Dryland Training's two phases

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:)

Happy Thanksgiving!

Spend time with family and be mindful of all that you have to be thankful for over the holiday break. I'm personally thankful to be spending time with our fine Nordic skiers this year. Coach Sedler and I are impressed with the attitude and work ethic or the students.

Between relatives, dinners and leftovers we expect the athletes to get at least two workouts in.

Day 1 is to work on improve or maintain base fitness. Go for a long run-35 to 65 min. A pole run would be great. Include sit-ups, planks and push-ups for core and upper body strength.

Day 2 is to work on power and balance. Do multiple reps. of hill running, stair running, jump roping... Do a few lunges and include sit-ups, planks and push-ups for core and upper body strength.

Enjoy your long weekend. Get Grandma or other relatives to workout with you.

Simley Nordic Ski Team Order Form 2011/2012

Clicking on the form will enlarge it for easier viewing and a little better printing. Your skier should have a hard copy that they brought home. While we encourage ordering to help students and families feel a part of the team, these orders are optional please order as much or as little as you see fit.

Day 3 Dryland Practice: "So, what do you do without snow?"

Some lighter weights with a higher number of reps. helps build endurance.

This skier is looking to join the "gun" club.

Taking a break between sets of core work.

Skiers are quadrupeds who need to develop both upper and lower body strength.

Bounding on hills to develop power and balance. Bunny ears add fun to practice.

Dryland training is best done with big smiles.

Parent Meeting Thurs, Nov. 17th at 5:30./ Great First Practice

This meeting is for all Nordic Parents. We will go over expectations, equipment and here from the Booster Club. Let's come together to create an outstanding season. The meeting will be in Coach Sedler's room upstairs in the high school. Look for signs.

Great first day of practice. Both Coach Sedler and Coach Anderson were impressed by the students attitude and effort.