pass blockers body but your hips should hopefully pass thiers scoring points.
table top, again leave it til last minute to execute
SQUEW & SHIMMY
Use when breaking through blocker wall. Get close and upright try start from up high and use downward motion with shoulder or punch from above to break a space in wall when wedged in move both shouldersn hard in an up and down motion (from ceiling to floor-shimmy) wiggle like a fish and push through.
approach upright, get just past their shoulders before shimmy, shoulder movement actually from waist, twisting at hips
TRANSITION &PUNCH
Position yourself and approach directly behind one blocker but actually aiming for blocker next too her, it is an advantage if your target has arse out a little further ( blocking in a diagonal direction). Skate up behind one blocker, transition and use arse to block target's hip across, as soon as you contact & open a gap make a punch with fist down towards the floor all while going through that space you made this will help keep you from getting blocked and also propelling you fwd to get the hell outta there!
full turn not required, start behind non target skater and aim diagonal
THE JAB- Agressive (ouchy!!)
Up close, behind and a little to the side of a positional blocker, bend down and use shoulder in a downward sharp hard motion to repeatedly jab in the rids, you can use this for one blocker and if stuck between/behind two blockers jab thier ribs from side to side.
Also if being positionally blocked to aim for the back of her shoulder using front of your shoulder directly above trying to slam it into the ground repeatedly.
shoulder to rib on opposite side of target (ie. my left shoulder to her right side)
POWERJAM OFFENCE
*Cocktail sausage (2 and 2) either side of track 9 feet behind opposing wall.
Waiting for signal/call from jammer (blockers need to get timing write).
Directing 2 offence blockers to come from inside OR the outside. Aim for blockers is to take out the most threatning strongest blockers and the jammer usually can make way through.
*jammer signals for blockers to come in behind her. Jammer fakes trying to break through at one side of the wall while her 2 blockers will clear the path on other side of wall jammer steps back and takes the gap made.
*get all blockers to man up but this can get messy sometimes accidently blocking your own jammer from getting through.
*signal for 2 blockers to sweep.
*Whip jammer- best if blocker at back of cocktail on inside line gives whip while other blockers open up a space for her to propel through.
*Faking it, blockers stomping and pretending that going to block wall.
SPRINGY JAMMER -OFFENCE FROM FRONT OF PACK
Offfence to come from front of wall while jammer is approaching the back. block wall from front making gaps for jammer to spring through.
VRDL All Star Red/Amber
WARM UP
paceline, weaving from front to back and then back to front
moving in a pack
sprint laps in a group
star jumps
reverse direction laps
STRETCHES
Crossovers - laps pushing with outside leg only, then inside leg, then ensuring three crossovers out of each corner and coast - aim for perfect form
repeated in reverse
figure 8 crossovers
Crazy Feet - like hockey honeys but lifting feet - add some jjmps
crazy upper body (ups and downs and side to sides
add together (crazy feet and crazy body)
crazy footwork in pairs - with t's and plows, second mimics first and gives positive feedback on when most unpredictable
Paceline - arm whips, then push person in front through packline.. then next person goes through whipping
pack and paceline - whips and assists - don't take easy path
Edges = hockey honeys - no foot lift
practice across the track with hips facing forward whole time
in pairs - jammer pushing from behind - legal contact only
hockey honeys - back to back
looping around partner maintaining contact whole time whilst facing forward (ie. side to side, front to back, side to side and back to front)
| - - | foot work - foot facing forward, heel to heel then foot facing forward - lateral movement for positional blocks and blocks
add stomp block, toe stop walk, scoop butt... table top to trap skater (can use arm to lock them in but no push back)
paceline, weaving from front to back and then back to front
moving in a pack
sprint laps in a group
star jumps
reverse direction laps
STRETCHES
Crossovers - laps pushing with outside leg only, then inside leg, then ensuring three crossovers out of each corner and coast - aim for perfect form
repeated in reverse
figure 8 crossovers
Crazy Feet - like hockey honeys but lifting feet - add some jjmps
crazy upper body (ups and downs and side to sides
add together (crazy feet and crazy body)
crazy footwork in pairs - with t's and plows, second mimics first and gives positive feedback on when most unpredictable
Paceline - arm whips, then push person in front through packline.. then next person goes through whipping
pack and paceline - whips and assists - don't take easy path
Edges = hockey honeys - no foot lift
practice across the track with hips facing forward whole time
in pairs - jammer pushing from behind - legal contact only
hockey honeys - back to back
looping around partner maintaining contact whole time whilst facing forward (ie. side to side, front to back, side to side and back to front)
| - - | foot work - foot facing forward, heel to heel then foot facing forward - lateral movement for positional blocks and blocks
add stomp block, toe stop walk, scoop butt... table top to trap skater (can use arm to lock them in but no push back)
One Man Wolf Pack
Objective: To be able to trap and slow a player down, to be able to work with partners/wall to slow down a pack or player, to able able to effectively communicate with your teammates, to learn how to break through walls.
Typical length of drill: Customizeable
Materials needed: A track. 5+ skaters.
Skill level required: All, this can be tweaked to be non-contact if need be.
Description:
One person is designated "IT."
Everyone begins by skating on the track in derby direction. When ready, the "IT" skater sets out to trap and slow someone down. When she has done so, that person becomes part of her "pack." Then they must work together to trap and slow down the next skater, who will then join their pack. This continues until they have a pack of 4-5.
Communication is key! Once the pack forms to identify their target and execute a coordinated attack. For the skaters trying not to get caught, it is a great drill for breaking through walls and getting unstuck. By the end of this, skaters will be creating strategies to disorient the wolf pack so they can all get through.
Make it harder:
One person is designated "IT."
Everyone begins by skating on the track in derby direction. When ready, the "IT" skater sets out to trap and slow someone down. When she has done so, that person becomes part of her "pack." Then they must work together to trap and slow down the next skater, who will then join their pack. This continues until they have a pack of 4-5.
Communication is key! Once the pack forms to identify their target and execute a coordinated attack. For the skaters trying not to get caught, it is a great drill for breaking through walls and getting unstuck. By the end of this, skaters will be creating strategies to disorient the wolf pack so they can all get through.
Make it harder:
- If the "IT"/wolf pack traps and sends a skater out-of-bounds, she may only become part of the pack if they effectively pull her back at least 5 feet....10 feet?
- Put a time limit on how long the "IT" has to pick up her pack.
- Only allow positional blocking!
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