Freeski 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

Chronological Age 2-6 years old 6-10 years old Girls: 10-13 Boys: 11-14 Girls: 11-14 Boys: 12-15 Girls: 12-16 Boys: 14-17 Girls: 16+ Boys: 17+

Time in Sport 1-4 years in sport 3-6 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

Elements Coached Freeskiing 75% 65% 45% 30% 20% 15%

Coached Drills 10% 20% 20% 20% 20% 15%

Coached Venue 10% 10% 25% 35% 40% 45% Training

Full Run Competition 5% 10% 10% 15% 20% 25% Simulation 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. Participate in many physical Play many sports. Active Continue to participate in many Continue to participate in Use complementary sports and Use complementary sports and activities. Explore individual participation in coordination or activities and sports. Begin to complementary sports while activities for variety and to enhance activities for injury prevention, Complementary Sports coordination or balance-based balance-based sports. Participation identify with primary vs. identifying clear goals in primary aerobic conditioning by increasing avoiding burnout, and to maintain sports. Team sports to build in team sports build teamwork, complementary sports. sport. training volume in all activities. all aspects of physical fitness. teamwork, ethics and fair play. ethics and fair play. 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. 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.

Elements 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. Elements 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. 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 athletic and healthy nutrition Athlete awareness increases about Athlete can identify nutritious from Implement plans for a balanced diet Athlete uses diet planning to Recovery by parents, child, coaches and club. concepts are addressed by parents, importance of nutrition. Healthy non-nutritious food in their diet. to enhance performance. Keep a maximize training and recovery. Proper rest and sleep habits help child, coaches and club. Proper rest sleep habits becomes a component Begin to link nutrition with logbook of all training related Utilize physiologic measures and with recovery and energy and sleep habits are formed. of training and physical fitness. performance. Hydration is activities such as hydration, diet, logbook diary to monitor training. management. monitored. Introduce cool-down, rest, recovery, sleep, and other Maintains and respects all facets of sleep, rest and recovery as part of factors that contribute to or healthy habits and lifestyle. the training plan. diminish physical fitness. Technical Domain General Focus Active start - Learning and fun Adventure stage - Riding all terrain, Technical stage - Developing Tactical stage - Application of Technical and Tactical Stage - Mastery and Innovation stage - environments exploring the mountain precision of basic skills while technical skills to Event/Discipline Refinement of Event/Discilpine Event/Discilpine specific technical learning advanced techniques over specific tactics. specific technical and tactical skills and tactical mastery a variety of terrain and features

Turn Shape and Able to link round-shaped turns Turn size and shape is dictated by Ability to maintain turn shape in a Skiers can confidently adapt turn Mastery of a wide variety of turn Can ski anything, anywhere in any Technique controlled by the inside edge of the the skier not the environment. variety of turn sizes while shape and technique in rapid shapes, styles and techniques both any condition with confidence, outside ski on the snow. Activities emphasize a wide variety maintaining balance. Able to ski sequences in order to achieve regular and switch. Precise speed and style. of turn shapes and sizes. switch confidently on most terrain. mutliple tasks on any terrain. controlled movements dictate turns in all conditions.

Elements Athletic Stance and Ski stance is athletically adaptable. Legs start to separate from upper Ability to dynamically adjust Ability to dynamically adjust Mastery of balance and stability in Completely at home on skis where Balance Can ski medium radius turns with body to initiate turns. Center of balance and stability to match balance and stability with precision all situations. Recovery moves are precise, coordinated movements parallel skis while maintaining mass moves with terrain and turns terrain or task. and coordination. inherent to maintain balance. and dynamic balance are second balance. to remain balanced. nature.

Alignment and Learn effective body alignment in Mastery of effective body alignment Develop ability to separate Ability to use a variety of high The rider is using seperation of Able to link complex chains of Elements Separation of relation to skis and terrain. on a variety of terrain. movements of upper and lower intensity movements to maximize movements across mutliple planes movement together in a smooth Movements body. performance in competitive venues, and aspects to create complex and fluid manner with exact significant use of upper-lower body chains of movements. precision. seperation.

