Technical and Tactical Discussion October 2018 Sasha Rearick - PowerPoint PPT Presentation

Technical and Tactical Discussion October 2018 Sasha Rearick

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

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

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

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

Balance • 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? The athlete move in any way he/she wants to at any time he/she wants to

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

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

Balanced athletic stance?

Thoughts?

discussion

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”

Weight transfer, not perfect position transition but good ok apex

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

Thoughts?

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

Good examples of platform establishment

Comparison of internal femur rotation

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

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

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

Too early hip movement inside

Another discussion

Really BUT

More examples pull up the files and video

Releasing the Ski • How do we do it? • How: • What words do we use to 1. describe it? 2. • How often do we talk about 3. it?

Release angle

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

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

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

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

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

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

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

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

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

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

Deliberate practice • Clear goals for the session / • Critical evaluation of the period process we put in place • What are the chucks you are • How do we adapt for next time wanting to build right now! and how do we adapt our plan? • 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

Video • Early hip inside • Better timing of hip

Video SL Establishing the platform correctly

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