Detailed Practice Plans – 2009/10

 

Link to Updated Country Lists

 

 

 

 

 

Wednesday Dec. 23, 2009

 

Technique:        Skate for all countries except Norway, Norway will be classic tonight.

 

Objectives:        For all countries except Norway, the Wed. and Thrus. Evening practices will be focused more on skiing than technique drills to keep kids moving and warm.  The following provides a suggested practice plan for tonight:

 

  • No skis, no poles – 5-10 mins – (This is a good way to get the kids warmed up and ready to go)
    1. Begin with classic arm swing (from the shoulders elbows slightly bent, hands up to eye level)
    2. add leg swing (opposite arm and leg swing together)
    3. add hop on one side as the other leg swings forward  (spend about 5 minutes total on the BAP, forward lean, and arm and leg swing/hop)
    4. Start with BAP and rock side-to-side mimicking low energy skiing (keep hips level, torso straight/leading hip over landing foot, fall on to weighted leg, let the un-weighted leg hang in air out to the side).
    5. Add hop after landing to drive body onto un-weighted let
    6. Add V-2 arm swing, punching the hands up and out to lead the body side-to-side
    7. Try simulating V-2 Alt and V1 poling motion/timing
    8. Keep hips up with as much forward lean as possible
  • On snow
    1. If necessary, divide group into sub groups of similar speed/skill
    2. Start with no poles and ski for 10-20 mins
    3. Add poles and ski for 30 mins
    4. For skiing with and without poles:

Ø       Set up a small loop and play follow the leader

Ø       Set up a figure 8 and play follow the leader

Ø       Set loop up on hill with gates on the downhill portion

Ø       Go for an adventure ski

    1. While skiing with the kids look for good BAP, hips up, complete weight transfer, proper hand height and arm motion.  Work with kids one-on-one while skiing (keep them moving!)
    2. Have FUN!

 

Saturday Dec. 19, 2009

 

Technique:        On-Snow – Skate Technique

 

Objectives:        BAP, balance, weight transfer, efficiency, uphill skiing, fun!!

 

9:00 – 9:10  Divide into country groups and warm up

  • No skis, no poles – 10 mins
    1. Begin with classic arm swing (from the shoulders elbows slightly bent, hands up to eye level)
    2. add leg swing (opposite arm and leg swing together)
    3. add hop on one side as the other leg swings forward  (spend about 5 minutes total on the BAP, forward lean, and arm and leg swing/hop)
    4. Start with BAP and rock side-to-side mimicking low energy skiing (keep hips level, torso straight/leading hip over landing foot, fall on to weighted leg, let the un-weighted leg hang in air out to the side).
    5. Add hop after landing to drive body onto un-weighted let
    6. Add V-2 arm swing, punching the hands up and out to lead the body side-to-side
    7. Try simulating V-2 Alt and V1 poling motion/timing
    8. Keep hips up with as much forward lean as possible

 

9:10 – 9:30  On Snow – Technique (see skate technique progression drills for full descriptions)

  • Put on skis (no poles), start with review of basic athletic position (BAP)
  • Look for good bend/flexibility at the knees and ankles
  • Hips should be up
  • Have skiers place their skis in the “V” position and then have them shift their weight forward by bending at the ankles until their skis start to slide (keep hips up!)
  • Repeat several times until the skiers are comfortable with starting the skis sliding
  • Add in side-to-side weight transfer, focusing on leading with the hips
  • The non-skiing leg should be left to naturally hang to the side waiting for the next weight transfer.
  • Skiers should stop and initiate skiing several times working on complete weight transfer to the gliding ski
  • This drill should be done on a slight down hill, level and up hill terrain
  • The more proficient skiers should add in the soccer kick at the end.  Once this is mastered, add in some power.
  • Setup a practice loop 20-50 yards long where the skiers ski up hill just using gravity and weight transfer.  The more uphill skiing the better!
  • Add poles and focus on efficient lower body position and skiing on flats and up hill.

 

9:30-9:50  On Snow – Technique

  • Introduce and work on V1 uphill
  • Hot foot drill
  • Focus on quick upper body poling  and timing – hands lead legs
  • Quick short poling strokes
  • Keep hip up
  • Lean from ankles/knee bend
  • Set up uphill/down hill circuit to practice V1 and downhill skiing

 

9:50 – 10:00  Easy ski w/ poles

  • Norway ski with PowerPops for a few minutes

 

10:00-10:30  Group Game and relays