Sept 21 Junior Devo Kickoff

                      September 21 Junior Devo 2019-20 Kickoff

Sometimes we ski....

                                                            Sometimes we don't.....

Hi Welcome and Welcome Back!  Ready to start thinking about skiing? Ready, Set, Go!

Welcome to the Junior Devo Blog.  I will be updating this blog weekly for training plans and any changes to training locations as they come up!

Please get your kids to bookmark or 'favourite' this site and have them look at it routinely.

A typical week in September will look like this:

Monday- off or fun sports with friends

Tuesday - Cardio 20' (can be warm up and cool down) and Strength 20' (see below)

Wednesday - Team Training - here is where we can do technique, intensity and then have fun! 5 or 5:30pm start - lets take a vote. 1.5-2hrs

Thursday - Cardio 20' and Strength + Core 15'

Friday - off or fun sports with friends

Saturday - Team Training (technique, speed, agility, strength/core/stretch) and fun! 2.5 hrs  
Saturday is a crazy day- whenever you can arrive in the morning we will get you/your child athlete to work the gate asking kindly for donations as we help the mountain bikers to park. I will be there for the 8am shift and when the door slows down we will slip out to do a pole walking activity.  The donations go towards our ski waxes and equipment for the team. We will start our workout at 10:00 and finish up at 12:00. Please bring rollerski equipment (boots and skis for me to see - not to use). A game of capture the flag while parents have brief meeting about season. 

Sunday - Long Slow Day - distance hike or run or swim or bike or kayak or whatever you love!!!  1-2hrs  

You can interchange days with other sports you are doing at school, in your community etc. Keep active in school sports!  And I will send updates for local races, events or ideas for training. Pass any along to me that sound fun.... and lets sit down individually to look at a good schedule for you (journal).

WHAT DO I BRING TO PRACTICE?  Apart from regular workout clothes (bring layers), please ALWAYS bring water (water belt if you have one) and a snack to training.  I would also like you to bring a pen and a JOURNAL - a small book with lined paper - last years if you still have it, and if not a new one ready to go for Day 1.  This will be a huge part of learning to train that we will practice at workouts and races. If you have a heart rate monitor, great, but it is not necessary (yet) - more like Provincial or National teams). Read and re-read the blog to make sure you have the proper equipment before workouts.

**In the fall we will need Nordic hiking/bounding poles. These are poles about 10cm shorter than your classic poles. You can also purchase 'road tips' and have them placed on poles which have a more durable metal for concrete or asphalt. How long are classic poles?  FIS rules are that classic poles are only 83% of the skiers height WITH boots on, from tip to where the strap comes out of the handle. So parents may have some measuring to do with growing kids - enjoy!  We have a few pairs of poles in the house to get us started so don't worry too much. 

              

Here is a little look at some dryland techniques. https://youtu.be/xRtDmXoRrM0

Contact me at kgetty26@gmail.com  or 705-816-4656

Strength:

Reps	Exercise
30 sec	High Knees (on the spot)
10 each side	Dynamic Lateral Lunges
20	Bunny hops
15	Chair (or bench) Dips
20	Speed skaters
15	Push ups
15	Squat Jumps
30 Sec each side	Side Plank
6 per leg	Split leg squat jumps
60 seconds	Plank
60 second	wall sit

       Repeat whole workout 2-3 times

Core:

Pick 5 or more of the following exercises and try to do each for 30sec to 1min. It may take time to work up to 1 min each.

 Russian Twist with or without medicine ball or weight

 flutter kicks

 plank

 bicycle

 side plank

 sit up with feet high

 leg lifts

 hollow body hold

 mountain climbers

 dead bugs

 heels to heaven

 Roller-core (if you have one)

Repeat 2-3 times