Perfectly prep for a tournament

I love tournaments! So far, I haven’t actually played in one. Mostly I’ve gone as a bench coach, alternate, or observer. While I hope that will change this next weekend when my team returns to the Low Down Throw Down tournament in Augusta, I have noticed a few things that may help you better prepare for your next tournament.

  1. Put together a first aid kit. Yes, there will be medics at the venue, but this is for after. There will be aches and pains, bumps and bruises that need nursing before your next game. Make sure to pack Ibuprofen (maybe a PM version if you’re also having trouble sleeping), braces for those old injuries that like to act up sometimes, one-use
    tabu on fire

    Tabu is on fire! (Photo by Brian Greer)

    ice packs (these were a lifesaver for my teammates last year), and allergy meds (even if yours don’t get bad, someone’s will). Throw in a bag of Epsom Salt, too. There’s nothing like a good soak after a long day of derby.

  2. Pack a lunch. And a snack. And probably dinner. You don’t know what your food options will be at or near the venue. It would suck to play your heart out in a game and only have hot dogs and nachos available to eat after. Last year at LDTD, my teammate Hello Kidney brought roasted chicken, quinoa, and brussels sprouts. It was delicious! If you don’t have the time or resources to pack something that fancy, bring a sandwich. Just make sure it’s something healthy that will give your body fuel for the next game. It also doesn’t hurt to bring extra in case a teammate needs something to eat as well.
  3.  Prepare to sit. Since you won’t be playing the entire time, you don’t want to get cold and sore from sitting around the venue. Bring a jacket and sweatpants to keep warm. It also couldn’t hurt to bring a cushion in case you end up sitting on the floor.
  4. If you’re a shift worker, you’ll need a nap. For those of us who work weird hours, tournament weekend is going to throw off your sleep schedule. Elektra Q-Tion mentioned on her blog that she brought an air mattress to a tournament to nap between games. Bring an air mattress or just a pillow and sleep mask. Find a locker room or quiet corner to curl up and catch a few Zzzzs, so you’ll be alert and refreshed for the next game. To prevent being woken up by noise, use earplugs or headphones.

For more ideas on how you can prepare for the perfect tournament weekend, read Booty Quake‘s and Elektra Q-Tion‘s posts on the topic.







You do not suck at derby


Okay, you may not be that great at derby right now, but that doesn’t mean you’ll stay that way forever.

In 10 years of skating, very little has come to me easily. My first few years, I hit every

first tally bout

Version 2 of the terrible skates. Yes, those are combat boot skates. 

setback. Terrible skates, knee injury, new job that kept me from all but one practice a week. But I kept pushing forward because this was a sport I loved, and, like so many other skaters, this was something I could call mine.


I bought better skates, rehabbed my knee, and took a new job in new city with a bigger league. Even within that league, I was nothing special. I had some experience under my belt, but there were girls going straight from tryouts to All-Star practice. This is when I learned two very important lessons.

1. Experience does not equal skill. You can show up to every practice from now until the end of time, but unless you work to perfect the skills learned in practice, you will continue to linger.

2. Skill does not equal experience. You can have all the amazing skate skills in the world, and still be a crappy derby player. Skills do not teach you how to effectively communicate with your teammates or how to play off each other’s strengths and weaknesses. Only practice can make that happen.

Little by little, I kept inching forward. By the time I moved again, I was good enough to try out for my first WFTDA league and be drafted onto a home team. The excitement slowly started to dim, though. Here I was, surrounded by some of the most amazing players I had ever met, but with every new practice there seemed to be so much I couldn’t do. I felt lost. Part of the doubt was fed by a hyper-critical teammate, but the rest was in my head. No one was really holding me back except me.

A perfect example was when I was attending a clinic, and the instructors asked us to split up into beginner, intermediate, and advanced groups. I shuffled over to the intermediate group. Halfway through the day, a teammate in the advanced group asked who told me to go to intermediate. No one, I told her, this was just where I thought I was supposed to be. Judging from her wide-eyed expression, my words made no sense to her. She felt I should have chosen advanced. In retrospect, she was right. That isn’t to say I was some super, awesome, amazing skater, but I had been playing long enough to push myself to that level.

