ALPINE SKIING COACHING GUIDE. Planning an Alpine Skiing Training & Competition Season

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Archibald Garrison
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1 ALPINE SKIING COACHING GUIDE

2 Table of Contents Goals 3 Benefits 3 Goal Setting and Motivation 3 Goal Setting 5 Assessing Goals Checklist 6 Essential Components of Planning an Alpine Skiing Training Session 7 Principles of Effective Training Sessions 8 Tips for Conducting Successful Training Sessions 9 Tips for Conducting Safe Training Sessions 10 Alpine Skiing Attire 11 Under Layers 11 Long Underwear 11 Socks 11 Turtleneck Shirt 12 Sweaters 12 Outer Layers 12 Ski Pants 12 Jackets 13 Gloves or Mittens 13 Helmets 13 Hats 14 Goggles 14 Accessories 14 Vest 14 Ski Mask/ Neck Warmer 14 Sunscreen 14 Rain Gear 15 Alpine Skiing Equipment 16 Ski Boots 16 Skis 16 Bindings 17 Poles 18 2 Special Olympics Alpine Skiing Coaching Guide- September 2007

3 Goals Realistic yet challenging goals for each athlete are important to the motivation of the athlete both at training and during competition. Goals establish and drive the action of both training and competition plans. Sport confidence in athletes helps to make participation fun and is critical to the athlete s motivation. Please see the Principles of Coaching Section for additional information and exercises on goal setting. Benefits Increases athlete s level of physical fitness Teaches self-discipline Teaches the athlete sports skills that are essential to a variety of other activities Provides the athlete with a means for self-expression and social interaction Goal Setting and Motivation Developing Self-Confidence through Goal Setting Accomplishing goals at competition through repetition in settings similar to the competition environment will instill confidence. Setting goals is a joint effort between athletes and coaches. The main features of goal setting are: 1. Goals need to be structured as short-term, intermediate and long-term. 2. Goals need to be viewed as stepping stones to success. 3. Goals must be accepted by the athlete. 4. Goals need to vary in difficulty from easily attainable to challenging. 5. Goals must be measurable. 6. Goals need to be used to establish the athlete's training and competition plan. Athletes with or without an intellectual disability may be more motivated by accomplishing short-term goals than long-term goals; however, do not be afraid to challenge athletes. Include athletes in setting their personal goals. For example, ask the athletes, "What is your focus for this training session?" This opens the door for discussion of the goals for the day. Awareness of why the athlete is participating is also important when setting goals. There are participation factors that may influence motivation and goal setting: Age appropriateness Ability level Readiness level Athlete performance Family influence Peer influence Athlete preference Performance Goals versus Outcome Goals Effective goals focus on performance, not outcome. Performance is what the athlete controls. An athlete may have an outstanding performance and not win a contest because other athletes have performed even better. Conversely, an athlete may perform poorly and still win if all other athletes perform at a lower level. If an athlete's goal is to concentrate on the race line and skiing faster through a course, the athlete has greater control in achieving this goal than winning. However, the athlete has even greater control of achieving a goal if the goal is to race following the correct line. This performance goal ultimately gives the athlete more control over his/her performance. Special Olympics Alpine Skiing Coaching Guide- September

