Walking into your first roller derby practice can feel intimidating. Overwhelming even.

New space, new people, new skills—and maybe a little voice in your head wondering if you belong there.

We’re here to tell you: you do.

Every single skater you see at practice was once exactly where you are—walking in for the first time, unsure of what to expect. This guide is here to help you feel prepared, confident, and ready to roll.

Your first practice is not about being perfect—it’s about getting comfortable.

We highly recommend starting with our ROOT CAMP, where you and your new cohort of fellow Sprouts (that’s what we call a new skater) will likely start with:

• Introductions and meeting your coaches and teammates (your name and pronouns) - DON’T feel pressured to have a derby name yet! Your name is fine!

• A warm-up (off-skates and/or on-skates)

• Basic skating skills (balance, stopping, falling safely)

• Light drills designed for beginners

No one expects you to know what you’re doing. Seriously. And no one will hit you or pressure you into contact until you’re good and ready and cleared by coaching. That's weeks and weeks away.

Roller derby is a learned skill, and your first day is about showing up, not performing perfectly.

What to Bring to Your First Practice:

Skates

• Quad roller skates (not rollerblades)

  • We recommend derby skates, which are quad skates without a heel, but if you aren’t ready for that investment, whatever you got will be good for now!

• If you don’t have skates yet, check with our league to see if one of our skaters has loaner gear in your size.

• If you want to make the investment, check out our sponsor Bruised Boutique, and use code "HDRD10" for 10% off your purchase! They even have roller derby packages that have everything you'll need (minus a mouth guard).

Protective Gear (Required)

• Helmet

• Mouthguard (We recommend Sisu mouthguards)

• Wrist guards

• Elbow pads

• Knee pads

These aren’t optional—even though you aren’t cleared for contact, you can not step on the rink without these things!

Water

Bring more than you think you need. You will get sweaty; hydration is super important!

Optional but Helpful:

• Sweat Towel

• Extra shirt 

• Snacks for after practice (we recommend protein-forward snacks!)

What to Wear

Think: comfortable, athletic, and breathable.

• Leggings, athletic shorts, or joggers

• T-shirt, tank top, or sports bra

• Layers if you tend to run cold before warming up

You don’t need to “look like a derby player.” Just wear something you can move easily in.

Ok, now that your bag is packed for your first practice, let’s talk about before!

What to Eat Before Practice

Fuel matters! Joining derby, well, this isn’t the time to skip meals.

Try to eat 1–2 hours before practice:

• Carbs + protein (banana with peanut butter, toast + eggs, rice + chicken, etc.)

• Avoid anything too heavy or greasy right before skating

And don’t forget to hydrate throughout the day. Start early in the morning and drink up!

What You Don’t Need to Worry About at Your First Practice:

• Being “good enough”

• Knowing derby rules

• Being in perfect shape

• Knowing how to skate (we will teach you from ground zero!)

• People hitting you. You will need to be cleared for contact long before you start taking hits; this won’t happen in Root Camp or until you’re assessed and ready!

• Looking a certain way

Remember: Derby is for everybody and every body.

What You Can Expect From Us:

• A welcoming, supportive environment

• Teammates who remember what it’s like to be new

• Encouragement, not judgment. 

• Coaches and seasoned teammates who are happy to answer your questions!

• A space where you can grow at your own pace

Your first practice might feel awkward. You will fall. You might feel a little overwhelmed. That’s normal. What matters is that you showed up.

Roller derby isn’t about perfection—it’s about learning, growing, and finding strength in yourself and in your community.

And if you come back for a second practice?
That’s where the magic starts to happen.

Thinking about joining us? Come to a practice, introduce yourself, and give it a try.

We’d love to meet you. Your first team awaits!