Nordic Summer Training

 

The JHSC Nordic Program recognizes that student/athletes in Jackson Hole are involved in numerous activities throughout the year and we see the value in cross training and participating in other sports and activities, but we also feel it's important for nordic skiers to stay connected to the sport at a certain level. At the Development and Junior team phases we offer summer dryland training as a way for athletes to stay connected with the sport and continue to develop important agility and motor skills that are essential in skiing. At the Prep and Comp phase we build upon these skills, take the concept of long term athlete development, physical fitness, technical and tactical skills, and mental training to to a whole new level. Training will include roller skiing, running, strength training, SPENST (ski specific bounding), moose hoof ski imitation, hiking, games, agility, adventuring. For more summer programing information for the DevelopmentJunior, Prep, and Comp team, see below or visit each team's webpage for registration.

        

 

Junior and Development Team Summer Training

 
Coaches
Ben Morley, Scott Lacy, Tamsen Pruzan
 
Why summer training?
It is proven that establishing a foundation of overall physical fitness, strength, power and endurance at a young age greatly contributes to physiological development. By focusing on fundamental motor skills and then introducing sport specific movements we are better preparing young athletes to succeed as they grow into adulthood. Maintaining a team environment and building comradery through the summer will strengthen the Junior team and keep athletes connected with the sport. The activities will not be particularly strenuous and we will incorporate a lot of games and fun activities to keep things exciting. Training sessions will be held at 5:30 p.m. on Monday and Wednesday at Snow King during the Prep/Comp strength training sessions. Some activities will be in combination with the Prep/Comp team, but most of the training will be held separately. 
 
Who can participate?
Any athlete that was on the Development or Junior team for the 2016-17 season. Athletes that will be U16's or freshmen and some 8th graders have been invited to the Prep Team.
 
What do you need?
  • Running shoes
  • Water bottle pack
  • Skate and classic poles with carbide tips – can get from skinny skis
  • Skate and classic boots
  • Roller skis – can be borrowed from the club
  • Bike helmet 
When?
Junior Team
 Every Monday and Wednesday starting June 19th to August 23rd at 5:30 p.m. Sessions will typically last until 6:45.
Development Team
Every Monday starting June 19th to August 23rd at 5:30 p.m. Sessions will typically last until 6:45
 
Where?
We will always start from Snow King, but may drive in a van to an open parking lot for roller ski skills and agility. Stay tuned to our monthly and weekly emails and follow the online calendar for up to date information. Junior Team Calendar. Development Team Calendar.
 
Investment
Junior Summer Program Fee: $500
Development Summer Program Fee: $250
 

Prep & Comp Team Summer Training

Coaches
Ben Morley, Scott Lacy. Tamsen Pruzan periodically.

Nordic Summer Commitment Scholarship 

Under the governing body of USSA and as a founding member of the Intermountain division, the Jackson Hole Ski & Snowboard Club recognizes the relevance of staying active year round. Whether participating in another sport in the off-season or committing to the full-time year round training program with the Jackson Hole Ski & Snowboard Club, year round athletic development is becoming more of a standard for athletes at the Prep and Comp Team level. According to the USSA "Cross Country Training System" an athlete in phase 4 and 5 should be logging somewhere between 300 and 500 hrs of training per year.
 
Criteria:
In the sport of cross country skiing, it is widely understood that the summer and fall months are designated as training months and the winter months are reserved for focusing on speed, technique and racing. Many athletes lose touch with the sport during the summer months or do not participate in cross training through other sports. We understand that involvement in other activities and sports is great for overall athletic development. We also see the value in staying in touch with technique work and more specific training as a Nordic athlete year round.
  • Three scholarships of $1000 each will be awarded
  • An athlete must participate in at least 30 summer training sessions
  • Athletes with the best attendance will be chosen first
Why summer training?
Reputable sources and training models suggest that 60-70% of the yearly training should be done before November when following a year-round hourly training plan. After November we tweak many of the things we worked on during the summer and focus on racing, technique and maintaining our speed.
 
Who can participate?
Highly motivated athletes aged 14 and over are invited to the Prep & Comp Team under supervision and direction of USSA certified JHSC coaches. These athletes have the opportunity to attend several summer training camps (on and off snow). Training is partially based on the individual needs and is determined from physical testing, competition records, and personal goals.
 
