Learn the backwards skate in roller derby by turning the skates around and pushing with the heels

Backwards Skating in Roller Derby: How to Turn and Push with Confidence

Roller derby moves are a lot like a well-choreographed dance—fast, aggressive, and powered by muscle memory. One of the slickest tools in a skater’s toolkit is the backwards skate. It isn’t just a party trick; it’s a reliable way to keep opponents guessing, regain position, and set up a clean line of defense or a smart offensive lane. Here’s the thing: the most stable, controlled backwards skating comes from turning your skates around and pushing with the heels. Let me explain why that heel push matters and how to get it right.

What exactly is a backwards skate?

Think of it this way: you’re moving in reverse, but your body isn’t just limply sliding backward. Your feet must face the direction you’re headed, your hips stay square to the court, and your pushes come from deliberate heel drive. When skaters turn their skates around so they face the opposite way and then push with the heels, they gain a lot of control. It’s a blend of rotation, pressure, and timing. If you’re new to it, expect a moment of wobble—that’s totally normal. With focus, balance, and a couple of drills, the motion becomes second nature.

Here’s why the heel push is the secret sauce

• Stability wins games. The heel push creates a solid propulsion line from your center out toward the back. It’s easier to modulate speed and direction when your weight sits over the heels and your core holds steady.

• It’s responsive. Small shifts in heel pressure translate into micro-adjustments in speed and angle. You can weave through a pack, cut to a lane, or slow down without throwing your balance off completely.

• It helps with turning and stopping. When you rotate your skates to face backward, the heel push acts like a steering wheel. Slight heel tweaks can nudge you left or right, while maintaining momentum.

Contrast this with other ideas you may have heard about moving in reverse. Gliding on the toes? That tends to feel slippery and offers less control at speed. A sideways shuffle? That’s great for lateral movement, but it doesn’t give you a straightforward, predictable backward path. Alternating pushes with each foot? It can work in the right context, but it doesn’t emphasize the essential pivot and controlled heel propulsion needed for steady backward motion.

The mechanics, broken down

• Position your skates. Start with your feet turned so they face the direction you want to go. If you’re moving backward, your toes will point the way you’re heading back toward the pack and your heels will push you forward in that reverse direction.

• Engage the core. A tight core keeps your shoulders level and your hips square. You want a slight knee bend, not a rigid stance. Picture someone pulling you gently from the hips to stay upright—without leaning too far back.

• Heel pushes, not toe taps. Plant your heel and press back. The push should feel deliberate, not jerky. Aim for smooth, even tempo rather than a hundred little bursts.

• Eyes up, scan the floor. Don’t stare at your feet. Keep your line of sight ahead, ready to adjust for teammates, blockers, or gaps in the wall.

• Micro-adjust as you go. The power is in the tiny tweaks: a hair of heel pressure here, a slight rotation there. Those micro-movements keep you from getting stuck or overcorrecting.

A practical sequence you can feel in your legs

• Start slow. Stand still, rotate your feet, pick a gentle backpedal pace. Get a sense of the sensation—your heels biting into the surface and your calves driving the rhythm.

• Move with control. Add a handful of slow backward steps. Focus on symmetry: equal distribution of weight, equal heel pushes.

• Add a turn. As you gain comfort, practice tiny pivots while moving backward. Think of carving a rounded path rather than zigzagging wildly.

• Build distance. Once you’re comfortable, lengthen the stride, keeping the heel push consistent. That’s where the real momentum shows up.

Common mistakes and how to fix them

• Leaning too far back. It feels instinctive to lean when you’re reversing, but it wrecks balance. Keep your chest over your hips, and pretend there’s a string pulling you forward from the sternum.

• Toe-dominant movement. Toe glides can slip you out of control at speed. This is all about heel propulsion and a stable ridge of pressure along the foot’s back edge.

• Not turning the skates enough. If the toes point partially forward, you’ll drift and lose power. Make sure your skates face the direction you’re moving; the transition should feel seamless.

• Over-correcting with hips. Tiny, deliberate hip movements are your friends. Over-rotating or twisting suddenly can throw you off balance. Stay calm, let your core do the steering.

• Looking down too much. Your body follows your gaze. Keep your head up and your focus out ahead to read the floor and anticipate contact.

