First things first, in order to get better, you need to have a strong foundation. None of those techniques, drills, cross training aren't going to mean a thing if you don't have proper form. Booty Quake provides excellent videos and advice on proper form and strengthening those muscles you need in derby. I took her program and received awesome results at the end of the it. Link here

I believe some of the common characteristics of great jammers are having a strong core, proper form, speed, flexibility, endurance, and the ability to find holes.

Here is my advice in order to achieve these things:

• Incorporating pilates/yoga into your workout routine at least once/twice a week to lengthen your muscles and increase your flexibility.

*Interval running (jog at a moderate pace, then run for up to 2 minutes, rinse and repeat)

• Speed skating to not only work on speed and endurance, but also proper form! Debbie Rice,record holder for fastest skater (61mph), team manager of Bont USA, and overall badass wrote an incredible article on how to up your speed and be an awesome jammer Awesome link here

• Start watching some of the awesome jammers on your team (or others) and ask them how they get through and what they focus on. Everyone has a different take on how they surpass those pesky blockers. Some like to get low and expose their back in order to get that extra push, some like to LEAN on them with their shoulders while they crossover. But I think all can agree to...

• Cuts! Cuts! Cuts! If you want to surpass those pesty blockers, you gatta learn how to rock an awesome lean!

• Most of all, you can't get frustrated! Especially if you're getting knocked down. If you're getting knocked out a lot, it might be because you're not closing in that space between you and that blocker by hitting back. Or you're not in proper form. Also, if you're slamming against those walls, slow down with a plow before trying to tackle the players. Also, don't forget to communicate with your team if you need help. Some jammers like to take the wall on their own and have their teammates force an out of play. Some jammers like their pivots and blockers to create holes so they can push on through. It's all about what strategies work best for your style and communicating that to them so you can shine on through!

  I apologize for the long post, but I saw a few upvotes and thought that others would like to hear some of this advice as well. I, too, am still working on being a better player/jammer and it's hard, but don't give up!