Toolkit for Practice

by One Hit Thunder

When coming to your first practice you will only need a few things in your toolkit:

• Mouthguard
• Safety Equipment – if you have it
• Skates – if you have them
• Water Bottle
• Willingness to learn
• Ability to listen – make sure not to have side conversations, everyone needs to hear the trainers instructions
• Great attitude
• Desire to have fun

As time goes on you may want to add to your toolkit.  We have compiled a list of items found in many vets bags. Don’t run out and buy everything on this list, every skater likes different things.

• 
• Skate tools including a combo-tool, allen wrench set, adjustable wrench, bearing tool-remember you need to be able to adjust your trucks, toe stops, and wheels.
• Duct Tape-this is used for many things including holding pads on to keeping skates from causing blisters.
• Band-aids
• Deodorant
• Ibuprofen or other pain reliever
• Baby wipes for cleaning wheels
• Towel/handkerchief for sweat
• Lace puller and shoe horn for getting skates tight
• Granola Bar or Energy Chews
• Chap stick
• Anti-odor device – silica packs, a thin sock filled with crystal cat litter, zum yoga mat spray, febreeze, etc… everyone uses something a little different.
• Dry bag for wet clothes
• Water Bottle

You may also want to have some spare items too:

• Laces
• Mouthguard
• Tights/leggings
• Wheels and bearings
• Water bottle
• Shirts with name on the back in league colors for scrimmages
• Socks
• Hair ties

Every skater likes different things, so do not run out and buy everything listed above.  If you ever find yourself needing something, just ask, chances are someone will have just what you are looking for.

Safety Gear

by Mojo GoGo

For the FCRD Training Session

For the training sessions beginning in September, there will be limited quantities of used equipment available for new skaters. If you have not yet purchased your own equipment, plan to come early to practices to find equipment that properly fits you. It is recommended that you have at least your own mouth guard for all practices.
B & D Skating Rink will be offering a Fresh Meat Package. 


Kansas City is v. lucky to have a Derby 4 All store that you can walk into and buy equipment. 

Before You Buy, Remember…

This is the only body you have, so you want to protect it as best you can! Accidents happen and sometimes even the best protective equipment can’t save you from injury, but good quality equipment will keep you on the track and in better shape than cheap stuff.  You can also buy a $20 mouth guard from a sporting goods store, but a $0.99 version from Walmart will work just as well. The trick at this point is to balance cost and quality.

Look around and see what the vets are wearing. Ask them about their experiences with different brands of equipment and to try things on if possible. What one person thinks is the perfect knee pad may not work for another. And because that is the case there are lots of swap / trade / for sale used sites for derby equipment. Do some research and then buy smart.


First, take stock of your body and physical condition. Are you young and relatively healthy or do you have a few off road miles of fun in your past? Do you bruise easily or does it take a Mack truck to make a mark? Do you have more than a couple of broken bones in your past? If so, you probably want to spend a little more on protective gear to start out.

Also remember that safety gear is not intended to last forever. Much of it will stretch over time, especially knee and elbow pads, so buying a size that does not fit snugly now will likely not serve you for long.

The Essentials

Photo Courtesy of KC Derby Digest

Helmet

First, the item that protects your most important asset: the helmet. You only have one head and science hasn’t figured out how to replace them yet so you need to keep yours in good shape. There are lots of different helmet styles out there, from cheap bicycle helmets to expensive hockey helmets. Don’t just assume that because it is sold as “safety equipment” it will meet your requirements for protective equipment. Skate helmets should meet the ASTM F1492 standard for multiple lower-impact “trick roller skating” use. Bike helmets are not typically sufficient as they are CPSC standard for single high-impact use. Some helmets, however, qualify for both standards. Take some time to ensure that your helmet meets the right standard.
As for fit, the helmet should come down over the front of your head and the chin strap should be snug and secure. Your helmet should not be too tight or too loose. If your helmet is pushed back off your brow it may slide out of the way when you fall, allowing your forehead, nose or mouth to hit the floor and be injured. The helmet should be no further than two fingers above your brow line.

Mouth Guard

Next, your mouth guard. If you have had extensive (and expensive) dental work, check with your dentist to see what they recommend you wear. Otherwise there are a variety of products on the market. You can get some from sporting goods stores that range in price from $10 – $60 with dental insurance for you should something happen to your teeth while you are wearing their product. Walmart has inexpensive ones in their sporting goods section that work just fine for most people. (And the upside of cheap is that you can afford more than one so you can keep a spare in your skate bag just in case.) One of the most popular brands for roller derby players is SISU, which is more expensive but comfortably small and perforated to avoid excess spit buildup.
No matter which mouth guard you choose, remember you have to form it to fit your mouth. Don’t expect to just take it out of the package and pop it in your mouth and have it fit comfortably.

