Fitness Testing
We conduct regular fitness tests on our athletes. This testing is conducted approximately every 5 weeks. This allows enough time for training adaptation to take place.
Fitness testing is important for athletes as it:
Our program incorporates various elements of fitness training:
Energy Systems
Training all 3 energy systems; aerobic, anaerobic and short burst energy is planned within our program, since they are all needed in Alpine Ski Racing. Age specific training ratios and the period of the program determine the focus of the training sessions.
Flexibility
Flexibility training is part of all of our sessions. The warm up uses a dynamic range of movement stretching and at the end of each session the warm down always finishes with stretching to increase range of movement and reduce the chance of muscle injury.
Agility, Balance, and Coordination
It is important that these skills are learnt between the ages of 8 to 15 years to prepare for further success as an adult. Fun obstacle courses, gymnastics and agility pylometrics form the basis of this training.
Resistance Training is an integral part of our program; training sessions are focused on either hypertrophy, power maximum strength depending on the time of year and the athletes physical development stage. For the younger athletes appropriate resistance training skills are the focus.
The Natural Environment
The great outdoors is our other training ground, with activities including mountain biking, jogging and hiking.
Swimming Pool
Swimming is a great activity for both aerobic and recovery sessions.
We have access to excellent fitness facilities in both Austria and Australia all of which are available locally. In order to provide the complete fitness program we utilize the following facilities to assist with our training.
Fitness Centre
Local fitness centres provide necessary resistance and strength training facilities through the use of state of the art equipment.
Aerobics and Fitball Rooms
Local fitness centres provide space and equipment for our balance and coordination sessions.
Sports Hall
Team games such as soccer, basketball and hockey can be played in local sports halls. These are also the base of our pylometrics and gymnastics sessions.
The Natural Environment
The great outdoors is our other training ground, with activities including mountain biking, jogging and hiking.
Swimming Pool
Swimming is a great activity for both aerobic and recovery sessions.
Body, Mind and Soul
Nutrition
The fuel to perform at the highest level is of major importance to an athlete. Nutrition education helps our athletes to perform and stay healthy to maximize training time. Nutrition diaries help our athletes self monitor their food and ensure sufficient calorie intake and a balanced diet. The menus we serve our athletes are balanced and appetizing. Of course, individual needs are catered for.
Hydration
Hydration is another key factor in being able to perform at the highest level. The nutrition diaries help to self-monitor intakes. During our on and off snow sessions we have a policy of “No drink bottle: No training”
Breathing Techniques
Breathing techniques have and important role to play in the mindset of an athlete. Peak performance is only achieved when the athletes mental and physical state is at the right point.
Self Talk & Focusing
These are other important factors in the development of self-belief and confidence and concentration.
Visual Imaging
Our coaches will help our athletes to use imaging in many different situations to help improve their performance.
Recovery
Athletes need to learn and implement appropriate recovery techniques. Hydrotherapy, Sport Massage, Recovery Nutrition and Hydration, Active and Pro-active rest are all techniques used by Alpine Coaching. Mental recovery and appropriate relaxation are also important.
Mental Toughness
A strong and positive mindset can overcome lack of confidence and self doubt and is important to success at the highest level.
Analysis Technology
Our coaches use the latest digital video technology to record the clearest images of athletes performance for analysis. Use of our digital projector enhances the image to life size to facilitate the athletes perception of their current form and how they can improve in terms of movement and performance. The Academy has an extensive library of DVD and Video footage of world class racers which allows comparison of skills and tactics. In addition, advanced performance analysis software allows us to evaluate performance and use live comparisons; the drawing tools help to further simplify the athletes understanding of the necessary skills and movements.
Minis and K1 Snowstars Scheme
The Husky Snowstars scheme is an excellent tool that we use to monitor our younger athletes skills. There are seven levels with three standards within each level. An athletes progress is reviewed continuously throughout the training period. Each level has a number of skiing skills to be achieved. The snowstars program aids realistic goal setting, progress monitoring and athlete motivation.
Athlete Journals
All athletes are required to complete a daily journal. This journal details the amount of on snow training, fitness and schoolwork support hours each day. Athletes are then required to write a brief description of the activities performed each day.
Detailed Reports
Reports are essential to evaluate past performance and plan the strategy for future success. At the end of each training block, each athlete will receive an individual report detailing attendance, gates to free ski ratios, environmental conditions, GS/SL/SG/DH ratios, fitness test results, technical gains achieved and how to progress in the future.
F.I.S. Monitoring Charts
Our F.I.S athletes are required to complete the athlete journal and must also record additional details in a simple chart. Details such as fatigue levels, heart rates and motivation levels are all essential when training at this level.
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