December 1- 7

December 1 – 7

Huge thanks to everyone who came out this weekend for the AGM and to all the Devos who participated in the waxing clinic! That was our first step to waxing perfection, and how fast were those conditions?! Awesome combination of fast snow and great waxing! Good sign of what’s to come.

With the on and off snow we may make some changes to where we will be this week. Watch for emails detailing any changes.

Great question came up during the senior’s practice on Sunday. They asked if rollerskiing would be a good substitute to our current lack of snow. At this point the roads are too variable, with sand and salt and some snow, to make it safe for rollerskiing here. If you really want to get out, I understand Downsview Park in the North York are of Toronto is still in decent shape for rollerskiing. Regardless of where you train and what you’re doing, if you are sharing the road please make sure you are wearing bright, reflective clothing and always keep your safety as your priority. Let’s just hope we’re back on snow soon!

Team Training

Tuesday- HSB 5:00- 7:00 pm Bounding + Strength or possibly rock skiing

Saturday- HSB 1:00- 4:00 pm Bounding + Strength or possibly rock skiing with intensity

Training Checklist

- At least 60 min a day of moderate to vigorous intensity

- Vigorous activities 3 days a week

- Strengthening activities 3 days a week (strength circuit)

- Ski specific training (ski walk, rock skiing, or bounding) at least once outside team training

Training Week Example

Monday- Gym class + activities with friends after school (moderate to vigorous activity day)

Tuesday- Team training 2 hours (moderate to vigorous training + strength)

Wednesday- Hockey practice 1- 2 hours (moderate to vigorous activity)

Thursday- Run/ Ski walk + ski bounding exercises 1- 2 hours (Vigorous activity day + strength)

Friday- Gym class + walk the dog (Moderate activity day)

Saturday- Team training 3 hours (moderate to vigorous training + strength)

Sunday- Long hike 1-2 hours (moderate activity day)

Our Bounding Circuit

5 bounds per leg, followed by 4-6 short sprints

-Skate hop

-Skate pause hop

-Skate preload hop

-Explosive side to side

-Crossovers

-Classic stride

-Long classic stride

-High classic stride

-Combined long and high classic stride (deer like)

-Classic single leg bounds

Our Strength Circuit

30 seconds per activity, go through the set 1 to 2 times

- Push up

- Plank

- Crunch

- Bicycle

- Oblique crunch (30 sec per side)

- Jane Fondas (30 sec per leg)

- Reverse crunch

- Supermans