Technical and Tactical Discussion October Sasha Rearick

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1 Technical and Tactical Discussion October 2018 Sasha Rearick

2 Skills of Successful WC skiers Tactical Skills Pressure in the fall line Direct path of CM Reduce drag Rhythm and Timing Mental skills to Perform under pressure Technical skills 1. Balanced skiing 2. Fundamentally sound 3. Generate speed where possible Physical Handle the load to learn the skills Have something special ADAPTABILITY Adaptability

3 Tactical Tasks Situational Pin wheel Pressure in the fall line Direct path of center of mass Reduce drag Set Snow Pitch Terrain rolls, side hills changes in direction Start number self expression Adaptability of the skier Equipment Fundamentals Physical abilities

4 Pressure in the fall line why is this critical? The Wall What is it? Turning too early or too straight? Pinching Being patience Hooking Turn Shape Going deep What does this really mean Turn placement

5 Technical skills 1. Balanced skiing 2. Fundamentals are ingrained Adaptable Efficient Balanced Athletic Stance 1. through the whole turn 2. Apex to apex 3. Transition to transition 3. Generate speed where possible

6 Balance The athlete move in any way he/she wants to at any time he/she wants to Where is the balance point? How much work & talk is done on balance? Norway simplicity Are we in balance in our coaching cues, feedback and content?

7 Fundamentals simple but CRITICAL 1. Balanced athletic stance 2. Out side ski to out side ski 3. Upper body discipline 4. Lower leg engagement 5. Snow Contact 6. Pole Plant

8 Balanced athletic stance Ankles flexed Knees bent individually Hips over the feet Upper body matching the terrain athlete expresses with independent feet Knees and Hips move together Legs work independently than the upper body Upper and lower body separation Movement from turn to turn which maintains balance Does the athlete express himself in a fast and efficient manner?

9 Balanced athletic stance?

10 Thoughts?

11 discussion

12 Out side ski to out side ski Most of our weight is balanced on the outside ski ACTIVE weight transfer End of turn Transition Initiation L apruis Balanced and pushing on our platform

13 Weight transfer, not perfect position transition but good ok apex

14 Upper body discipline At apex Shoulders are level Hips are level Shoulders and hips are square to fall line Completion Legs turn more than upper body upper and lower body separation Glide turn adaptability Transition Projected in the direction of travel Initiation Helping to find balance on out side ski Hips stay disciplined to allow for legs to engage and establish platform No Upper body counter at this point

15

16 Thoughts?

17 Lower leg engagement Tension in the legs Feeling the edge / ski snow reaction Internal femur rotation KNEE ANGUALTION With out the pelvis moving Ankles are flexed Because hips are over the feet Platform is established from the legs (ankles, knees) Edging, Steering and Pressure are initiated and fine tuned from legs Video

18 Good examples of platform establishment

19 Comparison of internal femur rotation

20 Snow contact Maintain skis on the snow Critical component of ski racing that we often over look How can ski bend at top of turn if its not connected to the snow? Transitions: 1. Up unweight Over and through Up and over 2. Down unweight Suck switch absorb 3. Performance Active weight transfer at completion of turn Flexed transition

21 Pole plant 1. Tap for rhythm and timing 2. Actual plant on pitches and tougher sections 3. Blocking pole plant to recover SL movement Clear high plant low immediately

22 Tactics discussion Direct Center of Mass Clean arcs vs Steering Too Early vs Too Straight Exit angle Hooking Apex location

23 Too early hip movement inside

24 Another discussion

25 Really BUT

26 More examples pull up the files and video

27 Releasing the Ski How do we do it? What words do we use to describe it? How often do we talk about it? How:

28 Release angle

29 Rhythm and Timing - Adaptability?? Tempo Slow, normal, fast Turn shape Straight, Turny, Normal Distance Gate to gate Speed / velocity Fast, slow, normal Surface reaction Slick, soft, aggressive, Choppy, Shelf, Rut / dish Pitch Steep, moderate, flat Generate or maintain Terrain changes EVENTS: SL GS SG DH Glide turns One two punch

30 Movement Apex to Apex Technique: Strong inside half coming out of the turn. Hips are in front of feet at top of turn Hips are over the feet at Apex Teaching cues: Driving hip and shoulder forward out of the apex All the way through the transition Keep driving it all the way to next apex Pulling feet back in transition / initiation Feel like you are pushing into the snow behind you at top of the turn

31 Speed Generation Skating To start Slow sections Pumping Using the Center of Mass to ski efficiently and to make a fast turn. Swinging How we direct out CM will be critical in the future Swing / Pump

32 Skiing the ski tip to tail Easy way to ski with less edge angle Pumping Swing Performance turn

33 Mental skills Part one Growth mindset Takes feedback as behaviors and I need to change Student of the sport Developing Professional habits Seeking Professional Cohesion Present Intense focus on what s important Process Oriented Mental toughness Ability to over coming obstacles Learning from Failure and Success 100% effort - detailed specific Courage for: Dedication & discipline Commitment Go fast accountability Honest JOY in the effort and belief in what you are doing Taking pride in your effort

34 Mental Part two: Handle pressure Embrace the moment Freedom of expression Seeking the opportunity Hate to lose Hate to not perform On demand execution of the skills learned Loving the opportunity

35 Physical characteristics Energy Systems Aerobic A 1 Threshold LT Anaerobic Capacity Coordination Gymnastics Jumping ABC s Running ABC s Strength Coordinated strength Power Endurance Core Function Strength Endurance Mobility Proper movement capabilities

36 What is Talent? Racer / Competitor Skier Heart Mind Balls

37 Culture individual and team Safe environment Shared venerability Establish purpose shared goals and values

38 Training Methodology 1. Current science on motor learning a) Task based learning b) Constraint situations 2. Ski instruction to learn new movements Short term performance vs long term learning Coaching and student needs a shift in mentality 3. Rhythm and timing adaptations

39 Deliberate practice Clear goals for the session / period What are the chucks you are wanting to build right now! How are you going to challenge the athlete to have to express them selves in a way which is going to get them to learn what you want them to learn Critical evaluation of the process we put in place How do we adapt for next time and how do we adapt our plan?

40 Video Early hip inside Better timing of hip

41 Video SL Establishing the platform correctly

42 Conclusion Keep it simple detailed focus Balance athletic stance Fundamentals Create deliberate training environments which challenge the skill you want to ingrain Rhythm and timing is important but remember adaptability long term is critical. Mental and physical development are as important as technical and tactical development. Take joy in the moment of hard work

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