North American Ski Training Center – Tahoe, CA

Tag: ski training

  • What do you do when your ski day is rained out?

    You wanna go skiing but it is raining so miserably out, it is not even worth putting on your thermals.  Plan B?  Hit the gym!!
    How your ski season next year pans out is dependent on what you do in the off-season, which starts in the spring and runs through the fall.  This is the time to start working on the bottom level of the performance pyramid that Chris Fellows describes in his book Total Skiing.  Functional Movement takes place in multi-planes of motion with the use of multiple joints. These movements require the firing of multiple muscle groups in various positions, ranges of motion and varying intensity to achieve a common goal. They are both everyday activities/movements and sport specific movements.  By developing and training these movement patterns we not only gain greater stability and range of motion, we also gain longetivity.  Longevity is key for skiers, we want to survive our weeklong ski trips, make it through the season injury free,  be able to ski season to season as pain free as possible and continue to avidly particpate in the sport that we love even as we age. 

    Here are a couple of exercises to incorporate:
    World’s Greatest Lunge – move into a lunge position, place both hands to the inside of the forward foot and rotate your spine once to each side.
    Backwards Lunge – reverse lunge while raising the arm that is opposite to the leg you are stepping back
    Hand walks – reach down and touch the ground with your hands or fingertips, slowly walk your hands out till you are in a plank position, then begin walking your feet towards your hands
    Lateral lunge
    Iron cross     – begin by standing with both feet side by side, out stretch your arms to either side with thumbs pointing to the ceiling, next extend one leg behind you until your hips are parallel to the floor and maintain a flat back position.
    Knee hugs – take one step forward, and you swing through with your other leg bring it up to your chest, maintaining an erect spine and toes pulled up toward the knee, grasp your knee with both hands and maintain your planted leg straight and fire the glute to aid in stability. 
    Hip/knee rotations – raise one knee up and rotate it outwards, as if you were drawing a letter “C” in the air with your knee, repeat with the other leg and then reverse the rotation so that it is going inwards.
    90/90 stretch – lay on the floor on your side, take the upper leg and bend it at a 90 degree angle, keeping the other leg outstretched, hold your arms out in front of you then sweep your upper arm to the other side of your body so your arms form a “T” (follow the path of your hand with your head, depending on how much thoracic mobility you have you may not be able to touch your hand to the ground, though this is the goal).  Repeat with the opposite leg and arm.

    If you are starting out, it is best to start with lower reps and work into doing more.  5-7 reps is a good starting point.

  • Freeski Training Center in La Parva, Chile

    From The Ski Channel: http://www.theskichannel.com/news/skinews/20110414/World-class-freeski-training-center-to-be-built-in-La-Parva-Chile

    “With the latest announcement from the International Olympic Committee (IOC) approving men’s and women’s Ski Halfpipe for the 2014 Olympics, La Parva is on the forefront of building the ultimate training facility to be ready June 2012. 

    It’s location in the heart of the Andes mountains and provides excellent snow conditions from June through October, creating an ideal off season training destination for Northern Hemisphere athletes. The resort has begun the process with the addition of the new high speed “Fabres” chairlift that gives access to five new on piste runs and will be fully operational by 2012. This sector is the prospective location for the new halfpipe and freestyle training area.

    In addition to on snow training facilities La Parva expects to build an exclusive “Athlete Lodge,” that encompasses all aspects and needs of today’s elite athletes. Dry land training area, media rooms where teams can review footage of training runs, and cafeterias for team meals. This facility will be a complete on and off snow destination where teams can harness the skills they need to be the best in their sport.”

    It is great that the South American resorts are stepping up and starting to stake a bigger claim in the snowsports industry.  An investment of this sort is also proof of the growing global popularity of skiing and snowboarding.  Events like the X-games and Olympics are offering these sports and athletes some global exposure.  It is also making skiing and snowboarding more attractive to younger generations as it provides them with an outlet for creative expression. 

