How to Train for Roller Derby

It takes more than skating skills to excel at roller derby. You need to be as tough as you are fast to survive brutal blocks and body checks from rival skaters. Before you're ready to lace up your skates and join a team, you'll need to train.

Things You'll Need

  • Quad skates
  • Friends
  • Knee and elbow pads
  • Helmet
  • Foam footballs
  • Stopwatch
Show More

Instructions

    • 1

      Get in shape. Slim down and give your cardiovascular system a good work out. The skating and hitting will push your body to the limit, so you'll want to make sure you're well conditioned before lacing up your skates in a real derby.

    • 2

      Practice your skating skills. Invest in a good pair of quad skates, the favored skate model of the roller derby. Set up cones and obstacles to make a training course for yourself. Use a stopwatch to improve your speed.

    • 3

      Find others to join you in your training. Even if you can't find a team of roller derby pros to help train, consider enlisting a few of your friends. It's easier to maintain your training regimen when it's fun and social.

    • 4

      Initiate yourself to the world of full-contact. You'll want to get a feel for how to take a hit before you enter a real roller derby contest. If you can't find others to skate with you, get some friends to hurl foam footballs at you while you skate past.

    • 5

      Study the rules of roller derby to learn how the game is played. Two teams of five skate around a circular track. Players known as "jammers" attempt to lap the field while "blockers" and "pivots" attempt to obstruct their progress.

    • 6

      Go see a real roller derby battle. Contact the roller derby league in your city and see when it's hosting a tournament. Sit in the front row to get a good view of the action on the rink and the roles of different skaters.

    • 7

      Host a scrimmage roller derby round to get some practical experience with the sport. Before you're ready to skate in a real derby, you'll need to get a feel for how the game is actually played. You can skate a practice derby in your local gym or community center.