Coach Handome’s Boot Camp
Coach Handsome started as a referee at Pacific Roller Derby in 2007 and began coaching the new recruits that same year so that the unskilled skaters did not disrupt the skilled skaters practices. Handsome held two boot camps a year at PRD and also became the head referee. In 2011 Handsome formed his own roller derby league, Aloha City Rollers, which focused on promoting roller derby on Oahu and in the Hawaiian Islands. Handsome was an expert at the WFTDA rules at the time and was known to be strict on players to follow the rules. Handsome’s boot camps were held from 2007-20014 and were known to be tough. Handsome did not invite everyone who wanted to attend or pass everyone who attended it…every skater had to earn it.
Handsome had high standards he required boot camp attendees meet to pass. Handsome’s boot camps brought skaters together instilling teamwork skills and building friendships with some lasting a lifetime. When a skater passed Handsome’s boot camp they felt like they accomplished something major. They had not just minimum roller derby skills but some extra skills to set them apart. They also had confidence and knew how to work as a team with an understanding of the rules and basic strategy of roller derby. Handsome’s boot camp was known to produce amazing skaters and he was asked by several other leagues in Hawaii to share his outline which they used to train their new recruits. Handsome also coached boot camps in Yokosuka Japan for the Sushi Rollers and other Japan roller derby leagues in 2011 and 2012.
Not even rain canceled boot camp. Skating in the rain is slick but also improves skating skills. If the track becomes too slippery then skaters put on their sneakers and switched to off skate training.
ACR Roller Derby Boot Camp Training Outline
The purpose of Boot Camp was to provide skating members of the Aloha City Rollers League of at least eighteen (18) years of age a fast track concentrated training program to teach the necessary skills and rules knowledge to pass the WFTDA Minimum Skill Requirement and to be able to compete safely in scrimmages, bouts, practices, contact drills, and skating related functions and/or events. Boot Camp helped to improve skaters physical fitness, skating abilities, and knowledge of the most recent WFTDA Rules, as well as expectations of league members, and familiarity with the sport of Flat Track Roller Derby.
Boot camp attendees were required to bring to every boot camp practice: sneakers, belt, duct tape, skate tool, skates, safety equipment, water or sports drink to keep hydrated, and a light snack.
Since this is a condensed training program it was important that participants commit to attend ALL sessions and complete each with exceptional effort in a satisfactory manner as deemed by the Coach. A positive attitude, willingness to learn, and commitment to team work is expected of all Boot Camp participants and league members. Boot Camp participants should continue to attend regular weekly practices in addition to weekly boot camp training.
SESSION 1
- Basic Skating
- Posture
Get low
Arm swing
Arms front
- Posture
- Leg strengthening
Jumping Squats
Lunges
Monkey Swings
- Stride
- Straight-aways
Sticky
Crossovers
Footwork
Corners
Sticky
Crossovers
Fluidity of movement
- Straight-aways
SESSION 2
Stops
a) T stop
Straight-aways
Left
Right
Posture
Corners
Left
Right
Posture
b) Plow Stop
Posture
c) Mohawk Stop (intro to)
Lean –toes, lean –toes
SESSION 3
1) Endurance
a) Record 27 Lap Individual Times
b) Group Laps (timed)
27 in 5 minutes
8 – 12 sec./lap
50 in 10 minutes
min 12 sec laps
10 in 2 minute
Sandbagged laps
2) Weaving
10 cone
1 foot
pace-line Moving
pace-line Standing
3) Maneuvering
Obstacles
Hop side to side
Jump
Clockwise
4) Stepping
Front
Back
Side to side
SESSION 4
- Balance and Agility
One foot glides
Up behind
Knee up
Leg out front parallel
Leg out front parallel + toe hold
Figure skater pose
Squat (foot out)
Shoot the duck
Squat (crouch)
Sticky Skating
Straight aways
Watermelons
Slalom
Corners
Foot Pump
SESSION 5
- Weaving
10 cone
Pace-line
a) moving
b) standing - Maneuvering
Obstacles
Hop side to side
Jump
Clockwise - Stepping
Front
Back
Side to SIde
SESSION 6
2) Pace and Pack
Pace-line
Follow the leader
Pack
Focus
3) Jamming (over view)
Footwork
Juking
5) 50 laps (timed)
Session 7
Whips
a) Hip
Left
Right
Jersey
Belt
b) Arm
Left
Right
c) Spin (advanced)
d) Double (advanced)
Pushes
Booty
Side
Session 8
- Endurance
Speed laps (timed)
27 in 5 minutes
(1) 8-10 sec/ lap
100 laps in 20 min. (50 in10 min)
1 min 12 sec/ lap - Rules Pace-line
Weave (correct)
Lap the pack (incorrect) - Strength
80 push ups
200 skydivers
500 sit ups
200 fire hydrants
Session 9
1) Falls
Single knee
Double knee
4 point
180 Degree turn
180 Degree turn Chicken
Figure-4/ Baseball slide
Superman
Monkey Roll
2) Suicides (Timed) (results=Multi game)
T stop L
T stop R
Plow
Single knee L
Single knee R
Double Knee
180 Degree turn
Baseball slide
4 point fall
Superman
Monkey Roll
Mohawk
Session 10
1) Contact
a) Bumping
b) Checking
Load & explode
Shoulder
Hip
Thigh
Pelvic
2) Blocking
Positional
Stall
Booty
Plow
Wall
Line
3) Stops
T stop
Straight-away
Left
Right
Corners
Left
Right
Plow Stop
Mohawk Stop (advanced)
Jump turn
SESSION 11
- WFTDA Minimum Skills Assessment Preview
- Assess each skater
- Review performance
- Discuss weaknesses
- Suggest corrective measures
- Playbook Strategies
- Scrimmage
BONUS TOPICS IF WE HAVE TIME ON ANY OF THE BOOT CAMP DAYS
- Special skills/ Advanced skills
- Hits
Giving
Receiving
- Hits
- Starts
Toe stops running
Jamming
Push start
Hitting at the start
Run-skating
- Clockwise
Turn backward
Mohawk
Skate backward
TESTING
Boot camp attendees must show proficiency in each demonstrative skill to pass boot camp. Proficiency was defined by ACR as being able to perform each skill THREE TIMES IN A ROW ACCURATELY. If a skater performed a skill inaccurately they were not passed.
Skaters also had to pass the WFTDA player written skills test.
Referees had to also pass the WFTDA written referee skills test.
Black And Blue Scrimmage
ACR held a Black and Blue Scrimmage at the end of each boot camp with mixed teams of the boot camp graduates and vet skaters to allow the Fresh Meat an opportunity to put their new learned skills into use and bond with the more skilled players.