Snowsports Handbook 2020 Snowsports Program

The Shelford Girls’ Grammar Snowsports Program provides an opportunity for girls to further develop their skills and to represent the School in the Victorian Interschools Championship in August each year. This Handbook provides information about these activities.

Key information Parent/guardian support Divisions • The Victorian Interschools As with various co-curricular activities, Competitors are divided into the competition will be held from it is not possible for the School to following divisions based on school Monday 24–Sunday 30 August. compete without the active assistance years. Cross Country runs on Sunday of parents and guardians, and in 9 August. that regard the Shelford Snowsports Primary (Mon–Tues) Committee plays an active support • Students compete in divisions Division 4 – School Years 5 and 6 role. Shelford is required to provide depending on their year level. Division 5 – School Years 4 and under officials for each day of competition, as (for all events except Alpine) • Junior School divisions compete well as team managers for our teams. Division 6 – School Year Prep (Years 1 Monday to Wednesday. It is vital that we have the support and 2 Alpine only) of parents to fill these positions • Senior School divisions compete and encourage our students. The Wednesday to Sunday. Secondary (Thurs–Sun) Interschools Championships are a Division 1 – School Years 11 and 12 • The events are Alpine , very busy and exciting time. This is an Division 2 – Schools Years 9 and 10 Giant Slalom, Skiercross, Moguls. amazing week of competition and any Division 3 – School Years 7 and 8 assistance is greatly appreciated. • Girls compete individually and in Each division is further subdivided into teams according to their year level Generally, managing a team involves boys and girls. and ability. distributing any uncollected bibs, ensuring athletes are in the right place at the right time, ferrying unwanted Team and requirements Outcomes gear to the bottom of the course Depending on numbers, several teams • Fun and fitness while competing as (on or ) and looking may be selected in each division. All a team against other schools. after the students before and after This Handbook is designed to provide Shelford families with helpful and relevant girls who are able to /snowboard, the event. Only competent skiers • Optimal safety of all involved. turn in control on a blue run and ride information regarding Snowsports. We encourage students to participate, and snowboarders should perform a T-bar will be included in one of the extend their competition experience, and enter teams in the various disciplines • Encouragement of parental support the role of team manager, unless it teams. available at the Victorian Interschools Competition. and family involvement. is possible to walk to the event. The event organisers require each school Teams will be formed at the discretion • The focus is on participation to contribute volunteer race officials. of the Head of Sport and the in the Victorian Interschools You do not need to be an expert skier or snowboarder as the level of If the school fails to provide officials Snowsports Committee Members. Championships. competition is aimed at every type of participant from novice to expert. In any of for an event, its teams in that event, In order to qualify for the team any the Victorian Interschools competitions you will see a wide variety of participants risk disqualification. Parents will be new team members must present Key contacts designated an event to officiate. themselves to the Head of Sport or in both ability and age. We look forward to supporting your daughter through Melita Speirs (or another Snowsports the competition. Shelford Staff Snowsports events Committee Member) on the mountain Chelsea Dabner at Mt Buller, this would usually occur Competitors can participate in any of Shelford Head of Sport in the Term 2 holidays. Please arrange the following disciplines: Please note that in 2020 Mobile: 0418 136 377 this with us before you go to the Shelford will not be Email: [email protected] • Alpine Giant Slalom mountain so a meeting place and time can be arranged. providing staff members • Skier Cross • Moguls Snowsports Committee – Note: New students/competitors who on the mountain for the • Snowboard Giant Slalom (no novice Shelford Parents have not been sighted by the Head duration of the Interschool boarders) We welcome new parents, so please of Sport or Snowsports Committee • (no novice competition. However, we contact Melita if you wish to join the representative, will not be eligible to boarders) will still coordinate team committee. join the team and therefore will not be • Ski or Snowboard able to compete. entries and bib collection Melita Speirs: 0419 175 055 Slopestyle (experienced only) for participants. Julian Cross: 0439 039 456 • Cross Country (individual or relay, experienced only)

Shelford Snowsports Handbook | 1 2 | Shelford Snowsports Handbook Shelford Snowsports Handbook | 3 Events and disciplines

