Alpine Training Systems

Development Phases Domain

Phase Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6

Biological Age Early Childhood Late 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 10-15+ 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% 60% 45% 30% 20% 15% Elements Coached Drills 10% 20% 20% 20% 20% 15%

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. Participate in many physical Participate in many sports and Continue to participate in many Continue to participate in Use complementary sports and Use complementary sports and activities. Explore individual activities. Active participation in activities and sports. Begin to complementary sports while activities for variety and to enhance activities for injury prevention, Complementary Sports coordination or balance-based coordination or balance-based identify with primary vs. identifying clear goals in primary aerobic conditioning by increasing avoiding burnout, and to maintain sports. Team sports to build sports. Participation in team sports complementary sports. sport. training volume in all activities. all aspects of physical fitness. teamwork, ethics, and fair play. build teamwork, 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. 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. Elements 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 - Skiing 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 and blending of specific Event/Discipline specific technical learning advanced techniques over specific tactics. technical and tactical skills. and tactical mastery. a variety of terrain and features Athletic Stance and Ski stance is athletically adaptable. Can balance on the outside ski. Leg Able to demonstrate a clear Utilizes tip pressure at turn Utilizes pressure control along Aware of the path of the CoM and Balance Can ski medium radius turns with rotation is independent of upper balanced weight transfer in initiation to create a carved turn entire length of ski in a smooth, it's relation to the shortest path in parallel skis while maintaining body (torso and pelvis) to initiate transition. Able to initiate turn on and fall line pressure. Can give self- progressive manner. Has reactive the race course. Can adjust turn balance. Upper body (pelvis and short radius turns. The body stays either inside or outside ski. feedback in regards to rotational ability to move from ski to ski to radius with edge angle, re-direct torso) orients down the fall line. perpindicular to terrain changes. Beginning to utilize fore aft pressure balance. Ability to adjust edge adjust pressure. Can establish and stivot to achieve a combination throughout the turn. Can maintain angle to required turn radius and pressure in the fall line or above in of shortest line to maintain speed. ski to snow contact on most terrain. maintain a strong outside leg to certain situations. Can generate Can generate speed through leg resist turn forces. Can separate arm speed on flatter slopes. extension as conditions permit. action from torso. Elements Skills (Rotary, Edging Movements are varied, such as; Skier demonstrates outside ski Skier is able to edge ski in different Round turns are enhanced through Able to modulate pressure and Able to adjust pressure in the turn and Pressure) wedge, parallel, converging & dominance throughout the turn, phases of the turn. Edging is fore/aft pressure regulation and adjust edge angle for all turn shapes to maximize speed in non fall-line diverging steps, skating, etc. leading and becomes aware of the skis achieved by angulation and/or progressive edging. Rotation comes while maintaining a high tuck in sets. Mastering fore/aft pressure to outside ski dominance. Able to orientation on the snow. Skier inclination as turn radius and form the hip and can be combined most speed event turns with control to minimize speed loss and move from foot to foot and jump demonstrates rotary, edging and speeds change. Rotation comes or separated with edge release minimal speed loss. maximize speed gains. off both feet. Can turn both legs in pressure skills individually and from the hip socket. skills.