How hard is it?
Much of the summer will be spent developing our base endurance through easy level 1-2 training. With that said, there is discussion and a trend of incorporating more interval and speed work with younger athletes. We have “test weeks” that include time trials on foot and on roller skis, and a strength test. During the test week we find your training zones with a heart rate monitors so you’re more able to follow the training plan. If you are reading this, you are more than capable of doing any of the workouts especially if you follow the recommendations below.  
 
What do you need?
  • running shoes
  • water pack
  • skate and classic poles with carbide tips – can get at Skinny Skis.
  • skate and classic boots
  • roller skis – can be borrowed from the club
  • bike helmet
Training Recommendations
Morning Training - 8:15
Evening Training - 5:30
 
Prep Team
  • For U16 athletes that will be Freshmen and some 8th graders 
  • Full-Time Year-Round – includes 3 days per week summer training with the team, fall training and winter training. In the summer, Monday morning and evening, Wednesday morning and evening,  and Thursday. Athletes are also given recommendations for individual training for days away from the team.
  • Summer 3 days per week – This option suits an athlete that wants to reap all of the benefits of summer training, but they are involved in a fall sport and will be away from the team from late August until November. Athletes will be given a training plan that will also include individual training throughout the summer.
Investment
Prep Summer Program Fee: $800
Prep 1 week Summer: $150 - Please consult with Ben or Scott about which week is best to attend.
Prep Fall Program Fee: $850
Prep Winter Program Fee: $1950
Prep Full Time, Year-Round: $3150
 
 
Comp Team
Comp team athletes that are interested in training during the summer are required to register for the full-time year round option. The level of coaching and commitment at this phase involves a holistic, year round approach. Summer training will be held on Monday morning and evening, Tuesday morning, Wednesday morning and evening, Thursday morning, and some weekend days. We will hold a supplemental training day at Snow King on Friday morning at 8 a.m. for athletes that may have missed a session or need extra attention. 
 
Investment
Comp Full Time, Year Round Program Fee: $3350
Comp Fall Program Fee: $1000
Comp Winter Program Fee: $2200
 
 
What is the difference between the Prep & Comp Team?
The concept of the Prep Team is to help foster the U16 athletes from the Junior Team onto the Comp Team. The intention behind the new team introduced in the 2015-16 season is to provide a more focused training plan that not only better fits the athletes’ biological age but also helps develop athletes so they will be ready and more capable of handling the training demands and level of commitment that is required to be on the Comp Team. During the fall and winter months the Prep and Comp teams have designated coaches such that individuals needs are much easier to address. The Prep & Comp teams will train together 75% of the time during the fall and winter months. Special training sessions that require more one-on-one coaching like technique sessions will be separate. The Prep and Comp Teams will train together 100% during the summer months, except on Tuesdays when the Comp Team will do another interval or over-distance session. The development of this team, the feedback from the athletes and parents and the results have proven that the Prep team has been a success.

Camps


Bend Oregon, Pacific City Oregon. June 6th - 15th
 
The Bend and Pacific City camp is a great opportunity for JHSC Prep and Comp Team athletes to kick start their summer training routine. We will be collaborating with the Sun Valley team, which means we will be training together and running all camp logistics together. This is an excellent chance to train with our competitors, make new friends and be at the forefront of progressing the level or comradary among our team and within the division. BSF (Bozeman) will be in Bend at the same time as well. 
 
In Bend, we will be skiing in the morning; primarily working on technique but also throwing in some distance workouts. Afternoon workouts will include some running, roller-skiing, strength training and games.
 
For the last couple of days we will travel to Pacific City for some fun on the beach and surfing!
 
A conservative estimated cost of the camp will be $850. We will ask for confirmation by May 17th. We will have a more definitive cost after this date.
 
Jackson (stay at home camp) July 10-15.
 
If you are a registered JHSC athlete there is no associated cost; athletes that sign up for a weekly sessions will need to register for this week as well.  The Sun Valley team will be joining us again for a week of volume training on our home court. Long hikes/adventures in the mountains, roller-skiing, ski imitation drills, and strength training will be our primary focus.

Training Schedules and Communication

The June training block schedule is somewhat disjointed as school will still be in session for the first week and we will be gone for the Bend camp.  When we reach July, regular scheduled training as explained with respect to each team will continue. 
 
 
A monthly block training block schedule will be available every month. A weekly scheduled will be posted on every Sunday here.
 
Ben Morley - bmorley@jhskiclub.org
Scott Lacy - slacy@jhskiclub.org
Tamsen Pruzan - tamsenkaylor@hotmail.com