Rotary, Edging and Movements are varied, such as; Skier demonstrates outside ski Sound fundamental skills are Ability to glide on a flat base at high Ability to glide on a flat base at high Exact and precise rotary,edging and Pressure wedge, parallel, converging & dominance throughout the entire mastered and integrated in the speeds. Can ride switch confidently speed both regular and switch with pressure movements are utilized in diverging steps, skating, etc. leading turn, and becomes aware of the skier's movement patterns. Higher in most terrain with precise complete mastery and confidence complex chains of movements to to outside ski dominance. Able to skis orientation on the snow. Skier intensity and complex movement movements. Able to adapt and on any terrain around the accomplish a variety of task, tricks move from foot to foot and jump demonstrates rotary, edging and patterns are emphasized to achieve refine pressure movements on the mountain. Switch skiing is as or skills. These movements are off both feet. Competency with pressure skills individually and a desired outcome on specific fly to maximize effectiveness and effortless as regular. Exact ingrained, habitually and occur hockey stops. within the turn. terrain. fluidity in all terrain. precision of pressure and edge automatically. movements is mastered.

Terrain Parks and Starting to catch air on small, Comfortable grabbing over small Competent on small to medium Comfortable spinning over large Full HP and SS runs with speed, Pushing the envelope of what they Features natural features. Learning basic jumps and exploring small rotations jumps, basic grabs, ability to ride jumps as well as in the pipe. Begin confidence, amplitude and style. are capable of. They have a deep flatground tricks involving simple 180 to 360 in both directions. comfortably in halfpipe and rail experimenting with single inverted Creativity in trick selection and flow. and automatic understanding of the rotations and variable pressure on Beginning to explore simple rail features. manuevers and should be able to Beginning to experiment with cause and effect of various the skis. features. handle increasingly more difficult double cork and multiple, linked movements and can link together rail features with confidence. rotations beyond 900 (HP) and 1080 complex runs at the highest level of (SS). dififculty with the highest level of precision. Tactical Domain General Focus Have fun and gaining confidence on Tactics are learned through self- Gaining comfort in applying various High intensity and more complex Refine event specific technical and Mastery of tactical strategies based skis. Mileage around the mountain discovery by riding around the tactics in order to ski terrain using movement patterns are mastered. tactical skills to achieve desired on the individual's style, discipline is maximized with an emphasis on mountain and adapting to different different strategies to achieve Dynamic and complex movement outcome. Integrate the increased and goals. fun, freeriding with friends. terrain. Skis challenging terrain or differing results. patterns are emphasized to achieve strength, power and body size to difficult snow conditions. a desired outcome on specific achieve more complex movements terrain and features. and precision of skill application.

Terrain Explore the mountain and gain Explores the mountain environment Confident on most terrain and Confidence on the mountain. Innovation on the mountain. Ability Complete mastery of all confidence on variety of groomed and riding in variable terrain. beginning to explore man-made Ability to ski anywhere in any to ski anywhere, anytime in any environments. Ability to ski runs. Starting to catch air on small, Learning to perform a variety of terrain features. condition with confidence and condition using the all terrain with anywhere with creativity and natural features. tasks all over the mountain and in speed. speed, style and creativity. innovate on the fly. the park.

Halfpipe Ability to adapt to changing terrain Learning to ride transition by Gaining confidence in the halfpipe. Dynamic drop-ins, active pumping Dynamic drop ins with speed and Full pipe runs with maximum pitches using effective stance and adapting body alignment and Learning straight airs above the lip to generate speed in transition with control. 6-10 feet of air all the way amplitude and speed from top to balance. movements in the pipe. Using of the pipe and basic spins at the effective edge transfers. Ability to down the pipe. Linking tricks bottom. Linked tricks with multiple effective edge control to manage lip. Using effective pressure control air out of the pipe and rotate in together regular and switch while rotations at 900 and beyond. speed and gain amplitude. Reaching to pump transition to maintain multiple directions beyond 360. beginning to incorporate inverted Incorporating single and double the lip of pipe with straight airs and speed throughout the pipe. movements into the HP routine. inverted tricks into full runs. Elements basic spins below the lip. Creatvity in run choice is essential. Ability to revise trick sequence as conditions or events dictate. Elements

