1. We try to show up 5 - 10 minutes before our scheduled practice time so that we can chit-chat, put our gear on, and be ready to skate as soon as our time starts.
2. To warm up, we skate 40 laps or 15 minutes (whichever comes first). Then we stretch in the middle of the rink for ~5 minutes.
3. For the next couple hours, our coaches run us through a variety of drills. These drills are designed to teach and train skaters in a variety of roller derby skills, including speed, strength, endurance, agility, hitting, falling, blocking, and skating in a pack. We also sometimes play games (like dodgeball or freeze tag) or learn dance skating moves that help with these skills.
4. ~10 minutes before the end of practice, we skate in the opposite direction (clockwise) to cool down, and then stretch out in the center of the rink.

A few additional tips:

• Since the skill level of our group constantly varies (new members join throughout the year with a wide range of skill levels), we sometimes break out into two groups so that the newer skaters can learn skills that the more experienced girls already know, while the experienced skaters work on some advanced technique. Or we may run two different difficulty levels of the same drill (e.g. a slow and a fast pace line at the same time).
• Don’t worry about not being able to keep up. We’ll encourage you to push yourself; but if the current drill is really too much for you, you can always drop off to the side. If you do, don’t sit down; keep skating around the edge of the rink (or somewhere where you won’t get run over). This will keep your heart rate up and continue to build your endurance.
• If you don’t know what you’re doing, just ask! Most of us started out knowing very little about derby drills, stretching, equipment, injuries, etc. and will be happy to share whatever knowledge we’ve picked up.

When you hear skaters say “You should get USARS,” they’re probably referring to USARS health insurance. USARS annual membership includes up to $50K in supplementary medical/accident insurance for accidents occurring while on skates (though you’ll want to read the fine print to see exactly which types of accidents are covered). Membership is only $40 per year, so if you can afford it we highly recommend signing up. Many roller derby leagues require USARS membership in order to try out for the league, or to attend their open league skate nights. Here’s the application for 2007-2008.

A few things to note:

• When filling out the application, you can leave the “Club ID” blank (PFM doesn’t have one). For “Signature of Club Officer,” ask our President (she who collects dues and drop-in fees) to sign.
• USARS insurance is supplementary, which means they only pay after you’ve maxed out your standard (primary) health insurance. If you don’t have primary medical insurance, USARS will still help pay your bills but your deductible will be much higher.
• USARS membership is valid September - August, rather than for a particular calendar year; so don’t forget to renew in August, or your insurance coverage will lapse.
• If you need USARS insurance on short notice (such as for roller derby tryouts), they can generally hook you up. Just fax in your membership application and then call and ask them to tell you your membership number. They can usually give it to you that same day (or within a few days), so you don’t have to wait for your membership card to come in the mail.
• As mentioned earlier, USARS insurance doesn’t cover all skate-related accidents. For example, injuries incurred while skating on your own time (outside of official roller derby practices or events) aren’t covered. Read the fine print for more details.