4 Motivation through Goal Setting Goal setting has proved to be one of the most simple and effective motivational devices developed for sport within the past three decades. While the concept is not new, today the techniques for effective goal setting have been refined and clarified. Motivation is all about having needs and striving to have those needs met. How can you enhance an athlete's motivation? 1. Provide more time and attention to an athlete when he/she is having difficulty learning a skill. 2. Reward small gains of achievement in skill level. 3. Develop other measures of achievement outside of winning. 4. Show your athletes that they are important to you. 5. Show your athletes that you are proud of them and excited about what they are doing. 6. Fill your athletes with self-worth. Goals give direction. They tell us what needs to be accomplished. They increase effort, persistence and the quality of performance. Establishing goals also requires that the athlete and coach determine techniques for how to achieve those goals. Measurable and Specific Effective goals are very specific and measurable. Goals stated in the form of "I want to be the best that I can be!" or "I want to improve my performance!" are vague and difficult to measure. It is positive sounding but difficult, if not impossible, to assess whether they have been reached. Measurable goals must establish a baseline of performance recorded during the past one or two weeks for them to be realistic. Difficult, but Realistic Effective goals are perceived as challenging, not threatening. A challenging goal is one perceived as difficult but attainable within a reasonable amount of time and with a reasonable amount of effort or ability. A threatening goal is one perceived as being beyond one's current capacity. Realistic implies that judgment is involved. Goals based upon a baseline of performance recorded during the past one or two weeks are likely to be realistic. Long- versus Short-Term Goals Both long- and short-term goals provide direction, but short-term goals appear to have the greatest motivational effects. Short-term goals are more readily attainable and are stepping stones to more distant long-term goals. Unrealistic shortterm goals are easier to recognize than unrealistic long-term goals. Unrealistic goals can then be modified before valuable competition time has been lost. Positive versus Negative Goal Setting Positive goals direct what to do rather than what not to do. Negative goals direct our attention to the errors we wish to avoid or eliminate. Positive goals also require coaches and athletes to decide how they will reach those specific goals. Once the goal is decided, the athlete and coach must determine specific strategies and techniques that allow the goal to be successfully attained. Set Priorities Effective goals are limited in number and meaningful to the athlete. Setting a limited number of goals requires that athletes and coaches decide what is important and fundamental for continued development. Establishing a few carefully selected goals also allows athletes and coaches to keep accurate records without becoming overwhelmed with record keeping. Mutual Goal Setting Goal setting becomes an effective motivational device when athletes are committed to achieving those goals. When goals are imposed or established without significant input from the athletes, motivation is unlikely to be enhanced. 4 Special Olympics Alpine Skiing Coaching Guide- September 2007

5 Set Specific Time Lines Target dates provide urgency to an athlete's efforts. Specific target dates tend to eliminate wishful thinking and clarify which goals are realistic and which are not. Timelines are especially valuable in high-risk sports where fear often promotes procrastination in learning new skills. Formal versus Informal Goal Setting Some coaches and athletes think that goals must be set in formal meetings outside of competition and require long periods of thoughtful evaluation before they are decided upon. Goals are literally progressions that coaches have been using for years but are now expressed in measurable, performance terms rather than as vague, generalized outcomes. Goal Setting Domains When asked to set goals, athletes typically focus on the learning of new skills or performances in competitions. A major role of the coach is to broaden the athlete's perception of those areas, and goal setting can be an effective tool. Goals can be set to enhance fitness, improve attendance, increase intensity, promote sportsmanship, develop team spirit, find more free time or establish consistency. Goal Setting Setting goals is a joint effort between the athlete and coach. Following are the main features of goal setting: Structured into short-term and long-term Stepping stones to success Must be accepted by the athlete Vary in difficulty Must be measurable from easily attainable to challenging Short Term Objective Learning to ski in a fun environment. Long Term Goal The athlete will acquire basic skiing skills, appropriate social behavior and functional knowledge of the rules necessary to participate successfully in Alpine skiing competitions. Special Olympics Alpine Skiing Coaching Guide- September

6 Assessing Goals Checklist 1. Write a goal statement. 2. Does the goal sufficiently meet the athlete s needs? 3. Is the goal positively stated? If not, rewrite it. 4. Is the goal under the athlete s control? 5. Does the goal focus on the athlete s actions and no one else s? 6. Is the goal an actual goal, and not a result? 7. Is the goal important enough to the athlete that he/she will want to work toward achieving it? Does he/she have the time and energy to do it? 8. How will this goal make the athlete s life different? 9. What barriers might the athlete encounter in working toward this goal? 10. Is the goal skill based? 6 Special Olympics Alpine Skiing Coaching Guide- September 2007

