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The Skills Training Manual for NICA Coaches Lee Mccormack

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The Skills Training Manual for NICA Coaches Lee Mccormack Teaching Mountain Bike Skills : NICA : Lee McCormack 1 TEACHING MOUNTAIN BIKE SKILLS The Skills Training Manual for NICA Coaches Lee McCormack 2 Teaching Mountain Bike Skills : NICA : Lee McCormack For more ISBN-13: TBD information on bike Copyright © 2011 by Lee McCormack, Race Line Publishing. All rights reserved. setup and riding and racing techniques, All words, images and design by Lee McCormack unless otherwise noted. Production check out the book assistance and proofreading by Dean Podolsky. Mastering Mountain Second edition, issued in 2011, updated based on thorough review by verteran NICA Bike Skills 2nd Edition coach Austin McInerny. No part of this document may be used, reporoduced, stored, recorded or transmitted in any form or manner whatsoever — including electronic distribution — without written permission from the copyright holder. To receive such permission, contact Lee McCormack at [email protected]. About this book This National Interscholastic Cycling Association’s skills training manual is based on NICA’s experience working with high school mountain bike riders and the author’s experience as a riding technique expert working with riders of all types and levels. This book is an addendum to the NICA coaching manual, “Starting, Managing, and Coaching a High School Mountain Bike Team.” Some of this book is written directly to you, the coach. Much of this draft is written for “you” from a rider’s perpective. We of course want our coaches to ride better, but when we say “you” we mean the rider. It’s your job as the coach to help your riders understand this material from their perspective. We encourage feedback on this manual and ask that you consider what other skills should be taught and/or referenced herein. About the author Lee McCormack is NICA’s skills development director. He is a world renowned riding technique instructor. He uses his sequential teaching curriculum to help riders of all styles and levels — BMX, mountain and road; beginners to pros — ride better, safer and faster. Lee wrote and illustrated the books Mastering Mountain Bike Skills, Welcome to Pump Track Nation and Pro BMX Skills. Lee has won numerous writing and informational graphics awards, and he was part of the team that won the 1998 Pulitzer Prize for public service. Lee lives in Boulder, CO, with his wife Arlette and four kids — Kate (22), Ian (19), Fiona (2) and Finley (2). He rides as much as he can. Check out his Lee’s site: www.leelikesbikes.com. Lee thanks NICA for their support. OK, let’s ride! Disclaimer Mountain bike riding is potentially dangerous. NICA, the author and their representa- tives assume no liability whatsoever for any damages associated in any way with the information contained herein. Teaching Mountain Bike Skills : NICA : Lee McCormack 3 CONTENTS 1 Be a great coach ...................................................5 Being a junior development coach .................................................................6 Maintain a positive learning environment .......................................................8 Teach people the way they learn ....................................................................9 Promote safety through skills instruction ......................................................10 Choose smart practice venues .....................................................................12 Teach in an integrated way ..........................................................................13 Master the curriculum .................................................................................14 2 Fit bikes to riders ................................................15 Wear the right gear ......................................................................................16 Pick the right bike .......................................................................................17 Meet your new best friend ...........................................................................18 Proper bike fit..............................................................................................19 Suspension basics .......................................................................................24 Caring for your bike .....................................................................................27 Bike fit troubleshooting ................................................................................28 3 Dial in their position ...........................................29 This is the attack position ............................................................................30 Feet ............................................................................................................31 Knees..........................................................................................................32 Hips ............................................................................................................33 Torso ...........................................................................................................34 Shoulders ....................................................................................................35 Elbows ........................................................................................................36 Hands .........................................................................................................37 Head and eyes ............................................................................................38 Attack position checklist ..............................................................................39 Work that range of motion ............................................................................40 Mount and dismount ...................................................................................42 Crash safely.................................................................................................43 Troubleshooting ...........................................................................................44 Drills - attack position part by part ................................................................45 Drill - attack position - feet ...........................................................................46 Drill - attack position - knees ........................................................................47 Drill - attack position - hips ..........................................................................48 Drill - attack position - torso .........................................................................49 Drill - attack position - shoulders ..................................................................50 Drill - attack position - elbows ......................................................................51 Drill - attack position - hands .......................................................................52 Drill - attack position - head and eyes ..........................................................53 4 Teaching Mountain Bike Skills : NICA : Lee McCormack 4 Pedal efficiently ..................................................55 Goals for pedaling........................................................................................56 In the saddle ...............................................................................................57 Out of the saddle .........................................................................................58 Sprinting .....................................................................................................59 Power strokes/ratcheting..............................................................................59 Know about shifting .....................................................................................60 Troubleshooting ...........................................................................................62 Drill - basic seated pedaling .........................................................................63 Drill - basic standing pedaling ......................................................................64 Drill - basic sprinting....................................................................................65 5 Control speed .....................................................67 Prepare to brake..........................................................................................68 Brake with power and control ......................................................................69 Decide where to brake .................................................................................70 Troubleshooting ...........................................................................................71 Drill - braking - get back ..............................................................................73 Drill - basic braking .....................................................................................74 6 Corner confidently ..............................................75 Essential in every turn..................................................................................76 Making a major turn ....................................................................................77 Linking mellower turns.................................................................................80 Troubleshooting ...........................................................................................81 Drill - major turn ..........................................................................................83 Drill - slalom turns .......................................................................................84
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