|2:00||Skate the track||Have skaters skate the track in the opposite direction at 70-90% of full skating pace.|
|3:00||Paceline||In the normal derby direction, have skaters first do a paceline weaving from the back to the front, then weaving from the front to the back. If you have very new skaters allow them to leave 1.5 to 2 length arms distance in line and keep the line moving slowly.|
|5:00||Stretch||Dynamic stretching routine.|
|2:00||Walking side-to-side||Starting on one end of the track using it as “lanes” instead of a round track, have skaters line up in two or three lines all facing the straightaway. Have the lines slowly step to the side using medium sized steps from one side of the track to the other. Switch directions and have the skaters step back to the other end of the track leading with the opposite leg. Skaters should be focused on being low, picking a point off the ground to focus their eyes on, and not bouncing up and down.|
|2:00||Walking double grapevines||Using the same set up as above have skaters slowly walk from one side of the track to the other, this time using a grapevine step. Skaters should cross their legs over to the front, and then to the back, repeating all the way across. Another way to think of this is a step to the side, a step across the supporting skate, a step behind the supporting skate, repeating stepping across and behind.|
|3:00||Laterals||Set up cones as goal points for skaters about 5-10 feet apart switching from the inside to the outside of the track. Set this up on both straightaways. If you have enough skaters to develop a line, have those in line do one legged squats, switching legs back and forth. Have skaters do slow rolling laterals focusing on stepping side to side from cone to cone with eyes focused on the next goal cone.|
|2:00||Partner one-footed glides||Have skaters “partner skate” with another skater holding hands to help each other with balance. Make sure that skaters are not leaning on each other – only holding hands. Both skaters should still be using proper form and facing forward.|
|3:00||One-footed glides||Have skaters perform one legged laps at their own pace holding each leg out as long as they can. Then skaters will gain speed, switch legs and repeat. Beginning skaters can keep to the straightaways, but encourage them to try steering around the apex.|
|2:00||Low laterals||Same as the laterals above, but this time have skaters touch the inside or outside line when they get there, making sure they keep their chest and eyes up.|
|3:00||One-footed slolams||Same as one-footed glides above but this time instruct skaters to try to skate side to side while doing their glides by utilizing their edges and pointing their working-leg’s knee in the direction they would like to go. They can still keep to the straightaways for this drill but should now aim for lateral movement while maintaining a one-footed glide.|
|3:00||One-footed laps||Have skaters now perform one-footed glides at a normal skating pace, including attempting to steer around the apex’s. The goal is to be able to hold a one-footed glide for at least half a lap including two turns.|
|3:00||Crossover laterals||Again, using the same set-up as both laterals above, use the cones as goals. Have the skaters utilize only a crossover step to reach each cone.|
|5:00||Balance Obstacle Course||Set up the following obstacle course with two lanes:|
- Cone minefield – In the first half of the first straightaway, skatter cones all around and have skaters laterally step around them creating a path through.
- Apex glide – Set up three cones right before the first turn, outside, middle and inside of the track, creating two lanes. Mimic this set-up right before the start of the second straightaway as the ending point. Have skaters gain speed immediately after the minefield then pick a foot and start a slow controlled one foot glide around the apex trying to hold it to the second set of cones.
- Shifting weight – For the length of the second straightaway have skaters slowly shift their weight back and forth from left to right, focusing on “nose, knees, toes” alignment.
- Apex glide – Same set up, have skaters glide to the minefield using the opposite foot.
If you have enough skaters to develop a line, have those in line do slow and low squats.
|2:00||Standing Clocks||Have skaters pick a 5-10 square foot area and stand in place in the middle. Golng around in a clock like motion, have skaters get low and put their leg out in front at “12:00”, get low and squat. Keeping leg extended, have skaters slowly swing their leg around to “3:00”, get low and squat. Repeat at 6:00. On the last position have skaters reach back in a deep cross-over position as far as they can to about 8:00. Leg should be held in the air for the entire duration of these movements if possible, maintaining a one-legged squat. To finish set leg down for a beat and have skaters repeat until the time expires. Switch legs at 1:00, half-way through.|
|3:00||Skating Clocks||Give each skater a cone and have them pick a 5-10 foot square area and place the cone in the middle (the track lines do not matter for the drill). Without rolling, have skaters make lines back and forth from the cone at 12:00, 3:00, 6:00, 9:00 and around again. So skaters will be stepping forward, backward, diagonally, side to side, etc. Skaters should be low and utilize their edges to maintain stepping movement and avoid rolling.|
|2:00||Skate the track||Have skaters skate the track in the derby direction focusing on trying crossovers at 50-70% of full skating pace.|
|1:00||Skate the track – opposite||Same as above still focusing on trying crossovers, but in the non-derby direction.|
| 5:00||Stretches||Static stretching routine.|