Become more stable on skates
Perfect your Derby Stance
Bent knees are like shock absorbers helping you absorb all those hip checks and whips and lowering your centre of gravity makes it less likely youâll get knocked over. I think of derby stance a little like hovering over a dirty toilet.
* Feet are shoulder width apart, with your weight distributed equally between your feet
* Knees are bent at a 90 degree angle. They are facing out, positioned directly above your toes - not leaning in towards one another
* Your weight is balanced through all 8 wheels, and you will feel your thighs working to maintain your upper body weight
* Lift your tailbone to stick your booty out. You are bending at the ankles, knees and hips - be sure to keep your back in a neutral position
* Your back should be straight and your chest is open and upright, with shoulders slightly pressed back.
Practice it, on skates, at home holding the position for 1.5 minutes. Build up until you can hold it for 5 minutes +.
Build up the muscles in your legs allowing you to stay low for longer:
Your body will go where you head goes
This is most easily illustrated with swimming - so try it next time youâre in a pool. Think of your body like a plank of wood. If you swim front-crawl with your face in the water, looking at the bottom of the pool your body will stay horizontal and streamlined, the fastest way to move through the water. If you swim with your head up, your bum will sink in the water and youâll have to kick much harder to maintain your speed.
[I realise that art isn't my thing!]
The same is true when it comes to skating, but this time youâre vertical. If you spend too much time looking at what youâre feet are doing the smallest of hits will cause you to fall forward. Besides, in proper derby stance your knees should be covering your toes anyway! If youâre too upright, a knock to your skates will land you on your bum.
Knowing the tipping point
I wish I could remember who gave me this tip as itâs a great one! If youâre unsteady on your skates, it helps if you know where your âtipping pointâ is - especially for anyone who is used to a different kind of skate (e.g. ice skate, inlines). Stand in your living room in your skates and pads (put a towel down if itâs not carpeted) and lean forward until the point where you fall forward. Practice it in derby stance and more upright, and do the same backwards (I put my sofa cushions on the floor to protect my bum). This gives you a good basic awareness of where your centre of gravity is and at what point you need to change your body position to stop you falling.
Practice skating on one leg
In my opinion, skating on one leg is an especially under-taught skill in roller derby, yet is one thatâs essential for a whole host of things including t-stops, crossovers and transitions. Fundamentally, it boils down to vertically lining up your belly button and head over the top of your skate (the one on the ground!). You must transfer your body weight over the top of the single skate, or youâre not going to be able to hold it for more than a few seconds.
Once youâve mastered it in a straight line, practice going around corners on one leg (see crossover post about using your edges). Being comfortable on one leg is going to make you much more stable when taking hits.
Expertly demonstrated by this babyâŚ.
Balance boards really help
I bought a cheap one from eBay for about a tenner. This video will show you how to get started with it. Heâs starts the demonstrations at 1.29.
Core Strength is EssentialÂ
Think of your âcoreâ as a central link that connect your upper and lower body. Core muscles lie deep within the torso, and are attached to the spine, pelvis, ribs and shoulder blades. These muscles stabilise the spine and create a solid base of support and give you good control of your arms and legs. Poor core strength means that the upper and lower body flop around independently, resulting in poor control of the arms and legs, therefore poor balance.
Perhaps the best place to start would be the 30-day Plank Challenge or have a look at this core strength plan designed for figure skaters.
http://www.usfigureskating.org/content/Core%20Body%20Strength%20Training%20Nov%20Jun%20Snr.pdf
Yoga, pilates, Body Balance classes, etc. all helpâŚ. and if you want to go all out thereâs always paddle board yoga!
janainaart
izzy806
blakekathryn
tangentwithtanner
kianamaiart
stormborns
turnnoffyourmind
titsay
origamiaround
