Warm up and gear checks set you up for a strong roller derby game.

Warm up first, gear check second—everything else follows

If you’ve ever watched roller derby from the boards or up close in the arena, you know it moves fast. Jam calls fly, hips hinge into turns, and players pop back up from a hit with a grin or a grimace—and sometimes both. But the real quiet anchor of a strong game isn’t a flashy move or a perfect jam setup. It’s a simple, steady rhythm that starts before you even step onto the track: a thorough warm-up and a reliable gear check. Let me explain why this matters, and how to build a routine that feels like second nature.

Why warmups aren’t fluff

Think of your body like a well-tuned engine. Roller derby asks for agility, power, balance, and endurance all at once. A warm-up wakes up the engine—the heart rate climbs, the lungs open up, and the joints and muscles start sliding through a full range of motion. This isn’t about “showy” drills; it’s about making sure your muscles and tendons aren’t rubber bands waiting to snap when you hit the first wall.

A good warm-up does a few practical things:

• Elevates heart rate gradually so you’re not sprinting into a wall of lactic acid after 30 seconds.

• Increases blood flow to key muscle groups: calves, quads, hamstrings, hips, core, and glutes. That means better stability for stops, turns, and pivots.

• Improves range of motion in ankles, knees, and hips—areas that take a beating on the track.

• Sharpens mental focus. In derby, split-second decisions matter, and a steady warm-up helps you read the rink with fewer hesitations.

And then there’s gear—your armor on wheels. If a helmet sits a half-inch too high, or a wheel is worn down on the inside edge, you’re not just risking a sour jam; you’re rolling the dice on an injury. Gear that’s in good shape keeps the game fair, keeps you safe, and keeps you playing with confidence instead of worrying about a squeak, a wobble, or a strap that’s come loose.

A practical warm-up you can actually do

Here’s a streamlined routine that hits the essentials without eating up half your day. It’s designed to be done on the bench or near your team’s warm-up area, so you’re ready when the whistle blows.

• Start with a light jog or a brisk walk for 3–5 minutes to wake the body.

• Do dynamic leg and hip work: leg swings (front-to-back and side-to-side), hip circles, ankle circles, and mini lunges with a torso twist. Do 8–10 reps per movement.

• Move into mobility and balance: lateral shuffles (short distance), step-backs with a knee drive, single-leg stands with a gentle knee bend, and a few controlled spins to get comfortable on the skate.

• Build a little power: 6–8 short accelerations over 10–15 meters, pushing hard for the first few bounds and then easing back to a jog.

• Finish with activation: planks (hold 20–30 seconds), glute bridges, and a few fast but controlled push-ups or hand-release push-ups if you’re with a crew that can do them.

If you’re skating in boots or on a concrete surface that’s hard on joints, keep the intensity friendly at first. You’re aiming for readiness, not fireworks. A few minutes of this, plus a couple of deep breaths, and you’ll notice the difference—your legs feel lighter, your balance steadier, and your mind a touch more focused.

Gear check: the tiny details that matter

Now, let’s talk about gear—the stuff that can derail a game faster than a bad jam call. A quick, thorough check is not overkill; it’s common sense with a safety badge. Here’s a concise checklist you can use before every bout.

• Helmet: snug and comfortable, chin strap secure, no cracks in the shell. If you’ve got an in-mouth visor or a face shield, make sure it’s clear and fastened.

• Mouthguard: clean, in place, and fitting properly. If you wear braces or have a guard with extra breathing room, test it with a light bite and a quick mouth whistle—your jaw will thank you mid-game.

• Pads: knee pads, elbow pads, and wrist guards that fit well and stay put. Look for any cracks, torn straps, or areas that bunch when you bend. If a pad slips or shifts during a drill, fix it now or swap it out.

• Skates: laces or fasteners secure, wheels in good condition, bearings clean and spinning smoothly, trucks tight enough to prevent wobble but loose enough to allow sharp turns. Check for any cracks in the boot or flaps around the ankle that could rub.

• Wheels and bearings: rotate wheels if you’ve got a spare pair, check for flat spots, and listen for squeaks—lube or replace as needed. Worn wheels can bite you on a fast track and throw off your control.

• Toe stops: ensure they’re snug and not protruding oddly; they’re your last line when you need to stop or maneuver quickly.

• Clothing and gloves: check for loose laces, torn socks, or anything that might snag. If you’re in a hot climate or arena, a lightweight top and breathable gear help you stay steady.

• Bags and backups: have a small, organized bag with spare laces, extra mouthguards, tape, a tiny multitool, and a patch kit for gear. Keeps nerves down when something minor goes awry.

