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
• 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

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

Pressure in the fall line – why is this critical?

• The Wall
• What is it?
• Going deep
• What does this really mean
• Turning too early or too straight?
• Pinching
• Being patience
• Hooking
• Turn Shape
• Turn placement

Technical skills

• 1. Balanced skiing
• 2. Fundamentals are ingrained
• Adaptable
• Efficient
• 3. Generate speed where

possible

Balanced Athletic Stance

1. through the whole turn 2. Apex to apex 3. Transition to transition

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?

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 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?

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
• 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

Thoughts?

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

Good examples of platform establishment

Comparison of internal femur rotation

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
• f turn
• Flexed transition

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

Tactics discussion

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

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?
• What words do we use to

describe it?

• How often do we talk about

it?

• How:

1. 2. 3.

Release angle

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

Movement Apex to Apex

Technique:

• Strong inside half coming out
• f the turn.
• Hips are in front of feet at top
• f turn
• Hips are over the feet at Apex

Teaching cues:

• Driving hip and shoulder forward
• ut 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

Speed Generation

• Skating
• To start
• Slow sections
• Pumping
• Swinging
• Swing / Pump
• Using the Center of Mass to

ski efficiently and to make a fast turn.

• How we direct out CM will be

critical in the future

Skiing the ski tip to tail

Easy way to ski with less edge angle

• Pumping
• Swing
• Performance turn

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

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

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

What is Talent?

Racer / Competitor

• Heart
• Mind
• Balls

Skier

Culture – individual and team

• Safe environment
• Shared venerability
• Establish purpose – shared

goals and values

Training Methodology

• 1. Current science on motor

learning

a) Task based learning b) Constraint situations

• 2. Ski instruction to learn new

movements

• 3. Rhythm and timing

adaptations

• Short term performance vs long

term learning

• Coaching and student needs a shift

in mentality

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?

Video

• Early hip inside
• Better timing of hip

Video SL

Establishing the platform correctly

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