Knee pads

Right now, if you are still trying to master crossovers you are probably thinking you want the most low profile kneepads you can find. But you would be wrong. You are going to fall on your knees. A lot. At every practice. Sometimes on purpose, sometimes by accident. Trust us, the more padding your knee pads have, the better protection they will offer you and the happier you will be after falling drills. A good rule of thumb is to pinch the padding in the center of the knee plate and not have it feel like your fingers are almost touching. That is a sign of too little padding. The more you weigh, the more important it is to have a good amount of padding to protect you when you fall.
Other things to consider are size and how they go on. Some pads slide over your feet and up your leg, while others have straps that Velcro around. Most have additional straps that fasten below the knee to keep them from sliding out of place. Ask around for recommendations and try on different brands if you can.

Elbow Pads

The same advice applies to elbow pads. Although we don’t purposely fall on our elbows, you want a reasonable amount of padding and plate to protect you for those unexpected times when you can’t avoid landing on them.

Wrist Guards

There are many different styles of wrist guard to choose from, so as long as they offer the proper protection, the rest is up to your personal preference. Some have a plastic guard held in place by 2 Velcro straps while others fully encase your wrist and offer thick plastic cups on the palm of your hands. There are a million other styles in between. The main thing is to make sure they fit you snugly and will keep your wrist from hyper-extending or allowing your wrist to break if you hit the floor. If the plastic flexes or you have too much wiggle room, they will not protect you when you need it. If you are smaller you may need to buy children’s sizes to get them to fit correctly.

Optional Gear

Knee Gaskets

If you’ve had knee issues in the past, you will probably want to invest in added protection there. Gaskets are worn under the regular knee pad, provide an additional layer of padding and compression, and help keep the knee pad from slipping.

Tailbone Pads

Ideally, a roller derby skater falls forward to make use of his/her knee pads, or chooses a side to fall on if falling backwards. A fall straight backwards can mean tailbone trauma. Skate suppliers offer protection for the tailbone in the form of a clip-on pad to the back of the shorts or a pair of padded shorts to wear underneath regular practice/game clothing.

The Basics: Derby stance

Fresh Meat Derby Stancing

What is Derby Stance?

Derby Stance: The basic body position that provides stability, speed, agility and power when playing roller derby.

Balance is crucial in roller derby! Bending your knees, tightening your core and keeping your head up are keys to balancing in derby stance.

How to Execute Derby Stance

• Squat down. Your feet and knees should be shoulder width apart, balancing your weight between your feet.
• Bend your knees to a 90-degree angle. They should be directly above your skates.
• Hold your back straight.
• Open your chest up, making sure your shoulders are pressed back.
• Your shoulders, knees, and toes should all lineup.
• Get LOW! Getting low will let your legs work as shock absorbers when you get hit and help stabilize your body.

Why Derby Stance is Amazing

• It’s harder to fall.
• If you do fall, you will most likely fall on your protected knees.
• You can skate faster.
• You can execute a proper crossover.

How can you practice derby stance at open skate?

Leg Burners

Start out by skating one lap at regular speed. Once that lap is completed, sprint half a lap (you don’t have to go incredibly fast, just enough that you will not stop while you are coasting). After you have sprinted half a lap, squat into proper derby stance position and coast half a lap maintaining derby stance and not lifting your skates off of the ground. After you have made it half a lap, sprint again for half a lap, then repeat derby stance for a half a lap. Continue doing this for a lap or two. You will figure out on your own why they are called leg burners. Remember to keep your hands at your sides to avoid supporting yourself with your arms.

Phase 2: While in derby stance, move your feet apart and together repeatedly without your wheels leaving the floor in order to continue to propel yourself while in derby stance instead of just coasting. We call these “watermelons,” and it requires using the muscles of your inner thighs and outer glutes to maintain speed. These muscles are extremely important in roller derby! See how far you can continue this stance without stopping or standing upright.

How to Practice Derby Stance at Home

Wall Sits

Sit with your back against the wall and your thighs parallel to the ground. Keeping your back flat against the wall, hold the position for 30-60 seconds, release and rest for 30 seconds, then repeat. Keep your hands at your sides! Though this is not exact derby stance (since your weight is leaning backward), it will work the leg muscles necessary for derby stance.

Plain Old Squats

Execute a derby stance, bending your knees to 90 degrees, keeping your feet and knees shoulder width apart and your hands at your sides. Hold for a moment and stand up again. Repeat for a set of 10. Repeat for 2-3 sets.

If you are uncertain if you are getting low enough, try using a chair. It should be at the proper height for you to sit in with your legs at 90 degrees. Perform your squats by standing 6 inches in front of the chair and barely touching the seat while squatting.

Common Mistakes

Are you actually getting low?

Many skaters will think that they are getting low, but they are actually bending at the waist instead of at the knees. Focus on getting your thighs close to parallel with the floor. Your back should not be!

The Difference Between Speed Skating and Derby Skating

People with speed skating experience will often revert to speed skating stance, bending over at the waist. This is fine for going fast, but once hitting is introduced, the skater will be less balanced to take a hit.