If you’ve got a go-to gear tech or a trusted kit—say, a dedicated bag from a label like Hyper or Eagle—keep it organized and reviewed weekly. It’s not fancy; it’s about reliability. And reliability equals confidence on game night.

Drills that help the whole squad gel

Beyond the warm-up and gear, you’ll benefit from quick, focused drills that build team cohesion without turning the session into a mental marathon. Think of these as a few practical touchpoints that help everyone ride the same wave.

• Shadow skating: one skater leads, others mirror movements in slow motion. It trains timing and lane awareness.

• Weaving and u-turns: establish a rhythm through cones or mats. The goal is clean shifts, steady speed, and controlled pivots.

• Stop-and-go tempo: practice compact, sudden stops and powerful accelerations to simulate jam dynamics.

• Communication cues: callouts like “inside!” and “outside!” should be quick, loud, and clear. It’s amazing how much less chaotic a jam feels when players are on the same page with verbal cues.

• Pack control basics: if you run with a team, short drills that emphasize formation, spacing, and lane discipline can prevent the rookies from crowding the track and minimize collisions.

If your team has optional scrimmage or jam sessions, use them as a gauge of how your preparation is translating into real play. The point isn’t perfect execution from the start; it’s consistency and a shared sense of tempo.

A few extra touches that keep momentum

• Hydration and fuel: a small bottle of water and a light, quick snack near the bench can keep energy steady. You don’t want a mid-heat slump when the track lights blaze.

• Mental reset: a minute of box breathing (inhale 4 seconds, exhale 4 seconds) can drop nerves and sharpen focus before the whistle.

• Positive teammates: a quick nod to a teammate or a confidence-boosting word can lift everyone. Derby is as much about rhythm and trust as it is about speed.

A realistic routine you can borrow

If you’re looking for a practical blueprint to weave into your game-day rituals, here’s a simple, repeatable sequence that respects time, logistics, and variety.

• Arrival and quick inventory check (2–3 minutes): scout your gear, confirm everything is in place, and set up in your designated area.

• Short warm-up (5–7 minutes): do the dynamic movements described above, with a few fast strides to top off the warm-up.

• Gear check sprint (2 minutes): walk through the checklist; ensure nothing is loose or off, address any issues immediately.

• Drills with teammates (6–10 minutes): pick two or three of the shadow skating, weaving, or tempo drills and run them in quick rotation.

• Final readiness cue (1 minute): huddle, take a couple of deep breaths, and assign on-track responsibilities.

• On-track readiness (as players take the track): use a single, crisp cue that signals “warm-up complete” and “we’re ready to perform.”

If you’re new to the team or still dialing in a personal routine, start small. A lean five-minute warm-up plus a tight gear check can be a game-changer. You can always add a drill or two as you gain confidence and stamina.

A don’t-forget schedule on the road

Travel adds its own layer of chaos, but the essentials stay the same. When you’re away from home, your gear bag becomes your home base. Here are quick tips to keep things smooth on the road:

• Pack a compact, resilient bag that fits under seats or in a locker. Look for compartments that separate pads, skates, and smaller bits like mouthguards.

• Label gear with your name or initials so nothing migrates to a different locker.

• If you’re sharing spaces, inspect the area for potential hazards like loose mats or rough floors before you start your warm-up.

• Plan your arrival time so you’re not sprinting from hotel to arena. A calm, predictable routine abroad translates into better execution on the track.

The big takeaway

Before you lace up and listen for that whistle, the simple, steady steps of a good warm-up and a reliable gear check form the backbone of a strong game. They’re not fancy or glamorous, but they are incredibly effective. They protect you from injuries, heighten your awareness, and give you the split-second confidence to react with precision when the jam starts.

Roller derby isn’t just about speed; it’s about control, clarity, and teamwork. The warm-up primes your body for action; the gear check keeps you safe so you can keep your focus on the track. When you combine those two elements, you’re not just ready—you’re ready to compete with everything you’ve got.

A few closing thoughts you can take to the rink

• Consistency trumps intensity. Do the routine the same way, every time, and your body will respond with reliability rather than surprise.

• Talk is cheap; checkpieces speak for themselves. If something feels off, fix it. Don’t skate on a problem.

• Enjoy the process. A good warm-up isn’t a chore; it’s a signal that you’re respecting the game and yourself.

If you’re curious about gear brands, you’ll see familiar names like 187 Killer Pads, Triple Eight, S1 helmets, and Riedell or Moxi skates mentioned in many teams’ kits. They’re not magic; they’re reliable tools that help you stay balanced, protected, and confident as you push through each jam.

So, the next time you step onto the track, start with that easy, dependable routine. Let it be the rhythm that carries you through the bout—hands steady, eyes bright, wheels spinning true. The rest will follow. And when the crowd roars, you’ll know you came prepared, inside and out.