December 3

The trend appears favourable for our session tomorrow. Let's hope that wind subsides.
Saturday was definitely not an easy session. I think we all did a great job keeping the kids as motivated as we could, and most importantly I believe they all came back with no frostbite.

For tomorrow, let's try what I had suggested for Saturday's session. We'll split into two groups for the first half and alternate working on striding with no poles, and then if the conditions are ok, we can practice some double-poling. When we get the kids practice no poles diagonal striding, it's important to get them  to think about getting their hips forward (so they aren't sitting back) and pushing each foot/ski right through to start getting that weight exchange happening. There are always a million things to focus on, but if we can pick just one thing at a time and demo it, I think the kids get more out of each session.

Then we'll meet up in the stadium at 5:15 for some games.

See you all tomorrow!

Tuesday November 26

We'll have only about an hour before the THR Super hero race so we'll keep things simple tomorrow.

Let's skate ski again as I've been informed that the other squads will be skating tomorrow for the race.

We''ll meet outside at 4:30 in our usual place. If there are enough coaches we can split into two for 20 minutes or so. One group can go up to the Twisted trail, the other just above the bike park to work on ski technique with no poles.

Let's get the kids thinking about balancing so if you can find a slope and ask them to practice going downhill on one ski for a few seconds that would be ideal. I find it's best to pick just one thing per practice to focus on or the kids get confused with too many directions. A gentle slope works best for practising balancing and gliding on one ski.

After 20 minutes or so we can meet in the stadium and we'll play some games again...this time we'll be armed with the combination so we can get into retrieve some toys. I'm thinking of a raucous game of Chuck the Chicken.

Hope you can all stay for the super hero race and chilli afterwards.

Cheers

a

Orange Squad Lesson Plans Oct 15-Nov 16th

Oct 15th: -Sign in and group meeting spot.
-Group Name game-Aisha
-Group fitness assessment: hike up to Sarah Steele.
-Game at Sarah Steele:  Coach: Camflougue

Run down Birch


Oct 19th: OS day camp 12:30-8:00 (12:30-2:30 hike 3:00-5:00 CGC 6:00 Pizza party and games)


Oct 22th: -break into 2 small groups do run/hike on new bike trails. -Warm up :30 mins. 15 mins of dynamic balance, jumping, core, upper body on trails -meet in stadium: group game for last 20 mins- Mark C


Oct 26th: no practice. 6:00 CCY HALLOWEEN FAMILY EVENT

Oct 29rd: -Large group warm up with game in stadium
5:00 group #1 come to stadium for balance/stations in stadium (tabata pro-music) (group 2 running 5:20 group #2 come to do stations and group #1 runs for :20 mins
JODY


****5:00 Parent Meeting. Aisha to come 5:00-6:00  5;45 athletes and coaches to come to meeting

 Nov 5th: and 12th:  GREY MT ROOM RENTED

Nov 5th:  -4 small groups: warm up run or game (:20)  -talk inside (grey mt room). 4 groups rotate through 10 mins each – pre-post food/ basic ski equip info (care/waxing)/ clothing/ orange squad expectations) -group game either inside or out

Nov 12th: Weather dependent: Run and strength/flexibility in grey mt room (pre-booked)

Nov 16th: Hope to start skiing??  . Level 4 plans

Jan-March Plan for Orange Squad

Jan- March Orange Squad

Skate ski whenever it is warmer than -10
If colder than -25 go out for 30-45 mins and have inside time upstairs.  (strength stations with tabata /zumba/ world cup videos/technique videos/ CGC)
If colder than -30 have outside time on boots for a brief period and then inside time.

Lesson Plans:   pick from Community Coaching Level 4 based on weather, skills of group and what plans have already been implemented.   Lesson plans posted at top of this page.

