COACH KRIS PEPE MOGUL DRILLS

[expand title=”Warm Up” tag=”h3″]

  • Before skiing, athletes need to execute an extensive Dynamic Warm Up. The aim is to feel warmed up, flexible and ready to ski. The warm up should span 10-15 minutes. At the end individuals should be on the verge of sweating or have broken a light sweat.
  • Pre-training warm ups are vital to athlete preparedness and injury prevention.
  • These exercises include, but are not limited to: High Knees, Butt, Kickers, Swivel Hips, Mountain Climbers, Torso Twists, Neck Rotations, Windmills, Arm Pullovers, Overhead Arm Pullovers, Knee to Chest, Leg Swings Front/Side/Scorpion, Lunge, Crossover Lunge, Cross Leg Squat, Sumo, Toe Touches, Arm Swings, etc.
  • It is always good to either start or finish your warm ups with a more strenuous activity: Push Ups, Crunches, Lunges, Squats, Jump Squats, Jumping Jacks, etc.
  • After completion of the warm up routine, groups will typically take 1-2 flat runs as part of their warm up for the day. These runs should be on intermediate, groomed terrain. Athlete should look to mix up their turn radius. The aim is to find their balance for the day.
  • Groups will then start their technical drill focus for the day.[/expand]

[expand title=”Progression of Drills” tag=”h3″]

  • Everyone knows that drill work is effective. Everyone also knows that it can be pretty boring. Even the most committed athletes have trouble keeping their zeal through a half day of drill work. Keeping drill work short and deliberate is key.
  • A typical daily routine will consist of a warm up, 2 warm up runs, 2 drill runs then off into the rest of your day.
  • The key to having an effective drill session is to try not to cover too much ground at once.
  • Keep to just a few drills that are related to each other and work off of each other. From there take the focused skills into your ski day.
  • Each of these drills should lead to a progression into skiing while feeling the learned skill.
  • The drill set listed below works with stance, balance and weight transfer. These are the fundamental skills to building a great mogul turn at any level.[/expand]

[expand title=”Fore Aft Drill” tag=”h3″]

  • Start with Unbuckled boots on a flat pitch, cat track or top of lift.
  • Have the athletes rock fully forward then fully backward finally settling on the balls of their feet.
  • It is important to exaggerate the forward and backward positions in order for the skiers to feel the differences in proper and improper stance so that they can recognize and differentiate.
  • What are we looking to achieve: Athletes learn to identify and differentiate proper and improper stance. To be able to identify difference in stance while skiing.
  • Common Mistake: This drill is pretty simple but if executed on too steep of a pitch or at too high of a speed the athletes can become defensive and lose the drills focus.[/expand]

[expand title=”Boot Flexing Drill” tag=”h3″]

  • Getting athletes to flex in the fronts of their boots.
  • On a flat pitch, cat track or top of lift; start with a flexed knee stance.
  • Have the athletes alternate flexing into left and right shins, feeling weight over the ball of foot before you start moving.
  • Have them continue this motion while moving.
  • Insure that they recognize the weight transfer with the center into each flexion and that the ski turns with the applied pressure.
  • What are we looking to achieve: Getting athletes to identify the feeling of flexing in the front of their boots. Understanding of that shin pressure and knee drive will initiate a turn.
  • Common Mistake: Athletes may understand the motion as a bounce from foot to foot. Remind them that it is a knee and shin drive, not a center bounce.[/expand]

[expand title=”Downhill Hand Pointing Drill” tag=”h3″]

  • Beginning with a long radius turn, have athletes traverse a fairly gentle pitch.
  • Have the athlete point their downhill hand at a specific spot down the fall line.
  • Athlete will then make their turn, keeping the hand pointing at the same spot.
  • The hand will become their uphill hand reaching down the pitch across their body.
  • Switch, repeat.
  • What are we looking to achieve: This drill is a simple way to start using body counters to weight the downhill ski. It can translate into “Counter Punch Drill”.
  • Common Mistake: This drill is pretty simple, but athletes may become confused about which hand they are pointing with.[/expand]

[expand title=”Pole Plant Swings” tag=”h3″]