Details of each event and discipline is provided below. Each team is to supply a team manager. down a timed course with banks and Event distances are a maximum of Race clothing jumps, each competitor will have one 1.5km for relay events: qualifying run. All competitors must wear a Safety • Division 1 to 3 relay, approximately Alpine Giant Slalom Freestyle Ski – Moguls starter. Each competitor will have two Standards approved or competition runs with the best of the Form of course inspection and training 1–1.5km per team member helmet in all disciplines, will be set by race jury. In some cases A team consists of a maximum of four A team consists of a maximum of two runs counting toward individual • Divisions 4 and 5 relay. approx except for Cross Country. Helmets an inspection from outside the fenced skiers. three skiers, minimum two. and team results 0.5–1km per team member must also be worn by all competitors off area maybe the only form of for course inspection and competition. Burnt Hut Spur (Junior: Monday and Bourke St (Junior Monday and inspection allowed. Bike, surfing or other helmets are not Tuesday; Senior: Thursday, Friday and Tuesday) Chamois (Senior Wednesday, Snowboard Giant Slalom Scoring acceptable. Saturday) Thursday and Friday) No novice boarders Cross Country Skiing The top three teams and individuals All competitors must wear appropriate Competitors ski down a timed course, Participants complete runs down the A team consists of a maximum of are awarded in each event, except ski outerwear that covers the from a race start through gates to mogul course with bumps, and must (Classical) three snowboarders. the Cross Country Relay where only torso, arms, legs and hands. Short a finish line at the other end of the execute at least one jump, this is Must be experienced the teams are recognised. The top six sleeve t-shirts may not be worn on their course. The gates are set a moderate judged by three judges. Refer to the Equipment: Competitors must wear Please note: Must be experienced. teams and top 15 individuals from an own during course inspection or for distance apart. Each competitor Moguls Jump degree of difficulty chart. both race bibs and helmets while Shelford unable to supply staff for this event are considered for an invitation any of the races. completes two runs, and receives a inspecting the course and racing. The course is open for inspection event. to the Australian Championships. time provided she is not disqualified, Race suits are permitted in Divisions for one hour prior to the event and Venue: Burnt Hut Spur (Junior: Events with less than 30 starters will for example, through missing a gate. Team: A team must consist of three 1–4 alpine events. However, race suits practice runs until ten minutes prior to Wednesday, Senior: Saturday and qualify top six teams and top ten skiers. are not permitted in Division 5 and 6 Prior to the start of each run, the start time of the first event of the Sunday) individuals. Alpine events. competitors complete a course day. Venue: Tirol Flat (Access via Northside Competitors board down a timed To achieve a team score, teams need inspection by: side slipping from top Express, ABOM Express Or on foot course from a race start through gates to include: Snowboard Cross and Race to bottom for Divisions 1, 2 and 3 from from the Arlberg) Ski Slopestyle and to a finish line at the other end of the suits must not be worn as outerwear by the side of the course not in the race • 3–4 competitors for Alpine. Fastest course. The gates are set a moderate Cross Country Classical is a cross competitors on course. line. Competitors may push onto the Snowboard Slopestyle three times from the first and distance apart. Each competitor country event raced using classical Ski and snowboard suits must be two course to inspect the race line and then Experienced only second runs are added together completes two runs, and receives a technique with classical skis. These pieces (jacket and pants). The clothing push back to the side of the course. Individual event and