For our first practice of the season, we will start with a short meeting about our goals for 2020. I shared a Google Forms survey to our team’s private Facebook page for them to fill out ahead of time. These results showed that there is our skaters are looking for Physical Fitness and to improve their derby skills/WFTDA ranking.

T&C will be responsible for track set-up and taking the gear bag through all of January.

Wednesday, January 9th

1. Team Meeting (15 minutes)
2. Warm up (15 minutes)
   1. Laps
   2. Stretches
   3. Footwork (ankles and knees)
3. Derby Stance Tag (10 minutes)
4. Chop Stop & Recovery (20 minutes)
   1. Individual
   2. Partners
   3. Rotating Jammer
5. Play and Watch (15 minutes)
6. Scrimmage (30 minutes)
7. Dance Lesson (15 minutes)

• Lead Laps – Line up slowest to fastest. The first skater will skate 2 pace laps and 1 sprint lap then move to the back of the line.
• Moving around the track
  • Squats – center, left, and right
  • Side Lunges
  • Butt Kickers
  • Toy Soldiers
  • Slalom and Watermelons – Forward and Backward
  • Drunken Sailors
  • Plow Stops
  • Jogging
  • Grapevines/Freestyle
• Stationary
  • Windmills
  • Arm, Neck, and Shoulder Stretches
  • Upper and Lower Torso Circles
  • Cat/Cow
  • Frogger and Secretary Stretches