It looks like we will be doing dryland training for the next 10 days or so, maybe longer. The students are doing an outstanding job; they should be commended.
Our Nordic dry-land training is based on two phases. The first phase involves basic cardiovascular fitness. Often meaning running distance. Our youngest skiers and/or our least fit skiers are out for about 1/2 hour working to maintain a heart-rate of about 140. Older and more fit skiers are running longer distances with the same target heart-rate. Finally our most fit skiers should be doing these base fitness runs and add some interval training. Here's a link to a good article on Nordic Training.
The next phase is to develop power and balance. Pole running, bounding, balance drills and weight training are all included. Here's a video from Northern Michican University showing some good dry-land drills. (Please don't use good skis on sand, dirt or pine needles:)
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