event is only time provided she is not disqualified, events are conducted at one time • 2–3 competitors for Skiercross, must be loose fitting with at least Side slipping or snow plough from top open to Divisions 1–3. for example, through missing a gate. over a single course on a mass start, Freestyle Moguls, Snowboard 60mm gap between the material and to bottom for Division 4, 5 and 6 only. Athletes will race in bib order in the with the first across the line being the Giant Slalom, Snowboard Cross, the bicep. In addition, if the sleeves Venue: Skyline (Junior: Monday and first run, and reverse bib order in the winner. Ski Slopestyle and Snowboard of the jacket do not have thumb holes Tuesday, Senior: Friday and Saturday) second run. Slopestyle Skier Cross The courses are of varying distances, and can easily slide up the arm long Previous high level coaching in The course is open for inspection for depending on the Division. Division 5 • Team results in Snowboard Cross sleeve undergarments must also be A team consists of a maximum of four executing controlled straight air on 30 minutes prior to the race start of the competes on the shortest course, while and Ski Cross are calculated on worn. skiers. a green or S category jump and, first event of the day. Competitors must Division 1 competes on the longest two best times/scores from the first Competitors are not permitted to wear controlled 50/50 (snowboard) or Venue: Skyline (Junior: Monday and correctly wear and display race bibs in course. qualifying run or use music players or phones for straight grind (skier) on a five metre Tuesday, Senior: Wednesday and order to complete course inspection. the duration of their event, including box. Competitor must also be able • Snowboard Giant Slalom team result Saturday) Course inspection may be carried out start marshalling, course inspection, or to ride/ski switch in a controlled way Cross Country Relay will be calculated by adding the by side slipping through the course. whilst racing. Failure to adhere to this In Skier cross, participants ski down down a blue run. Previous competition Must be experienced fastest two runs in each of the two will result in disqualification. a terrain type course, marked with experience and or coaching/lessons runs together Please note: Must be experienced. gate flags and other markings and will are advised and will need to checked Snowboard Cross • Moguls, Ski and Snowboard Shelford unable to supply staff for this have a series of manmade and natural by the Head of Sport. No novice boarders Slopestyle team results will be event. obstacles (ie jumps, rolls, waves, table calculated by adding the two best Participants ski/board on a course A team consists of three competitors. tops, banked turns etc.). The event is Team: A team must consist of three consisting of two table top jumps with competitors run scores together. timed. Each competitor will have one Equipment: Competitors must wear skiers. varying levels of take-off difficulty • Three competitors for the Cross qualifying run. both race bibs and helmets while provided on each jump. Two boxes/ Venue: Tirol Flat (Access via Northside Country Classical and Relay. The inspecting the course and racing. A form of course inspection will be jib features will also be installed Express, ABOM Express or on foot lowest combined times of all three set by race jury. In most cases an on the course with easier and Venue: Venue: Skyline (Juniors: from the Arlberg) team members will determine the inspection from outside the fenced more challenging entries onto the Wednesday. Seniors: Friday, Saturday Competitors complete a full course team results. off area is the only form of inspection boxes provided. Each training and Sunday). and tag the next team member to then allowed. competition run start will be controlled Further in-depth scoring details for In Snowboard Cross, participants board complete their course. The first team by the appointed chief of course/ each event can be found on the across the line wins. Victorian Interschools website.

