Stops

Plow stops

Introduction to Plows

Derby Requirement: ability to slow self & others on track - particularly when blocking to hold the Jammer/Opposition

Suitable for: L1

Basic Skill:

- Practice moving feet correctly while stationary. In derby stance, feet should be shoulder width apart and heels should kick out to apply pressure rather than feet carving a C in the floor. The movement should be in your feet, not in your legs.
- On track, practice with a partner watching so they can give feedback.

Progression: Finally practice stopping with your partner pushing on you.

Sprint & Plow in BOX

Suitable for: L1+

Set Up: use cones to create boxes on track of varying sizes

Action: Free sprint around track, when they get into box – stop before exiting the box. Run on toe stops until you get out of box & sprint onto the next

Coaching Points:

Skaters need to stop within the box, but not begin the stop at a distance from the box

Progression: make boxes smaller to push skaters to stop more quickly

Don't Break the Coach

Suitable for: L1+

Set Up: Set up coach facing down the straight on track & cone markings in front of them

Action: Skaters to skate up to the coach & only begin to plow from the cone markings - they must stop before hitting the coach!

Coaching Points:

skaters to look at coach vs looking at the cones - coach can facilitate by saying 'plow' when the skater reaches the cones

Progression: shorten the distance between coach/cones to force a tighter stop

Sprint & Bump

Suitable for: L1+

Set Up: split skaters into 2 groups A & B

Action: A stand on track, B sprint around - on coach's whistle, B plows to stop and skates backward to nearest A and 'bumps' them, then skate off. Switch A/B skater actions.

Coaching Points:

standing skaters need to remain in derby stance

Bracing against a wall

Objective: Skater to get a feel for core engagement and body position for a better plow under pressure.

Suitable for: L1+

Drill:

Athletes should pair up and find space to work along a wall.
One partner will be plowing, the other will be pushing.
The plowing partner should start with one hand against the wall as if it is a bracing player.
While their partner pushes legally against them, the blocker should work to find a solid body position that will allow them to remove their hand from the wall. The goal is to keep from being pushed into the wall.
After a set amount of time, rotate roles within the pair.
Repeat for several rounds to allow plow position development and build muscle memory after finding effective positions. May change partners for subsequent rounds.

Coaching points:

Encourage experimentation with vertical changes in position, adjusting where they are accepting pressure, shoulder position in relation to hips, etc.

Progression:

Have partners start a few feet away from the wall. Repeat the drill with the goal that the plowing partner will keep space from the wall and keep from using the wall for support for as long as possible. Rotate roles and repeat for several rounds.
Repeat with two blocking partners working as a two wall (no brace)

Via Smarty Pants

t-Stops

Derby Requirement: ability to slow skater in a more gradual manner

Basic Skill:

Common difficulties / corrections:

Ankle bends and only inner two wheels drag, chattering on the floor - Press foot flat or exaggerate foot motion to maintain contact with all four wheels or with only the outside edge wheels (contact with the outside wheels of back skate vs the inside wheels).
Trailing foot “stutters” when dragging - Engage inner thigh muscles more to draw legs together in a firmer stance. Tilt foot so that outside wheels drag.
Skater spins/turns when attempting to slow - Bend hips/knees when initiating T-Stop

One, Two... T (Stop)

Set Up: All Skaters spaced out on Track

Action: Skaters to use 'tram lines' on the floor to use as guides for stance (e.g. standing leg), coaches to call one / two then blow whistle to T-Stop, skaters to use the counts of one / two to lift stopping foot and position for the stop before using the whistle to slow.

Coaching Points:

Build on one foot glides: skaters should be comfortable holding self on one skate & moving other foot
Make sure skaters are 'holding' the standing position/stance instead of turning (focus using the lines on the floor to maintain forward stance & bend knees)

Progression:

Skaters looking up without need to use floor as guidance, repeat practice

One Footed Plow stops

Derby Requirement: ability to slow self & others on track - particularly when blocking to hold the Jammer/Opposition

One foot plow intro

Objective: Learn to plow with one foot.

