Blacksnake Roller Derby

20140611-095126.jpg

Saturday night, I was able to guest skate for the Jesse Janes of the Blacksnake Roller Girls.  I had a great time playing.  The team I played for lost…lost big time.  I believe I played well, I got lots of blocking in and scored points!  I’m starting not to be afraid to take those panties!  Mind over matter!  I can do anything I put my mind to.

Playing with another team was a lot different.  I didn’t know how any of the girls played and we only had 9 on our team.  We were out there two or three times in a row.  It was great endurance practice.

I would gladly skate with those ladies again.  They all had lots of heart and dedication to the sport.

20140611-095513.jpg

How to Be Better at Derby (my version)

Remember, this is my opinion. This is how I help myself become a better derby player.

First things first, don’t forget your helmet. Sunday morning practice, I forgot my helmet. Thank goodness I have some awesome coaches and I was able to use one of their helmets. My first time using a hockey helmet and I’m not going to lie, I might need to get one in the future. I really like the fact that it is multiple impact and covers more of your head. I love my helmet, it’s a multiple impact also.

Besides drinking lots of water, eating well and cross training, there are quite a few other things that you can do to help you improve in derby.

Show up to the skills and drills practices, not just scrimmages. The skills practices are there to help you improve and learn the mechanics behind skating. They are broken down and presented in steps. Be actively engaged and focused. If you are screwing around, you are not learning. Don’t rush through the skills. You are at practice for two hours, take advantage of that.

Don’t make excuses. If you mess up, learn from it and be better. Be conscious of what you are doing.

Visualize how you want to play, then work hard to make your visualization come true.

Take risks, put yourself in uncomfortable situations. Play with more experienced and better players. You will try harder to be better. You will push yourself to make awesome blocks. You will dig deep to catch up with the other jammer. Find someone to chase during sprints and be determined to pass them.

I am sure there are a lot more ways to improve at derby, but that’s my short list. How do you improve as a derby player? I would love to hear some more ideas.

20140603-082955.jpg

Dynamic Warm Ups!

I have been doing a ton of research on dynamic warm ups and stretching for roller derby. I’ve found a few bits and pieces of information. I really enjoy reading the http://www.rollerderbyathletics.com/ website. She has a ton of helpful tips!

From all my research, I have learned some things that I want to share with everyone on the interwebs.

Let’s start out with:

What is a dynamic warm up and stretching ?

Dynamic warm ups are warm ups that keep your body moving and engage the muscle groups that you intend on working out. You are moving as you stretch and not doing static stretching. (Static stretching is holding a stretch for 10 or more seconds. You remain motionless. Static Stretching temporary weakens the muscles. That is why I get so frustrated when as soon as I am finished leading a dynamic stretch some people just go and do static stretching. It hinders them though, not me. )

Why is it good for you to do?

Like mentioned above it engages the muscles that you will be using during your workout.   It helps to improve your range of motion. It improves your body awareness and allows better muscular performance and power.

Warm ups and stretching should not make you pant and so exhausted that you don’t want to continue on with practice. i.e. Sprinting for 5 minutes one way, then turning around and sprinting for 5 minutes the other way. What does that accomplish? Are you really warmed up or are you legs just tired from jumping right in to strenuous exercise?

 

I am going to post below one of my favorite dynamic on skate warm up. Maybe, one day, I will get video of it to post up. Until then, here you go….

All of the exercises listed below will be done in 30-45 second increments. If they need to go a little longer, that is all right. You need to adjust to your group.

Skating on the Track in a Clockwise position

  1. Squats – just normal plain old squats.
  2. Squats while touching the right boot, then alternating to the left boot.
  3. Side to Side Lounges
  4. Forward lunges
  5. Forward lunges with a twist, alternating sides
  6. Butt kicks
  7. Toy Soldiers – alternating legs and arms
  8. Skis
  9. Watermelons

Reverse Direction – now we will be going counter clockwise

  1. Watermelons
  2. Skis
  3. Opening and Shutting the Door – hip opener
  4. Jogging
  5. Shuffling Across the Track
  6. Drunken Crossovers

Roller Derby Goals Redefined:

charitybout6

So, the ones I have posted up in my “Roller Derby Goals” section are pretty generic.  I want to redefine my goals.  It’s not all about speed in roller derby.  Yes, it does help to go fast, but that’s not all of it.

I want to improved on every level and just become a valuable and irreplaceable member of my team.

Since March 4th, I have done a lot better with taking my vitamins, drinking water and NOT eating fast food.  This is helping me 10 fold.  My body feels better, I feel better about myself.  I see improvement in my sport and others are noticing also.

I am given a task and things to work on and I bust my ass until I have achieved those goals.