Slopestyle Beginning to catch air on natural Getting comfortable grabbing over Learning to spin beyond 360 in both Comfortable spinning over large Completing full slopestyle runs with Full runs with maximum amplitude features and perform some simple small jumps and exploring small directions forward and switch. jumps in multiple directions beyond multiple directions of rotation both and speed from top to bottom. flatground tricks such as ollies, rotations 180 to 360 in both 360 and starting to experiment with regular and switch with some off- Linked tricks with multiple rotations butters, presses. Entry into terrain directions. Beginning to explore inverted or off-axis skills. axis manuevers. SS Routines are at 900 and beyond. Incorporating park on smaller jumps or rails. simple rail features. planned out and incorporate a single and double inverted tricks variety of jump and rail tricks. into full runs. Creatvity in run choice is essential. Ability to revise trick sequence as conditions or events dictate. Ski Cross Beginning to ski with confidence. Learning a variety of movements Can effectively follow a race course Further refinement of tactics to Using all skills to achieve precision All SX skills work together smoothly Gaining mileage and confidence through freeskiing that will transfer by using a variety of turn shapes or maintain speed and manage the of movements to generate speed. to maximize speed on the course. around the mountain. to a race course. Gaining and matching changes in terrain. course through a combinations of Development of race tactics and Race tactics are thorough and confidence gliding on flat terrain Skis berms in one consistent line movements and skills. Skis berms strategies. complete with a deep around the mountain. Learning to and can remain flat base through with abiliity to maintain speed and understanding of the "flow of the hit jumps at variable speeds. vertical features. Hitting larger gaining confidence switching race". jumps at varying speed to learn between jump techniques. Gliding different jump techniques. is precise and effective. Equipment Selection & Preparation Domain Skis Twin tip skis Chest high, with a 1 pair of twin tip skis. Eye level with 1 pair of skis is sufficient to use for 2 pair of skis is recommened Discipline specific skis, 2 pair are Discipline specific skis Professional variation based on height, weight, a variaition based on height weight slopestyle and halfpipe. specific for each discipline. Tuning recommended for each discipline. support or consultation is and skill level. and skill. Introduction into tuning equipment. skills continue to improve Tuning skills continue to improve. recommended for preparation. Skis should be to forehead or above.

Boots Proper boot fit with soft even Proper boot fit with soft even Proper boot fit is critical, footbeds Proper boot fit, flex and Proper boot fit is key, with custom Discipline specific boots to forward flex. forward flex. are recommended. performance. Begin to test footbeds. maximize performance. Elements discipline specific boots Protection Helmet required at all times. Helmet required. Helmet required, back protection, Helmet required, back protection, Helmet required; back protection, Helmet required; back protection, impact shorts, mouth guard impact shorts, mouth guard impact shorts, and mouth guard impact shorts, and mouth guard recommended. recommended recommended. recommended.

Poles Optional - introduce at older levels With pole tips in snow arm should With pole tip in snow arm should be as skill level develops. be at 90 degrees. at 80 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.

Elements 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 Elements focus.

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. 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

Number of 1 or 2 local events 4-8 events per season 6-12 events per season 8-15 events per season. 10-16 events per season. competitions

Eleme Events Fun local or club based Regional USASA and USSA events USASA Regional and Nationals. USASA Regional and Nationals, USSA Grand Prix, FIS NorAm and nts competitions that emphasize skill USSA Junior Nationals. Potential USSA Revolution Tour, USSA Junior World Cup, Other pro level invite progression. qualification for USSA Revolution Nationals, FIS Junior World events (Dew Tour, etc.) Tour and FIS Junior World Championships. FIS SX at age 16. Championships. Organizations USASA/USSA USASA, USSA, FIS USASA, USSA, FIS, AFP USSA, FIS, AFP Disciplines Experiment with all disciplines Compete in many disciplines Begin to specialize Specialization