Detailed Practice Plans – 2007/08

 

 

 

Sat. Dec. 22, 9:00 – 10:30am, WST

 

Technique:        Classic

 

Objectives:        Adding poles while maintaining forward position from ankles.

 

Divide into small country subgroups early if possible.

 

Country

Specific activities/skills/refinements

All

 

Core body position, forward lean, shuffle – use flat practice area tracks

·        Review of full sequence and forward position/falling/hands theory

·        take off skis and do forward lean/forward fall with partner (USST video drill #1).  This is essential concept #1 of classic skiing.  Also stand in BAP and swing arms – basic feeling of upper body swing in classic

·        forward lean with minimal shuffle on skis – maintain forward position, relaxed arm swing, flex should be at ankles (keep boots flat on the ski through as much of the stride as possible, with as much ankle lean as possible while maintaining basic athletic position).  This is essential concept #2 of classic skiing.

·        no poles – glide on one ski drill – who can glide on one ski and count to 3?  More advanced skiers: try this on a gentle downhill

·        shift to gentle uphill section – the only way they will be able to ski uphill is by proper body position.

·        Weight transfer should come from subtle left-right motion of hips, not from a hop

·        Add poles [Norway/advanced - work on “hands up” position].  main objective today is to maintain no-poles forward position from ankles with poles.  This is best done on flat or on gentle uphill.  If skiers become erect with poles, start over – go back to no-poles or to no-skis falling forward drill #1

·        Harder no-poles drill: skipping on skis (skip off skis first – but not in track!)

 

Steeper uphill [if skiers are ready]

·        Advanced:  shorten up stride, forward forward forward (from ankles), add power to weight transfer, ski up hill.  Do step turns around cones downhill if room permits.  Over course of sequence add increasing amount of power – really attack the hill the last time.

 

Double pole.

·        Start by DP up a steep hill.  They need to be forward for this to work – need quick sharp jabs

·        DP as standing broad jump

 

 

 

Sat. Dec. 15, 9:00 – 10:30am, WST

 

Technique:        Classic

 

Objectives:        First classic day!  forward position with ankle flex; complete weight transfer,

relaxed arm swing from shoulders. Focus on low-power skiing.

 

Divide into small country subgroups early if possible.

 

Country

Specific activities/skills/refinements

All

 

Core body position, forward lean, shuffle – use flat practice area tracks

·        Review of full sequence and forward position/falling/hands theory

·        take off skis and do forward lean/forward fall with partner (USST video drill #1).  This is essential concept #1 of classic skiing.

·        forward lean with minimal shuffle on skis – maintain forward position, hands on hips, flex should be at ankles (keep boots flat on the ski through as much of the stride as possible, with as much ankle lean as possible while maintaining basic athletic position).  This is essential concept #2 of classic skiing.

·        add arm swing

·        shift to gentle uphill section

·        no poles – glide on one ski drill – who can glide on one ski and count to 3?

 

Steeper uphill [if skiers are ready]

·        Advanced:  shorten up stride, forward forward forward, add power to weight transfer, ski up hill.  Do step turns around cones downhill if room permits.  Over course of sequence add increasing amount of power – really attack the hill the last time.

·        Finally add poles [Norway/advanced - work on “hands up” position]

·        Try gliding down the hill on one ski only!

 

Double pole – kick for variety.

·        Get timing down

·        [Norway/advanced: Work on power coming from upward thrust]

 

 

 

 

Sat. Dec. 8, 9:00 – 10:30am, WST

 

Technique:        Skate

 

Objectives:        For everyone: fun first day on skis!

                        Technique objective: balance without poles, soccer kick; stability; V2 alternate

 

Note:               Anne Doyle is head coach for this practice

 

All groups:  rhythm of practice should be a few minutes standing as a group going over a basic skill, followed by approx. 10 minutes of nonstop skiing practicing that skill; then this cycle repeats with the next skill/drill/refinement.  During the 10 minutes of skiing, ski next to/pull aside the skiers and provide individual tips and help.  Practice will consist of warmup ski; several of these sets (some will be longer than others), then a game at 10:10.  The suggested specific skills/drills/refinements are listed for each country

 

