The taller you are, the harder, you will fall! Why would anyone want to fall hard? The answer to not falling hard is to simply get low. The lower you are in a pack, the more stable you will be when someone hits you. You will also make yourself more agile and unseen. Getting low is also key for swooping around blockers that are going for the hit on you.

How Do We Get Low?

• You have to first start stretching and strengthing your quads, hamstrings, lower back and core muscles. If you skate in a low stance and after about 30 seconds you back starts to hurt, it’s because your back muscles are weak.
• Landing in the triangle of life
• Learning how to drop your shoulder instead of muscling out of a block.
• Not being afraid to step in front if a blocker when the block in engaged.

Drills/Application

• Learning to bring your butt to your skates. Grab toe stops and bring your butt down to your ankles.
• The ‘T’ pace line. Everyone squats and holds their arms out in a ‘T’. Skater coming through must go under everyone’s arms.
• The shoulder drop. Partner up, engage in a shoulder to shoulder block, then one skater drops their shoulder and steps out of the block
• Legs, back and core exercises:
  • Wall quad stretch
  • Squat and hold (get a little lower every time)
  • Planks
  • Butt kick and hold
  • Back extensions and good mornings

Written by: Punk N. Da’Trunk (Former San Diego Derby Doll). Edited by Isabelle Ringer.