Roller Derby training plans, built for your goal
Roller derby asks skaters to hold a low, athletic stance for an entire jam while absorbing and delivering hits, which makes hip and core endurance as important as any skating skill. SportBlox builds your roller derby training plan around your goal, current level and whether you play blocker or jammer.
Who it's for
Jammer acceleration
Explosive starts and agility work for jammers needing to break through the pack quickly.
Blocker wall strength
Hip, core and lower-body strength for blockers holding position and delivering legal hits.
First season fitness
Foundational low-stance endurance and skating conditioning for newer skaters building game fitness.
A week of roller derby training
Example: a blocker building hip and core strength for the wall. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like holding the low stance late in a jam, lateral agility under pressure, acceleration out of the pack and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Roller Derby training plan FAQ
How many sessions per week does the plan include?
Typically 5–6 sessions mixing strength, conditioning and skating-specific drills, with a rest day included.
Do I need a rink or track to follow this?
The strength and conditioning sessions can be done anywhere — tell SportBlox your track access and it schedules skating-specific drills around it.
Is this suitable for a first-season skater?
Yes — set skill level to Inexperienced and the plan builds foundational stance endurance and skating fitness before contact-specific strength work.
Will it fit around my team's practice schedule?
Yes, tell SportBlox your team practice and scrimmage days and the plan builds individual training around them.
Does the plan differ for jammers versus blockers?
Yes — tell it your primary position and it weights training toward explosive acceleration for jammers or hip/core hitting strength for blockers.
Build my free roller derby plan
Free to generate. No credit card required.
Build my free plan