SSA ALPINE U14, U12 CONDITIONING PROGRAM Goals Activity October Speed&Agility Stretching Xfit Circuit Test Prep Block

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1 SSA ALPINE U14, U12 CONDITIONING PROGRAM 2016 Goals Activity October Speed&Agility Stretching Xfit Circuit Test Prep Block

2 TOOLS you need as a young athletes Drinking bottles Heart rate monitor (under 14) Personal training diary Slack line-or similar Good running shoes Skiers Edge Great way to get fit for skiing

3 SSA Alpine Recording Sheets : CHILDREN Goal setting First name Last name # Date Test / Challenge Measu Test Goal Test Goal Test Goal Height Cm's N/A Weight Sit & Reach Kg's Cm's 5 stage abs Stage 60 sec max Pushups Vertical Jump right Vertical Jump left Broad Jump (single Jump) Penta Jump - both 40m sprint Illinois Agility Run L-R Illinois Agility Run R-L Max Single leg squats Max Chins # Cm's # seconds Box jump: 60 sec 20cm # touches N/A N/A N/A Cooper 12 min run 20m shuttle Other Stage/level Why Stamina: It creates the base for all other motor skills important for a skier Improves recovery thus less injuries Why weight baring activitieskiing is a weight bearing activity thus training must consist out of weight bearing activities such as jumping and running Why lateral strength/jump In skiing forces such as speed, terrain, turn courses, snow conditions exercises Why agility effecting athletes thus joints and soft tissue must be protected Ever changing conditions on the hill force athletes to anticipate, be proactive and react and adapt quickly. Why reactive jumping and It strengthens the joint (ankle, hip, knee, spine) and improves Plyometrics are so critical propryoceptive ability Why Flexibility Why Fun Restriction in range of motion may cause compensation in other areas thus results in overuse. Being too supple is a disadvantage-instability. To keep motivated - a fun variety of activities is important to keep motivated

4 Training Program October 2016 Oct Cardio Xfit circuit Speed/Agility Flexibility School sport 1 U14 4x 200m sprints - 1min rest U14 2 blocks, U12 1 block Speed Green 3X per week 2 1x Test Prep Block 3 12min run as fast as possible- all age groups 1X per week 1 block 8min 4 5 1xTest Prep Block Choose your training days as able- These are minimum sessions per week in each training category 10 U14-2X800m runs fast Circuit 2. 40sec/20sec 2 sets each exercise Speed Green 11 U12-- 1X 800m run fast - 5min warm up 12 1x Test Prep Block U14, 1km run fast, U12 2km run fast U14 2 blocks, U12 1 block Agility Yellow x Test Prep Block All age groups: Circuit 2 choose 2 blocks (6 exercises) Spreed green 25 Hill sprints run (30sec) U14 6 runs U12 4 runs 40sec/20sec 2 sets each exercise Vic Testing 22 October-23 October NSW Testing 29 October-30 October School Sport is considered as a workout - If you follow the program you will meet the minimum requirements. Manfred Wolscher, Exercise Phys manfred.wolscher@gmail.com

5 Speed-green/Agility-yellow Exercise Duration Reps Sets Rest Notes 20m sprints 5 sprints 2 1min between sets As fast as you can (make sure you have been warming up. At least 10min running or games. Slalom sit ball U 14: 15 sec, U12 10 sec 6balls and repeat Penta Jumps (5 consecutive Jumps) 5 conc jumps U 12-2sets 1min between sets U 14-4sets U14: 4sets, U12: 2 sets 30sec between sets stepping over the ball to be able to touch the ball with your behind double legged jumps- make sure good form Balance activities 5min-bosu ball, fit ball skate board, inline skating 1 whatever you love, like to do Illinois run change direction as in test 4 runs 1min Quick feet laying on back 10sec as fast, quick as you can 3 sets Quick feet standing 10sec 2 sets keep arms off body Quick feet with ski boots 10sec as fast, quick as you can 2 sets 1min give it a go-also good to get used to the boots again. rope balance 10min-Slackline Fence will do too Trampolining- Slalom jumps,360, flip?, tuck jump, torso twists etc 5min 4 sets 1min between sets great for skiing Slalom run hands on your hip, hands free -alternate 10sec U14: 3sets, U12: 2 sets 1min between runs Run as fast you can thru the course 20 m Sprint Slalom sit ball Trampolining Balance activities Quick step floor, quick step standing Slalom runs Illinois run -10m by 5m

