First off, why is there a “derby stance”? You need 3 things to skate well on the track, speed, stability, and agility the derby stance helps with all 3.

To get into the derby stance, squat down with your feet and knees shoulder width apart, balancing your weight between your feet. Bend your knees to a 90 degree angle, with your knees directly above your skates. Hold your back straight with your chest up and your shoulders back. If you can see yourself in portrait, your toes, knees, and shoulders should all line up vertically.

The goal is to have a strong stance from the waist down and from the waist up to be fluid and relaxed. You should be able to easily turn your heads and shoulders independently from your lower body. Remember to stay low, your legs will work to help you absorb any hits and provide the strength to push and shove back.

In the video below PipSquish at shows the proper technique.

As you’re skating watch out for 3 things:

  1. Engage your quadriceps and core (you can’t sloutch your way to a derby stance).
  2. Get wide to get low, keep your knees apart.
  3. Keep your weight over your skates. Avoid leaning your shoulders past your skates or moving your knees behind your toes.

When you start, the derby stance is going to feel a bit awkward and it’ll be hard to maintain. This is where you off-skates preparation will help you out. Start with squats, squats, and more squats. Make a game of it, hovering over a chair during commercial breaks, or try to challenge yourself with longer wall sits. Also, your core is key, break out those planks and crunches.