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Teaching Alpine Skiing Skills

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Teaching Alpine Skiing Skills ALPINE SKIING COACHING GUIDE Teaching Alpine Skiing Skills Special Olympics Alpine Skiing Coaching Guide Teaching Alpine Skiing Skills Table of Contents Warm-up 5 Stretching 9 Upper Body 10 Low Back & Glutes 13 Lower Body 14 Stretching - Quick Reference Guidelines for On and Off Snow 17 Alpine Skiing Training 18 Dry-Land Training 18 Dry-Land Training Drills 19 Balance and stance 19 Walking the line (can include a balance beam) 19 Relay drills (serving tray) 19 Dry-land race course simulation with ski poles 19 Hopping the line 19 Sport Activities 19 Agility and Quickness 20 Agility Ladder Drills 20 Side Step Drill 20 Shuttle Run Drill 20 Hopping the line 20 Stair Walking/Running 20 Endurance 20 Hill Climbers 20 Distance Running 21 Fartlek Training 21 Mountain Biking and Road Biking also train endurance. 21 Action/ Reaction 21 Red light, green light 21 Tag games 21 Whistle drills 21 Start Gate Drills 21 Alpine Skiing (On-snow) Drills 22 Garlands 22 Thumpers 22 Squash the grape/orange 22 Sideslip 22 Bunny hops 22 Falling leaf 22 Frog jumps over the log 22 Funnel Turns 22 Hourglass 22 Leapers 22 Crab-walk 22 On-snow Training 23 Beginner Skier 23 Skill Progression Beginner Skier 23 Put on Equipment 24 2 Special Olympics Alpine Skiing Coaching Guide- September 2007 Special Olympics Alpine Skiing Coaching Guide Teaching Alpine Skiing Skills Faults & Fixes Put on Equipment 24 Walk in Ski Boots 25 Faults & Fixes Walk in Ski Boots 25 Walk on skis on snow 26 Faults & Fixes Walk on Skis on Snow 27 Side step 28 Faults & Fixes Side Step 28 Straight run/ Straight wedge 29 Faults & Fixes Straight run/ Straight wedge 30 Wedge turn to a stop or Flat ski turn to a stop 31 Faults & Fixes Wedge turn to a stop or Flat ski turn to a stop 32 Riding a ski lift (ski lift awareness) 33 Faults & Fixes Riding the ski lift (ski lift awareness) 33 Controlled linked turns on easiest terrain 34 Faults & Fixes Controlled linked turns on easiest terrain 35 Novice Skier 36 Skill Progression Novice Skier 36 Controlled linked turns on a novice course 37 Faults & Fixes Controlled linked turns on a novice course 38 Develop fundamental movement patterns through the turn 39 Faults & Fixes Develop fundamental movement patterns through the turn 39 Ski the easiest terrain on the mountain under control 40 Faults & Fixes Ski the easiest terrain on the mountain under control 40 Vary turn size and shape 41 Faults & Fixes Vary turn size and shape 41 Perform a Christie-type turn (skidded turn) 42 Faults & Fixes Perform a Christie-type turn (skidded turn) 42 Perform Christie-type linked turns (skidded turns) on an intermediate course 43 Faults & Fixes Perform Christie-type linked turns (skidded turns) on an intermediate course 43 Intermediate Skier 44 Skill Progression Intermediate Skier 44 Perform Christie-type linked turns (skidded turns) on an intermediate course 45 Faults & Fixes Perform Christie-type linked turns (skidded turns) on an intermediate course 45 Refine fundamental movement patterns through the turn 46 Faults & Fixes Refine fundamental movement patterns through the turn 47 Change radius of turns to suit snow conditions and terrain 48 Faults & Fixes Change radius of turns to suit snow conditions and terrain 48 Perform controlled open parallel turns 49 Faults & Fixes Perform controlled open parallel turns 50 Perform controlled open parallel turns on an intermediate course 51 Faults & Fixes Perform controlled open parallel turns on an intermediate course 52 Advanced Skier 53 Skill Progression Advanced Skier 53 Perform consistent open parallel turns on an advanced course 54 Faults & Fixes Perform controlled open parallel turns on an advanced course 55 Increase and decrease speeds on difficult terrain 56 Faults & Fixes - Increase and decrease speeds on difficult terrain 57 Carve turns in a variety of shapes and snow conditions 58 Faults & Fixes Carve turns in a variety of shapes and snow conditions 59 Special Olympics Alpine Skiing Coaching Guide- September 2007 3 Special Olympics Alpine Skiing Coaching Guide Teaching Alpine Skiing Skills Perform dynamic parallel turns on an advanced course 60 Faults & Fixes Perform dynamic parallel turns on an advanced course 60 Cool-Down 61 Modifications and Adaptations 62 Modifying Exercises 62 Accommodating an Athlete s Special Needs 62 Modifying Your Communication Method 62 Modifying Equipment 62 Adaptations 62 Outriggers 62 Mono-skis or bi-skis 62 Toe clips 62 Orthopedic Impairments 62 Auditory Impairments 62 Visual Impairments 63 4 Special Olympics Alpine Skiing Coaching Guide- September 2007 Special Olympics Alpine Skiing Coaching Guide Teaching Alpine Skiing Skills Warm-up A warm-up period is the first part of every training session or preparation for competition. The warm-up starts slowly and gradually involves all muscles and body parts. In addition to preparing the athlete mentally, warming up also has several physiological benefits. The importance of a warm-up prior to exercise cannot be overstressed. Warming