Freestyle Training System
Development Phases Domain
Phase Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6
Biological Age Early Childhood Early Childhood Pre-puberty before growth spurt Puberty and growth spurt Post Puberty after Growth Spurt Full Maturation
Chronologial Age 2-6 years old 6-10 years old Girls: 9-13 Boys: 10-14 Girls: 11-15 Boys: 12-16 Girls: 12-17 Boys: 14-18 Girls: 16+ Boys: 17+
Time in Sport 1-4 years in sport 2-5 years in sport 4-7 years in sport 5-8 years in sport 6-11 years in sport Training age: 10+ years in sport
50 hours per season 150 hrs/season 220 hours/season 360 hours/season 480 hours/season 540 hours/season Training Volume 1-2 sessions per week 2-3 sessions per week 3-5 sessions per week 4-6 sessions per week 5-7 sessions per week 5-7 sessions per week
Summer/Off season None 0-5 days 10 days 20 days 25 days 30+ days Training
Coached Freeskiing 75% 65% 45% 30% 20% 15%
Coached Drills 10% 20% 20% 20% 20% 15% Elements
Coached Gate Training 10% 10% 25% 35% 40% 45%
Competition Simulation 5% 10% 10% 15% 20% 25%
As much as enjoyable As much as enjoyable As much as enjoyable As much as enjoyable while As much as enjoyable while As much as enjoyable with Freeski with friends and balancing rest, travel and recovery balancing rest, travel and recovery necessary balance of rest, travel and family needs. needs. recovery needs. Trampoline, Tumbling and Continue Trampoline, Tumbling and Complementary Trampoline and Tumbling Classes 1- Water ramp training 15-25 days per Water ramp training of 30-50 days Water ramp training of 40-60 days Gymnastics Training 2-3 days per Gymnastics. Water Ramp Training Training 3 days per week year. per year. per year. week 10-15 days per year Complimentary Sports Participate in many physical Play many sports. Participation in Continue to participate in many Continue to participate in Use complementary sports and Use complementary sports and activities. Introduction to formal formal Gymnastics, Trampoline and activities and sports, and begin to complementary sports while activities for variety, and to enhance activities for injury prevention, Gymnastics, Trampoline and Tumbling training is beneficial. identify with primary vs. identifying clear goals in primary aerobic conditioning by increasing avoiding burnout, and to maintain Tumbling is beneficial. complementary sports (late in this sport. Continue formal gymnastics training volume in all activities. all aspects of physical fitness. phase). Participation in Gymnastics, or TnT. 3-5 days per week of Gymnastics or TnT 3-5 days a week. Focused Trampoline training 4-5 Trampoline and Tumbling training training. Workouts should consist Heavier focus on trampoline, Sport- days a week. Focus changing to with emphasis on technique and of dryland, gymnastics, and specific trampoline training sport Specific skill sets and proper movement patterns. trampoline. foccusing on air awareness and manuevers. consitency. Physical Fitness Domain General Concepts Begin to develop fundamental Increase play to develop and Start to incorporate focused dryland Physical fitness is becoming an Implement periodized training with Multi-year periodized training plans movement skills through play, fun, enhance specific elements of training 1-2 days per week. Enhance integral part of the season. 1-3 varying volumes and intensity. with varying volumes and intensity novel activities. physical fitness in open body awareness, balance, timing of sessions per week. Increase hours Training is now essential to seasonal are essential to prepare for full environments. moevements and spatial of training with varied volumes and programming with 2-3 sessions per competition, training loads and long anticipation through games and intensity. week and off-season fitness plans. term performance. drills.