  • Pole Plant Swings Drill can be incorporated into nearly every drill
  • On a flat pitch, cat track or top of lift, athletes extend arms in front of them at comfortable height.
  • Using wrist mobility (NOT arm extension or shoulder turning), flick to pole forward and plant.
  • Once pole is planted, the wrist retracts to neutral and the opposite wrist begins reaching.
  • Executing correct timing with the pair of these drills is important.
  • The pole should plant as the weight is being transferred.
  • Example: the left pole plants in the snow as the center moves toward the right foot. Once mastered, this drill can be paired with the “Boot Flexing Drill”.
  • What are we looking to achieve: It is important at a develop pole plant timing at an early stage. Pole plant timing is perhaps the hardest change an athlete can make to their muscle memory in later stages of their development.
  • Common Mistake: The most common mistake in this drill is dipping of the shoulder. Athletes tend to tilt their torso as they extend the reach for their pole plant. Shoulders should remain square and level, only wrist and elbow extend. Also meticulous attention to timing is critical.[/expand]

[expand title=”Freedom of Center Drill” tag=”h3″]

  • Allowing the Center of Mass to move with the skier as needed (Laterally or Forward)
  • On a medium or blue pitch run, the athlete will execute short radius turns with their arms extended out to their sides.
  • The stance should be tall and the center allowed to move laterally from one foot to the other as well as forward into the front of the boots.
  • The athlete is encouraged to think of leading with their center, allowing it to move to begin each turn.
  • What are we looking to achieve: A skier’s balance is rooted solely in the position of their COM. As the athlete becomes more comfortable with allowing their center to move freely, they will be able to make balance corrections more easily as well as using their COM more effectively for weight transfers in their technical skiing.
  • Common Mistake: This drill is one that needs to be explained well and the athletes need to think about as they are doing it. By simply demonstrating the drill the athletes may be thinking “why are we skiing with our arms out to our sides?” If they think as their center is leading them down the fall line, they will begin the shifts and movements with the weight.[/expand]

[expand title=”TV Screen” tag=”h3″]

  • Keep hand reaching down the hill. Vision.
  • This is one of the oldest and most commonly taught drills in moguls skiing.
  • Athlete holds the poles upside down so they can be seen in their field of vision.
  • Athlete is instructed to pick and image down the fall line.
  • They are to then execute short radius turns, keeping the image within their ski pole “TV Screens”.
  • If the athlete’s body begins to turn, they are encouraged to use their hands to counter the twisting body in order to keep that image in their screens.
  • What are we looking to achieve: This drill touches on a few different fundamentals.
  • Vision: the athletes are looking for a specific spot down the hill.
  • Hand drive: Don’t let those TV screens drop.
  • Square body position: Arms and shoulder must actively counter the turn to remain square down the hill.
  • Common Mistake: The squaring of the upper body is the most likely fundamental to be compromised. Athletes TV screens will be swaying from side to side as they ski. The counter moves must be active and deliberate. 
[/expand]

[expand title=”Counter Punch” tag=”h3″]

  • Individual foot and keeping weight moving down the hill.
  • This drill can be difficult to understand in terms of timing.
  • Start with your group standing on the slope facing perpendicular to the fall line.
  • Ask them to feel the weight distribution in their feet.
  • The weight should feel close to even between each foot.
  • Then ask them to drive their uphill hand, shoulder, hip, twisting their bodies to face down the fall line.
  • They will now notice that the weight is almost completely over their downhill foot.
  • This is the preface to the idea behind this drill.
  • Starting with a medium radius turn (tightening the radius as the moves become more familiar) athletes drive their uphill (opposite) hand with the pole plant timing.
  • Example: Right hand is planting, right ski is downhill, left hand is driving down the hill. This drill can be added to by incorporating shoulder, then hip.
  • What are we looking to achieve: By driving “opposite” hand the athlete turns weight over downhill foot. This motion also acts as a catalyst for other body parts to turn in counter motion.
  • Common Mistake: Coordination is your friend on this one. Often athletes will point their downhill hand down the hill and leaving their uphill hand neutral rendering the drill useless. Timing the motion with the weight transfer is also critical in keeping the execution of the motion fluid.[/expand]

[expand title=”Garland Turn” tag=”h3″]

