Practice and Race Descriptions

On the Nordic Ski Team we are practicing for our races. So at practice, we don’t just practice endurance and technique; we also practice waxing our skis, setting goals, warming up and cooling down, and cheering for each other.

Practices and races will feel sort of the same. They will go something like this each day:

Practice

Race

Arrive Come dressed for the weather Listen to announcements and instructions from coaches Meet with your group to set goals Warm-up 10 minutes easy Do three Hamar Ski Klubb exercises* Workout Meet with your coach for the day Encourage teammates during your rest or when passing Cool-down 10 minutes with a member of your group. Reflect on your goal for the day. Clean up Put skis and gear away in the ski room and wax room Initial the workout poster in the ski room

Arrive Come dressed for the weather Listen to announcements and instructions from coaches Meet with your group to set goals Warm-up 10 minutes/easy course loop Race Arrive at the start line 10 minutes before you are scheduled to start Run back and forth to stay warm! Cheer out on the course (wave your Marshall flag!) Cool-down 10 minutes with a member of your group. Reflect on your goal for the day. Clean up Gather things from the bus, put skis and gear away at Marshall

* Hamar Ski Klubb exercises for each day (# in Hamar 21 book/Exercise name):

Monday: 1/situps, 2/bouncing jumps, 15/Utfall

Tuesday: 5/sideways jumping, 8/back muscles, 18/pushups

Wednesday: 7/leglift, 10/stabilizing hips, 14/stabilizing hip region

Thursday: 11/knee bending, 3/triceps, 17/downhill position

Friday: 12/leg muscle, x/springy jumps, 16/situps