What to Expect on Recruitment Night

So! You've decided to give derby a chance! The recruitment nights are coming up fast; July 30th and August 22nd. What do you need and what do you need to know before you walk into the rink?

First and foremost you need to know that this is NOT a tryout. This is boot camp designed to teach people of all skill levels.  We will teach you everything you need to know from skating forward and falling safely to assisting and hitting each other on the track!

The schedule for the recruitment night will go like this:

8:00 pm  -- Meet and Greet!  Come meet some of our current skaters and leadership within the league.  Ask questions, get to know one another.  There will be a small game that you can participate in (it's not mandatory) and there might be prizes at the end!  You will sign the waiver at this time.  All other "paperwork" will be done electronically this year!

8:30 pm -- Informational Meeting!  Learn about the league!  We will discuss the structure of the league, introduce you to Quad Squad, let you know about the types of teams, dues structure and training information.

9:00 pm -- Scrimmage time!  You will get to watch a thirty minute scrimmage!  There will be women's only and open division play.  There will be skaters around to answer questions.  The announcer will keep you informed and our refs will keep everything legal!

9:30 pm -- Open Skate!  If you have your own skates and gear, please bring it for open skate.  Rental skates will be available free of charge.  You do not have to skate, you can hang out and chat and get your questions answered.  There will be plenty of people around to help you out! 

I look forward to seeing everyone!  We are excited to have you!

Ankle Strengthening

by Lone Rager

Pictures by Freddie CruelGirl

Ankles. If you want to play roller derby, chances are good you’ve got a pair. Chances are also pretty good they aren’t as strong as you would want them to be before taking to the life on wheels and smashing into people. I know that’s a lesson I learned the hard way. Probably 90% (made-up, meaningless statistic) of my derby friends have complained about pain relating to their ankles as well. So, let’s try to lower that number, shall we?

If you hit up Google, there’s a ton of exercises and articles you can read to achieve status of World’s Strongest Ankles. And you totally should check ‘em out. Everyone is different, and the ones I post here are the ones I like to do, but may not be your favorite. If it makes your ankles a little bit stronger, I guess I can let it slide.

To work on balance and stability with them ankles, try standing on one foot for 30 seconds. Then switch. And as you start to achieve Super One Leg Stander status, make it 45 seconds. Then 1 minute. Do it while you’re watching TV, doing dishes, or putting on your face in the morning. Just do it.

Feeling like you’ve conquered that balancing trick? Okay, then start raising up on your toes and then back down. Do 10, and then maybe do some more. Do them on both legs together, or do them on separate legs. Think you’ve got this? Try it with your toes on the stairs so that you can extend your heels down even    further. Bonus? This makes your calves look amazing. YOU’RE WELCOME.

Another super simple one? Write the alphabet with your toes while sitting on the couch. Mind blown? I know. But it works.

Roller Derby Athletics Prehab for your Feet and Ankles

Common workout equipment you can find around your home or gym
to help with the ankle strengthening journey

Balance and Core Strength takes you a long way in derby

Checklist for Preparation

by Veruc Assault






You’ve made the decision. You want to play roller derby! Here are a few things to consider in order to be ready for the Fountain City Roller Derby training camp:

1. Attend a Bout!

No matter what you have seen in the movies or on TV, you MUST experience a roller derby bout live! Attending the game will help you understand the mechanics of the game. It will show you what you are getting into. You may also be able to chat with some of the players before or after the game.
Fountain City Roller Derby still has upcoming bouts this season! Check out our Web site for the details.

2. Do Research!

You’ll get a full rundown of what to expect from Fountain City Roller Derby at one of our informational recruitment nights. It’s a good idea to attend either of these:




You can also learn more about our national organization online!  Fountain City Roller Derby skates with the M.A.D.E. rule set. Take a look at Skatemade.org for the rules and links to popular articles on M.A.D.E. skating, including rookie-specific articles.  Watch YouTube videos of M.A.D.E. derby games. There are also lots of general videos on skating and derby techniques.

3. Budget

Make sure to include a section in your budget for the following:

• Monthly dues. These can also be paid quarterly or yearly, whatever you decide works best for you.
• Skates and gear. There will be more posts on gear and where to purchase soon.
• Practice-related costs (gas, babysitting, etc.)

4. Skate, skate, skate and skate some more!

Get on wheels! Hit up as many open skating sessions as possible! Don’t worry if you do not have your own skates just yet! Rock the rentals! Get confident on your feet. Try skating faster each time! Practice those crossovers! Try skating in derby stance for extended periods of time!

5. Get in Shape

The roller derby training camp will test your fitness, and you want to make sure your body can handle the different challenges thrown at it!
Try to spend 30 minutes/5 days a week doing some type of cardio activity. Sprints and suicide drills are always excellent!
Strength training is great! You will need strong legs and core! Squats, lunges, calf raises and wall sits will help with legs. Planks, crunches and pushups will help your core! Don’t neglect the upper body through, you will need that strong for your balance.  (Check out the off skates training post)

6. Stay positive! It’s hard work, but you can do it!

This is perhaps the most important one of all. Every roller derby skater has stories of disappointment in the beginning. Perseverance and positive attitude are key!

Skating Outdoors/Outdoor Locations

by Ginger Ninja

Fall weather is perfect outdoor skating weather! Fresh, cool air, the rink to yourself (if you’re lucky), some music…that’s the good stuff. To help you take advantage of this beautiful weather and work on your skills at the same time, we’ve compiled a list of outdoor skating spots around Kansas City. There are wheels made specifically for outdoor use that are softer and can handle debris that you may encounter on an outdoor track. Such wheels can be purchased at Derby4All KC. Some skaters just use old wheels they had retired from regular, indoor use. Like all things derby gear, it is preference, but it is not recommended that you use your current set of indoor wheels as they may get damaged during outdoor skating.  Always make sure you are padded up when practicing your skating and derby skills!

Pick a spot, grab your gear, and get your outside skate on!

Holmes Park

Holmes Road & East 70th Street – Kansas City, MO

Listowel Park

7111 Quivira Rd – Shawnee, Kansas

Howard Park

3498 NE Independence – Lee’s Summit, MO

Wheel Park

Macken Park, North Kansas City, MO
Wheel Park has a really nice, paved trail that is perfect for skating. Poker Haunches, a former Deadly Siren, skates there frequently and has figured that 2 laps is about one mile.