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Valley Fever Roller Demons



Last Updated: 12/4/2009

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Gender: Female
Status: Single
Age: 100
Sign: Aries

City: Tempe
State: Arizona
Country: US
Signup Date: 8/26/2008

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January 18, 2009 - Sunday 

Current mood:  working
Alot of people have asked about Drills, so here they are...................................


Stretches (work from head to toe; 10 min.)
o    Front Head Roll – from one shoulder to the other, not back
o    Scarecrow – arms out from the waist, head slowly rolled side to side
o    Elbow Pull – one hand on upper back, other hand slowly pulls back on elbow
o    Reach – reach for the sky alternating arms
o    Waist – hands on waist, rock upper body from side to side
o    Hips – sit and pull one knee to the opposite side of your body
o    Thigh/Knee – kneel down and lean back slowly
o    Toe Pull – sit with legs straight in front of you & pull slowly on toe stops
o    Toe Reach – sit with legs straight in front of you and bend down past your feet for back of thigh stretch
o    Ankles – rotate in circles and up/down
Warm Up
o    16 laps around track (about 1 mile)
o    Do not hug inner circle
Group Drills    
Last in Line (5-6 persons)
o    Stay within arms length of the skater in front of you. Do not go inside the black line. Front girl practices setting pace, starting with medium and speeding up a bit by the second song. Speed is increased fast enough to make passing difficult, but not impossible. The last girl in line skates as fast as she can to get to the front, weaving if necessary, etc. No blocking, but the line does try to make it difficult by hugging the inside line.
Speed (usually 2 or 3 people, sometimes all)
o    Sometimes we do this in one big line when everyone is flailing around and not having a good day.
o    Emulate the speed skaters. Touch the shoulder of the girl in front and match speed and strides. Front skater practices steady pace and rhythmic, exaggerated skate strides. Skaters behind practice altering their pace to match and staying perfectly in time. Do this until everyone is in unison.
Lap the Line (everyone)
o    Staying in formation, a shoulder length from the person in front of you, matching pace and strides. But this time form two matching lines an arms length from each other, so you are also matching pace and strides with the person next to you. Then the front girls in each line break away and try to lap the pack to the back, while the new front girls hold the pack at a steady medium pace and concentrate on keeping everyone in line. It is hard to keep the pace going slow enough not to kill the girls lapping, but quick enough to keep everyone from running into you. It’s great practice for skating together in a tight pack and learning rhythm & pacing.



Strength (individual; alternate movements 1-4 )
o    Shoot the Duck – one leg is out like rifle; you’ve seen it before. Do both sides.
o    Squats
o    Foot Tuck – moving at a fast pace, tuck one foot behind the other and do a squat. This one is tough and requires balance and confidence. Do both sides.
o    Knee Drag Recovery – skating at a medium to fast pace, drop knee to the ground, drag & recover. Try to use only the other leg to get upright. Do both sides. DO NOT do this without pads.
Skills (in pairs)
o    See Saw – Holding wrists, whip each other back and forth.
o    Whip & Push – This is hard to explain, but when your jammer is coming around you need to give her a hand. One way to do this is to practice whips – as you’re coming out of a corner, you grab her right wrist with your right hand and whip her out of the corner. The other way is with pushes. Pushes are a solid push straight out in front of you to the jammers waist. You will know she’s ready for a push when she is crouching a little and putting her hands on her knees. Never push down or up, always out, or you’ll send your jammer to the floor. And never push unless you know your jammer is ready.
o    Hop & Stop – Choose some lines on the rink, and in pairs hop the black lines (higher and higher) and take turns yelling stop to see who can come to a dead stop first.
Endurance
o    Haul it at your fastest pace WITHOUT STOPPING for a predetermined amount of time, keep adding to this every week. Stopping for any reason gets you another 5 laps.
o    Cool Down – At slow pace, warm down stretches.
o    Always play and win "Red Light/Green Light" (lame Simon says-type game)
Currently listening:
Thirteenth Step
By A Perfect Circle
Release date: 2003-09-16
5:03 AM 
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January 18, 2009 - Sunday 

Current mood:  working
Skaters wanting to join VALLEY FEVER ROLLER DEMONS,must meet the following requirements.
NO EXCEPTIONS TO THESE RULES WILL BE MADE WITHOUT PRIOR APPROVAL AND WRITTEN PERMISSION FROM THE PRESIDENT AND VICE PRESIDENTS



1. Skater must leave existing league on good terms.
2. Skater must state reason for leaving and submit the following in their league package
     A. Contact numbers for the following:
          League President or Founder
          Team Captain
          Skater Rep
3. Release form from existing league.
4. All dues and fees are to be paid and current with existing league
5. Skater will start league on beginners level, regardless of prior experience, due to O.S.D.A rule set.
6. No skater from an existing league will hold any Board position, Team position (Captain, Co-Captain, or Team Rep) until after one  calender year of being a member of V.F.R.D,in good standing from passing  skills requirements and drafting to existing team.
7. Skaters from an existing league are to be placed on a probationary period of 90 days, during which time they must meet league requirements.
8. Skaters will be placed on existing teams where individual skills are needed accordingly.



  BOARD OF DIRECTORS/ MANAGEMENT POLICES TOWARDS EXISTING SKATERS
1.)At no time, will any TEAM CAPTAIN,COACH,REF,or any other member (I.E. President,Vice President, General Manager or any position of title within V.F.R.D.)sway the influence of a skater joining V.F.R.D., to join one team or another, the skater will be placed on a probationary period at which time upon completion of probationary period, the skater will be placed on the team that will benefit from the skater's individual skills.
2. Any individual within V.F.R.D, caught swaying the influence of individual skater will be subject to immediate and appropriate disciplinary action, as defined under O.S.D.A guidelines and codes of conduct, as well as VFRD. codes of conduct and policies.
Currently listening:
Persistence of Time
By Anthrax
Release date: 1990-08-07
4:55 AM 
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