The Basics: Derby Stance
The Basics: 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 to Practice Derby Stance at Open Skate
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.
Check out places to skate in Kansas City here.
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.
13 Comments
sans ordonnance kamagra avec fedex · August 17, 2025 at 4:19 am
generique kamagra pharmacie en ligne en france cheveux
sans ordonnance kamagra france prix
order androxal purchase to canada · August 17, 2025 at 5:07 am
get androxal american express canada
purchase androxal australia
discount enclomiphene cost insurance · August 17, 2025 at 5:13 am
I want to order enclomiphene without a perscription
canada pharmacy enclomiphene
online order dutasteride generic health · August 17, 2025 at 6:57 am
dutasteride feminino onde comprar
ordering dutasteride generic buy online
how to order flexeril cyclobenzaprine generic information · August 17, 2025 at 7:31 am
ordering flexeril cyclobenzaprine cheap sale
order flexeril cyclobenzaprine buy in the uk
how to buy gabapentin canada price · August 17, 2025 at 8:54 am
cheap gabapentin usa online pharmacy
cheapest buy gabapentin purchase in australia
get fildena generic for sale · August 17, 2025 at 10:23 am
order fildena online cod
order fildena canada price
get itraconazole generic united states · August 17, 2025 at 10:53 am
purchase itraconazole cheap next day delivery
ordering itraconazole generic extended release
online order staxyn uk buy online · August 17, 2025 at 10:46 pm
purchase staxyn cheap drugs
buy staxyn buy singapore
online order avodart cheap no prescription · August 17, 2025 at 11:15 pm
how to buy avodart purchase uk
get avodart generic alternatives
get xifaxan purchase in canada · August 18, 2025 at 12:51 am
xifaxan soft
online order xifaxan buy online no prescription
buy cheap generic rifaximin · August 18, 2025 at 12:58 am
buy rifaximin from a usa pharmacy without a prescription
buying rifaximin price usa
kamagra poštou · August 18, 2025 at 3:03 am
kamagra online předpis
získat kamagra
Comments are closed.