Elements same direction. within a ski turn. Turn Strategies Able to make short, medium and Turn size and shape is dictated by Ability to maintain turn shape in a Can ski medium terrain with Linking turns of a variety of sizes Can adjust turn radius during a turn long radius turn relative to the the skier. Activities emphasize a variety of turn sizes. Explore turn pressure in the fall line and learning and shapes on all terrain and through independent leg rotation skier's physical size. wide variety of turn shapes and size allowing for smooth arc to arc to apply fall line pressure in steep conditions while maintaining speed. and edging. Able to maintain and sizes. Athlete is able to make short, execution. terrain with minimal speed loss. Able to limit speed loss during high gain speed for out of fall line sets. fast rhythmical turns. Skier understands the relevance of speed skidding (stivot) maneuvers. There is flow from turn to turn skidding vs. non-skidding skis. when rhythm changes in the race course. Coordination of Leg rotation is simultaneous while Leg rotation is smooth that may be Turn initiation movements appear Upper body remains quiet in space As situations dictate, legs can act Instinctively adapts turn initiation Movements maintaining a parallel relationship complimented with leg flexion and to start in the ankles and move up resulting from an equal and independently to generate edging, strategies to changing race between the skis. Can skid down extension movements. Lower body the kinematic chain. Upper/lower opposite contribution relative to the rotation and pressure. Smooth situations. Has mastery of each the slope on the uphill edges while rotation starts to show separation body separation is demonstrated by lower body. Arm action is translation of fore/aft movements skeletal joint's movements in maintaining parallel skis. Can flex from upper body. Upper body a stable upper body biased down independent of torso. Moving into throughout the turn. multiple planes. Can manipulate and extend the lower body shows discipline complimented with the hill or race line. Optimal ski to and out of tuck does not influence these degrees of freedom as proactively and reactively in certain an arm carriage that may facilitate snow pressure is maintained ski to snow pressure. needed to influence ski to snow situations. contributory pole action. through gross and micro leg pressure. movements. Tactical Domain Terrain Have fun with skiing and gaining 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 confidence on skis. Mileage around discovery by skiing around the tactics in order to ski terrain using movement patterns are mastered. tactical skills to achieve desired on the individual's style, discipline the mountain is maximized with an mountain and adapting to different different strategies to achieve Dynamic and complex movement outcome. Integrate the increased and goals. emphasis on fun, freeskiing with terrain. Respects and skis differing results. patterns are emphasized to achieve strength, power and body size to friends. challenging terrain or difficult snow a desired outcome on specific achieve more complex movements conditions. terrain and features. and precision of skill application. Tech/GS and Slalom Focus on drill courses & Continue drill course focus around Demonstrates understanding of GS Slalom gate clearing demonstrates a Athlete is able to use many Athlete has mastered all methods to skill/obstacle courses. Limited skill development. Begins to work line, appropriate to ability. Slalom seperation of the clearing arm from methods to clear the slalom gate. clear the slalom gate in all normal GS courses. SL with stubbies on tucking in GS turns. gate clearing does not disrupt the skier's torso. Methods match course segments, situations. and/or cones and other imaginative balanced turn mechanics delay gates, vertical combinations, type sets are utilized for increasing etc. skillfulness. Elementary tuck practiced on cat Refining tuck on increasingly Executes SG speed turns in a tuck. Can smoothly transition between Becomes aware of ski to snow Understand and applies strategic tracks and low angle groomed runs. steeper terrain. Focus is on body SG speed and turn duration is tuck positions. Turns in a tuck interaction to minimize speed loss. planning to the race course specific position and balance while in a practiced. position are smooth with Can transition through tuck to risk management. Knows when tucked position. appropriate edge pressure allowing positions through a variety of control is needed and when to take the skis to glide as much as possible. terrain, turns and jumps. tactical risks. Speed/DH and SG Able to jump with both feet. Jumping of any type is considered Athlete seeks out jumps during free Executes jumps with a balanced Jumps at speed can be managed Jumps at speed are aerodynamic Elements exciting skiing. Athlete learns jump stance in a tuck while landing with through different types of terraiin and precise. progression for speed events. ski parallel to the landing slope. including traverses, turns or straight jumps.

Course sets Most skiing time should be on Round turns are utilized in GS and Skis a variety of training courses Skis a variety of training courses Can read course sets requiring Mastery of all course sets. easier terrain, such that the athlete slalom. Able to link turns of variable that introduce line and tactics that introduce line and tactics speed control and where speed is can learn/practice sound technique, turn size and radius. through self-discovery. Introduce through self-discovery. Introduce gained. Mastered all but the most not learn defensive technique more tactical focused drill courses. more tactical focused drill courses. difficult course set. Developing an encouraged by steeper terrain. Skis slalom and GS training courses slalom and GS training courses that understanding risk management as that have variety. have variety. related to terrain and course set.

