Hip checks give blockers a strategic edge by redirecting opponents with the hip.

Hip Checks in Roller Derby Blocking: Redirect with the Hip

Let’s talk about a move that often doesn’t get the spotlight it deserves: the hip check. In the heat of a jam, when bodies are buzzing and wheels are squeaking, the hip isn’t just a cushion—it’s a tool. A well-timed hip check can steer an opponent off their line, change their momentum, and tilt the track in your team’s favor. If you’re studying the core ideas behind roller derby blocking, you’ll find that redirecting an opponent with the body for positioning control is the heart of this technique. In fact, the key purpose comes down to one simple idea: use your hip to guide the other skater where you want them to go.

What exactly is a hip check?

Think of the hip as a steering wheel, not a hammer. A hip check is a controlled, body-on-body contact where you use your hip to push or cradle an opponent off their current path. It’s not about blasting someone with brute force; it’s about precision, timing, and balance. The idea is to create a small, strategic shift in their trajectory so your team’s defense can form a tighter wall or your jammer can squeeze through a lane. When done cleanly, it feels like a chess move on wheels—calculated, deliberate, and effective.

Why redirecting matters more than a big shove

So why do we place emphasis on redirecting rather than just blocking straight ahead? Here’s the thing: in roller derby, momentum is everything. The game moves fast, and skaters are trained to read hips, shoulders, and tracks as they pivot and weave. A well-executed hip check doesn’t just stop someone—it swaps the control of the space. It can:

• Reposition the opponent so they’re off their optimal line, letting your jammer gain a crucial inch or two.

• Tie up an opposing blocker’s leverage, making it harder for them to rejoin the shield after your own team’s jammers pass.

• Create a moment of hesitation in the defender’s approach, which you can capitalize on with your next move.

• Help you maintain a sturdy defensive stance while you conserve speed and energy for later in the jam.

Option A captures this essence most directly: to redirect an opponent using the body for positioning control. That choice isn’t flashy, but it’s the core skill that underpins many winning plays on the track. The other options—keeping speed, establishing a defensive barrier, or carving openings for the jammer—are valuable in their own right, but they don’t describe the precise power of the hip check as a repositioning tool.

The mechanics: how to do it with control

If you want the hip check to be reliable, you’ll want to tune a few fundamentals. Here’s a practical way to approach it, without turning it into a ballet of awkward moves.

• Stance and core: Stay low, knees bent, shoulders over hips. A tight core keeps you stable as you make contact. Think of your pelvis as your pivot point.

• Contact point: Let your hip meet the opponent at a deliberate, solid spot. The contact should feel like a nudge, not a shove. You’re guiding, not driving through.

• Timing: Watch the defender’s path and strike just as they’re about to commit to a line you don’t want them on. Timing is everything—miss it, and you’ll lose the advantage or worse, draw a penalty.

• Footwork: Use a quick, deliberate step to adjust your angle before the contact. Small shifts in stance can mean the difference between redirecting cleanly and losing balance.

• Safety first: Keep your arms in a supportive, non-wrapping position. Leaning or grabbing can lead to penalties. The hip does the directing; your arms stay tucked and stable.

• Re-establish posture after contact: After you redirect, reset your stance so you’re ready for the next exchange. Momentum on the track doesn’t pause; your body needs to be ready to respond.

Real-world uses: what you’re aiming for on the track

On a busy track, hip checks aren’t solo performances—they’re parts of coordinated defense. You might be lined up against a blocker who’s trying to force a path around your wall. A precise hip check can:

• Push a blocker outward just enough to open a lane for your jammer to squeeze through.

• Prevent a potential collision that could stall your team’s defense, letting you regain control sooner.

• Help you maintain proper spacing between your walls, so the jam doesn’t collapse into chaos.

• Support a teammate by keeping the line intact while another blocker pivots to cover a different angle.