Elements Growth and Body begins to develop into adult- Body continues to develop into Rate of growth increases again in Rate of growth reaches peak (Peak Growth rate slows and stops. Body finishes adolescent growth Development like proportions in terms of how adult-like proportions. Rate of preparation for adolescence. Height Velocity). Bodies reach adult Bodies are adult in proportion and and development. (Body Composition) various body parts relate to each growth slows, strength increases Growth rate may have adverse heights, muscles grow rapidly while muscle to fat ratios. Very little other. Muscle mass increases and and ability to perform fine motor effect on agility, balance and muscle to fat ratios differ between change in height from this point fine motor skills begin to emerge. skills increases. coordination. Weight and height males and females. Heart rate, forward. Muscular, skeletal, cardio increases. cardiac output and respiratory and respiratory functions are fully capacity increases leading to formed with capacity for heavier greater tolerance for exercise. exercise or training loads. Endurance Foundations of endurance is Continue to establish foundations of Develop aerobic conditioning with High duration, low intensity Develop understanding of the Develop and/or maintain established through sustained endurance through sustained scheduled activities along with activities such as running, inverse relationship between appropriate energy systems for activity and play. activity and play. Add duration to increased time spent in games and swimming, biking or hiking are volume and intensity. Maintain a success in discipline. activities and games. Manage training incorporated into the training plan. sport specific and training duration of activity by introducing Include team sports and multi plane endurance level. time-structured games and activities such as soccer, basketball, activities. utlimate frisbee, etc. Mobility Explore activities and games that Introduce and practice mobility Introduce range of motion, mobility Incorporate daily flexibility training. Practice a variety of core stability Incorporate varied and sport- use a variety of body management, exercises through unorganized play drills, general exercise preparation Limit the loss of mobility, functional exercises. Incorporate mobility specific core stability exercises. locomotro and object control skills. and some structured activities. and coordination through semi strength, balance and coordination training specific to the sport or structured play. during growth spurt through multi discipline. joint and whole body exercises. Strength Explore whole body movements Continue with whole body activities Implement structured body weight Majority of time spent in Practice safety and competence Master Olympic lifts and which encourage range-of-motion and exercises. Introduce more exercises with proper technique to movement, mobility, warm up and with free weight techniques. As supplemental lifting exercises. Elements and exploration of movement targeted focus on specific body develop overall strength. mechanics. Short duration (20 min) technique is mastered, increase Utilize eccentric training for options. movements. in structured strength and power external loads with focus on whole overload. movements. Light resistance work body movements while addressing including bands, med balls, etc. any imbalances. Power Fast movements developed by Use fun playful activities to enhance Appropriate volume and intensity of Practice Olympic lifting technique Continue to incorporate full body Strength and Power programs running, jumping and throwing. body awareness, spatial awareness body-weight training. Use dynamic with no weight. Target all major movements while increasing become more planned and and object manipulation. exercises and movements in muscle groups with body weight volume in jumping, etc. Add periodized. Workouts become more Incorporate activities that develop multiple planes to enhance power exercises. Add light weights for duration to strength portion of the individualized. Still fun but quickness (0-10 sec bursts). movements. biologically advanced athletes. workout with continued emphasis purposeful in developing the needs Continue jumping exercises and on mobility, movement, mechanics of the individual athlete. introduce limited plyometric and warm up. training. Motor Skills Create a foundation for agility, Increase ABC through fluidity of Incorporate multi-plane movements Limit the loss of flexibility, Use sport specific exercises and Increase difficulty of balance drills balance and coordination (ABC) movement and range-of-motion in that increase ABC and range of functional strength, balance and more complicated ABC drills to for precision of motor control. through participation in multiple simple activities. motion across all planes of coordination during growth spurt. enhance range of motion that Increase flexibility exercises sports or physical activities. movement. Begin to use focused Use mobility training along with target sport specific movements consistent with specific demands of exercises to target specific agility, balance and coordination patterns. the sport. movements. through growth spurt. Nutrition, Hydration, Well rounded nutrition is practiced Basic nutrition concepts are Athlete awareness increases about Athlete can identify nutritious from Athlete utilizes and plans for a Athlete uses diet planning to Recovery by parents, child coaches and club. addressed by parents, child, nutrition, and sleep becomes a non-nutritious food in their diet, balanced diet to enhance maximize training and recovery. coaches and club. component of training and physical and begin to link nutrition with performance. Keep a logbook of all Utilize physiologic measures and fitness. performance. Hydration is training related activities such as logbook diary to monitor training monitored. hydration, diet, rest, recovery, impulse.Respects ergogenic sleep, and other factors that supplement limitations, and contribute to or diminish physical consequences of illegal drug fitness. violations.
Technical Domain General Focus Active start - Learning and fun Adventure stage - Skiing all terrain, Technical stage - Developing Tactical Stage - Application of Technical and Tactical Stage - Mastery and innovation stage - environments exploring the mountain. Free play, precision of basic skills while technical skills to mogul course Refinement of application of Mastery of technical and tactical guided free skiing and drills are an learning advanced techniques over specific tactics. technical skills to mogul course skills to maximize competition integral part of development. a variety of terrain and features specific tactics. performance. Innovative in discovery of new techniques and tactics.
Elements Athletic Stance and Is able to demonstrate an athletic Demonstrates an athletic stance Demonstrates athletic stance in Demonstrates athletic stance in Demonstrates ability to maintain Mastery of athletic stance and Balance stance in a static position. perpendicular to the slope during large radius carved turns on easy carved turns of all radius on easy and recover athletic stance in dynamic balance. Excels at entering skidded parallel turns in large, terrain. Ability to maintain athletic terrain. Is proficient at maintaining moguls, in top to bottom runs with and exiting the jumps at high speed medium and short radius turns on stance in parallel truns with all turn athletic stance in the moguls. jumps. in a balanced, athletic stance. beginner to expert groomed slopes. shapes, terrain and snow conditions.