4 | Shelford Snowsports Handbook Shelford Snowsports Handbook | 5 Competition information Planning your trip

The following information is essential and relevant to all visitors to alpine areas, regardless of All students competing in Interschools Competitions must be accompanied by a parent or the length of the visit or the type of alpine activity. guardian.

Important supervision Disqualifications Ceremonies and daily Accommodation Clothing Costs requirements Reasons for disqualification include: presentations All students competing in Interschools Alpine weather is unpredictable and a See 2020 costs document. Dates It is important to note that Shelford skiing without correct bibs, false name, All Shelford students on the mountain Competitions must be accompanied fine sunny, day can quickly deteriorate for payment will be outlined in an will only approve student participation false start, being late to start, accepting should represent the School in the by a parent or guardian. It is the into cold, wet, high wind or blizzard accompanying letter to parents. as part of the Shelford Snowsports outside help in a race, unjustifiable official Opening Ceremony Parade responsibility of each family to conditions. Your clothing, therefore, program if a parent is present at all requests for a re-run, skiing off on the Monday Evening. This is held arrange their own accommodation. must be versatile and you should have CareMonkey times when the student is on the designated course, unsportsmanlike in Village Square from approximately Generally, families arrive at Mt Buller ready access to protective clothing. behaviour or conduct. the day before the first event and Parents MUST sign permission details mountain. This responsibility cannot 6.15pm to 7pm followed by Fireworks. Clothing can be divided into two leave after the medal presentations in CareMonkey and submit by the due be delegated to any other party. All Girls are required to wear the correct layers – the inner, insulating layers for the last event. Please book your date, in order for parents will be asked to sign that they Protests Shelford Sports uniform. and the outer windproof layer. Before accommodation early. Accommodation acknowledge this condition as part of you buy clothing, seek expert advice students to be eligible to compete. The rules of the Victorian Interschools The Closing Ceremony will be held bookings in the Interschools Week are the general consent form. and remember ‘showerproof’ is not Keep an eye out for a reminder via Competition: Shelford staff are the on Saturday evening at the end of extremely heavy, and you may miss out waterproof. email. only persons able to lodge a protest. the week; there are fireworks and if you leave it too late. Information on a Race meeting Parents or competitors are not allowed schools parade along a path with other range of available accommodation can schools. Students must meet their team to lodge a protest, otherwise the team be found using the following details: Skin and eye protection Victorian Interschools or School may be disqualified. manager at the top of the racecourse • mtbuller.com.au/accommodation Sunburn can be a serious problem, website and other links five minutes before course inspection Meeting points and times even on cloudy days. In addition to • Buller Holidays: 1800 285 537, Please visit the Victorian Interschools opens. Presentations protective clothing, always use a good Meetings can become difficult in bullerholidays.com.au website to familiarise yourself with the sunscreen with a high SPF to protect All presentations are at 5pm in the Mt the snow depending on crowds and latest information for students and • Mt Buller Apartment Management: skin exposed to direct sunlight. To Buller Sports Hall. All girls are expected weather conditions. Please ensure parents. 5775 3112 protect your eyes from the glare of to wear their uniform you are at the correct meeting points the snow, the use of high quality Victorian Interschools website: well ahead of time. Please take into When planning, it is important to Shelford tracksuit pants, Rugby Jumper sunglasses or goggles is essential. vicinterschools.com.au consideration queues and lift delays. prepare your vehicle for a trip to the and Spray Jacket. Each parent and team manager will snow, organise your clothing and Mt Buller information: be given a card and lanyard with all equipment and arrange to leave Helmets mtbuller.com.au competitors’ names, contact details, details of your trip with another family Helmets are compulsory. bib number, event details etc. Please member. wear this at all times during the event Snow chains are required for all days. overnight visitors, if you plan Food guidelines on driving up and parking on the Food provides energy for movement mountain. They are not required if you and for maintaining your body are planning on parking in Mirimbah temperature. Don’t skip breakfast. and catching the bus to the village. Eat a little more than normal and eat often (to avoid low blood sugar levels). Carry high energy foods which can be eaten with little preparation. Intake of liquids, sweet if possible, should be frequent. Popular high energy foods include nuts, chocolate bars, hot drinks and soups, cheeses, raisins, sultanas and even glucose lollies.

6 | Shelford Snowsports Handbook Shelford Snowsports Handbook | 7 Other information

