New Recruits

Come join roller derby! All skill-levels welcome for anyone age 18+. Next recruit night TBA.

Tag: skills

FoCo Roller Derby Feature: Rough Haus Episode 1

FoCo Roller Derby Feature: Rough Haus Episode 1

FoCo Roller Derby was featured in the 1st episode of Rough Haus, a new television program on Sundays on KCDO-TV K3 geared toward martial artists, yogis, movement fanatics, herbalists, artists, explorers & more! Check it out!


Welcome to Rough Haus! This episode kicks off the season with Native American fitness, C.O.B.R.A. Self Defense, Roller Derby & Introduction into Movement Methods. Join us as we explore different ways to aggressively redefine safety, fun, and fitness!

Snark Bite #789: My Derby Journey

Snark Bite #789: My Derby Journey

You know that moment when you are inches away from the goals you’ve been working your whole life for when suddenly fate tears the rug out from under you and sends you hurtling into the darkness? That’s how my derby journey began, 2 years before I’d ever heard of the sport.

I was a triathlete a week out from qualifying for the world championships again when I was riding a demo bike in a bike lane. I was passing a wedding when the driver of the limo I thought was empty suddenly opened his door on me, catching my hand as I tried to turn away. My hand absorbed so much of the energy that I hit the ground softly. As I assessed my internal injuries, the driver & his co-worker left me lying there. The coworker told me the accident was my fault and as I hobbled over to the other wedding workers in search of witnesses, the workers huddled up & looked sideways at me like I was Quasimodo.

The accident left me with a crippling condition in my hand that is extremely rare. As I bounced from doctor to doctor searching for answers, the medical community gave me shrugs of “just deal with it,” or worse, “it’s all in your head.” Meanwhile, I was fighting desperately to hang on to the life I had built, believing that I could somehow tough it out and everything would go back to the way it was. Two surgeries later, I was still suffering from chronic pain and sliding into depression as I tried to accept that I could never get back to what I was.

The thing about rare conditions is that you can’t just say their name in public & people will understand what you’re going through. If doctors didn’t believe me, how could a stranger? After all, I looked perfectly normal! My social life was wrapped up in my ability to train & race which meant I wasn’t seeing my friends anymore. And where once I had worked toward grand athletic goals, I now spent my hours online, desperately hoping to find a way back to normalcy. There’s no support groups for what I have so I tried joining a para-athlete group. But when I showed up to one of their activities, unable to fully explain why I thought I might fit, I just felt like an imposter. I wasn’t disabled enough, but I wasn’t fully abled either.

Although my family continued to offer their support, the negativity seeped into my relationships with them too as my world grew smaller and I struggled to get off the couch. I forced myself to go on long walks, but that left me awash in my dark thoughts. On a whim, I dug out my old rollerblades and hit the bike paths. Finally, I’d found an activity that didn’t make my hand hurt! In fact, the wristguard actually helped a bit! But there were not enough miles of path for me and it was still a fight to make myself do it. When I wore my wheels into squares, I went to Skate Ratz and saw videos of roller derby. I didn’t know anything about it but it looked like a lot of fun and you didn’t need hands. I wanted to learn more!

I looked into FoCo Roller Derby and what really got me was the mission statement. Here, spelled out, was everything I had always believed about sport and even better, it was a women’s sport! I wouldn’t be fighting entrenched misogyny like I had in other sports all my life. Bonus!

When I showed up to the New Recruits meeting, I’ll admit I felt a bit out of place. Why would this group accept me when others had not? I didn’t fit any definition of what I thought a roller derby player was but as I watched some of the practice that night, I was mesmerized by how the skaters moved. I wanted to learn how to do that!

Finally, I had found something that forced me to clear my mind completely at every practice, no time to mope about my hand. And it was so engaging that when I was off the rink, I was watching derby videos instead of researching my condition. Instead of fearing the things I couldn’t do, I was striving to learn new things on skates.

But the best part was that I had found a community where I didn’t have to define myself as abled or disabled, just willing. My ability or inability didn’t matter. All that mattered was that I was willing to get back up & try again every time I fell down. And though I’d never realized it before, deep down, that was who I have always been.

Some people think that the hardest part of roller derby is the physical aspects of the sport. I would argue that the hardest part is the dedication required to succeed. But with a team like FoCo, that comes easy!


Urrk’n Derby: Roller Derby T-Stops part 2

Urrk’n Derby: Roller Derby T-Stops part 2

When learning to do a T-stop keep weight in front leg using outside edge, back leg should be lightly touching, don’t shift all your weight onto your back leg. Slowly put pressure evenly onto your back leg; and touch all 4 wheels to the ground. Once your comfortable with the light weight on your back leg then you can start to put the weight in your front leg towards the center of your skate and off your outside edge.

To develop more roller derby skills visit

Urrk’n Derby: Top 5 ways to achieve your 27/5

Urrk’n Derby: Top 5 ways to achieve your 27/5

Do you struggle with 27/5? Have you been working at it for a while? The following 5 steps will help you achieve success.

1. Derby stance

This is an important aspect of derby. Knowing how to shift your weight, and where to shift your weight will help you become comfortable on your skates. For more detail and examples be sure to check out my video below.

 Courtesy of found on

2. Edges

Understanding your inside and outside edges, as well as shifting your weight on your skates will help you with your crosses and straightaway strokes.  This is key to successfully completing the 27/5.  For more detail and examples be sure to check out my video below.


Courtesy of Harmony Havok

3. Crosses

This skill will improve power and speed around the corners and is critical to completing the 27/5. For more detail and examples be sure to check out my video below.

Courtesy of pinterest peppermintellis

4. Straightaway Strokes

Perfecting this technique will improve power and speed on the straightaway. The video below will showcase the perfect approach.

5. Track Position

Perfecting track position will encourage you to complete the 27/5 in the fastest time and helps conserve energy.  This allows speed to carry you up the straightaways and through the corners.  Check out Booty Quakes blog post below. Click on the track to read her post.

Courtesy of Roller Derby Athletics

The 5 steps above are a great starting point to help you meet your 27/5 goal! Click here for access to even more quality coaching videos and let me help you achieve your derby goals.