When I moved back to my second league, I still felt trapped in my head. I was repeatedly told to be more aggressive. What does that even mean? Was I supposed to hostile? Pushy? That didn’t seem right. I was clearly missing something.

Things didn’t start clicking until a few other clinics when instructors told me to take decisive actions. Now that made more sense. That’s about being more mentally present on the track and reacting to plays like I intend to take action.

This seems to be working for me this season. I go into every practice focused. It’s less about trying to make myself look like a badass skater and more about finding opportunities to work better with my teammates.

You may be wondering what this means for you. It means you shouldn’t give up. It is perfectly acceptable not to be great at derby right now. That does not mean you suck. It just means your still improving.

Keep going to practice, find new derby clinics to attend, cross train, and most importantly stay present.


Talking derby with the media

As derby players, we love to see our sport featured on the news or in magazines. Every league should be prepared for interviews and the differences between television and print.

Television interviews are very visual. Yes, what you say is important, but viewers pass judgment more quickly on how you look rather than how you sound. (You have no idea how many phone calls I’ve taken and emails I’ve read from people upset about an anchor’s new haircut.) In newspaper and magazine interviews, how you sound will outweigh how you look. With those points in mind, here are some ways your league can be prepared for both.

  1. Decide on proper dress. talking to jcl
  • Studio interview: If for instance, your league is focused on serious athleticism and playing tournaments, it may not be a good idea to show up to a television interview in a tutu. I’m not bashing tutus. They have their place. That place is not in serious interviews, though. I would recommend wearing your jersey and athletic pants or shorts.
  • Taped television interview: Someone is coming to practice to do a story on your league. At the very least, I would recommend having everyone wear shirts with the league’s logo, but jerseys look best.
  • Print interviews: It depends on if a photographer will be present. If a photographer will be coming to practice, refer to the in-studio interview example. No photographer? Wear whatever you like.

2. Know ALL the details. If you’re promoting a bout, make sure you know the time it starts, where tickets can be purchased and how much they cost. Know if a charity is benefiting from the proceeds or if there will be special activities for children. If you’re worried about remembering all of that, keep a cheat sheet handy.

3. Speak in complete sentences. Giving one word answers doesn’t give the reader or viewer much information. Your words should tell the story.

4. Watch your posture. Standing or sitting up straight implies confidence.

5. Be prepared for stupid questions. I know we’re all sick of being asked if there’s a ball or if we punch each other, but you will get asked those questions. Instead of rolling your eyes, think of a quick and clever answer. Follow it up with examples of what the sport is like now. Recently, I gave an interview for my league where the reporter refered to derby as violent. While answering his question, I pointed out that it isn’t a violent sport, but a contact sport.

6. Offer your own video and pictures. This applies to all three kinds of interviews. Ask if the reporter would like to use bout pictures or video. Make sure you have the rights from the photographer and that the photographer is credited.

7. Makeup. Many television stations use high definition cameras. This means you’ll look like you do in person. While anchors and reporters panic at the realization someone will notice a scar or wrinkle, I can’t imagine this being a problem for most derby players since we’re used to people seeing us sweaty and shiny. If you’re still worried, slap on a little extra makeup. I am the palest Floridian you will ever meet. If I have to be in front of the camera, I use more blush and eye makeup to avoid looking like Sean Patrick Flanery in “Powder.”

8. Don’t be afraid to say “no.” A reporter says she wants to do a story on your league, but you aren’t comfortable with the story idea. It’s okay to say no. Free publicity is appreciated, but ultimately it’s up to the league to decide how it wants to be publicly perceived.

I wrote this for Lead Jammer Magazine ages ago as a guide to help other leagues with PR. Obviously, not every little thing will work for your league, but I hope it gives you a start.


Staying Fit Through Injury

Sprained ankles are nothing new to any other derby player. It sucks, but that doesn’t mean all your cross training goes to waste.

Since I’m currently dealing with a nasty sprained ankle, I’ve been using Booty Quake’s Gun Show Workout. It’s great for first thing in the morning or something to do at practice while my teammates are warming up. (I absolutely hate sitting on the sidelines when my team is warming up at practice. I feel so useless and bored.)

One workout easily gets old, and it won’t strengthen everything. Thank goodness we aren’t the only people who deal with injuries. There are a ton of videos on YouTube with workouts around injuries.