Costs Interschools Code of Only ski/snowboard on runs suitable • Name all clothing including helmets, Snowsports Pathways to your skill level goggles etc. See 2020 costs document. Dates Conduct – beyond the Victorian Mt Buller Alpine Resort • Do not ski/snowboard too fast and • Separate your skis or split them with for payment will be outlined in an The Victorian Interschools has zero Interschools contacts out of control. If you find yourself someone else, a name on skis is also accompanying letter to parents. tolerance to any breach of the Code skiing or snowboarding out of a good idea. Any girls wishing to participate in Mount Buller Reservations: Simon of Conduct. The Victorian Interschools control, fall down on your rear end further snow training/competitions Pluime, 0418 590 055 Code of Conduct applies to all • If loss or theft occurs contact the Parent permission or on your side, the softest parts of can refer to the websites below. The participants, parents and teachers on police or resort staff immediately, Southern Cross Ski Lodge: your body. Athlete pathways across all disciplines Parents must sign permission details giving them a full description of all 5777 6225 the field of play and in the Mt Buller in Australia start above Interschools in CareMonkey and submit by the • Do not ski/snowboard in out– items. village at all other times during the competition. Many children each year Mt Buller Alpine Resort due date, in order for students to be of–bounds areas and never ski/ event week. train and compete with the various Management: 5777 6077 eligible to compete. Keep an eye out snowboard alone. for a reminder via email. By participating in Interschools events Victorian Interschools resort based clubs in Victoria. From Mr Buller : 5777 7877 and programs, participants agree to • Look out for your team mates and there, children can participate in Rules Mr Buller Ski Patrol: 5777 7808 accept the consequences of any breach ski together as a team. development squads and camps as Victorian Interschools Victorian Interschools Rules are they further their pursuit to be an of these codes. These may include, • Adequate rest, nutrition and Mr Buller Medical Centre: available on the Interschools website. elite athlete in their chosen discipline. website and other links depending on the nature and severity energy replenishment will enhance 5777 6185 There are several inclusions in the rules. To assist with information about of the breach: performance and reduce the Please visit the Victorian Interschools These are listed under the General the Athlete Pathway please visit Mt Buller Information Centre: • Disqualification from an event of an likelihood of injury. website to familiarise yourself with the Rules. vicinterschools.com.au/athlete-pathway 5777 6077 latest information for students and individual, team or school • If you are tired, stop and rest. to find organisations which conduct Mt Buller Police: 5775 2555 parents. All Competitors, Team managers, • Loss of competition points Fatigue is a risk factor for injuries. programs as part of the Athlete Parents, and Snowsports Coordinators Buller Holidays: 5777 7555 Victorian Interschools website: pathway in Victoria, such as: • Rejection of future entries of an • If you are involved in a collision or need to read through the rules before vicinterschools.com.au RACV Mansfield: 5775 2256 individual, team or school witness an accident, alert Ski Patrol, the competition. • Ski and Snowboard Australia Mt Buller information: remain at the scene and identify • Mt. Buller Race Club Supermarket Mt Buller: 5777 6133 • Confiscation of lift passes. Any Instructors or coaches acting on mtbuller.com.au yourself to the Ski Patrol. • Falls Creek Race Club behalf of a school are bound by the Mt Buller Bus Lines/Taxi: 5777 6070 Parents and students should • Hotham Racing Squad • If possible, cross a pair of skis in the rules of competition and as such will familiarise themselves with the Code • Team Buller Riders Mirimbah Store and Petrol Station: snow to alert ski patrol or others in be treated as a representative of that Snowracer of Conduct which can be found here: • Olympic Winter Institute of Australia 5777 5529 the vicinity. school. The website snowracer.com.au is vicinterschools.com.au/code-conduct-0 • Transition Snowboarding an initiative of Ski and Snowboard Please view this link vicinterschools. • Hotham Freeski Australia, supported by the Australian Snow equipment com.au/rules-and-judging to refer to Alpine Responsibility the quick link on the right hand side of Sports Commission and the Australian • Keep equipment in good working Code the page to view the Rules document Ski Areas Association. The aim of order. and the Judging Snowracer is to quantify, engage with Regardless of how you enjoy your • Ensure a professional undertakes Guidelines. and support all recreational Snowsport sport, always show courtesy to others. adjustment of ski bindings. competitors in Australia. Be aware that there are inherent risks The Snowracer website gives in all snow recreational activities and • Properly adjusted ski bindings have recreational Snowsports competitors that common sense and personal the potential to prevent lower limb the opportunity to sign up as a awareness can reduce these risks. injuries. Do not adjust the bindings yourself. member for free. Membership includes Risks include rapid changes in weather a competition Insurance Policy and surface conditions, collisions with • Boot characteristics such as covering members for $500 in cash other people, and natural and artificial individualised fit and comfort, expenses and $1 million in public hazards such as rocks, trees, stumps, temperature isolation and lack of liability if injured whilst competing in bare spots, lift towers and snow making pressure areas will help prevent an event. equipment. injury. As part of the National Snowracer • Increase safety with sound • Ensure all rental equipment is initiative, schools are required to enter techniques and practice. properly fitted and adjusted. an email address, year of birth and postcode for each competitor at time • Be aware of, and adhere to, skier • Common sense and care will reduce of entry. An app is available for android courtesy and safety codes. the risk of loss or theft. Know where to locate your skis at all times. and iphone devices. • Be aware of the grading of the runs.

8 | Shelford Snowsports Handbook Shelford Snowsports Handbook | 9 Volunteer Course Officials Planning your trip

Volunteer Course Officials are required at Interschools events to create fair and safe courses for All students competing in Interschools Competitions must be accompanied by a parent or the competitors. guardian.