The key is to stay mindful of rhythm. The best teams don’t rely on a single big hit; they rely on a series of well-timed redirects that shift the balance gradually in their favor. It’s a bit like steering a boat through chop—the trick is to guide, not batter.

Common slips to watch for

No move is flawless without some learning. Here are a few missteps that crop up when players are new to hip checks:

• Using the arms or body weight to shove. The hip check should feel precise and controlled; arms can cross into a penalty zone if you lean too hard.

• Overcommitting to contact. If you push too aggressively, you can lose balance, create a hold, or draw penalties.

• Contacting too late or too early. Timing misfires are obvious on track—either you miss the redirect, or you hit when the defender is already changing direction.

• Tunneling your gaze. If you fixate on the blocker’s torso or hips and lose track of the jammer or other blockers, you miss the bigger picture.

• Forgetting to reset post-contact. A redirect is only useful if you’re ready to respond to the next move, not left spinning in the moment.

Tiny drills for bigger gains

Want to smooth out the hip check? Here are a few focused drills you can try with teammates. They’re designed to tune feel, timing, and control without turning into a grind.

• The gentle redirect: One partner skates straight; the other practices a light, controlled hip contact just to nudge the skater off their line. Focus on soft contact, quick reset, and a clean return to guard position.

• Angle the hips, not the body: Practice shifting your hip angle to guide an opponent’s path without crossing into aggressive contact. The aim is to persuade, not to punish.

• The one-step reframe: Stand shoulder-to-shoulder with a partner and take one precise step to angle your hip and redirect. This builds rhythm and control.

• Wall-to-wall drill: One blocker at each side of a line, forming a temporary wall. The inside blocker uses a hip check to nudge the incoming blocker off the line, while the outer blocker maintains defensive pressure. Swap roles to feel both sides of the equation.

• Shadow the jammer moment: Pair with a jammer in a controlled drill where the blocker uses hip checks to guide the jammer’s proximity to the wall. It highlights how redirects create lanes for the jammer without sacrificing defense.

Mental edge: reading the floor and the person

Blocking isn’t only a physical game; it’s a chess match of reads. A sharp blocker watches for cues: the slight lean, a foot plant, a shift in weight. When you sense a defender aiming for a preferred line, that’s your moment to position the hip and steer them away. Staying calm helps too. If you panic, your redirect loses precision and your balance wobbles. On the track, confidence isn’t arrogance; it’s the result of practice, listening to your team, and trusting your body’s feedback.

Gear and safety: protect what you’re using

A good hip check is judged not only by its effectiveness but by how safely it’s executed. Proper padding matters. Hip and thigh pads, knee pads, and a sturdy base layer reduce the risk of hits that spill into penalties or injuries. If you’re skating on slick or uneven surfaces, keep your shoes or wheels in good condition, and check the track for debris before you start. The better you’re protected, the more you can focus on the technique and timing that make a hip check work.

A quick recap: the essence of the move

To redirect an opponent using the body for positioning control—That’s the essence of a hip check. It’s not a brute force move; it’s a controlled, strategic tool that helps you shape the flow of a jam. When you sync with your teammates, the hip becomes a reliable way to guide blockers away from your jammer’s lane, buy space, and hold the defensive line together. It’s a small move with a big payoff.

If you’re absorbing the bigger picture of roller derby blocking, keep this frame in mind: hip checks are about steering, not smashing. Practice your timing, stay low and balanced, and keep your arms compact and ready. With patience, you’ll notice your redirects becoming smoother, more reliable, and less prone to penalties.

Final thought: the beauty of control on wheels

Roller derby is a rapid-fire sport where speed, strategy, and grit collide. A well-timed hip check is a quiet shift in the story—a moment where you turn the tide by guiding an opponent rather than overpowering them. It’s an artful balance of physics and finesse, a reminder that in a sport built on speed, labeling and direction matter just as much as raw speed. So next time you’re watching a bout or stepping onto the track, think about your hip as a steering tool—not a blunt instrument—and watch the game bend in your team’s favor.