Country

Specific activities/skills/refinements

All except Norway

 
  1. Start with a complete equipment check.
  2. Pole adjustment:  Even the most advanced skiers have trouble with pole adjustment.  Straps should be adjusted so if you hold your arm out behind you the pole can extend without dropping to the snow.  Idea is open hand at extension with pole coming back into your hand as you bring arm forward.
    Once poles are on, go to some area where you have space and flat or relatively flat terrain.  More experienced groups please yield the closest flattest terrain to the beginners.
  3. No poles skiing with soccer kick.  Focus on lateral push, not forward walk.  Standing on snow practice forward soccer kick, one ski at a time, keeping the ski on the snow.  Do falling forward drill (skis in V, lean forward from ankles, they spread apart and you move forward/fall forward onto snow)
  4. Practice no poles skiing extensively, focusing on soccer kick
  5. Put on poles and do DP.  Try to emphasize proper DP – from abs and engaging core, not bending deeply from the waist (this is hard so don’t make a big deal of it however)
  6. Do V2 alternate.  Focus on rhythm combined with soccer kick.  Russia and Sweden, introduce “pinky in the eye”
  7. Break for games – Peter will be in charge of games

Norway

 

Norway will be without Doro and Jim.  This will be treated as a “captain’s” practice for Norway, led by Eli Hoenig, Hamish McEwen, and Rebecca Smith:

  1. No poles skiing (10 minutes)
  2. DP using abs (10 minutes)
  3. V2 alternate focusing on high hands (10 minutes)
  4. Ski around
  5. Join in games

 

 

 

 

 

Dry land practices

Sun Nov. 18, 3:00 – 4:00pm, PHP

Sun Nov. 25, 3:00 – 4:00pm, WST

Sat Dec. 1, 9:00-10:30am, WST

 

General comments for dry land practices

  • At PHP: Park in the “inner” parking lot – we will be practicing on the grass in front of the park building and going up the old ski slope.  At WST: park towards the road
  • Please bring classic poles – last year’s classic poles should be just right, they should be a bit short for you this year because we will be using them on grass not snow.
  • Wear sneakers/running shoes and weather-appropriate gear (no indoor facilities at PHP).
  • The practices will consist of dry land technique drills and movement such as ski bounding.  The focus is on getting oriented for ski motions – this is not a strength workout (although there will be running and exercise).
  • All dryland except Nov 18: roller skiing in the WST parking lot:
    1. J3 and J4 only please
    2. Bring Solomon boots and a bike helmet.  We will provide the roller skis.  Helmet mandatory – no helmet, no roller skiing
    3. Wearing gloves and sweat pants avoids skinned knees and hands
    4. Roller skiing will be technique-focused, without poles (no prior roller skiing experience needed)
  • November dry land practices are one hour only, Sunday 3:00 – 4:00

 

Coaches: new for this year – we will try splitting up into three or four smaller groups by age (not experience) and will need coaches to lead those groups.  We want to be attentive to making sure new skiers get some sense of what to expect and to feeling integrated with some of the older skiers, not just being part of a giant mass of kids.

 

Approximate practice schedule

 

Activity

Comments

3:00

Hello and practice description

Think and feel skiing

3:05

Warmup jog

 

3:10

Classic drills* 1, 4, 5, 2, 3, 7, 11, 12

Focus on basic athletic position, forward position/fall (bend at ankles), add arm swing (full from shoulder), add legs that follow, one forward position to the next; finally add poles

3:25

Ski bound up hill with poles, “tuck” down hill

Forward position and arm position

Tuck: flat back, balanced

3:35

Skate drills* 1, 2, 3, 4, 5 (limited power only)

BAP, turned out alignment and sway; lateral mobility; forward position + lateral motion = forward motion; add power with pause and balance

3:45

Ski bound up hill/tuck down (with poles)

 

3:50

Short game

 

4:00

Wrap-up discussion

 

*Numbering matches dry land progression numbers in “US Ski Team Skating and Classic Technique and Progressions - 2002”

 

Roller skiing: Focus on BAP, forward position; lateral push with skate, low-power shuffle with classical with good ankle lean – rotate through skiers 

 

Activities for parents during first practice: 

  • New parent Q&A
  • Ski and clothing swap
  • Clothing purchase questions