It is a condition of entry that schools Volunteer Course Official How long do I Volunteer provide a Volunteer Course Official for Accommodation Clothing Costs every six snowboard event entries, for guidelines and briefings for? All students competing in Interschools Alpine weather is unpredictable and a See 2020 costs document. Dates every 13 skiing event entries (except All volunteers will be briefed in the Volunteers are required to be on Competitions must be accompanied fine sunny, day can quickly deteriorate for payment will be outlined in an alpine) and for every ten start area of each event 15 minutes course 15 minutes before the course by a parent or guardian. It is the into cold, wet, high wind or blizzard accompanying letter to parents. event entries. The online entry system prior to course inspection. It is inspection time until all competitors on responsibility of each family to conditions. Your clothing, therefore, informs schools’ coordinators about important that volunteers understand the course have finished their race. It is arrange their own accommodation. must be versatile and you should have how many volunteer positions are the various Course Officials positions difficult to estimate how long a course Parent permission Generally, families arrive at Mt Buller ready access to protective clothing. required, as they register their school undertaken at the Interschools events takes to complete as it is determined the day before the first event and Parents must sign permission details entries. Parents will need to volunteer before they volunteer. We recommend by factors such as the number of Clothing can be divided into two leave after the medal presentations in CareMonkey and submit by the due across the competition. that all volunteers read the Course competitors on the course and snow layers – the inner, insulating layers for the last event. Please book your date in order for students to be eligible Official Guidelines. conditions, but it can take anywhere and the outer windproof layer. Before Shelford will register volunteers via the accommodation early. Accommodation to compete. Keep an eye out for a between 1.5 to 3.5 hours. you buy clothing, seek expert advice online entry system and allocate them Guidelines to volunteer and further bookings in the Interschools Week are reminder via email. and remember ‘showerproof’ is not to available ski or snowboard events. information can be found at the extremely heavy, and you may miss out waterproof. if you leave it too late. Information on a Volunteer Course Officials are generally following webpage using the quick link What happens on the day Victorian Interschools range of available accommodation can parents or other responsible adults. It on the right hand side: vicinterschools. if I cannot volunteer? be found using the following details: Skin and eye protection website and other links is advisable that you do not volunteer com.au/volunteerscourse-officials In the event that you cannot fulfil your on the same course for which you are a • mtbuller.com.au/accommodation Sunburn can be a serious problem, Please visit the Victorian Interschools Volunteer Course Official’s position, the Team Manager. even on cloudy days. In addition to website to familiarise yourself with the Volunteer roster School must provide a replacement for • Buller Holidays: 1800 285 537, protective clothing, always use a good latest information for students and you to fulfil your role. Failure to do so bullerholidays.com.au Interschools organisers will endeavour sunscreen with a high SPF to protect parents. may result in a $200 fine and sanctions to publish the Volunteer Course • Mt Buller Apartment Management: skin exposed to direct sunlight. To Officials roster at the same time as the on the School. Victorian Interschools website: 5775 3112 protect your eyes from the glare of vicinterschools.com.au Race Schedule for the Championships, the snow, the use of high quality When planning, it is important to which will be seven days prior to the Volunteer tips sunglasses or goggles is essential. Mt Buller information: Championships. Interschools will prepare your vehicle for a trip to the mtbuller.com.au allocate the volunteers to the roster as Please be prepared for all weather snow, organise your clothing and best as they can, as indicated in the conditions when you are volunteering equipment and arrange to leave Helmets and make sure you have clothing details of your trip with another family online entry system. Helmets are compulsory. options for all conditions! member. Volunteer course officials Gate keepers can be the most exposed Snow chains are required for all Food guidelines lift tickets to the elements and will be standing overnight visitors, if you plan or sitting down for the duration of on driving up and parking on the Food provides energy for movement Volunteers are entitled to a free of the course. You will be required to mountain. They are not required if you and for maintaining your body charge lift ticket on the day they are write notes in this position so please are planning on parking in Mirimbah temperature. Don’t skip breakfast. volunteering. This lift ticket can only be bring either inner gloves or similar to and catching the bus to the village. Eat a little more than normal and eat used by the Course Official if they do facilitate writing. often (to avoid low blood sugar levels). not already have a lift pass or season Carry high energy foods which can be pass. eaten with little preparation. Course Official lift tickets can be Intake of liquids, sweet if possible, collected at the Event Office located should be frequent. in Alpine Central up to 6pm the night before or from 7am on the morning of Popular high energy foods include the event. nuts, chocolate bars, hot drinks and soups, cheeses, raisins, sultanas and even glucose lollies.

