Thinking about joining roller derby but not sure what to expect? You’re not alone! Many new skaters show up with questions about how to start, what to focus on, how hard it is, and what gear you actually need. We’ve pulled together advice directly from experienced members of the roller derby community, along with verified beginner guidance from leagues and coaching resources, to give you a helpful, balanced introduction.
Whether you’re brand new to skating or have some experience already, this guide will help you begin your roller derby journey with confidence.
What Roller Derby Actually Is
Roller derby is a fast-paced team sport played on quad skates (4-wheeled roller skates) on a track. Each team puts five players on the track at a time:
- One jammer who scores points,
- Four blockers who work together to help their jammer and prevent the opponent’s jammer from scoring.
Games are played in short sections called “jams,” lasting up to two minutes each, and scoring comes from the jammer passing other players legally on the track. Rules of Sport
It’s a contact sport that relies on strength, balance and teamwork, and it’s known for its supportive and inclusive culture.
Finding Where to Start
1. Find a Local League
Most roller derby leagues offer a new skater or beginner program. These are designed for people who may not have much skating experience. Search for your local league online or on social media, and send them a message asking about their “new skater intake.” Reddit
2. Attend Intro Practices
Beginner-focused sessions are safe environments where you’ll learn foundational skills: balance, stopping, stride mechanics, how to fall safely, and derby-specific movement patterns. midstaterollerderby.org
Leagues usually require that you complete a beginner program before moving into full competitive play, so these sessions are your first step.
Key Skills to Work On Early
Balance and Posture
Good balance is the foundation of derby skating. Keep your knees bent and your center of gravity low. Many skaters learn early that “however low you think you are, you aren’t.” Reddit
Stopping Techniques
Being able to stop quickly and safely is crucial. Derby relies on several stopping methods such as:
- Plough stop: legs form a wide V, like a ski plough, slowing you down.
- T-stop: one skate behind the other pressing to the side to scrub speed. HubPages
Crossovers and Transitions
Crossovers help you turn at speed and maintain momentum around corners, one of the essential derby skills newcomers should practice. Reddit
Body Position
Low stance and forward posture build control and strength. Strength training, like squats and lunges, supports this physical foundation. rollerderbyroster.com
For more training info, see 7 steps to prepare for roller derby season
Gear Basics You’ll Need
Protective gear keeps you safe while you learn new skills and fall like all beginners do. Basic gear includes:
- Helmet (certified for skating)
- Knee pads, elbow pads, wrist guards
- Mouthguard
- Quad roller skates built for derby (What skates do I buy?)
- As a beginner, skates with nylon plates and mid-hardness wheels are perfectly fine. Derby News Network
Roller derby leagues often have loaner gear available so you can get started before investing in your own set. midstaterollerderby.org
Helpful Tips From Real Skaters
Here’s what real derby vets told a new skater asking for advice online:
Build Strength and Flexibility
Doing squats, lunges, and core work outside practice will help a ton. Reddit
Hydrate and Rest
Bring water every practice, and don’t skip rest days. Derby takes physical effort. Reddit
Pick a Derby Name and Number
Choosing your name early helps teammates remember you—and it’s part of derby culture! Reddit
Be Kind to Yourself
Not all progress is smooth. Everyone improves at their own pace. Plateaus are normal. Reddit
Ask Questions
Whether it’s about rules or technique, asking multiple people may help you find the explanation that clicks. Reddit
What to Expect When You Show Up
First Practices
Your first practices will likely focus on fundamentals: balance, stopping, basic skating drills, and safety techniques. Beginners often feel nervous or unsure, and that’s okay—every skater started there. Reddit
Community Support
One of the best parts of roller derby is the supportive community. Coaches, teammates and more experienced skaters tend to help newcomers and celebrate successes together. midstaterollerderby.org
Learning Derby Culture
Derby culture includes names, team roles, NSO (non-skating official) roles, and understanding the rules of the game. Learning to work as a team and enjoy the journey is as part of the sport as learning how to skate fast. AORD
Common Rookie Mistakes and How to Avoid Them
Pushing Too Hard Too Fast
Derby is physically demanding. Avoid burnout by pacing yourself and listening to your body. Reddit
Not Practicing Outside of Practice
Spending time on skates outside official sessions builds confidence and muscle memory. Reddit
Avoiding NSOing or Volunteering
Learning to be a non-skating official (NSO) helps you understand the game deeply, improves your rule knowledge and keeps you involved even on days you’re not skating. AORD
Final Takeaways for New Skaters
- Start slow and build technique first.
- Get comfortable on skates before trying advanced skills.
- Wear all recommended protective gear.
- Join your local league’s beginner program and follow their guidance.
- Celebrate small wins—balance, stops, crossovers, confidence, community.
Roller derby is a challenge, but it’s also rewarding, fun and full of supportive teammates. Keep showing up, asking questions, and pushing yourself just a bit at a time. You’ll be amazed at how far you can come.