One of my coaches said during one scrimmage: Pick one thing and that’s what you will work on for this scrimmage.  I picked starts.  I have always been slower on the starts and couldn’t pin point the problem.  One of the problems was my toe stops, they were way too high, putting unnecessary pressure on my ankles.  Toe Stops fixed.  I was able to take off a little bit faster.  It still wasn’t where I wanted to be.  I started experimenting with take off.  Do I want to do toe stop runs or do I want to do duck walks (pretty much hard aggressive steps on skates)?  Do I want to start off facing forward or start out sideways?  Well….this all depends on the situation.

 If I play on the inside, I start out facing forward and turning the upper half of my body around to face the jammer.  That way my eyes are on them at all times.  Depending on who the jammer is where I will place myself on the track. If the person is a faster jammer, I will get up closer to the line, so after their take off, I will be right where I need to be.  A slower person, I will hang back a little.  This is when I hold the inside line (The fastest way around the track) and positional block.  When I am in my wall, which is how it is suppose to be, we can move laterally across the track and block the jammer from getting through.  This also puts me in prime position to open up the inside for my jammer.

Anyway, back to starts…I have decided what is most effective for me is using the hard steps and gaining my relative position.

I have been told this is improving dramatically.  I want to continue to improve.

My track awareness is starting to match my derby brain.  I can see a lot on the track and if you listen to me, I will show /tell you how to be effective on the track.  I will also push or pull my teammates into position. 

I want to continue to improve on my track awareness and communication with my teammates.

I still want to improve on my times, so I can become a Class 1 skater.  I’m not very far off. 

I feel faster and more confident on the track and I think it’s reflecting in the way I play.

Kansas City Coed Charity Bout

charitybout

 

This past weekend, I had an awesome opportunity to represent Dead Girl Derby at the KC Coed Charity Bout.  The bout was played using the WFTDA/MRDA rule set.  This is the rule set I am not used to.  I understand the rules for the most part, but it is completely different from M.A.D.E.  We went out there and rocked it and raised money for the American Cancer Society.   It was a great mash up between Dead Girl Derby, the Cowtown Butchers and the Kansas City Roller Warriors.  Next time you are in Kansas City, you should check out at least one of the leagues.

Thank you to Kerry and Mary Wano for the Bout pics. 

charitybout1 charitybout5 charitybout4 charitybout3

charitybout2

 

Notice my super large white tank top.  I got a men’s tank instead of a women’s.  I felt like I was wearing a dress.  🙂

Do you do Vitamins and Supplements?

I do.  Most Roller Derby Atheletes do.  Here is what I take and some explanations of why. 

Vitamin D:  D helps keep your bones strong.  It doesn’t stop there though.  Here is a wonderful article that explains: http://fiveonfivemag.com/issues/6

Calcium: For bone, muscle and immune system

Biotin: Derby girls get their pictures taken a lot.  I know I don’t want to look at my picture and think I look hideous.  Biotin helps with your skin, hair and nails.

Cinnamon:  helps with Sugar Metabolism, heart and circulatory health.

Fish Oil:  Heart Health

Glucosamine and Chondroitin: This helps with Joint Health, it also helps with the bruising.

It’s Vital – Minerals: Aquamin, Sea Minerals and Vitamin K http://morgancartwright.myitworks.com/shop/product/319/

Daily Women’s Vitamin to cover anything I missed above.

What vitamins do you take and why do you take them?

Staying Hydrated

Remember, even if it is Winter, you still need to stay hydrated!

Here are some tips that I posted on dgdrecruitment.wordpress.com

Make sure you are hydrated throughout practice as well as throughout the day so you can get the most out of your practice time.

Why Water is Important

  • Water makes up over 50% of our body weight and 70-75% of our muscles. You cannot go a week without consuming water of some form.
  • Water helps with digestion and absorption of minerals and nutrients in our body.
  • Water helps maintain your body temperature.
  • Water protects your vital organs.
  • Without water your body can reach a state of dehydration.

Ensuring You Are Drinking Enough Water

You should consume enough ounces of water per day to equal half of your body weight in pounds. This can be through liquids and food. Example: If you weigh 140 pounds, you should consume at least 70 ounces of water.

Signs of dehydration to watch for:

  • Cramps
  • Fatigue
  • Increased heart rate
  • Increased body temp
  • Decreased muscular strength
  • Slow reaction time
  • Poor concentration
  • Shortness of breath

In one hour of exercise, your body can lose up to one quart of water. So keep the fluids going during practice. Here is a simple guide on how to prevent dehydration:

  • Drink 16-24 oz of water two hours before practice.
  • Drink 8 oz during warm ups.
  • Drink 6-12 oz every 15-20 minutes during practice.
  • Drink 8 oz, 30 minutes after practice is over.

Your body weight should be the same before practice and after practice.

Resources

www.cdc.gov/nutrition/everyone/basics/water.html

www.eatright.org