NCCP Intermediate STARSkate / Provincial Coach Program Home Study Manual 04 260 0021E Table of Contents 1 PARTNERS IN COACH EDUCATION The National Coaching Certification Program is a collaborative program of the Government of Canada, provincial/territorial governments, national/provincial/territorial sport organizations, and the Coaching Association of Canada. The programs of this organization are funded in part by Sport Canada. © This document is copyrighted by the Coaching Association of Canada (2011) and its licensors. All rights reserved. Printed in Canada. © This document is copyrighted by the Coaching Association of Canada (2011) and its licensors. All rights reserved. Printed inCanada. Printed rightsreserved. All (2011)anditslicensors. ofCanada Association theCoaching by iscopyrighted document This © funded inpart Sport by Canada. are ofthisorganization programs The COACH EDUCATION COACH IN PARTNERS sport organizations, and the Coaching Association ofCanada. Association andtheCoaching sport organizations, national/provincial/territorial governments, provincial/territorial ofCanada, oftheGovernment program collaborative isa Program Certification Coaching National The NCCP Model Figure Skating INSTRUCTION STREAM COMPETITION STREAM Advanced Performers Context High Performance Context Elite World/Olympic Coach Senior STARSkate Coach World/Olympic Coach (Current Level 3) International Competitive Coach (Current Levels 4 and 5) Intermediate Performers Context Development Context Intermediate STARSkate Coach National Competitive Coach (Former Level 2) (Current Level 3) Primary STARSkate Coach National Development Coach (Former Level 1 Phases 2, 3,and 4) (Current Level 3) Beginners Context Introduction Context CanPowerSkate Provincial Coach CanSkate (Former Level 2) (Former Level 1 Phase 1) Acknowledgments REVIEWERS/WRITERS: Steven Sugar Tricia Orzeck Richard Ostiguy (2009) CONTRIBUTORS: Dr. Julia Alleyne Catherine Cruickshank Trevor Hall Monica Lockie Sharon Nixon Wendy Philion Jennifer Reinson Louis Stong Sharon Preece EDITING: Skate Canada Editorial Committee TRANSLATION/LAYOUT: Skate Canada Marketing Communications Department PHOTOGRAPHY: Scott Grant Gloucester Skating Club We gratefully appreciate the efforts of those who worked on the original manual: Royal Bank Tom Kinsman Carol Rossignol Valerie Bartlett Kathy Mackowski Derek Smith Andre Bourgeois Rene Macabante Louis Stong Allan Bunce Anne Mason Janet Stewart Mary Hartrick Bill Neale Bryce Swetnam Dale Hazel Frank Nowosad Ron Vincent The Skate Canada rules referred in this manual are correct at time of printing. The current Skate Canada rulebook overrides any rule reference in this manual. Visit Members Only at www.skatecanada.ca to obtain a current Skate Canada rulebook. March 2014 Table of Contents Coaching Pedagogy Philosophy and Values .................................................................................................... 1-1 Assessing and Understanding the People We Work With .............................................. 1-4 Development Models ..................................................................................................... 1-5 Long-Term Athlete Development (LTAD) ........................................................................ 1-6 Coaching Functions......................................................................................................... 1-7 Creating a High Performance Environment .................................................................. 1-35 Conflict Management ................................................................................................... 1-36 Cumulative Points Calculation System A Whole New Language.................................................................................................. 2-1 Score Calculation ............................................................................................................ 2-5 Technical Panel ............................................................................................................... 2-5 Judges’ Panel .................................................................................................................. 2-6 Well-Balanced Program Criteria ..................................................................................... 2-6 New Definitions .............................................................................................................. 2-7 Summary ........................................................................................................................ 2-9 Physical Preparation What Is Physical Preparation? ........................................................................................ 3-1 Endurance ....................................................................................................................... 3-3 Strength .......................................................................................................................... 3-9 Strength Training For Postural Control ......................................................................... 3-11 Core Strength & Stability .............................................................................................. 3-14 Power............................................................................................................................ 3-18 Flexibility....................................................................................................................... 3-20 How to Achieve an Effective Warm-Up ......................................................................... 3-31 How to Achieve an Effective Cool-Down ...................................................................... 3-33 Developing Effective Off-Ice Training Programs - Key Components to Consider...............3-35 Q&A Balancing Your On-Ice Training With A Great Off-Ice Training Program .................. 3-43 Circuit Training .............................................................................................................. 3-46 Organizing a Conditioning Session ................................................................................ 3-48 Fitness Testing .............................................................................................................. 3-48 Fitness Training - Specific Resources / Products ........................................................... 3-55 Psychological Preparation Introduction .................................................................................................................... 4-1 What Is Mental Training and Sport Psychology? ............................................................ 4-1 What Are Specific Mental Skills Required For Figure Skaters? ....................................... 4-3 Relaxation/Arousal ......................................................................................................... 4-9 Causes/Influencing Factors on Anxiety/Stress .............................................................. 4-13 Intensity (Arousal/Anxiety) Regulation Strategies ........................................................ 4-14 Visualizations ................................................................................................................ 4-17 Strategies ...................................................................................................................... 4-20 Goal Setting .................................................................................................................. 4-22 Attention ....................................................................................................................... 4-25 Internal Communication / Self Talk .............................................................................. 4-30 Self-Talk Cognitive Strategies ........................................................................................ 4-32 Use of Self-Talk ............................................................................................................. 4-32 Assessment/Awareness ................................................................................................ 4-36 Specialized Issues ......................................................................................................... 4-37 Table of Contents Motivation .................................................................................................................... 4-37 Motivation Theories ..................................................................................................... 4-38 Developing Mental Training Programs.......................................................................... 4-41 Planning & Periodization .............................................................................................. 4-43 Nutrition 101 Nutrition Fundamentals ................................................................................................. 5-1 Training Diet For Figure Skating ...................................................................................... 5-3 Pre-Event Diet For Figure Skaters ................................................................................... 5-6 Substance Use ................................................................................................................ 5-8 Eating Disorders .............................................................................................................. 5-9 Nutrition And Psychology ............................................................................................