Suitable for: L1+

Action:

Practice moving feet correctly while stationary.

Stopping foot should come forward so it is in front of your body
heel should kick out to apply pressure instead of foot carving a C in the floor.
Hips should stay square. If your hips turn then your whole body turns.
Practice both sides
Everyone in a circle to practice stance.

Coaching Points:

Drop weight into the plow for a stronger stop

Progression:

Practice one foot ploughs on track. If easy then skate faster into the plow.

One foot plow in pairs

Objective: Improve 1 foot plow with another skater pushing.

Suitable for: L1+

Action:

Legal blocking zone reminder.
In pairs from a standing start - get a partner to push on the opposite side to the plow foot.
Stopping foot should be the opposite of the side being pushed on.

Plow in two walls

Objective: Come to a stop using one foot plow when next to another skater.

Suitable for: L1+

Action:

In groups of two skate around the track next to each other at slow to moderate speed to begin with.
On a whistle come together and half plow in a two wall - roll and stop together.
Newer skaters may benefit from some practice just leaning on each other if they haven't done this before - suggest they stay stationery. lean on the whistle to begin with

Coaching points:

Drop weight down to stop. Practice communication - saying drop on the whistle to drop at the same time.

Progression:

Switch partners and feel the difference doing the drill with different skill levels.
Two walls

Derby Stops

Note: L1 skaters will need to have practiced transitions.

Derby Stop Basics

Objective: Skaters learn the basics of a derby or transition stop.

Suitable for: L1

Action:

Demo the derby stop position. It's two moves together. A transition, followed by a stop by putting one or two toestops down ensuring feet are staggered, one if front of the other for stability.
Everyone on track to practice derby stops

Progression: Derby stops on the whistle. Or create boxes out of cones, skaters need to stop within the box. Or make it part of an obstacle course.

Note: Step it up for more advanced skaters by trying more advanced moves eg. a one foot derby stop (back foot down, front foot off the ground) jumping into the derby stop.

Bowties

Objective: Skaters practice derby stops in the context of getting hit off track and getting back on track quickly.

Suitable for L1+

Setup: Create a rectangle on the track, with four cones being on the inner/outer track lines of a 10 foot boundary.

Action:

There are four stages to the drill, and it is then repeated over and over.
Skaters start on a back cone, and go diagonally forwards on the track towards the opposite front cone, arriving at this point using a derby stop - landing outside of the track.
They will then run parallel down the track, to the same side's back cone, arriving at this point using a derby stop, remaining outside of the track.
They then re-enter the track and sprint diagonally to the opposite side's front cone, arriving using a derby stop outside of the track.
They run down that side of the track (outside still), arriving back at the starting point using a derby stop.

Coaching points:

The drill simulates being hit out of the track, running back with urgency, re-entering, and then sprinting diagonally to the opposite side of the track away from the invisible person who hit them out.
Make sure skaters are facing into the track when they are simulating the hit out.

Progression:

To level up this drill, have another skater facilitate the participant by standing in the middle of the track in front of their rectangle, holding up fingers that the participating skater will call out. This encourages skaters to become track aware by not looking at the boundary lines as they are looking at the facilitating skater.

Note: This could also be paired with a cut track penalty rule of the week.

Via Leanne Ellis / Lessonstack

Hockey Stops - TBA

Derby Requirement: Hockey stops are useful for

Hockey stops - Together in a circle

Edges

Knees and hips paralell

Shoulders front

Two cones - figure of 8

Slalom - soft to severe

Cheat hockey stop - plough

Hockey stops on the whistle

Hockey stop into a space

Only use hockey stops for the rest of the session when you come into the middle

Basic Skill:

Drill 1

Set Up:

Action:

Coaching Points:

Progression:

Additional resources

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