Rotary, Edging and Learning basic movements on skis. A variety of movements are learned Learning to use knee and ankle Ability to dictate line in natural Demonstrates strong rotary, edging Mastery of rotary, edging and Pressure such as wedging, side stepping, angulation to edge the ski. Using moguls and turn on all facets of the and pressure skills to control speed pressure skills. Can easily adapt to skating, herring bone, scissor step weight transfer with knee and ankle mogul. Demonstrates sound rotary, in mogul courses and is proficient all mogul course pitches, snow and parallel. flexion to pressure outside ski. edging & pressure techniques in using this skill set on jump entries conditions, and mogul shape to mogul courses and exits. optimize speed.
Turn Shape and Learning to use long radius turns Introduction to carving large radius Can execute linked, carved long Ability to execute long, medium, Executes carved turn shape in the Mastery of carved turn shape in all Technique across the fall line to control speed. turns. Understands large, medium radius turns on easy terrain, and is and short radius turns on groomed moguls in which the ski contacts the mogul course pitches, conditions, and short radius turns. Can execute learning to carve medium & short terrain. Uses carving techniques in mogul first followed by the feet. Tail and mogul shape. skidded parallel turns in large, radius turns on advanced terrain. the moguls. of the ski follows path of the tip. medium and short turns.
Absorption and Exploring range of motion by Learning the concepts of of using Demonstrates ability to use Competence using absorption and Excels at maintaining an athletic Mastery of absorption and Extension moving from a tall to a squatted absorption and extension to absorption and extension to extension to maintain ski to snow stance using absorption and extension technique in all mogul position. maintain ski to snow contact in a maintain ski to snow contact in a contact in the moguls. Is able to extension to maintain ski to snow course pitches, conditions, and variety of terrain and snow variety of terrain and snow maintain athletic stance and ski to contact in the moguls and variable mogul shape. conditions. conditions. Is able to maintain snow contact while turning through terrain. Is able to make turns and athletic stance and ski to snow an absorption tank. pole plants through an absorption contact going straight thruough an tank. Elements absorption tank. Upper/Lower Body Beginning to use upper and lower Is able to use upper and lower body Upper/Lower body separation Upper/Lower body separation Mastery of upper/lower body Seperation and Pole body separation during initiation separation in all turn radi, and uses demonstrated by a quiet upper demonstrated by a quite upper separation demonstrated by quiet Plants and execution of turns. Is learning pole plants in short radius turns and body in the moguls. Pole plants are body, arms, and hands. Shoulders, upper body, arms, and hands. Pole to use pole plants in short radius in the moguls. placed on the backsides of moguls torso, and hips remain square to the plants are rarely used for balance. turns. fall line.
Gymnastics Learn gymnastics basics: front rolls, Refinement of basic body positions: Good handstand, Round-off, Back Good handstand, Round-off, Back (aerials) U.S. Elite Air Level 2 hand stands, cartwheels. splits, handstands, headstands, walkover, Back handspring. walkover, Back handspring. routine. Standing back flip, back full, cartwheel, etc. double full, double back.
Trampoline Learning proper form through basic Exploring inverted trampoline skills. Level 5-7 Tramp Routine. Level 8-9 tramp routine. bounces, back drop, front drop, Back flip in tuck, pike and straight tuck,straddle, pike, 360. position. Front flip in tuck, pike, straight position. Airplane 1/2 turns. Introduction of off-axis rotations.
Water Ramp Elements
Mogul Aerials
Tactical Domain Terrain Have fun with skiing and gaining Tactics are learned through self- Sound fundamental technical skills Tactical stage-begin event specific Specialize and refine technical and Mastery of technical and tactical confidence on skis. Mileage around discovery by skiing around the are in place. Skills for all freestyle technical and tactical skills. tactical skills to specific freestyle skills based on the individual's the mountain is maximized with an mountain and adapting to different sports are introduced. Athletes Maintain Technical skills through sports. freestyle discipline of choice. emphasis on fun, freeskiing with terrain. Respects and rides should be comfortable in all aspects the growth spurt and refine tactical Consistency of training and friends. challenging terrain or difficult snow of freestyle terrain. skills. progression of advanced skills will conditions. be mastered in a competition environment. Strategies Milage is maximized for the time Respects and skis challenging or Fundamental inverted jumps are Begin to specialize but athlete Refine event specific technical and Mastery of technical and tactical allowed with creative, fun, follow difficult snow conditions.. introduced and athletes should should continue progressing in all tactical skills (takeoffs, landings, skills based on the individual's the leader (coach) type games. focus on form and consistency. freestyle disciplines. stance, angulation, etc). Focus on Freestyle discipline of choice. Coach should demonstrate sound qualification of sport specific jumps. Optimizes skiing and acrobatic technique at all times. ability. Qualification of sport specific jumps and competition skills are priority.