  1. Workout around your ankle, foot, or toe injury
  2. Cardio workout for those stuck in bed
  3. Core and inner thigh workout. If you have a knee injury, you may not be able to do some of this.
  4. Cardio workout for those with knee and ankle injuries
  5. Inner thigh workout for knee injuries
  6. Total body workout while seated.

One of the worst things you can do during an injury is absolutely nothing. Once you’re ready to get back on skates, you’ll have no energy, endurance, or strength. Keep pushing yourself. You’ll be back on skates in no time.

Has this been helpful? Do you have any workouts you’ve done while injured that I didn’t cover? Add a comment.

(A key to working out during your injury is not to push your injury. If an exercise is hurting you, stop. There are plenty of other options/variations to give you the same result without the pain.)

Yeah, You’re Hot: Avoiding heat exhaustion

It’s summer, and it’s super hot outside. As athletes, we’re used to pushing through tough practices and games. It doesn’t matter if we’re injured or getting over an illness. We will push through because we don’t want to let down our teams. While heat may not seem like a big deal, allowing yourself to keep playing through extreme conditions and ignoring warning signs could could put your health at serious risk.

Recently, some of my teammates and I went to a skate clinic in a warehouse without air conditioning. Since our clinic was going to last several hours during the hottest part of the day, the trainer gathered us around a sign that listed the symptoms of heat exhaustion.

Heat exhaustion signs and symptoms include:

  • Faintness or dizziness
  • Nausea or vomiting
  • Heavy sweating often accompanied by cold, clammy skin
  • Weak, rapid pulse
  • Pale or flushed face
  • Muscle cramps
  • Headache
  • Weakness or fatigue

(Source: The Mayo Clinic)

Even though I had hydrated, the odds were stacked against me that day. Sweating constantly, not getting enough sleep, and being on my cycle did me no favors. Everything in me said to keep going, but I could feel my reaction time slowing and my vision beginning to blur. Even thinking became difficult. I pulled off. It was frustrating to spend the last bit of the clinic off skates, but I know it was best for my health.

In derby, we don’t always have the best pick of practice and bout venues or the best times to hold them. Since cancelling isn’t really an option, this is a compilation of research to help you and your team stay safe.

Hydration: Exactly how much water you should drink varies a bit depending on your size. Most experts agree you should drink all the waterconsume one half and one whole ounce of water for each pound of body weight every day.

Acclimation: If you know you are going to be practicing or bouting in a hot space, give yourself about 10 days to acclimate yourself. You could start with some light jogging during a hot part of the day, next try skating geared up for a short amount of time, gradually increase the amount of time and distance on skates. Listen to your body during this time. If you start to feel dizzy, stop. Try again tomorrow. (Source: University Interscholastic League)

Clothing: Make sure to wear breathable materials that allow for sweat to evaporate. Light and loose materials tend to be best. My hockey helmet makes me pour sweat, so I usually bring a few bandannas to wear under it at practice. I’ll switch them out as they get soaked.

So you’ve taken all the right measures to stay hydrated and keep your body cool, but sometimes, just like for me in Atlanta, the odds are stacked against you. Some medications or health conditions can also put you at risk for heat exhaustion or heat stroke.

  • Medications. Anything that narrows your blood vessels (vasoconstrictors), regulates your blood pressure by blocking adrenaline (beta blockers), rids your body of sodium and water (diuretics), or reduces psychiatric symptoms (antidepressants or antipsychotics).
  • Stimulants for attention-deficit/hyperactivity disorder (ADHD) make you more vulnerable to heatstroke.
  • Health conditions. Certain chronic illnesses, such as heart or lung disease, might increase your risk of heatstroke.

(Source: Mayo Clinic)

Make sure to talk to your doctor about your training regime before starting new medications.

ice pack placement

If you notice a player starts looking rough, have her sit down and take off her helmet. Heat escapes through the top of the head, so this will help to cool her down. You can bring her core temperature back down by placing ice packs on her neck, under each armpit, and on her groin. (Source: The Mayo Clinic)

Even if you aren’t approaching a heat stroke, an ice pack, cooling towel, or cloth dipped in ice water on the back of the neck between jams feels amazing. I’ve used these during hot bouts and practices, and it’s the next best thing to A/C.