  • Winter season wind down

    The sun sits higher in the sky, the air is warmer, birds are chirping and the snow around town is melting really fast.  These are all the signs that Spring is definitely here and Winter is on its way out.  In previous years, most people would already start wearing flip flops and shorts but this year Mother Nature is keeping us guessing.  One day it’s sunny and warm and the next day looks and feels like a mid-winter storm.  After a delightful winter season filled with almost innumerable powder days, most people are exhausted with skiing.  It’s understandable when the Spring temps climb and the snow gets extremely mushy by 1:00pm, the idea of sweeping off the deck and firing the barbecue is more inviting then fighting that stop and go feeling when you’re skiing the afternoon slush.  Though, a day spent with good friends and great snow conditions can re-energize one’s mind toward skiing. Spring is a great time to reel things in and focus on your technique and spend some time re-working those basic skiing fundamentals.  There is hardly anyone out there and you are no longer charging for those big lines like you did when there was pow on the ground which gives you more time, patience and focus.   You don’t need to spend the whole day out there  just a few hours is all you need.  If you are wondering how to afford skiing a few hours – take advantage of the Spring pass deals that the resorts are offering.  Alpine Meadows has one of the greatest deal $99 Spring pass followed by Squaw Valley with a $199 Spring pass.   We are lucky this season to have such a solid snowpack that the conditions on the slopes are excellent, there are no melt through spots, rocks are still covered by the 500 inches of snow that sit on top of them.  Sometimes Spring skiing can be depressing because all the brown spots start appearing and the run keep shrinking but not this year.  Take advantage of the warm weather and the great snow to get some focused practice in before you hang your skis up for the summer.

  • Gates & Freeskiing Camp at Mt. Hood

    Spring has finally sprung!  Blue skies and warm temps abound and the skiing is incredible.  Gotta love that California Corn snow!  We are going to let the cat out of the bag and let you know that we will be hosting a Spring Gates camp at Mt. Hood. NASTC will be bringing a group of clients to Mt. Hood for it’s first ever Adult Gates Training Camp, joining forces with Sugar Bowl’s Danielle Nichols and the Start Haus of Truckee.  Some of you might be thinking, “eh, I don’t race so I don’t need to do a gates camp.”  However, skiing through gates is one of the best things you can do for your skiing.  It is a great way to step-up your technique and become more comfortable and in-tune with how the skis perform.  Turning at precise points down a run helps with the timing and direction of your movements.  Notice how racers tend to be really good freeskiers also? Because they spend so much time in the gates working on being technically precise, they are able to transfer those skills to the off-piste seamlessly.   Food, lodging and coaching will be provided for.  The camp will be 5 days long at Mt. Hood which is the “go to” destination for freeskiers, racers and National Team members to get some training in before the summer season sets in.  The camp will take place mid-June – mark it on your calendar dso you can plan accordingly.  Please call the NASTC office 530.582.4772 for more information.

  • NASTC in Snowbird

    The NASTC group is assembling in Snowbird, skiers are arriving from both ends of the country. The NASTC Performance Skiing Camp will run starting tomorrow Jan 28 through Monday, January 31st.  Lead trainer is Richie Jameson, member of the Australian Demo Team.  Richie has just arrived back from representing Australia at the Interski symposium in St. Anton Austria.  The group will focus on developing the right moves and tactics for off-piste terrain and conditions.

