Technical and Tactical Discussion October 2018 - Sasha Rearick - Tri-State Ski ...
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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
• Mental skills to Perform • Have something special
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
• The Wall • Hooking
• 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
• Adaptable 1. through the whole turn
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
• Knees bent individually • Legs work independently than the
• Hips over the feet upper body
• 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 adaptabilityThoughts?
Lower leg engagement
• Tension in the legs • Platform is established from
• Feeling the edge / ski snow the legs (ankles, knees)
reaction • Edging, Steering and Pressure
• Internal femur rotation are initiated and fine tuned
• KNEE ANGUALTION from legs
• With out the pelvis moving
• Ankles are flexed
• Because hips are over the feet
VideoGood examples of platform establishment
Comparison of internal femur rotation
Snow contact
• Maintain skis on the snow Transitions:
• Critical component of ski 1. Up unweight
• 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 transitionPole plant
1. Tap for rhythm and timing • SL movement
2. Actual plant on pitches and • Clear high plant low immediately
tougher sections
3. Blocking pole plant to
recoverTactics 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
describe it? 1.
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
• Surface reaction • SG
• Slick, soft, aggressive, • DH
• Glide turns
• Choppy, Shelf, Rut / dish
• One two punchMovement Apex to Apex
Technique: Teaching cues:
• Strong inside half coming out • Driving hip and shoulder forward
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
of turn apex
• 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 turnSpeed Generation
• Skating • Using the Center of Mass to
• To start ski efficiently and to make a
• Slow sections fast turn.
• Pumping
• Swinging • How we direct out CM will be
critical in the future
• Swing / PumpSkiing 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 effortMental – Part two:
• Handle pressure • Hate to lose
• Embrace the moment
• Freedom of expression
• Seeking the opportunity
• Hate to not perform
• On demand execution of the
skills learned
• Loving the opportunityPhysical characteristics
• Energy Systems • Strength
• Aerobic A 1 • Coordinated strength
• Threshold LT • Power
• Anaerobic Capacity • Endurance
• Core
• Coordination • Function
• Gymnastics • Strength
• Jumping ABC’s • Endurance
• Running ABC’s • Mobility
• Proper movement capabilitiesWhat is Talent? Racer / Competitor Skier • Heart • • Mind • • Balls •
Culture – individual and team • Safe environment • Shared venerability • Establish purpose – shared goals and values
Training Methodology
1. Current science on motor • Short term performance vs long
term learning
learning
a) Task based learning
b) Constraint situations • Coaching and student needs a shift
in mentality
2. Ski instruction to learn new
movements
3. Rhythm and timing
adaptationsDeliberate 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 learnVideo • Early hip inside • Better timing of hip
Video SL Establishing the platform correctly
Conclusion
• Keep it simple detailed focus • Rhythm and timing is important
• Balance athletic stance but remember adaptability long
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 workYou can also read