For junior derby players, the Centers for Disease Control recommend they drink water before exercise and every 20 to 30 minutes during exercise. After about an hour of skating, give them something with electrolytes.

Call for medical help immediately if a player isn’t responding well, especially if she stops sweating, slurs her speech or seems confused. Heat stroke can take a toll on your brain and other major internal organs. It isn’t something to ignore.

Unbreakable: Strengthening your ankles for derby

I have seen three skaters from three different leagues break their ankles during a bout in the last two months. Injuries are

It's worth mentioning that the skater's knee in the bottom left picture is straight. It's her foot that's crooked.

It’s worth mentioning that the skater’s knee in the bottom left picture is straight. It’s her foot that’s crooked. And the skater in the bottom right was osteoporotic due to being post-partum and nursing.

nothing new for derby players. It is a contact sport. But I think in the process of acknowledging that fact, we forget that there are measures we can take to prevent some of them.

After one of my teammates broke her ankle, Jerry Seltzer was kind enough to donate to her GoFundMe. He also expressed worry about our ankles in a blog post. His point that these didn’t happen as often in his day should be taken with a grain of salt. Skating clockwise could certainly have something to do with the increase in ankle breaks, but so could our lower skate boots, more emphasis on plow stops, and an overall lack of ankle strength.

Our ankles need to be stronger to play this kind of derby. We rely on them for so much. Since ankle injuries are the new knee injury, let’s talk about prevention.

Cross training is imperative to being a successful derby player. We lift weights, run, swim; all to make us more effective on the track. So why are we neglecting our ankles?

Far better qualified bloggers have posted on the benefits and how-tos of ankle strengthening. After coming back from my stupid ankle injury (I feel backwards during a drill), I struggled for months with one ankle that felt significantly weaker. Thank the derby goddess for Booty Quake and her feet and ankle prehab post. Using some of her exercises over a few months had my ankle better than ever. I have since scared many coaches and teammates with my ability to seemingly roll my ankle and keep going.

IMG_7290Since then, Treblemaker has also written two posts with great advice to make us less susceptible to injury. One is dedicated to building bullet proof ankles. Here’s another on strengthening feet. You can include these exercises in your team warm up or simply do them on your own.

Will this guarantee that you never break your ankle? Probably not. There’s always the chance that someone will fall on you or you’ll trip and land weird. Stuff happens. We play a contact sport and risk of injury comes with that, but going the extra mile to strengthen our ankles and feet can certainly prevent a good deal.

(Special thanks to all the skaters who contributed pictures to this post. Also, please consider contributing to the GoFundMes to help JBR, Arme Smash, and Ashinator pay for their medical costs.)

A Chance to Vent

You have a medical issue. You go to the doctor, describe your issue, explain your derby lifestyle, only to receive some weird blanket diagnosis that clearly doesn’t apply to an athlete. How many of us have gone through this? Probably a lot of us.

I’ve had good doctors, okay doctors, and why-the-hell-did-you-go-into-the-medical-profession doctors. The first one I celebrate, the second I deal with, and the third… well, I just don’t stand for that kind of bs anymore.

I’ve been dealing with plantar fasciitis for a full year now. While it hasn’t kept me from skating, it has created

See! We even have shiny medals to prove it.

I just want to run marathons again without breaking into tears from all the pain.

changes to my cross training. (Basically, I go till I either lose all feeling in my foot or the pain is enough to make me cry. Neither is much fun.) On the advice of my massage therapist, I decided to go back to the doctor about a new development that she thought could be a sign of something more serious. (It isn’t, thankfully.) During my appointment, I confessed that I missed really being able to run, so my general practitioner recommended I see a podiatrist. Great! Maybe I’ll get a handle on this stupid foot thing and get back to a normal training schedule.

When I saw the podiatrist, I explained to him that while I my job keeps me at a desk most of the time, I play derby and cross train a lot. His solution: wear dress shoes with a slight wedge. What? How does that help with cross training?

Fortunately, my league is sponsored by a podiatrist who actually understands athletes, so I’m making an appointment. I’m not standing for a write-off diagnosis and neither should you. So here’s you chance to vent. Share your worst medical experience and how you reacted to it.