  • Banzai Tour & NASTC Alpine Meadows Course

    Daron Rahlves’ Banzai Tour (sponsored by Sugar Bowl Resort) and the NASTC All Conditions/All Terrain course are both taking place at Alpine Meadows on January 23rd!  What a sweet “two for one” deal, an opportunity to get great coaching from the top instructors in the country, ski a great mountain and witness a one-of-a-kind event that incorporates the disciplines of big mountain skiing, downhill racing and skier-cross – guess that makes a “three for one” deal.   Alpine Meadows is the first stop of the Banzai Tour – which is a 4 person race through gates in off-piste terrain for a $10,000 prize purse.  The overall winner of the tour has the opportunity to win $50,000.  The legendary terrain of the Alpine Meadows’ Beaver Bowl presents a unique venue for Banzai competitors as it offers a lengthy run with lots of natural features to build a course through and make it exciting. Join us at the All Conditions/All Terrain at Alpine Meadows for three days of fun, excitement and great skiing and become inspired to push the limits of your skiing further by watching great skiers like Daron Rahlves navigate through challenging terrain pushing the boundaries of their own skiing. more>>

  • US Men’s Alpine Team in Val Gardena, Italy

    US Men’s Alpine Team has arrived in Val Gardena, Italy in preparation for the DH and SG races this weekend.  The first American to run is Andrew Weibrecht, 11th on the course.  Bode Miller will be starting 23rd after Carlo Janka, Aksal Svindal and Didier Cuche.  Ted Ligety will be starting 32nd followed by Truckee local, Travis Ganong, 36th in the starting order.  Ted Ligety will be one to watch as he is on fire with his second GS win in Val D’Isere.

    Val Gardena is well known on the World Cup circuit as one of the most challenging downhill courses.  NASTC will be visiting this renowned ski destination February 11-20.  Spots are still avaiable on this trip.  Come and ski with us at this world class resort, view the DH run first hand, maybe even make a turn or two on it!  NASTC will spend a week skiing and exploring this massive ski area – the largest in Europe thanks to the Dolomiti Superski network.  The Dolomites have a much different scenery than the traditional backdrop that we are used to seeing in the Alps, the rock that makes up this section of the Alps has a unique color changing  property.  This is certainly an adventure that shouldn’t be missed, it’s an opportunity to visit and ski a remarkable destination, experience the unique culture in this part of Italy, have fun ski adventures everyday, ski from village to village and witness your skiing improve with each day that we spend on the snow.

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  • Tip for Skiing Heavy Snow: Clock Drill

  • An Interview with Chris Fellows, Pittsburgh Post Gazette

    An interview with Chris Fellows on his book Total Skiing in the Pittsburgh Post Gazette
    “Total Skiing” offers a variety of on-snow and off-snow drills and training programs for each type of skier that “will deliver big paybacks in performance and will increase the fun factor on the slopes.” 

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  • Early Season Jumpstart

    Early Season Jumpstart

    Dates:  December 3-6, 2014
    Location:  Northstar
    Skier levels: 6-9
    Price: $1195 (includes lift tickets)

    This course is designed to boost your confidence levels and dial in the technique that you need to ski hard the rest of the season.  Creating a strong technical platform at the start of the season will help you ski better throughout the season.  In addition to your skiing technique your coaches will assess your equipment and dryland training needs to make sure they are the best fit for you and your goals.  We are looking forward to kicking off the season with you.

    Below is an initial itinerary for the course including a suggested equipment and clothing packing list.  This schedule may change slightly based on the group or weather.  We will provide you with an updated itinerary as we get closer to the start of the course.  If you have any questions, please do not hesitate to call the NASTC office 530.582.47.72

    ITINERARY
    Wednesday, December 3:
    Meet in the village for a brief introduction then head up the gondola together as a group.  We will do a few warm up runs and then divide into groups.  This day is about getting your feet back underneath you, finding your balance and warming into the first day of skiing.  In the afternoon we will review the video footage of your skiing taken during the day.

    Thursday, December 4:
    Your trainer will let you know whether you will meet in the village or at the mid-mountain lodge.  Once your group is assembled you will head up the hill for another full day of skiing and coaching.  You will continue to work on fundamentals and making corrections to your technique.

    Friday, December 5:
    Meet up with your trainer and group and head up the chairlift for full day of skiing and coaching.  As you continue to strengthen your technique and correct ineffective movement patterns you will work on blending skills for overall ski performance.    Group dinner 

    Saturday, December 6:
    The last day of skiing with your group and coach.  Things that you have been working on will start to come together, this day is dedicated to reinforcing your learning and getting lots of personal feedback.  At the end of the day, we will say goodbye as everyone departs for home.

