Training for Cross Country Skiing

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THE ESSENCE OF
BIATHLON
Chad Salmela, Head Coach The College of St.
Scholastica Nordic Ski Team
Presented by
and
SKIING
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Critical Elements to Consider

• Competitive Nature
• Its a competitionnot a pass time
• Multi-dimensional sport
• Physical
• Mental
• Emotional
• The Hardest Sport in the Olympics Number
• 1 Winter sport on Euro TV

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Balance

• Managing the training necessary to succeed at
  both aspects of the sport
• Aerobic efficiency critical for shooting well
• Knowing your red line
• Making your red line as fast as possible
• Understanding your own mental strengths and
  weaknesses

BIATHLON BALANCE
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BALANCE cont.
SKIING
SHOOTING
TECHNIQUE
POSITION
AEROBIC FITNESS
EXECUTION
STRENGTH
FOCUS
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SKIING FOUNDATION

• Technique
• Relaxation, Neutral Body Position, Optimal Use of
  Bodys Energy
• Aerobic Fitness
• Base Training, Performance Training, Aerobic
  Efficiency,
• Strength/Power
• General and Specific Motion
• See Tomorrows Lecture

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SHOOTING FOUNDATION

• Position
• Structural Support, Relaxation, Natural Point of
  Aim
• Execution
• Sight Picture, Breathing, Trigger Control,
  Follow-through
• Focus
• Decision-Making, Repetition, Flow of Focus

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POSITION
STOCK FIT
REPETITION
STRUCTURAL SUPPORT
NATURAL POINT OF AIM
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EXECUTION OF A SHOT
SIGHT PICTURE
BREATHING
TRIGGER CONTROL
FOLLOW THROUGH
HIT
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HITTING THE BIATHLON TARGET
TRIGGER CONTROL FOLLOW THRU
INTENSITY OF APPROACH
relaxation
SIGHT PICTURE
POSITION

• SHOOTING RANGE CONDITIONS
• LIGHT
• WIND
• TEMPERATURE
• SHOOTING POINT CONDITION
• SHOOTING POINT LOCATION

Natural point of aim
Structural support
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COORDINATION OF ELEMENTS
POSITION
Structural support
INTENSITY OF APPROACH
TRIGGER SQUEEZE FOLLOW THRU
RACING HIT
Natural point of aim
relaxation
SHOOTING RANGE CONDITIONS
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HOW DO WE MASTER ALL OF THESE SIMULTANEOUS TASKS?
COACHING
DRY FIRING
TRAINING TRAINING TRAINING TRAINING TRAINING TRAIN
ING!!!!
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SHOOTING TRAINING FOR
BIATHLON

• DRYFIRING
• POSITION
• BREATHING
• SIGHT PICTURE
• TRIGGER CONTROL
• RANGE PROCEDURE
• LIVE FIRING
• SLOW FIRE/PAPER
• CADENCE FIRE
• FIRST SHOT
• REACTION/SPEED
• COMBINATION TRAINING
• LOW INTENSITY
• HIGH INTENSITY

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DRYFIRING

• DRYFIRING
• POSITION
• Hold on cross/box for 5 minutes
• Natural point of aimeyes closed
• BREATHING
• Prone on line
• Standing on box
• SIGHT PICTURE
• Sight alignment drills
• TRIGGER CONTROL
• Prone and standing on line
• RANGE PROCEDURE
• Efficiency of motion and time

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PRONE
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PRONE
BREATHING
(SHOT)
INHALE 100
EXHALE 100
INHALE 100
EXHALE 100
EXHALE 75-80
HOLD
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STANDING
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STANDING
HOLD ON GRAY BOX
EXHALE SLOWLY TO 75-80
HOLD
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STANDING
LARGE BOX APPROACH
EXHALE SLOWLY TO 75-80
HOLD
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STANDING
SMALL BOX SHOT
HIT ZONE
EXHALE SLOWLY TO 75-80
HOLD
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TRIGGER CONTROL

• FLESHY PAD OF FINGER
• NO JOINTS ON TRIGGER
• C FINGER90 T ON TRIGGER
• NO PART OF TRIGGER ON ANYTHING BUT THE TRIGGER
  (NO STOCK)
• NEVER BACK PRESSURE OFF FROM FIRST STAGE
• 2.5 SECOND HOLD TO BREAKING SHOT
• SWEEP FINAL 40 OF TRIGGER

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TRIGGER CONTROL
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TRIGGER CONTROL
STANDING ON GRAY BOX
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TRIGGER CONTROL
STANDING ON BOX APPROACH W/GRAY TARGET
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LIVE FIRING

• SLOW-FIRE
• LEAST DONE AT HIGH LEVEL
• IMPORTANT FOR YOUTH/JUNIORS/BEGINNERS
• ON PAPER FOR BASIC ACCURACY
• CADENCE
• MOST-DONE AT HIGHER LEVEL
• BIATHLON SPECIFIC ON BOTH PAPER AND METAL
• LEARNING RHYTHM OF BIATHLON SHOOTING
• FIRST SHOT DRILLS
• COMBINES RANGE PROCEDURE AND FIRST SHOT
• TRANSITION OF FOCUS
• INCREASING OVERALL SPEED OF SHOOTING STAGE
• AVERAGE OF 30 OF TIME ON THE RANGE IS SPENT
  PREPARING TO TAKE THE FIRST SHOT
• REACTION/SPEED SHOOTING
• ALL ASPECTS OF SHOOTING MUST BE HIGHLY DEVELOPED
• SQUEEZING SHOT IN CADENCE WHILE MOVING TO THE
  TARGET
• BEST AVOIDED BY DEVELOPING ATHLETES

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COMBINATION TRAINING

• LOW INTENSITY
• SKILL DEVELOPMENT
• RANGE PROCEDURE
• MENTAL FOCUS TRANSITION
• ENVIRONMENT
• HIGH INTENSITY
• BACKBONE OF BIATHLON HIGH PERFORMANCE
• SPECIFICITY TO THE TASK
• MOST IMPORTANT FORM OF COMBINATION TRAINING

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THERE ARE NO SHORT CUTS TO SUCCESS
HARD, FREQUENT, THOUGHTFUL WORK,
FOCUS, AND DETERMINATION...
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...ARE THE INGREDIENTS OF PERFORMANCE