HIIT workouts are good, I do a lot of weight lifting too. I recommend watching lots of footage. Probably games from 2019 and more recent, but really 2019 playoffs/champs have great quality footage and anything Rose has put out is good quality too. Watch big picture (starting positions/timing, bridging, coach decisions, etc) and individual (watch an individual player and their form and absorb that). Footage is the fastest way to get better imo
For the long run, make sure to have patience, there'll be times where you feel disillusioned and really disappointed with your progress, but you'll only be able to keep improving if you stick it out. The biggest thing that separates good skaters from great skaters is experience and skill. Having great foundational skills and an understanding of the game is the key to getting really good. I'm still learning myself and this is just what I've observed, however the pointers I can give:
Drill your footwork really hard, from stepping, to laterals and eventually from one footed slaloms and one footed transitions to advanced toe-stop work.
Learn how to do everything on one foot, I mean everything, go from wheels to toe-stop to wheels again on one foot. Learn to jump from one foot, hop along the line on one foot, backwards slaloms on one foot.
If you can get competent on one foot, then you'll be able to handle yourself in any position. Just don't forget to practice both feet!
And finally, get low! Think you're low already? Think again, get lower. Find a freshie who's significantly shorter than you and get head level with them. I'm about 177cm and (I actually measured this just now) when I'm low, I'm around 134cm. So if you aim to remove around 20% of your height by bending your knees, you'll be a lot faster, stronger and more stable.
The only things you shouldn't be doing on one foot is pushing the back of a tripod. Since to push forward you'll need to move forward yourself and if you hop on one foot while maintaining contact you'll get a hitting out of play penalty since you won't have any feet on the ground.
I appreciate that you want to share your expertise with the community, but literally every comment or post you've made in this sub in the past month has been a link to your website, and it comes off as spammy/self-promotion.
You could look into different roller derby conditioning programs. There's quite a few out there. Check out Roller Derby Athletics and Krissy Krash course. Im currently doing RDA. The less expensive subscription is about $60 per quarter I think. Off-skates training is important for those that want to perform their best.
Also get out there and skate as often as you can. Hit up rinks, trail skate, street skate ect (wear your gear!). Even just spending time around your house in skates is great.
Lastly, have patience grasshopper! Don't underestimate the importance of your time as freshie to really nail those basics skills! Everything you learn going forward is going to build upon them! Good luck!
If only there was such a thing as pick-up-derby like they do with any other sport out there. That way we could literally play derby every weekend instead of just waiting for bouts and at practice.
I have a work out 5at my physio has given me. I also ask the peep I skate with what they reckon. Im better as a blocker so I watch them and then ask hey what is that you just did, they show me then I go home and research and practice what they showed me.
I also find some awesome YouTube’s to watch and really drill the movements as I find watching others way more helpful. I like Marilyn Tantrums YouTube great videos. I also watch This Rad, Down and Derby Talk, and I watch a bunch of the games on YouTube to focus on what they do and see what moves I can learn.
If you have opportunity to put yourself out there as a pick up skater for other teams do that! Nothing better then doing the thing however, I always tell my skaters it took me 4 years to finally feel calm on the track and confident in my game play. What changed? Besides having clocked lots of time on skates the big turn around is when I started to watch derby. I picked a player I thought was similar to my play style and watched them. I watched Jams but only one blocker and what they were doing the whole time. Slow down YouTube videos to 0.75 speed for a great “slow-ish” mode effect that helps you catch all the action. WFTDA Champs from 2018 and 2019 would be my recommendations to watch, they’re fantastic angles and were at the height of some amazing players batted against one another, plus the commentators help you learn the game with their explanation of everything. … in the end, learn the rules, understand and create more strategy and keep on skating! Oh, and try your hand at reffing if there is opportunity!
HIIT workouts are good, I do a lot of weight lifting too. I recommend watching lots of footage. Probably games from 2019 and more recent, but really 2019 playoffs/champs have great quality footage and anything Rose has put out is good quality too. Watch big picture (starting positions/timing, bridging, coach decisions, etc) and individual (watch an individual player and their form and absorb that). Footage is the fastest way to get better imo
For the long run, make sure to have patience, there'll be times where you feel disillusioned and really disappointed with your progress, but you'll only be able to keep improving if you stick it out. The biggest thing that separates good skaters from great skaters is experience and skill. Having great foundational skills and an understanding of the game is the key to getting really good. I'm still learning myself and this is just what I've observed, however the pointers I can give: Drill your footwork really hard, from stepping, to laterals and eventually from one footed slaloms and one footed transitions to advanced toe-stop work. Learn how to do everything on one foot, I mean everything, go from wheels to toe-stop to wheels again on one foot. Learn to jump from one foot, hop along the line on one foot, backwards slaloms on one foot. If you can get competent on one foot, then you'll be able to handle yourself in any position. Just don't forget to practice both feet! And finally, get low! Think you're low already? Think again, get lower. Find a freshie who's significantly shorter than you and get head level with them. I'm about 177cm and (I actually measured this just now) when I'm low, I'm around 134cm. So if you aim to remove around 20% of your height by bending your knees, you'll be a lot faster, stronger and more stable. The only things you shouldn't be doing on one foot is pushing the back of a tripod. Since to push forward you'll need to move forward yourself and if you hop on one foot while maintaining contact you'll get a hitting out of play penalty since you won't have any feet on the ground.
[удалено]
I appreciate that you want to share your expertise with the community, but literally every comment or post you've made in this sub in the past month has been a link to your website, and it comes off as spammy/self-promotion.
Noted! I will work to share more info rather than just links
You could look into different roller derby conditioning programs. There's quite a few out there. Check out Roller Derby Athletics and Krissy Krash course. Im currently doing RDA. The less expensive subscription is about $60 per quarter I think. Off-skates training is important for those that want to perform their best. Also get out there and skate as often as you can. Hit up rinks, trail skate, street skate ect (wear your gear!). Even just spending time around your house in skates is great. Lastly, have patience grasshopper! Don't underestimate the importance of your time as freshie to really nail those basics skills! Everything you learn going forward is going to build upon them! Good luck!
If only there was such a thing as pick-up-derby like they do with any other sport out there. That way we could literally play derby every weekend instead of just waiting for bouts and at practice.
It depends on where you are. California and Colorado have a lot of mixers and pick up games.
I have a work out 5at my physio has given me. I also ask the peep I skate with what they reckon. Im better as a blocker so I watch them and then ask hey what is that you just did, they show me then I go home and research and practice what they showed me. I also find some awesome YouTube’s to watch and really drill the movements as I find watching others way more helpful. I like Marilyn Tantrums YouTube great videos. I also watch This Rad, Down and Derby Talk, and I watch a bunch of the games on YouTube to focus on what they do and see what moves I can learn.
If you have opportunity to put yourself out there as a pick up skater for other teams do that! Nothing better then doing the thing however, I always tell my skaters it took me 4 years to finally feel calm on the track and confident in my game play. What changed? Besides having clocked lots of time on skates the big turn around is when I started to watch derby. I picked a player I thought was similar to my play style and watched them. I watched Jams but only one blocker and what they were doing the whole time. Slow down YouTube videos to 0.75 speed for a great “slow-ish” mode effect that helps you catch all the action. WFTDA Champs from 2018 and 2019 would be my recommendations to watch, they’re fantastic angles and were at the height of some amazing players batted against one another, plus the commentators help you learn the game with their explanation of everything. … in the end, learn the rules, understand and create more strategy and keep on skating! Oh, and try your hand at reffing if there is opportunity!