7 Essential Components of Planning an Alpine Skiing Training Session Each training session needs to contain the same essential elements. The amount of time spent on each element will depend on the goal of the training session, the time of season the session is in and the amount of time available for a particular session. The following elements need to be included in an athlete s daily training program. Please refer to the noted sections in each area for more in-depth information and guidance on these topics. Warm-ups Previously taught skills New skills Competition experience Cool-downs Feedback on performance The final step in planning a training session is designing what the athlete is actually going to do. Remember when creating a training session using these key components, the progression through the session allows for a gradual buildup of physical activity. 1. Easy to difficult 2. Slow to fast 3. Known to unknown 4. General to specific 5. Start to finish Special Olympics Alpine Skiing Coaching Guide- September

8 Principles of Effective Training Sessions Initiative Outcome Keep all athletes active Create clear, concise goals Athlete needs to be an active participant Learning improves when athletes are aware of what is expected of them Give clear, concise instructions Demonstrate increase accuracy of instruction Record progress Give positive feedback You and your athletes chart progress together Emphasize and reward things the athlete is doing well Provide variety Vary exercises prevent boredom Encourage enjoyment Training and competition is fun help keep it this way for you and your athletes Create progressions Learning is increased when information progresses from: Known to unknown discovering new things successfully Simple to complex General to specific seeing that I can do it this is why I am working so hard Plan maximum use of resources Allow for individual differences Ensure that athletes have equipment that is appropriate for their ability level and up to current safety standards Different athletes, different learning rates, different capacities 8 Special Olympics Alpine Skiing Coaching Guide- September 2007

9 Tips for Conducting Successful Training Sessions Assign assistant coaches their roles and responsibilities in accordance to your training plan. When possible, have training stations prepared before the athletes arrive. Introduce and acknowledge coaches and athletes. Review intended program with everyone. Keep athletes informed of changes in schedule or activities. Have a weather contingency plan. Keep drills and activities brief so athletes do not get bored. Keep everyone busy with an exercise, even if it is rest. Make sure you keep fun as an element of your training session. Summarize the session and announce arrangements for next session. Special Olympics Alpine Skiing Coaching Guide- September

10 Tips for Conducting Safe Training Sessions Though the risks can be few, coaches have a responsibility to ensure that athletes know, understand and appreciate the risks of Alpine skiing. The safety and well-being of athletes are the coaches primary concerns. Accidents may occur if coaches forget to take safety precautions. It is each coach s responsibility to minimize the occurrence of injuries by providing safe conditions for training and competition. Athletes must be made aware of the risks associated with Alpine skiing. Establish clear rules for behavior at the first training session, and enforce them: Listen to the coach. Ask the coach before you leave the training session. Establish appropriate communication with training venue, including ski patrol. Warm up and stretch properly at the beginning and end of each training session. Make sure athletes have access to water to drink. Make sure medical services are available. Train all athletes and coaches on emergency procedures. Make sure certified technicians are available to make adjustments to equipment. Choose a safe area. Do not practice in areas that are not properly prepared for training. Practice on slopes that are appropriate to the skill level of your athletes. Train to improve the general fitness level of your skiers. Physically fit skiers are less likely to get injured. Make sure your training sessions are active. 10 Special Olympics Alpine Skiing Coaching Guide- September 2007

Alpine Skiing Attire Selection of proper clothing for Alpine skiing training and competition should be based on safety and comfort first and function second and all at affordable prices.

Movement in Alpine skiing increases the effect of the cold. The two most important principles of dressing for skiing are to maintain body heat and keep dry.

Layering clothing will provide more trapped air and increase warmth.

11 Alpine Skiing Attire Selection of proper clothing for Alpine skiing training and competition should be based on safety and comfort first and function second and all at affordable prices. It is important that warmth and comfort come before style and fashion. The winter season is characterized by many extremes in weather and the wind chill factor. Movement in Alpine skiing increases the effect of the cold. The two most important principles of dressing for skiing are to maintain body heat and keep dry. Clothing and accessories should be combined to provide warmth and protection from moisture, wind, cold and sun. The amount of still air trapped in the clothing determines how warm the skier will feel. Layering clothing will provide more trapped air and increase warmth. It has been stressed to dress properly for cold days; however, it is equally important to dress appropriately on warmer or spring-like days. Overdressing may cause undue heat fatigue; therefore, on warmer days dress with lighter layers. Under Layers Long Underwear The best long underwear is made of either capinene or polypropylene. These are both synthetic fibers that allow the moisture to evaporate from the skin while keeping the skier warm even during vigorous exercise. Socks Two pairs of socks, preferably thin microfibre ski socks. The thin sock allows for air circulation inside the boot to keep the feet warm and dry. The second pair of socks is to change into at mid-day. This will keep the feet dryer and warmer and help prevent frostbite. Special Olympics Alpine Skiing Coaching Guide- September