Moguls Emphasis is placed on skiing natural Fall line skiing tactics are introduced Recognizes relationship between Competent using the appropriate Mastery choosing the best line, moguls. Fall line mogul skiing tactics in mogul courses with an emphasis line, speed, and take-off to reach line, speed, and take-off to reach appropriate speed, and take-off to introduced such as turning on the on jump entries and exits. target zones on landings. Learning target zones on jump landings. Is maximize jump target zones. Elements tops, cross rut, and cross trough. to read mogul course lines in order adept at skiing the path of least Mastery skiing the path of least ski the path of least resistance. resistance to maximize speed in resistance to maximize speed in mogul courses. mogul courses.
Mogul Aerials
Competition Planning Yearly training plan based on athlete yearly and multi-yearly goals. Equipment Selection & Preparation Domain General Focus Learn about function and variations Learn USSA rules for all equipment Adhere to USSA rules for all Adhere to USSA rules for all Adhere to USSA and FIS rules for all Adhere to USSA and FIS rules for all between types of equipment. selection equipment selection equipment selection. Learn equipment selection equipment selection. Equipment upcoming FIS rules. testing including skis, boots, plates, bindings and poles is recommended to maximize performance
Skis Chest high with a variation based on 1 pair of skis for this age group. 1 pair of mogul skis should suffice. 2 pairs of mogul skis. 2 Pair Mogul Skis, Optional 2 Pair Moguls Skis, Optional height, weight and skill level Nose height with a variation based No morre than 85mm width under Freeskiing skis based on skiing Freeskiing skis based on skiing on height, weight and skill level. foot. preferences. preferences.
Elements Boots Proper boot fit with soft even Proper boot fit with soft even Proper boot fit, flex and Proper boot fit, flex and Proper boot fit, flex and Discipline specific boots may be forward flex for ankle movement to forward flex for ankle movement to performance. Boot flexes and performance. Boot flexes and performance. Boot flexes and necessary to maximize facilitate a balanced, athletic stance facilitate a balanced, athletic stance responds as it interacts with the ski. responds as it interacts with the ski. responds as it interacts with the ski. performance. Performance considerations may Performance considerations may Performance considerations may Elements include flex, cant, forward lean, include flex, cant, forward lean, include flex, cant, forward lean, ramp angle and foot beds. ramp angle and foot beds. ramp angle and foot beds.
Protection Helmets required at all times. Helmets required at all times. Helmets required at all times. Helmet required; back protection, Helmet required; back protection, Helmet required; back protection, impact shorts, and mouth guard impact shorts, and mouth guard impact shorts, and mouth guard recommended. recommended. recommended. Poles Poles not necessary. May Poles are introduced. When When gripping the pole beneath the When gripping the pole beneath the When gripping the pole beneath the When gripping the pole beneath the experiment with poles at the end of gripping the pole beneath the basket, with the pole vertical and basket, with the pole vertical and basket, with the pole vertical and basket, with the pole vertical and this phase basket, with the pole vertical and the grip on the ground, the angle the grip on the ground, the angle the grip on the ground, the angle the grip on the ground, the angle the grip on the ground, the angle between the forearm and upper between the forearm and upper between the forearm and upper between the forearm and upper between the forearm and upper arm should be between 110 and 90 arm should be between 110 and 90 arm should be between 110 and 90 arm should be between 110 and 90 arm should be between 110 and 90 degrees degrees. degrees. degrees. degrees. Mental Training Domain Goal Setting Define what a goal is. Remember, Clarify how to set goals. Describe Identify the ‘why’ for sport Examine the 'why' for participation Clearly understand and define the Demonstrate a clear purpose and sport related activities and which sport related activities and participation and deconstruct into and deconstruct into long term 'why' for sport participation. Set systematic approach to setting and experiences are designed for experiences cause enjoyment. goals. Outline each factor linked to goals. Align and apply challenging process and performance goals achieving challenging goals for all enjoyment. End sessions by Collaborate with supportive training and competition to identify process goals for factors linked to prior to seasonal activities. Use a factors linked to training and summarizing tasks and activities individuals and groups who can help controllables. Utilize reflection of training and competition. Create a reflective practive to assess and competition. Engage a support accomplished. interpret and organize the goal past experiences to build awareness reflective practice to evaluate past refine goals. Form support network to help schedule and setting process. of effects on performance. experiences, refine process goals structures that effectively prioritize periodization plans. Collaborate with individuals and and compose routines. Collaborate encourage and assist goal groups that support and align with with individuals and groups that attainment stategies. stated goals. support and align with stated goals. Team, Training & Engage with all team members to Engage with all team members to Engage with and support team Engage with and support team Collaborate with team members Challenge team members to share a Competition learn and model fair and generous demonstrate fair and generous members who share similar members who share similar who share similar motivations and common motivation for high behavior. Perform game play that behavior. Perform training exercises motivations. Perform training motivations. Perform training behaviors. Perform training performance and support one facilitates enjoyment of the sport. that facilitate fun and skill exercises that facilitate overall skill exercises that facilitate focused skill exercises that facilitate mastery of another with training and acquisition. Perform in competitions development and goal acquisition and goal achievement. skills. Perform in competitions to competing to one's potential. to have fun, acquire skills, and to achievement. Perform in Perform in competitions to demonstrate the mastery of factors learn teamwork and sportsmanship. competitions to further develop demonstrate and distinguish skills in linked to goal achievement and skills, engage with others and support of performance goals. performance outcomes. achieve process goals.
Self-Talk Model verbal cues that generate fun Describe which thoughts support Interpret recurring thoughts that Develop a supportive internal Continue to monitor and evaluate Master use of self talk strategies to and fair play. Encourage games that confidence and motivation. Learn to arise during performance related dialogue that generates confidence, self talk during performance related meet the demands of the moment. highlight positive self talk and use an internal dialogue that experiences. Identify self talk motivation and grit to achieve goals. experiences. Incorporate self talk positive attitudes. generates confidence and patterns and their affect on attitude Use self talk to regulate intensity into routines and process goals. motivation. and intensity levels. Assign verbal levels and maintain or shift focus cues and scripts that support sustained focus and/or a shift in focus. Elements Mental Imagery Recall past activities that fostered Visualize the sport environment and Identify the benefits of mental Imagine past performance related Continue to develop imagery skills. Master use of imagery to meet enjoyment and successful how to perform sport related skills. imagery. Imagine past successes experiences to evaluate Master use of imagery for training performance needs in all situations. performance of skills. Visualize how to perform training and future achievements that cause/effect. Use imagery to purposes and pre-performance exercises, and in competition, generate confidence, motivation generate confidence, motivation routines. before executing and grit to achieve goals. and grit to achieve goals. Imagine future scenarios to effectively plan and prepare for training and competition. Elements
Intensity Learn to take a deep breath before Identify when intensity levels Evaluate intensity levels during past Continue to develop mindful Establish breath control and Master all techniques for managing attempting a specific skill, activity or increase. Practice taking deep performance related experiences to breathing skills and integrate with generate consistency of intensity intensity levels to meet the exercise. breaths to regulate increased levels determine causality and supportive self talk. Adjust habits levels during performance related demands of the moment in all of intensity. effectiveness. Perform mindful and routines to generate effective experiences. situations. breathing techniques and engage in intensity levels. supportive self talk to either increase or decrease intensity levels to maximize performance output.
Focus Learn attentive body language and Practice body language and non- Learn mindful practices to Determine where focused attention Continue to evaluate where focused Demonstrate a mindful awareness non-verbal cues to focus attention verbal cues to increase sustained strengthen the ability to focus, should be at any given time for all attention should be at any given and engagement to focus on the on a specific skill, activity or focus during training sessions. refocus and shift attention on factors linked to training and time to support process goals. present moment to meet exercise. demand. Formulate cues that competition. Continue to develop Incorporate mindful practices into performance demands in all support adherence to goals and mindfulness to strengthen the daily routines in and away from situations. focusing on the right thing at the ability to focus, refocus and shift training and competition right time attention on demand. Formulate cues that support routines, process goals and focusing on the right thing at the right time Competition Domain General Focus Love the sport for Fun Compete for fun Compete for skill development Compete for skill acquisition Compete for skill mastery Compete to Win
Competitions Fun, local competitions 4-6 Regional Competitions 6-14 Regional Competitions 10-18 Regional and National 12 - 24 Regional, National and Competitions International competitions Elements Train to Event Ratio Council and league team 1 competition for every 8-10 1 competition for every 6 training 1 competition for every 5 training 1 competition for every 4 training competition: Athlete can participate training days. days days. days. in local freestyle junior/development or B circuit events.