Classic:    At this point please confirm that all cl technique points have been taught/reinforced with an emphasize on weight shift through the acquisition of ABC's (agility, balance and coordination).
(diagonal, dp, ankle flexion, weight shift, downhill tuck, snowplow)

Skate Tech skills:    introduce on gradual downhill so they have natural speed.   Free skate working into one skate.     Intro offset on flats and then move to hills.


Window of Speed: encourage lots of activities that have speed  < 5 secs.  Activities with lots of change of direction activities.


Jan 19th Mark and Sean.  Put some time in over the next few weekends doing long slow skis as most Saturdays will soon be filled by races.

Jan 22 Darby and Sean

Jan 26th  Mark and Sean

Jan 29th Darby and Sean

Jan 31 (Thursday). TNR fun race  (for parent info only)

Feb 2nd Mark and Sean 

Feb 5 Darby and Sean
Mass Start talk
Send out parent info for Loppet (some parents never have been and don't know what is involved in a race outside the chalet )

Feb 9  Marsh Lake Loppet

Feb 12 Darby and Sean
Valentines Relay or  Stations (??) 

Feb 16 Mt Lorne Race

Feb 19 Darby and Sean

Feb 23 NWTel Loppet-parent led activity (no Squad)

Feb 26  Darby and Sean

March 2  Yukon Championships

Spring Break-no squad

March 19 Darby and Sean
Skate ski (fingers crossed)- adventure ski in daylight

March 23 Buckwheat Race (no Squad)

March 26  Tim Horton's Skill Fest

March 30 EASTER WEEKEND-No Squad

April 2    Skate Ski- Downhill fun!

April 4th (Thursday) Fun Race and CCY year end BBQ

April 6th: coaches year end party

Orange Squad Plan: Oct 13-Nov 6

Hi Coaches


Below is a list of general activities that Orange Squad will be doing for the next 4 weeks.
We haven't ever done this method before, so we will try it for dryland and get feedback from you.

With this many kids and coaches, communication will be critical to make sure we are all on the same page and things are smooth!

This plan has been developed in accordance with the Cross Country Canada Matrix and the Cross Country Yukon orange squad athlete matrix.
 
CCY ORANGE SQUAD MATRIX
 
https://docs.google.com/document/d/1aF3uwBgMPzOoJe-jQXsgB6FGAXEKdvKXaBvMhR5bc5g/edit

CCC GENERIC ATHLETE MATRIX

https://docs.google.com/document/d/15Un4gl9erUVTjVjfz5TaET5KmIZ9uOoThK3_17Fqxq4/edit

ORANGE SQUAD PLAN

Oct 13th:  Tim Horton’s Ski’ll Fest Oct 16th:  -Group Name game-Darby -Group assessment:  hike up to Sarah Steele. Run down Birch -agility game if time-Sean (take notebook to make comments on ability so we can have discussion) 6:00 OS coaches meeting in wax room Oct 20th:  2 groups -break into 4 small groups do run/hike on new bike trails.   -Warm up :30 mins.  15 mins of dynamic balance, jumping, core, upper body on trails -group game for last 20 mins-Fran Oct 23rd:  -4 small group warm up -5:00 group #1 come to stadium for balance/stations in stadium (set up speakers...tabata pro timing/music...talk to amanda) 5:20 group #2 come to do stations. 5:45 Parent Meeting (green/blue to look after kids until 6:30) Oct 27th: no practice.  6:00 CCY HALLOWEEN FAMILY EVENT Oct 30th: -4 small groups: warm up run -talk inside (grey mt room). 4 groups rotate through 5 mins each – pre-post food/ basic ski equip info (care/waxing)/ clothing/ orange squad expectations) -group game either inside or out 5:30 waxing clinic for parents by Alain Nov 3rd:   Learning to Train participants to lead orange squad.  Other coaches to assist plan Nov 6th:  warm up run in 4 small groups 5:00  Group #1:  strength/balance stations in grey mt room (to music) 5:00 Group # 2 Kinball (switch at 5:30) Nov 13th: first on snow?