Monday, Dec 2
- all forms MUST be turned in
1) stretching on Track with Captain Candidates 15 min
2) 45 min run in assigned group with Captain Candidates) - see attached groups,
will also be posted
3) Rotating Stations:
New Skiers meet in 005 to review policies, logistics, and waxing 20 min
Returning Skiers meet in cafe for sit up, push up and dip testing 20 min
4) reverse stations
5) waxing available after practice- ALL Captain Candidates need to stay for 30 min to help teach waxing
Clothing- outside clothing for run, including hats/gloves
inside strength- bring dry socks (no muddy shoes inside)
Link to fitness testing- we will do 3,000m on track, push ups, sit ups, dips, and ski erg http://www.nordicskiracer.com/news.asp?NewsID=1751
Tuesday, Dec 3
Plan A
1) stretching on Track with Captain Candidates 15 min
2) see attached groups, will also be posted
Station 1- 3000 run on track for time- see above link for fitness testing info
Station 2- indoor strength circuit
3) reverse stations
4) ski erg testing and waxing-ALL Captain Candidates need to stay for 30 min to help teach waxing
5) Captain Candidates organizing skiing practice for Wed.
Clothing- outside clothing for run including hats/gloves
inside strength- bring dry socks (no muddy shoes inside)
Experienced Skiers: SKATE SKIS NEED TO BE WAXED BY END OF PRACTICE
New Skiers: SKATE SKIS NEED TO BE WAXED BY END OF WEDNESDAYS PRACTICE
Plan B
If there is enough snow on the CVU fields we may start skiing and teaching….
Wednesday, Dec 4
Half Day!!!!
- All skiers that know how to ski, you are excused from CVU practice to go find snow! Skiers and parents will be responsible for arranging driving to snow (Sleepy Hollow ) Captain candidates can help organize this
workout Level 1 overdistance 90 min ski; throw in some 10-15 sec speed bursts for each
technique (v1 each side, v2, double pole)
- Skiers needed to learn how to ski will stay at CVU for a 1:00 practice. Eli and James will meet you on campus to teach bounding techniques.
Thursday, Dec 5
Plan A:
1) travel to Sleepy Hollow for Skate Ski Practice
2) Black and White team skiers help teach new skiers how to ski- see list for groups
(if not teaching, Level 1 ski working on body position, timing, agility)
2) Red team returning skiers technique drills working on body position, timing, agility
OR Level 3 skate intervals (based on fall fitness level)
Plan B:
1) stretching on Track with Captain Candidates 15 min
2) White and Black team intervals
20 min warm up, 6 x 4 min Level 4 running intervals (if bike path is clear of snow we will have a roller ski group also),
20 min cool down
2) Red team Bounding, finish fitness testing, strength training, chalk talk (technique videos)
work on body position, timing, agility (if bike path is clear of snow we will have a roller ski group also)
Friday, Dec 6
Plan A:
1) travel to Sleepy Hollow for Skate Ski Practice
2) Red team skiers help teach others how to ski- see list for groups
(if not teaching, Level 1 ski working on body position, timing, agility)
2) Black and White team returning skiers technique drills working on body position, timing, agility
OR Level 3 skate intervals (based on fall fitness level)
TEAM PICTURES- we need pics for SWIX (with red and black jackets, and for the US Ski Team Poster competition)
captain candidates please have plan organized so this goes quickly
VOTE for captains online
Plan B:
1) stretching on Track with Captain Candidates 15 min
2) Red team intervals
20 min warm up, 6 x 4 min Level 4 running intervals (if bike path is clear of snow we will have a roller ski group also),
20 min cool down
2) White and Black team Bounding, finish fitness testing, strength training, chalk talk (technique videos)
work on body position, timing, agility (if bike path is clear of snow we will have a roller ski group also)
TEAM PICTURES- we need pics for SWIX (with red and black jackets, and for the US Ski Team Poster competition)
captain candidates please have plan organized so this goes quickly
VOTE for captains online
- all forms MUST be turned in
1) stretching on Track with Captain Candidates 15 min
2) 45 min run in assigned group with Captain Candidates) - see attached groups,
will also be posted
3) Rotating Stations:
New Skiers meet in 005 to review policies, logistics, and waxing 20 min
Returning Skiers meet in cafe for sit up, push up and dip testing 20 min
4) reverse stations
5) waxing available after practice- ALL Captain Candidates need to stay for 30 min to help teach waxing
Clothing- outside clothing for run, including hats/gloves
inside strength- bring dry socks (no muddy shoes inside)
Link to fitness testing- we will do 3,000m on track, push ups, sit ups, dips, and ski erg http://www.nordicskiracer.com/news.asp?NewsID=1751
Tuesday, Dec 3
Plan A
1) stretching on Track with Captain Candidates 15 min
2) see attached groups, will also be posted
Station 1- 3000 run on track for time- see above link for fitness testing info
Station 2- indoor strength circuit
3) reverse stations
4) ski erg testing and waxing-ALL Captain Candidates need to stay for 30 min to help teach waxing
5) Captain Candidates organizing skiing practice for Wed.
