Objective: To build up endurance and muscle; to practice proper skating form
Typical length of drill: 15-20 mins
Materials needed: A full track or just a couple of cones to mark an inside track line
Skill level required: None
Description: Have all of the skaters pair up with a partner of similar speed. The partners split up: one skates 5 laps at a sprint while the other does calisthenics off the track (push-ups, crunches, planks, mountain climbers, etc.). The skater tags her/his partner when s/he's done with the laps, and then two switch. Keep this going for 15 to 20 mins and give prompts for maintaining good skating form as the skaters get more tired.
Additional notes: This is a drill by Lady Shatterly of the Boston Derby Dames that originally appeared on the roller derby coaches Yahoo group here; it is being re-posted with permission. This was indeed a good endurance and workout drill! The skaters were dripping sweat and expressed being sore the next day (in a good way). Definitely good for freshmeat because they got to practice their stance and form AND they got a really good workout. I would also like to add that this can be a good drill to do in the clockwise direction.
We are trying this one tonight, I'll let you know how it works out!
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