6 Stretching Each stretch 10sec repeat 4 times Reps: 4 Holding of stretch 10sec Intensity: Trying to stretch without major pressure and support When to stretch: After warming up - muscles you are going to work on After cool down- all major muscle groups Sets: 1 Notes: Foam rolling exercises are essential for skiers Variety: dynamic stretching should be part of your stretching routine It consists out of controlled leg and arm swings - gently take to the limits of range of motion. No bouncing movement! E.g: controlled arm swing, leg swing, torso rotation etc

7 Activity Circuit 1 Weight Reps Notes Single leg Squat-change leg each time BW (Body weight) 10 Alternate Knee to chest BW 10 Pullups BW 5 Vertical Jumps BW (Body weight) 5 Back Extensions BW 10 Hanging Reverse Curls BW 5 Burpees BW (Body weight) 5 Lat Planking with leg lift/change leg each time BW 10 Sit Ups -keep feet on floor BW 10 box jumps BW 20 Cross crunches BW 15 Leg curl double leg BW 10 Each block 7 minutes (non stop) as hard as you can do- Each exercise must be performed with good posture/form One training session includes 1blocks (3 exercises) for U12 and for U14 2 blocks of 3 exercises each - 3min rest between blocks 1 circuit per week. Remember 7 min rotation between selected exercises. Change your selected block of ex. Each time Single leg squat Alternate knee to chest Pull ups Vertical Jump Back Extensions Hanging Reverse Curls Burpees Push Ups Sit Ups -feet on floor Lat steps/box jumps Cross crunches Leg curls Circuit 2: Choose 2 blocks (6exercises) - 2sets each exercise 40sec intensity 20 sec rest E.g: single leg squat 40sec 20sec rest then other leg 40 sec 20sec rest then repeat on other leg again and so on..

8 Test Prep Block Activity Reps U14 Sets U14 Reps U12 sets U12 How many X per wk Notes Single leg Squat-full range 5 as far as 3 each 3 as far as 2 1X 30sec rest between sets Stage Sit Ups (controlled movement) block 5 4 1X 30sec rest between sets Chin ups a.m.a.p. 3 a.m.a.p 2 1X 30sec rest between sets Dead stop push ups(keep body straight) 30sec 2 20sec 1X 60sec rest between sets Lateral box jumps. As in test (U14 30cm,U sec 2 60sec 1 1X 90sec rest between sets 20m sprints (5min warm up) 5 4 1X 60sec rest between sets Broad Jumps (standing long jump) X 30sec rest between jumps 400m sprints 3 2 1X 2 min between runs 5 Stage sit ups: 1=wrist to knees, 2=elbow to knee, 3=arms held 90degrees across the abs, 4=arms held across the chestelbows to knees, 5= elbows behind the head and hand reaching down the spine as far as possible-chest to knee, Single leg Squat-full : Ensure heels stay on box or bench, knee stable over big toe. If you can not complete one rep move as far as you can with good posture then improve from there until you can complete a full squat. You might get support from your parent or friend Chin Ups: If you can not complete a chin up, try first to step on chair to get you chin above the bar then slowly lower your body weight and repeat. Your parent/friend might help you getting your chin above the bar. Single leg squat full range /or as far as pos 5 Stage sit ups Chin ups-change grips Dead Stop Pushups Lateral Box Jumps 20m sprints Broad Jump (single) 400m sprints The exercises can be done over 2 different days. Up to you. Each exercise needs to be executed 1X per week

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