First things first—you’ll need a solid derby stance: low, stable, and with bent knees for control. From there, practice accelerating smoothly from a standstill to a sprint, skating at various speeds, and gliding on one foot (both left and right). You’ll also need to weave through cones or obstacles, master tight toe stop runs, and develop lateral movements (side-to-side skating).

Stopping safely is key! Work on your T-stops, plow stops, and hockey stops—all should be controlled and effective. You’ll also need to handle emergency stops within a short distance, so practice bringing yourself to a safe halt quickly.

Falling safely is a big part of derby. You’ll need to be comfortable with one-knee, two-knee, four-point falls, and the baseball slide (or figure-four fall). Most importantly, you’ll need to recover quickly—get back up on your skates in less than 3 seconds every time.

Balance and quick movements are essential. You’ll need to be able to step from one foot to the other while skating, jump over a 6-inch obstacle (both while stationary and moving), and transition smoothly between forward and backward skating. Backward skating itself should feel controlled, and you should be able to look over your shoulder without drifting. Make sure you can do a clean 180-degree turn in both directions, too.

Skating in a pack is a whole different challenge! You’ll need to stay aware of other skaters, adjust your speed to stay with the pack, and navigate safely through it. Practice weaving in and out of a group without losing control.

When it comes to blocking, focus on safe and legal techniques. You’ll need to show you can hold your position, deliver controlled hip or body checks, and receive them without losing your balance. Always stay aware of legal and illegal contact zones to avoid penalties.

Last but not least, you’ll need to meet the endurance requirement: skating 27 laps in 5 minutes on a regulation derby track. This shows you’re fit enough to keep up with the demands of gameplay.