10 | Shelford Snowsports Handbook Shelford Snowsports Handbook | 11 Fit to ski workout Fitness and injury prevention (1) DUMBBELL SQUAT WITH RAISED HEELS Place each heel on a 10kg plate on the floor. Hold dumbbell, lower into a squat position and return to standing. Go only as low as you Volunteer Course Officials are required at Interschools events to create fair and safe courses for feel comfortable. 10–12 reps the competitors. (2) BOX JUMP Stand in front of a step or box that’s about 15 cm high. Jump onto General fitness Safety tips for Equipment: suitability it, landing on both feet. Step down from the box one foot at a time. Work toward higher heights as you become stronger. 10 jumps It is recommended that, students snowsports participants and maintenance (3) ONE-LEG ROMANIAN DEADLIFT complete the following: Good preparation is important. Seek professional advice when Hold a kettlebell in one or two hands, stand on one slightly bent leg Stretching Undertake pre-season conditioning and choosing equipment to suit your • – for at least 20 minutes and slowly lower the kettlebell forward as you bend at the hip and lift training. Warm up and stretch before activity, skill level and size. daily the other leg off the floor until you feel a slight stretch in the standing the day’s skiing or snowboarding. • Aerobic training – Run/walk/cycle Keep equipment in good working leg. Keep your core strong and look forward. 8–10 reps per leg Establish the snow conditions and for 30 minutes twice a week. order. Ensure a professional undertakes take them into consideration, along (4) ALTERNATING LUNGE JUMP adjustment of ski bindings. Properly • Anaerobic training – Weight work, with your skill level, before skiing or Start in a split squat position (stand with feet shoulder width apart hill or flat sprinting. snowboarding. adjusted ski bindings have the and take a step back into a lunge position). Jump and land with your potential to prevent lower limb injuries. opposite foot forward. Repeat. 10 jumps Don’t start jumping manoeuvres Do not adjust the bindings yourself. Injury prevention until you have had proper instruction (5) BAND TORSO ROTATION on how to jump, and have some Boot characteristics such as Attach the end of a band to something solid. Stand with feet in an Skiing and snowboarding are popular experience. Jumps are the most individualised fit and comfort, athletic stance and hold handle with both hands extended forward. sports and there is a broad range of common cause of spinal injuries among temperature isolation and lack of Rotate the body away from the attached band, keeping your arms ages and standards among athletes. snowboarders. pressure areas will help prevent injury. straight. 10 reps on each side They are physically demanding sports that require strength, flexibility, Ensure all rental equipment is properly (6) BRIDGE endurance, cardiovascular fitness, fitted and adjusted. Lie on a mat facing the ceiling with knees bent. Keeping hands on anticipation and reflexes. The Protective headgear may prevent the mat beside you, lift your buttocks off the floor and hold in a competitor equipment and the head injuries and is recommended bridge position. Extend one leg in front and hold for two seconds. environment all play a role in both for children. Ensure helmets are of a Switch legs. 5 lifts per leg the occurrence of injuries and their satisfactory quality/fit/other? prevention. (7) TWISTED MOUNTAIN CLIMBER Start in a plank position with straight arms. Lift the right leg and swing through the left arm and leg, placing side of foot on the floor. Repeat with the left leg through the right arm and leg. 20 reps

Stretches

Checklist †† Have you filled out the Interschool’s Competitors form and submitted it to the Head of Sport? †† Have you completed the CareMonkey Consent Form? †† Have you registered with Snowracer? †† Has your daughter been sighted to ensure she is capable to compete? †† Have you paid for your entry to the competition?

12 | Shelford Snowsports Handbook Shelford Snowsports Handbook | 13 One community. Countless opportunities. Shelford Girls’ Grammar 3 Hood Crescent Caulfield shelford.vic.edu.au