up raises the body temperature and prepares the muscles, nervous system, tendons, ligaments and cardiovascular system for upcoming stretches and exercises. The chances of injury are greatly reduced by increasing muscle elasticity. Most skiing exercises work on strengthening the stomach and leg muscles, as well as overall flexibility. Several categories should be considered and incorporated into your fall dry-land training program. Warming Up: Raises body temperature Increases metabolic rate Increases heart and respiratory rate Prepares the muscles and nervous system for exercise The warm-up is tailored for the activity to follow. Warm-ups consist of active motion leading up to more vigorous motion to elevate heart, respiratory and metabolic rates. The total warm-up period takes at least 25 minutes and immediately precedes the training or competition. A warm-up period will include the following basic sequence and components. Activity Purpose Time (minimum) Slow aerobic walk/ fast Heat muscles 5 minutes walk/ run Stretching Increase range of movement 10 minutes Event specific drills Coordination preparation for training/competition 10 minutes Aerobic Warm-Up Activities such as walking, light jogging, walking while doing arm circles, jumping jacks and directed free skiing. In Alpine skiing, many of these exercises can be implemented on snow, at the bottom and/or top of the slope. Walking Walking is the first exercise of an athlete s routine. Athletes begin warming the muscles by walking slowly for 3-5 minutes. This circulates the blood through all the muscles, thus providing them greater flexibility for stretching. The sole objective of the warm-up is to circulate the blood and warm the muscles in preparation for more strenuous activity. Running Running is the next exercise in an athlete s routine. Athletes begin warming the muscles by running slowly for 3-5 minutes. This circulates the blood through all the muscles, thus providing them greater flexibility for stretching. The run starts out slowly, and then gradually increases in speed; however, the athlete never reaches even 50 percent of maximum effort by the end of the run. Remember, the sole objective of this phase of the warm-up is circulating the blood and warming the muscles in preparation for more strenuous activity. Special Olympics Alpine Skiing Coaching Guide- September 2007 5 Special Olympics Alpine Skiing Coaching Guide Teaching Alpine Skiing Skills Directed Free Skiing Directed free skiing allows the athlete to warm up, on snow, by taking several ski runs prior to skill specific training or competition. This circulates the blood through all the muscles, thus providing them greater flexibility for stretching. Again, the sole objective of this phase of the warm-up is circulating the blood and warming the muscles in preparation for more strenuous activity. Stretching Stretching is one of the most critical parts of the warm-up and an athlete s performance. A more flexible muscle is a stronger and healthier muscle. A stronger and healthier muscle responds better to exercise and activities and helps prevent injury. Coaches should encourage a regular stretching routine for all athletes throughout the entire season to maintain flexibility. Please refer to the stretching section for more in-depth information. Event Specific Drills Drills are activities designed to teach sport skills. Progressions of learning start at a low ability level, advance to an intermediate level and, finally, reach a high ability level. Encourage each athlete to advance to his/her highest possible level. Drills can be combined with warm-up and lead into specific skill development. Skills are taught and reinforced through repetition of a small segment of the skill to be performed. Many times, the actions are exaggerated in order to strengthen the muscles that perform the skill. Each coaching session should take the athlete through the entire progression so that he/she is exposed to all of the skills that make up an event. Specific Warm-up Activities Dry-land Arm circles (small to large, large to small) Jumping jacks/ star jumps Ring around the pole Using poles to help athletes stretch, i.e., range of motion On-snow (without skis) Arm circles (small to large, large to small) Jumping jacks/ star jumps 6 Special Olympics Alpine Skiing Coaching Guide- September 2007 Special Olympics Alpine Skiing Coaching Guide Teaching Alpine Skiing Skills Ring around the pole Using poles to help athletes stretch, i.e., range of motion On-snow (with skis) Arm circles (small to large, large to small) Using poles to help athletes stretch, i.e., range of motion Trunk twists Quadriceps stretch with ski up Special Olympics Alpine Skiing Coaching Guide- September 2007 7 Special Olympics Alpine Skiing Coaching Guide Teaching Alpine Skiing Skills Side lunges Skating Tag games 8 Special Olympics Alpine Skiing Coaching Guide- September 2007 Special Olympics Alpine Skiing Coaching Guide Teaching Alpine Skiing Skills Stretching Flexibility is critical to an athlete s optimal performance in both training and competition.
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