Knee Pain

If your knees start hurting and it feels like the knee cap is being pulled to the outside, it is because you aren’t getting low enough to engage the hamstrings properly so the three front muscles are pulling the cap out of place. You may not feel it is natural to bend more, but it actually helps to alleviate the pain.

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

Spend Some Time on Skates

The Fountain City Roller Derby training session teaches proper skating and roller derby techniques, but the best way to get a head start and to improve quickly is to get comfortable on wheels! There are many skating rinks throughout the Kansas City metro area. Below is a list with skating rinks. Many offer speed skate rentals for a bit more. This will feel most like a derby skate, but any time you can spend on any quad skates (not inlines) is beneficial.

Skating Rinks in the Kansas City Area

  Please visit the Web site or call the rink to for up to date information and deals.

Kansas

Skate City Legends
7838 Washington Ave
Kansas City, Kansas
913-788-7788

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Skate City Overland Park
10440 Mastin
Overland Park, KS
913-888-6668

Skate City Shawnee Mission
9800 W 62nd Terr
Merriam, KS 66203
913-262-0711

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Wheel Thing Skate Center

1719 Metropolitan
Leavenworth, KS
913-682-7677

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Missouri

B&D South Skate Center
Home to Fountain City Roller Derby!
13903 E. Noland Court
Independence, MO
816-252-1084

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Landmark 2 Skate
701 SE Oldham Ct.
Lee’s Summit, MO 64081
816-524-2000
Check their website or call for details

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Northland Rolladium
1020 Kent Street
Liberty, MO 64068
816-792-0590
 

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Rink Ratz
513 SW Keystone Drive
Blue Springs, MO 64014
816-229-7793

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River Roll Skate Center
4720 NW Gateway
Riverside, MO
816-587-0131

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Winnwood Skate Center
4426 NE Winn Road
Kansas City, MO
816-452-1171

Recruitment Nights

Please join us at one of our two recruitment nights!

Monday, July 20, 2018

8 pm to 10 pm

B&D Skate Center

13903 S Noland Ct.

Independence, MO 64055

RSVP Here!

Wednesday, August 22, 2018
8 pm to 10 pm
B & D Skate Center
13903 S Noland Ct.
Independence, MO 64055

RSVP Here!

We are looking for our newest skaters, refs and volunteers!  Please join us for one of our two recruitment informational meetings!  Note that these are NOT try-outs, only an opportunity to learn more about being a part of FCRD, ask questions and see a live demo.  You will have an opportunity to casually skate with our current members, but it is not required.  There is no fee involved to join us for this night, so please take advantage of the opportunity to learn about the league.

Recruitment training will begin September 4, 2018 and we will train all the roller derby basics during this period.  No experience is necessary, but you must be at least 18 years of age.

We can’t wait to meet you!


If you have any questions before, please email: recruitment@QuadSquadLLC.org

Player Profile: Freddie CruelGirl

Derby Name / Number: Freddie CruelGirl / Comn4U

Team
Black Plague (former) Royal Pains MADE National's Women's Team (2016 Co-Captain)

How many years have you been playing roller derby?
I've been with FCRD for 4 years.

How and when did you get involved in roller derby?
I got involved through a friend who had joined.  I came to watch her play a game and knew I had to try it out for myself.

What have you learned from roller derby? I've learned that there is nothing I can't do; only things I can't do yet!

Favorite part of roller derby?
My favorite part of derby is learning something new or mastering a skill that I thought I would never be able to do.

How can and have you helped other people through Derby?
When I first started, I had the misfortune of getting injured. I always try to reach out to those who have an injury and give them support and encouragement to stick with derby.

How far have you come in roller derby?
I started off as timid and accident prone person and have developed into a confident and strong skater!

Pre-Derby Sports/Skating Background
I skated on Fridays in middle school.  Does that count? I have never really been a sporty kind of girl, but it turns out I just hadn’t found the right sport for me before now. When I started derby I hadn’t been on skates for about 18-20 years.

What positions do you enjoy playing?
I will play any position, but I really love to play pivot and bump. Pivot, because I like the chance to run down the other team's jammer without that initial fight through the pack. And bump, because I love getting in the way of the other team's jammer and making them really work.

Do you do any cross training for roller derby?  If so, what do you do?
I’ve recently started working out my core a lot with techniques I learned during physical therapy sessions. I have definitely noticed a difference in my performance.

How did you come up with your derby name?
I’ve always loved scary movies! Nightmare on Elm Street 3 was the first scary movie I saw in the theaters, so Freddy Krueger has always been one of my favorite characters. Add in the fact that my last name is Fredrickson and you get a perfect combination!

What do you do outside of derby?

I work full time as a death investigator, but I am also a mother of two school age children. Both play soccer and take private music lessons; piano and violin. I am also learning the violin. I love to crochet, read, cook, and be with my family when I'm away from derby.