Drills to sharpen the move (drills, not a formal practice—let’s keep these tight and doable)

• Heel-drive wall drill. Stand a skate-length from the wall. Turn your skates so they face backward, then lean into the wall with your hands lightly for balance. Practice heel pushes in place, watching for even pressure from heel to toe. Do 3 sets of 20 pushes, then switch sides.

• Cone backward weave. Place a row of cones in a gentle S-curve. Face backward, then weave between cones using controlled heel pushes. The aim is smooth transitions, not speed. Start slow, speed up gradually as confidence grows.

• Static turn, dynamic move. Stand still facing backward. Rotate your feet to face the opposite direction while keeping your body square. Then push backward with heel pressure and step to the side to test your steering. Repeat, focusing on clean transitions.

• Pace ladder backwards. Set up a simple ladder on the floor (imagine lines you’re not supposed to cross). Move backward along the lines with heel pushes, making sure each step lands cleanly inside the rung before the next push. This builds rhythm and control.

Gear, floor, and safety notes

• Gear matters. Knee pads, wrist guards, and a sturdy helmet aren’t optional; they’re your safety net when you’re trying new angles and speeds. If the floor is slick, tweak your stance a touch wider for stability.

• Surface awareness. Hall floors, rink coatings, or gym floors—each surface has its own bite. Start on a forgiving surface and work up to busier, more challenging environments.

• Warm-up properly. A few minutes of light cardio, ankle circles, and gentle leg stretches wake up the hips and ankles. It’s not glamorous, but it buys you balance and prevents awkward strains.

• Breathing and cadence. Breathe steadily. A calm breath cadence helps you maintain rhythm and reduces the likelihood of tensing up mid-move.

Real-game vibes: why backwards skates win

Backwards skating isn’t just about moving in reverse. It’s about positioning, timing, and reading a pack. When you’ve got the technique down, you’re not only keeping your space; you’re creating openings for teammates or closing gaps to shut down a scoring lane. The heel-driven backward glide lets you pace blockers, pivot around an obstruction, or slip into a defensive lane with a clean, predictable motion. It’s a quiet kind of power—the sort you feel more than hear.

A few quick mental tricks to stay sharp

• Think in zones, not steps. Visualize your path as a safe corridor rather than a line of foot placements. This keeps your hips aligned and your momentum consistent.

• Treat each push as a conversation with your pace. One crisp heel push can be followed by a softer, subtler one—like trading a sentence with a friend instead of shouting a full paragraph.

• Don’t fear a stumble. Wobbles happen. Focus on short recoveries, not dramatic salvages. A controlled reset is better than a forced save.

Putting it all together: your personal backward skating signature

If you practice the basics—turn the skates, engage the heels, keep the core steady, and move with intention—you’ll find a rhythm that suits your style. Some skaters prefer a steadier, almost gliding backward motion; others like a quicker tempo with sharper micro-adjustments. Either way, the backbone is the heel push and the controlled rotation that keeps you balanced and ready for the next move.

A quick recap, so you can visualize the move in your mind’s eye

• Turn your skates to face the opposite direction.

• Plant and push with the heels to propel backward.

• Keep your core engaged and your gaze forward.

• Use small, nimble adjustments to steer.

• Practice with purpose in drills that reinforce balance, timing, and control.

If you’re curious about more backward techniques, you’ll find that the same principles apply across many tight situations on the track. It’s all about how you distribute pressure, how you rotate, and how you read the floor beneath you. When you combine solid heel-driven propulsion with a calm, confident stance, backward skating becomes a reliable, even stylish, tool in your roller derby repertoire.

Ready to try this on the floor? Picture the moment you plant your heel and feel that first clean push. Quiet power. A tiny shift, and you’re gliding in reverse, eyes scanning for the next signal from your team. It’s not magic; it’s momentum you’ve earned through focus, repetition, and a willingness to ride the edge of balance—then bring it back under control.

If you’d like more stories from the rink, practical tips, or simply a few more drills to add to your map of moves, I’m here to keep the conversation rolling. The track is where skills come alive, and backward skating is a great example of how a focused, deliberate approach translates into real, usable speed and space on game night.