Turtleneck Shirt A turtleneck shirt is the most practical ski shirt because it is snug at the neck and wrist, which is good for maintaining body heat.

Fabric that allows moisture to wick away from the body is recommended (not cotton). Outer Layers Ski Pants Stretch ski pants worn over long underwear provide warmth and give support to the legs.

12 Turtleneck Shirt A turtleneck shirt is the most practical ski shirt because it is snug at the neck and wrist, which is good for maintaining body heat. A turtleneck can also be used to cover the lower face on cold days. Sweaters Appropriate winter clothing in layers will provide warmth and options if the weather changes. Fabric that allows moisture to wick away from the body is recommended (not cotton). Outer Layers Ski Pants Stretch ski pants worn over long underwear provide warmth and give support to the legs. The pants should be snug, yet allow for a full range of motion in the legs. If stretch ski pants are hard to find at a reasonable price, consider warm-up or wind pants over long underwear. Insulated ski pants provide additional warmth and protection on cold days. Bib-overall ski pants provide extra warmth and are great for keeping athletes dry. 12 Special Olympics Alpine Skiing Coaching Guide- September 2007

Jackets Jackets protect the torso from wind, moisture and heat loss.

wet conditions. Gloves or Mittens Gloves or mittens that are specifically designed for Alpine skiing are essential.

Mittens are warmer, but gloves are more versatile.

13 Jackets Jackets protect the torso from wind, moisture and heat loss. There are many good moderately-priced, waterproof jackets on the market today made with Gore-Tex and insulated with fiberfill or Polarguard. A hip-length jacket is most practical for comfort and skiing movements, and a hood provides further protection in cold, windy or wet conditions. Gloves or Mittens Gloves or mittens that are specifically designed for Alpine skiing are essential. The hands are the first part of the body to get cold, and having cold hands is not conducive to successful skiing. Mittens are warmer, but gloves are more versatile. Helmets A helmet appropriate for Alpine ski racing shall be required on all athletes and coaches in official training and competition for all ability levels. Helmet selection should be made with the help of a knowledgeable Alpine coach or ski shop employee. Ski helmets are safety equipment and must fit properly to protect an athlete from head injury. Special Olympics Alpine Skiing Coaching Guide- September

Hats A hat that covers the head and both ears should be worn to retain body heat.

Goggles also block the wind and improve visibility when it is snowing.

Polarized goggle lenses offer the best eye protection.

jacket. Ski Mask/ Neck Warmer A ski mask/ neck warmer can help keep chin, nose and cheeks dry and warm.

14 Hats A hat that covers the head and both ears should be worn to retain body heat. Goggles Goggles protect the eyes from the glare of the sun reflected off of the snow and should be worn at all times. Goggles also block the wind and improve visibility when it is snowing. Goggles should be worn when athletes are training or competing in gates, because they provide proper eye protection. Polarized goggle lenses offer the best eye protection. Accessories Vest During cold weather a vest can supply an extra layer, and during mild weather it may replace a ski jacket. Ski Mask/ Neck Warmer A ski mask/ neck warmer can help keep chin, nose and cheeks dry and warm. On extremely cold days a face mask or neck warmer up to the goggles must be worn to prevent frostbite. Sunscreen Sunscreen helps prevent windburn and sunburn as it blocks out harmful rays either directly from the sun or reflected from the snow. 14 Special Olympics Alpine Skiing Coaching Guide- September 2007

15 Rain Gear Rain gear may be necessary if the athlete lives in an area where rain during the winter is common. A hooded rain jacket and pants may make a difference in comfort while keeping the athlete dry. Special Olympics Alpine Skiing Coaching Guide- September

Alpine Skiing Equipment Alpine skiing requires the type of sporting equipment below.

