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Roller Derby Forum Discussions about banked-track and flat-track roller derby events, teams, skaters, and training methods.

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Old October 18th, 2012, 02:00 AM   #21
dbatt
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Swinging my arms made a big difference for me.
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Old October 21st, 2012, 12:53 AM   #22
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Practice.

Lots of time on skates.

And ask an art skater. We skate hard and fast. I don't use the derby stance, but if I want to, I can.

You really haven't skated that long, give it time.

A parent asked me today why her son cannot skate very well.....he has skated about three hours total in his life. I skate an average of three hours a day.

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Old October 21st, 2012, 11:19 AM   #23
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Quote:
Originally Posted by KMA View Post
A parent asked me today why her son cannot skate very well.....he has skated about three hours total in his life. I skate an average of three hours a day.
*facepalm*
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Old October 22nd, 2012, 06:37 PM   #24
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Quote:
Originally Posted by HK47 View Post
That is a good video right there.

My personal preference is to not cross over the entire way around the track. A few good pushes starting at tuns 2 and 4 and slightly down the straights. When doing continuous crossovers, I see too many skaters adding too much speed down the straights only to scrub it off a second or two later in the entrance to the turn.

The one thing from the video I would like to emphasize is keeping keeping everything in line @ 4:20. All to often, this is poorly or never taught in derby. Skaters get fast by using brute force techniques. These skaters typically wear out quickly. Although some have amazing endurance and trudge through bad form.
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Old October 22nd, 2012, 06:49 PM   #25
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Quote:
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That is a good video right there.

My personal preference is to not cross over the entire way around the track. A few good pushes starting at tuns 2 and 4 and slightly down the straights. When doing continuous crossovers, I see too many skaters adding too much speed down the straights only to scrub it off a second or two later in the entrance to the turn.

The one thing from the video I would like to emphasize is keeping keeping everything in line @ 4:20. All to often, this is poorly or never taught in derby. Skaters get fast by using brute force techniques. These skaters typically wear out quickly. Although some have amazing endurance and trudge through bad form.
With the crossing over all the way around, I agree it's faster to get in 3 or 4 crossovers coming out of 2 & 4 for all-out speed and then to have a solid coasting entrance to 1 & 3 that sets you up to come out of the apex at the best angle and speed.

For endurance though, crossing over all the way while putting less force in will probably garner better times when you're up over 50 laps and still going!

Probably best to have both on tap, the latter might be useful for jammers to remember during a tournament, for instance.
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Old October 22nd, 2012, 07:43 PM   #26
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With a few exceptions, the trick to speed on skates lies in form and technique - If you look at someone Like Dante or Julie Glass, they move effortlessly... You never see them chirp around the track..and I wager they go alot faster then a majority jammers out there - You see them hold because of where their hips and legs are... Because they hold..they dont lose the speed in the apexs that some derby skaters seem to lose


Arm Swing - This is VERY useful, but dont over do it.. it can be a waste of energy if you are over swining - Swing enough so that everything is moving the same way

Push through the corner and not back... the left foot should be going strait through, as if you were trying to rip the tiles off the ground with every stroke


As someone said - find a speed team - Also look through things like Youtube and such on skating form ..Look at things like Quad nationals ..etc


Plyos are useful too for speed - You have to train to be fast - I think Quadzilla has an excellent Plyos clinic too? If I am not mistaken
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Old October 23rd, 2012, 08:59 PM   #27
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Quote:
Originally Posted by Gorilla View Post
technique is most important. As stated above, take the time to develop good crossovers. The speed will increase as you improve.

That being said, most "slower" skaters remain slow because they don't have good leg speed. Off skates do plyometrics. Below is a coolection of speed building off skate exercises, mostly collected from Mo Sanders (Quadzilla):

Balance - http://www.youtube.com/watch?v=mpXT5...feature=relmfu
Fast Feet - http://www.youtube.com/watch?v=paGlPSs_Y9o
Bunny Hops - http://www.youtube.com/watch?v=VI13m...feature=relmfu
Big Skips - http://www.youtube.com/watch?v=aQXAt...feature=relmfu
Frog Hops/ Sumo Hops - http://www.youtube.com/watch?v=TBGbG...feature=relmfu
Side to side jumps - http://www.youtube.com/watch?v=33xfJ...feature=relmfu
Cross Overs - http://www.youtube.com/watch?v=RnSo8...feature=relmfu
One Leg Jumps - http://www.youtube.com/watch?v=rkyYd...feature=relmfu
Jump Ups - http://www.youtube.com/watch?v=mIHDt...feature=relmfu



Not Quadzilla

Plyometric Routine - http://www.youtube.com/watch?v=9NVz2...eature=related



"Speed Skaters" - http://www.youtube.com/watch?v=0KKfz9KJ_W4
After having the chance to watch Quadzilla skate in person this weekend...do whatever he does. Incredible skater.

Last year I used to do a lot of off-skates plyo stuff with a couple of nationally-ranked speed skaters. This year I've really felt the loss of that training.
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Old November 2nd, 2012, 01:52 PM   #28
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Dave Weber (Former Quad speed Champ in his division) told me. 30 min of plyos is better than 3 hours of skating.

Between his statement and Quadzilla's workout, can you really argue against off skates training?

Now if only my achilles tendonitis wouldn't flare everytime I tried them.
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