The Derby Dish-A meal served hard

By the age of 10 most junior skaters are tired of Level 1 rules and are ready for the big hits.  At this age  girls are often bigger and tougher than boys and demand the right to play their own full contact sport. Just like the adults, the junior “punks” or “brats” practice all the strategies and like the “swoop” and “booty block.” Here Slugs and Hisses pack it up to dish derby, the moves, the workouts and all the derby little secrets.


Skate Outside.

The weather is hot, and summer is a perfect time to get more skating agility by skating outside.  You'd be amazed at how much not dying in the street can help you become a better skater.  Avoiding obstacles like cars, trees, small children and dogs can really bump up your ability to juke hits and jump away from blocks.  Buy decent outdoor wheels so you don't gum up your indoor wheels and bearings and take it to the streets. 


Cross Training.

Roller derby involves skating left, in a circle, over and over and over again.  That means over time you'll get unbalanced, and not in a good way.  One thigh and one side of your back is going to be strengthened more than the other. It's important to cross train to make sure you don't wonk out your back and stuff.  I recommend skating the opposite direction when possible (trust me, it's wierd!) and running, biking, swimming, doing yoga, dancing, or whatever you like to add some cross training.  It will help you not look like a lopsided fool! 



I guess professional athletes visualize success in their sport, and it really works to make them better.  We learned recently that if you visualize making perfectly timed hits, racing to catch the jammer, knocking jammers out on a curve, or whatever, as you are thinking about it your muscles actually contract as though you are really doing it.  They begin practicing even if you are laying down, and it's helps you actually do it in real life. Sounds crazy, but I tried it before scrimmage, and it really worked!  I visualized that I would push out the jammer and stop at the line without going out, and I was able to do it! Now, if I can visualize my parents buying me new skates, that would be awesome!


Stretch. Stretch. Stretch.

I didn't stretch after last practice and totally pulled my groin muscle. Have you ever done that? It H-U-R-T-S! Now I'm icing it like crazy in hopes I can practice tonight.  As a rule, you should always stretch after you've skated a bit and loosened your muscles and again after practice.  In derby I find lower back, hips, ham strings and thighs all get tight.  I promise to stretch from here on out.  Ouch. 


Pads Stink.

Since we got our new equipment last year, I’ve found our pads really stink. Seriously, they really smell bad, especially Dorothy’s.  Pee-Yew!  Anyway, there are a few things you can do to get the "stank" out. 1. Wash them in the wash machine in one of those little mesh bags. 2. Wash them in the dishwasher on the upper rack. (my personal favorite) 3. Use Stink Out or perfume or other spray to mask the stench, but trust me, the stench is still there.  I tried the Stink Out and someone told me my pads smelled like Butterfingers after. Could be worse.  Don’t forget to let them dry.