Have your athletes name each piece of equipment as you show it and give the use for each. To reinforce this ability within them, have them select the equipment used for their events as well.

It is strongly recommended to have ski boots fitted by a qualified boot fitter. It will increase the athlete s performance and enjoyment of the sport and help prevent injuries.

16 Alpine Skiing Equipment Alpine skiing requires the type of sporting equipment below. It is important for athletes to be able to recognize and understand how equipment for the specific events works and impacts their performance. Have your athletes name each piece of equipment as you show it and give the use for each. To reinforce this ability within them, have them select the equipment used for their events as well. Ski Boots Ski boots that hurt can spoil the ski experience, cause injury and prohibit success in the sport. Modern ski boots require one pair of thin ski socks. It is strongly recommended to have ski boots fitted by a qualified boot fitter. It will increase the athlete s performance and enjoyment of the sport and help prevent injuries. When helping the athletes put their boots on at the hill, pull out the tongue of the boot to prevent having to jam the foot into the boot. If possible, have the athletes put their ski socks on when they arrive at the hill to prevent them from being wet with perspiration; this will help keep the feet warm and dry. Boots that have good flex (forward bending) motion are recommended. Bend the knee and ankle forward, pressing the lower leg against the tongue of the boot. The boot should bend or flex while keeping or holding the heel in the heel pocket. This forward action of the legs and ankles is necessary for good balance and good skiing. Make certain the bindings are adjusted properly to the boots on the skis. Skis The ski length will vary with the ability and size of the athlete. Skis should be at the athlete s chin height. If the athlete is weaker, has poor motor skills and/or is a beginner, a slightly shorter ski is recommended. Every ski has four characteristics that determine how it will perform for different people with different needs: Length affects the stability of the ski and its ability to turn. A longer ski will be more stable at higher speeds, while a shorter ski turns more easily. 16 Special Olympics Alpine Skiing Coaching Guide- September 2007

Camber is the bend or bow in the ski when the two bases are put together. The function of camber is to distribute the weight of the skier along the entire running surface of the ski.

A stiff ski is more difficult to flex than a soft ski. Heavier and stronger skiers need stiffer skis than lighter skiers. NOTE: In selecting skis, it is important to get advice from experts.

17 Camber is the bend or bow in the ski when the two bases are put together. The function of camber is to distribute the weight of the skier along the entire running surface of the ski. Sidecut is the dimension of a ski whereby the width of the tip and tail is wider than the middle of the ski. Flex is the springy resistance of the ski on snow. A stiff ski is more difficult to flex than a soft ski. Heavier and stronger skiers need stiffer skis than lighter skiers. NOTE: In selecting skis, it is important to get advice from experts. One pair of skis is NOT suitable for all types of skiing and racing. Bindings Bindings hold the ski boots to the skis and allow a skier to come out or off of the skis if in trouble. Binding adjustments should be set by a qualified technician. The settings are determined by the athlete s weight, ability level and type of ski. Always have the binding settings checked at the beginning of each season and periodically throughout the season. Special Olympics Alpine Skiing Coaching Guide- September

For proper sizing, turn the pole over so that the tip is facing up. Grab the pole under the basket.

18 Poles The most important consideration for poles is their length. They must be the proper length for each skier. For proper sizing, turn the pole over so that the tip is facing up. Grab the pole under the basket. With the elbow bent, the skier s arm should be parallel to the ground. Poles may be important for timing and balance. 18 Special Olympics Alpine Skiing Coaching Guide- September 2007

Special Olympics Alpine Skiing Coaches Quick Start Guide

Special Olympics Alpine Skiing Coaches Quick Start Guide Special Olympics Coaching Quick Start Guide ALPINE SKIING January 2008 Table of Contents Acknowledgements 3 Essential Components of Planning an Alpine Skiing Training Session 4 Principles of Effective