     

    On the first day of the course Wednesday, Dec 3rd, we will meet at 8:30am in the Starbucks at Northstar Village.  Please be dressed in your ski gear  

    Directions:

    Take Interstate 80 to Hwy 267 South, Northstar is roughly 10 miles south on Hwy 267 from Truckee.  Take a right at the light, entrance to Northstar and follow the road all the way to the resort.

    Meals:
    We will eat lunch together at one of the on-hill dining venues each day.  If you want, you could also pack a bag lunch each day instead – just let your trainer know so he or she can plan accordingly.

    Group Dinner:  Friday, Dec 12th:  6:30pm (included), Location: TBD

    Lodging:
    For lodging in Truckee, we recommend The Cedar House Sport Hotel.  Contact the The Cedar House Sport Hotel directly to make reservations at 530-582-5655 and mention that you are with NASTC when making your reservation.  530-582-5655 or www.cedarhousesporthotel.com. 

    There is also lodging located in the village at Northstar.  Please call Northstar central reservations at 1 800 466 6784 or email [email protected] 

    Transportation: If you need to fly in, the closest airport is the Reno-Tahoe International airport.  If you are renting a car, we suggest reserving a 4-wheel drive vehicle.  If you do not wish to rent a vehicle, we suggest North Tahoe Executive Shuttle, 866.583.7685 or North Lake Tahoe Express at www.northlaketahoeexpress.com or 866-216-5222. Please inquire with us about carpooling opportunities.

    The following list may help you pack: This list serves only as a guide and is not a complete list.
    Alpine skis, boots, and poles
    Helmet
    Thermals (tops & bottoms)
    Ski socks
    Midlayers (moisture-wicking)
    Fleece layer, top 
    ski pants & jacket
    Ski gloves
    Warm hat, baseball cap, headband, facemask, and neck warmer
    Goggles and sunglasses
    Evening clothes: pants, collared shirts, sweaters, shoes, sweats, slippers
    Toiletries, including SUNSCREEN & chapstick with SPF, pain relievers, body lotion

    Please remember that the balance of the course is due 30 days prior to the start of the course.  If you have a balance due, please contact the NASTC office to settle your balance 530.582.47.72.

    V1DIGITAL COACHING SYSTEMS:
    NASTC’s MOST IMPORTANT TAKE HOME TEACHING TOOL: V1
    Here is the way to get the most out of your NASTC course: you will literally take your ski course “home” with you.  After all that your trainer tells you on the snow, you need to take something home to keep it all fresh on your mind. NASTC’s technology partner for this cutting edge teaching tool is V1 Digital Coaching Systems.  This program will allow you to see your video on a secure website, a virtual “locker.”  You will be able to look at your video at your leisure with skiing analysis and tips from your trainer.  The trainer does voice over critiques and offers drills to improve your skills. You can log on anytime you want to remind yourself what you are working on.  You can use this system for multiple courses to see your progress and continue to receive expert coaching and tips in-between your NASTC courses.  You can even send us video your friend or spouse shoots, we will give you coaching and send it back to your locker room for you to view and learn from.  Sign up for this take-home bonus feature prior to your course by contacting the NASTC office.

    Chris Fellows’a books Total Skiing and Tactics for All-Mountain Skiing are available for purchase through NASTC.  The books are great learning tools that compliment what you learn in The North American Ski Training Center’s on-hill curriculum.  They are a companion to the NASTC methodologies and instruction received at our camps.  The clinics and books were designed  to give you the ultimate ski training resources that tie your on snow experience together with view at home learning materials.  It is a specific learning tool that will serve as a reference and reminder of the course content.  Please call the NASTC office to order 530.582.4772. 

    If you have any questions, please do not hesitate to give us a call.  We love hearing from you!  See you soon!