Our Ithaca League of Junior Rollers kicked off training for Season 5 with our largest group to date! ILJR skaters can look forward to more opportunities to compete at different levels, and an excellent crew of coaches training the skaters with the skills and sportswomanship needed to succeed.


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The junior derby coaches offer a few reminders to insure this success:

  • Be on time! Arrive by 5:45 to gear up and be on the track at 6pm sharp. IF you can be dressed in your skate clothes before arriving, that may help.
  • Please remember to sign in upon arrival and continue to use name tags while we all get to know each other.
  •  Be welcoming and supportive of your league mates. A few kind words or even just a smile can make a big difference in creating long-lasting friendships on and off the track. Make time to introduce yourself to someone new at each practice.
  • Don’t hesitate to ask a coach for extra help if you are confused about what we are doing. Please be respectful of coaches by giving them your full attention during practice. We have a very big group and any additional noise makes it difficult for everyone to hear what is being discussed. If you have a question or comment about what we are doing, please wait until the coach has finished explaining.
  • Go at your own pace. We all have different levels of skating experience and we are all learning and growing together. Take your time and focus on what you need to improve your skills.
  • Be hydrated and well nourished!  Drink water throughout the day and bring your water bottle to every practice. Be sure to have a small meal about 60 minutes before practice. Skating on a very full stomach can be unpleasant, but skating on an empty stomach can be equally unpleasant. If you don’t have time for dinner, simple snacks like a banana and a handful of trail mix or a granola bar will sustain you while you skate.  Give your body what it needs to perform its best. Hydration continues when practice is over too! Continue to drink water and refuel your body with protein & carbohydrates after every practice.

Below are a few quick videos of strength training and stretches you can do at home. We will be doing strength training exercises at each practice, and you should try to include one or two additional workouts at home each week.

Start with 5-10 reps of each exercise and slowly increase # of reps as your strength builds. Stretching after each practice is very important! Give yourself at least 5 minutes to unwind and relax the muscles you have worked so hard. This will reduce soreness and help prevent injury.

Strength training exercises:

Stretches: (these are shown on skates but are equally beneficial off skates)

(lower body)

(upper body)

Choose a few or do them all!

See you on the track.