Clothing- outside clothing for run including hats/gloves
inside strength- bring dry socks (no muddy shoes inside)
Experienced Skiers: SKATE SKIS NEED TO BE WAXED BY END OF PRACTICE
New Skiers: SKATE SKIS NEED TO BE WAXED BY END OF WEDNESDAYS PRACTICE
Plan B
If there is enough snow on the CVU fields we may start skiing and teaching….
Wednesday, Dec 4
Half Day!!!!
- All skiers that know how to ski, you are excused from CVU practice to go find snow! Skiers and parents will be responsible for arranging driving to snow (Sleepy Hollow ) Captain candidates can help organize this
workout Level 1 overdistance 90 min ski; throw in some 10-15 sec speed bursts for each
technique (v1 each side, v2, double pole)
- Skiers needed to learn how to ski will stay at CVU for a 1:00 practice. Eli and James will meet you on campus to teach bounding techniques.
Thursday, Dec 5
Plan A:
1) travel to Sleepy Hollow for Skate Ski Practice
2) Black and White team skiers help teach new skiers how to ski- see list for groups
(if not teaching, Level 1 ski working on body position, timing, agility)
2) Red team returning skiers technique drills working on body position, timing, agility
OR Level 3 skate intervals (based on fall fitness level)
Plan B:
1) stretching on Track with Captain Candidates 15 min
2) White and Black team intervals
20 min warm up, 6 x 4 min Level 4 running intervals (if bike path is clear of snow we will have a roller ski group also),
20 min cool down
2) Red team Bounding, finish fitness testing, strength training, chalk talk (technique videos)
work on body position, timing, agility (if bike path is clear of snow we will have a roller ski group also)
Friday, Dec 6
Plan A:
1) travel to Sleepy Hollow for Skate Ski Practice
2) Red team skiers help teach others how to ski- see list for groups
(if not teaching, Level 1 ski working on body position, timing, agility)
2) Black and White team returning skiers technique drills working on body position, timing, agility
OR Level 3 skate intervals (based on fall fitness level)
TEAM PICTURES- we need pics for SWIX (with red and black jackets, and for the US Ski Team Poster competition)
captain candidates please have plan organized so this goes quickly
VOTE for captains online
Plan B:
1) stretching on Track with Captain Candidates 15 min
2) Red team intervals
20 min warm up, 6 x 4 min Level 4 running intervals (if bike path is clear of snow we will have a roller ski group also),
20 min cool down
2) White and Black team Bounding, finish fitness testing, strength training, chalk talk (technique videos)
work on body position, timing, agility (if bike path is clear of snow we will have a roller ski group also)
TEAM PICTURES- we need pics for SWIX (with red and black jackets, and for the US Ski Team Poster competition)
captain candidates please have plan organized so this goes quickly
VOTE for captains online