ATS Phase 5

Ages: Girls 12-16, Boys 14-17 (Post puberty - After growth spurt). Training age is 6-11 years in sport.

Participation: Ski 4-5 days a week, 120-140 days a year. At least 15% free skiing. Competition period: November-April. Number of race starts: 25-45 with a ratio of 1:4 racing to training. Play complementary sports.

Conditioning Emphasis: 2-3 conditioning or recovery sessions per week in season. Strength and power, introduce progressively more anaerobic training, endurance, complex agility and balance.

Technical and Tactical Emphasis: Technical and tactical refinement stage. Event specific technical and tactical skills. Refine technique and tactics after growth spurt. Integrate the increased strength, power and body size to achieve a more optimal line. Refine event specific technical and tactical skills (jumps, terrain, traverse, long turns, etc.)  Advanced tactics for difficult situations (a-rhythmical course sets, difficult conditions and terrain).

Equipment Selection and Preparation: Adhere to USSA rules for all equipment selection.

Skis: Slalom, GS and super G, and training skis. Tuning skills continue to improve. Insight into waxing and grinding necessary for speed skiers.

Boots: Proper boot fit and flex are critical for performance. Boot flexes and responds as it interacts with the ski and plate. Performance considerations may include flex, cant forward lean, ramp angle and foot beds.

Protection: Head, arm, hand, shoulder, back, teeth and shin protection recommended based on event.

Poles: GS - standard length. SL - pole guard for blocking and protection, pole may be slightly shorter. Custom pole sizing and contouring for individuals.

Performance Psychology Emphasis: Commitment. Develop and refine race day plan. Develop mental rehearsal routines, refine goal setting process, what to focus on, what works on race day, develop "athletic plan" to approach training session and life. Document through journaling. Parents continue to support the commitment of athlete in the sport.

Competition Emphasis: Appropriate level and number of race starts ranging from local to national and international competition.

Phase 5

Ski racers in this phase start to gear their training more specifically to competition preparation, assuming that their foundational skills are strong.


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