U14

Warm Up

Forward/backward leg swings 10 R/L

Inward/Outward leg swings 10 R/L

Knee hugs 10 R/L

Ankle cradles 10 R/L

Toe Touches 10 R/L

Forward Hip internal rotation 10 R/L

Backward Hip external rotation 10 R/L

Lunge twist to lead leg 10 R/L

Lateral Lunge 10 R/L

Mini band side/side walk 10 R/L

Mini band forward/backward 10 R/L

Mini band forward/backward low walk (monster walk) 10 R/L

Skipping 10 R/L

Carioca 10 R/L

Jackknife crawls 6x (push up position, walk feet up to hands, walk hands out to new position, repeat)

Spiderman Crawls 20x

Key Concepts

Upper body facing downhill- The upper body is the pelvis and above. The lower body is the legs below the pelvis. While your lower body will be following the direction of the turn, your upper body will be facing mainly downhill. 

Equal ankle flexion- Both ankles are at the same level of flexion throughout the turn.

Turn connection/transition- The moment in time when the turn is not a left or right turn. Skis are basically flat against the snow. Sometimes called transition.

Inclination- At the start of the turn when the body is moving forward and into the new turn and has not yet formed any angles.

Angulation- The body is no longer straight but forming angles with the goal of tipping the skis up on edge.

Long leg / Short leg- As the turn develops, the outside leg extends and the inside leg and hip flex.

Goals

Goals define what you want to achieve and give you the motivation to say focused and disciplined

Process vs Outcome- An outcome goal is identifying what you want to accomplish. A process goal is breaking down the steps and efforts you need to get there! Both are important in this journey. .

An outcome goal is a great motivational force. The more crystal clear it is what you want to achieve, the more likely you are to achieve it. An outcome gaol could to be to move up a few places every race, placement in State championships, placement in regional championships, making the US Ski Team.

While outcomes are important, process goals are even more important. A process goal is what you need to be working on consistently in order to achieve you outcome. This could be long leg/Short leg, better starts. Maybe it's better gliding skills, where to tuck and turn. The process focuses on what you need to work on to get better.

New Monthly Membership Meeting: Aug. 2nd with Barbara Cochran

NYSSRA Membership Sounding Ping!! Tune In!

We are excited to have Barbara Ann Cochran speak on 

August 2,2021 at 7:00 PM

 

Barbara Ann Cochran is a former World Cup alpine ski racer and Olympic gold medalist. 

Barbara Ann is also a sports consultant and motivational speaker with her business, Barbara Ann Cochran Coaching.  Her desire is to help athletes, coaches, and parents blossom to the best of their abilities in the world of sports.  

The best way to describe Barbara Ann’s relationship with sports is: it’s her religion. If you have a conversation with her regarding her passion, you will quickly find that she is well-versed in what it takes to be a top-performing athlete. She knows what to think and how to get your mind to cooperate with your body.

Holimont Special Event * April 11th* Open race -sign up today!

Happy Spring Everyone,

Congratulations to all the athletes who raced in the spring series and projects the past few weekends and a huge thank you to the many coaches, parents, officials, and volunteers who make our races possible. Again, we could not have done it without you. We hope that everyone is loving the longer days and warmer temperatures.  There is still a lot of great skiing to be done, and for that reason HoliMont is hosting the 2nd Annual Parallel Proceeds of Spring, a Parallel Racing Event, April 11, 2021 open to all programs.