Another Monday rolls around, this week we had 116 Freshies of which 9 want to be Referees,
way to go Adelaide :)
First up a quick note to say
thanks to everyone who registered for the 2009 Fresh Meat intake.
Registration has now closed.
But you really, really wanna be a rollergirl? If you missed out in 2009, keep coming along to watch our bouts, keep improving your skating skills, and stay tuned to this page for news of our next intake, probably late September 2010.Training sessions are closed to the public (yeah that's absolutely everyone except registered
skaters) to allow our freshies to develop skills faster by training hard without distraction.
But down't worry, you'll get to meet the new ADRD rollergirls soon enough, when we launch our next exciting season in 2010!
Our Trainers last night were
Pixie Pincher and
Violent Krumble, starting off with a refresh
of skills from week one... STOPPING!!! Then a few laps of what I like to call "Pushmi Pullyu" but unlike the Doctor Dolittle character it didn't involve any two headed llama like creatures.
Once we were nice and warm, Pixie lead us thru a few stretches and the trainers talked about the importance of managing your injuries and hydration! To recap, know your body, know the difference between good pain and bad pain! for eg: good pain= OMG I'm so unfit, I'm a bit out of breath, and my feet really hurt but I can push myself for another few laps. Bad pain= I've just fallen over, my leg hurts like hell and I can't get up!!
Pixie Pincher says: Continuing to skate on bad pain will only make it worse and instead of sitting out the rest of the session (and learning by observation) you might be sitting out the next 3 weeks or more. You are also responsible for your own learning. Look at your skills with an honest eye. What do you need to work on? Ask for help, look at some skate tutorials on you tube, put your skates on at home and skate around the house, get out and skate!
If you are coming to training injured PLEASE let the trainers know, and if you are injured DURING training, again let us know, even if it's just to put some ice on an injury, it's important we know for your own personal safety and for the league. In regards to hydration, it's really important to drink loads of water in the 2 to 3 days before a training session, Training is alot of hard work and you don't have time to go get a drink every few minutes whilst training, so we really encourage you all to stay nice and hydrated.
On that point I do encourage everyone to be responsible skaters, anyone skating under the influence of alcohol or drugs will be asked to leave. This shouldn't only apply to ADRD training but any social skating your doing too, you are not only putting yourself at risk but also those skating around you.
Next up was a discussion about league commitments and what it all involves:
- 2 evening training sessions a week (for 10 months)
- extra team training sessions
- Bouting
- Committee Participation
- Derby camp
- After parties which leads to the day after... which is another day lost!
- travel team training sessions if you get on the travel team
Remember it's a HUGE commitment that WILL take alot out of your life, can you juggle work, families, relationships, child care, transport and other previous sports and hobbies??
If your having concerns about any of these come talk to a league member, we are here to help :)
Back to drills... Lots more weaving around cones, figure 8's and also one foot weaving, stationary stepping for agility, then split into smaller groups for some core strength training, on track crossovers, and individual introductions. A rude surprise of endurance laps in the middle ...
25 laps in 5 mins to be exact, then 5 laps in 1 min. YES you will be tested on this!!!
Finally a few run thru's of "aeroplane hostess" drill, trainers waving their hands in various directions, instructing skaters to skate left, right, snow plow, t-stop, or continue skating.
Some final words from Pixie Pincher: You are probably all feeling sore from training. Derby introduces you to muscles you haven't really used much. Have a bath in epsom salts,
they are great for relieving aching muscles. Stretch out your sore spots (gently - don't over stretch). Core strengthening exercises are going to be helpful in building up strength therefore reducing the ache in your lower back from skating in derby stance.
Some that are great are:
Plank - lie on tummy, support weight on forearms and either knees or toes (with feet flexed), keep body straight, engage stomach muscles.
Side plank - support weight on forearm and knee or feet body facing side, keep body straight.
Bridge - lie on back, knees bent, feet on floor. Lift pelvis up to ceiling hold and lower, repeat. Engage gluts (bum), hamstring and quads (front and back of thighs)
Squats - stand with legs hip with or wider apart, squat like you are going to sit on a chair, keep chest and head up, keep arms in. Stand up, repeat.
Crunches/sit ups - there are so many varieties of sit ups and crunches, just remember to be careful of your neck, and back. Crunches and sit ups should be engaging your stomach muscles, if you are feeling sore in other areas (neck, back) you are doing them wrong. Ask someone for help.
Be sure to check out week 2 photos on the facebook group .... and keep on skating!!!
http://www.facebook.com/topic.php?topic=11510&post=41060&uid=264804635051#/photo_search.php?oid=264804635051&view=all
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