December 8- 14

December 8- 14

Good work to everyone who came out this week despite the conditions! I was really hoping we would be on skis every practice at this point, but we’ll just appreciate the snow more when it comes. We are still on the hunt for snow, for now plan to meet at Hardwood at our regular times. If something else looks promising you will receive an email detailing the change.

Big shout out to our teammates competing in other disciplines like swimming, dance and to one who just competed at Canadian figure skating nationals! Go get ‘em team, no matter what you're doing!!

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