Competition Strategies Focus on skill development through Focus on skill development as a Racing more GS & SL added to a Trains and competes in all events. The yearly training plan Yearly training plan based on use of SkillsQuest Phase 1 Programs competition. Inter-club events and a continuation of dual racing, obstacle Continue drill based courses to demonstrates a balance between all athlete yearly and multi-yearly and tournaments. possible local state competition. courses and skill competitions. teach technical and/or tactical disciplines. goals. Fun comps such as dual, obstacle topics and kombi formats. Equipment Selection & Preparation Domain General Focus Learn about function and variations Learn about function and variations Learn USSA rules for all equipment 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. between types of 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 is sufficient for this Slalom, GS and super G skis. Slalom, GS and super G skis. Refine Slalom, GS and Super G skis with Race and training skis for all height, weight and ski level. One group. Head height with a variation Develop tuning skills turning skills training skis. Tuning skills continue disciplines. Professional support or pair of all mountain skis is based on height, weight, and skill to improve. Insight into waxing and consultation is recommended for adequate. level. Introduce ski preparation grinding necessary for speed skiers preparation

Boots Proper boot fit with soft forward Proper boot fit with soft forward Proper boot fit and flex are critical Proper boot fit and flex are critical Proper boot fit and flex are critical Discipline specific boots may be flex for ankle movement to facilitate flex for ankle movement to facilitate for performance. Boots facilitate for performance. Boots facilitate for performance. Boots facilitate necessary to maximize performance a balanced athletic stance a balanced athletic stance interaction with the ski. interaction with the ski. interaction with the ski. Performance considerations may Performance considerations may include flex, cant, forward lean, include flex, cant, forward lean, Elements ramp angle, and foot beds. ramp angle, and foot beds.

Protection Helmet required at all times Helmet required. Older athletes Head, arm, hand, shoulder, back, Head, arm, hand, shoulder, back, Head, arm, hand, shoulder, back, Head, arm, hand, shoulder, back, may need shin/arm protection teeth (mouth guard) and shin teeth (mouth guard) and shin teeth (mouth guard) and shin teeth (mouth guard) and shin protection recommended based on protection recommended based on protection recommended based on protection recommended based on event event event event

Poles Optional-introduce at older levels as Standard length = forearm GS-standard length. SL-pole guard GS-standard length. SL-pole guard GS-standard length. SL-pole guard GS-standard length. SL-pole guard skill level develops horizontal with pole tip in snow for blocking and protection, pole for blocking and protection, pole for blocking and protection, pole for blocking and protection, pole may be slightly shorter may be slightly shorter may be slightly shorter. may be slightly shorter. Custom pole sizing and contouring for individuals 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 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. 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 Enjoy the sport for Fun Compete for fun Compete for skill development Compete for skill acquisition Compete for skill mastery Compete to Win

Competition Types Local or Club games and activities. Club based local events that are Local racing leads to state and Local racing leads to state and Appropriate level and number of Regional FIS Series, FIS U, NOR-AM innovative with focus on fun and divisional championships in later divisional championships which may race starts ranging from local to and European FIS races. Olympics, skill progression. Some informal ages of this phase which may lead lead to regional events and Junior national and international World Cup, World Ski interclub competitions to regional events. Championships competition. Focus on head-to-head Championships, World Junior performance with Junior Championships, European Cup, Championship track athletes. May NCAA. race "up" for experience or "down" for rehearsal. Disciplines Club based team games and Participate in U10 disciplines (GS, Compete in U12 disciplines (GS, SL, Compete in U14 disciplines (GS, SL, U16s compete in all disciplines. Compete in all disciplines with

Elements activities: Interclub events/festivals, SL, Kombi), SkillsQuest and NASTAR Children's SG, Kombi), SkillQuest SG, Children's DH), SkillsQuest and Primary focus on Tech (SL and GS) primary focus on SL and GS. Some NASTAR, Intro to SkillsQuest in later and NASTAR NASTAR with limited SG. exposure to SG and DH increasing ages. through the phase if experience, expertise and motivation dictates. Race Season and None Emphasize training time over Jan-April, 10-15 starts Dec-April, 10-20 starts Nov-April, max of 40 starts Nov-April, max of 55 starts Volume events. 10 or less event days per season Race to Training Ratio 1 race for every 6 training days 1 race for every 5 training days 1 race for every 4 training days 1 race for every 3 training days. Volumes may vary depending on discipline(s).