Boot Camp

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

  1. Basic Skating
    1. Posture
      Get low
      Arm swing
      Arms front
  1. Leg strengthening
    Jumping Squats 
    Lunges 
    Monkey Swings 
  1. Stride
    1.  Straight-aways
      Sticky
      Crossovers
      Footwork
      Corners
      Sticky
      Crossovers
      Fluidity of movement

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

  1. 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

  1. Weaving
    10 cone
    Pace-line
    a) moving
    b) standing
  2. Maneuvering
    Obstacles
    Hop side to side
    Jump
    Clockwise
  3. 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

  1. 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
  2. Rules Pace-line 
    Weave (correct)
    Lap the pack (incorrect)
  3. 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

  1. WFTDA Minimum Skills Assessment Preview
    1. Assess each skater
    2. Review performance
    3. Discuss weaknesses
    4. Suggest corrective measures
  2. Playbook Strategies
  3. Scrimmage

BONUS TOPICS IF WE HAVE TIME ON ANY OF THE BOOT CAMP DAYS

  1. Special skills/ Advanced skills
    1. Hits
      Giving
      Receiving
  1. Starts
    Toe stops running
    Jamming 
    Push start
    Hitting at the start
    Run-skating
  1. 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.

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