Priorities of Orange
Squad:
-by end of Orange Squad athletes should have good prolonged
execution of all ski techniques
-agility, coordination, balance, (weight shift),
-Window of Optimal Trainability for Motor Skills and
Flexibility as well as speed <5 secs.
-Avoid
anaerobic (capacity and power) efforts (i.e. 30-90 sec. at highest intensity)
-team building
-fun….have to enjoy it.
Age appropriate activities
-social, interactive, challenging
-social extremely important for girls
-supporting each other …social bond
-lifestyle and mental skills….basic concepts should be
explained to kids, parents and coaches
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Technique
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Energy System
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Strength/Flexibilty
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Mental/Lifestyle
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Nutrition/Recovery/ Health Monitoring
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Competition
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ORANGE SQUAD
PLAN
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Mid Oct-Mid Nov
(4 weeks)
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- Mid
Oct: demonstrating what proper tech will look like through use of video. Use clips from Matrix on CCC website
- Intro
technique points in dry land situation or indoors on Tuesdays.
-at parent meeting, encourage families to facilitate
skiing outside practice in order to optimize the number of “on snow” sessions to maximize the
aquistion of balance, agility and coordination
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-once a week activity to encourage agility,
quickness, change of directions
Ideas: long
aerobic activity then stopping for game (capture flag, base tag, obstacle
course, relays, skipping rope)
-focus on speed bursts < 5 secs
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1 workout a week. (Tuesdays)
: 30 min aerobic warmup/ up to :20-30 mins strength and flexibilty/ :30 min
warmdown
-Strength using body weight
-basic core/ pushups/dips/pullups/
balance/ jumping/core (teaching proper tech for all)
basic dynamic and static stretching routine with emphasis on proper
technique
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-emphasize effort, doing one’s best
-continue to develop self confidence
-promote sport as a lifestyle commitment
-promote teamwork
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-meeting with parents re: recovery and the energy
req. for skiing. How much is too much
for a child in Learning to Train stage.
- talk about age appropriate pre and post workout
feeding.
-importance of changing clothes right after squad.
-explain the importance of carrying water, carrying
snack to maintain energy level throughout entire workout.
-explain importance of having proper clothing and
equipment
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Oct 15th:
-Sign in and group meeting spot.
-Group Name game-Aisha
-Group fitness assessment: hike up to Sarah Steele.
Run down Birch
-agility game if time
Oct 19th:
OS day camp
11-:8:00
(12:30-2:30 hike
3:00-5:00 CGC
6:00 Pizza party and games)
Oct 22th:
-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
-meet in stadium: group game for last 20 mins- Mark
C
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.
5:00 Parent Meeting. Aisha to come. 5;45 athletes and coaches to come to meeting
Oct 26th:
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
Nov 5th:
and 12th:
Weather
dependent: Run and strength/flexibility
in grey mt room (pre-booked)
Hope to start
skiing on Nov 23rd. Level
4 plans
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On snow transition
Mid Nov-mid Dec
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Intro of tech on Tuesdays.
Priority for Tech:
balance, agility, rhythm.
Diagonal
stride to start. Skiing without
poles to reinforce weight shift
Small group work.
Use games to reinforce tech
Use of video once(set up with Alain/Amanda)
Review/Intro of all ski techniques (cl and sk)
before Christmas break
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-games on Tues to reinforce technique, as well as
increase agility and change of direct. (<5 sec speed )
Focus on increasing length of aerobic activity on
Saturday
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- strength
through games on Saturdays:
Ideas: dp relays/ legs only
games/ pulling relays/ dp uphill terrain relays
- encourage
flexibility work at home
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-pre competition
session for coaches with Tracey
-session with parents with Tracey
-de emphasize outcome and focus on process
-awareness of pre-competitive emotions
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Nov 28th-Thurs Night Race
Dec 7-GMLC opener
Dec 21- don sumaniks (cl)
Dec 22-DS skate
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Jan-April
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Video session once to give athletes mental image of
themselves
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-Tues: tech focus.
Reinforcement of
technical components through games
-Sat: Long Slow Distance incorporating speed games
<5 secs and relays/ or races and events
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- strength
through games on Saturdays : dp
relays/ legs only games/ pulling relays/ dp uphill terrain relays, tug of war
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-intro long and short term process (not outcome)
goals
-continue to emphasize doing one’s best, achieving,
working hard.
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-Parents Sports Psych talk with Tracey
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Jan 16th-TNR
Feb 8th-
marsh lake loppet
Feb 15th
Hut to Hut
Feb 22: Mt
Lorne
March
1: Nwtel
March 29th -
Yukon
Champs
Apr 3
Year End
Apr 4
Coaches Retreat
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