  • Establishing “New Foot” early in the turn and focus weight on individual foot throughout the turn
  • Beginning with a long radius turn, have athletes traverse a fairly gentle pitch. Athlete will lift inside foot (downhill foot at the time of the turn) as they begin their turn.
  • The inside foot will remain elevated throughout the turn.
  • The Athlete drives the turn by focusing weight into outside knee and shin.
  • As drill is mastered, athletes can move the motion into linked shorter radius turns.
  • What are we looking to achieve: Initiating weight transfer early in the turn and commitment to individual foot throughout the turn.
  • Common Mistakes: Watch for athletes becoming off balance by leaning uphill, away from turn. Hand counter and hip squaring will help prevent this mistake.[/expand]

[expand title=”Early Foot Pull” tag=”h3″]

  • Establishing foot containment at top of turn.
  • In athletic stance, athlete traverses fall line.
  • At turn initiation, athlete pulls outside or uphill foot back using a hamstring curl motion.
  • This motion should weight the foot. The motion signals the beginning of the turn. The weight (now on the outside foot) drives through the turn.
  • Be mindful of counters as body will begin to lean away through the turn. Athlete finishes traversing fall line in the other direction.
  • What are we looking to achieve: By containing the new foot at the beginning of the turn, the athlete will be able to weight the weight the front of their ski at the start of the turn. Weighting the ski at the top of the turn will prevent the ski from sliding away and create a rounder turn shape.
  • Common Mistake: Often the athlete will pull the new foot, but then release the pressure almost immediately as they begin the turn.
  • Once the foot is pulled into a weighted position, the foot must be retained in order to maintain the application of weight throughout the turn.[/expand]

[expand title=”Low “Pull” Drill” tag=”h3″]

  • Athlete stands with a very low stance, knees bent to about 90 degrees but still maintaining an athletic posture.
  • From this stance, athletes will make mogul radius turns down the fall line. The emphasis will be on the pull motion.
  • Tails lifting of the ground and quads burning are signs that the drill is being executed effectively.
  • What are we looking to achieve: The foot containing “pull” motion happens as the athlete crests the highest part of the mogul.
  • Thus the motion will happen when the athlete is in their deepest range of absorption. Pulling is more difficult from this lower position.
  • This drill replicates the motion in the moguls more closely.
  • Common Mistake: There are a few mistakes to look for with this drill.
  • The first is the athlete simply not standing low enough.
  • They can also hinge at the waist and look low without being in a deep range with their legs.
  • Mainly we just want to see that the hamstrings are curling to pull the feet.[/expand]

[expand title=”Low to High” tag=”h3″]

  • Projection of center forward into top of turn.
  • Athlete begins in a crouched position traversing fall line preparing for a mid radius turn.
  • When athlete begins turn, they lift stance projecting center of mass into outside shin.
  • The weight of the center drives through turn.
  • When turn is completed, athlete returns to crouched position traversing fall line.
  • Focus in squaring in order to insure that weight is driven to individual foot.
  • What are we looking to achieve: Understanding body weight moves into top of turn and drives turn with weighted foot.
  • Common Mistake: Athletes may mistake the low to high as an up and down drill. The drill is a projection of weight from back to front[/expand]

[expand title=”Mogul Traverse Absorption” tag=”h3″]

  • In a natural mogul field with a gentle slope, have athletes traverse the fall line.
  • Athletes will absorb the moguls as they encounter them through relaxation of their legs.
  • Some hinging at the waist may be required to fully absorb the face of the mogul, but the mogul should be absorbed primarily with the legs.
  • What are we looking to achieve: Athletes become comfortable with the motions of absorbing moguls at a slower speed and overall less threatening scenario than they would with fall line skiing.
  • Common Mistakes: Stiffness/ catching air off back of mogul a clear sign of a defensive approach to this drill (particularly in younger weaker athletes).
  • If you notice an athlete not bending at the knee and or hinging too much at the waist; have the athlete reduce their speed by traversing a line more perpendicular to the fall line.
  • At the lower speed the athlete can focus more acutely on the drills purpose.[/expand]

[expand title=”Mogul Traverse Foot “Pull” Drill” tag=”h3″]

  • This drill works as an extension of the “Mogul Traverse Absorption”.
  • As athlete crests the mogul they should be in their deepest absorptions.
  • In this deepest absorption positions, the feet are stacked in front of the center.
  • At this moment the athlete should tuck the feet backwards using a hamstring curl accompanied by ankle flexion.
  • This motion momentarily contains the momentum of the feet, giving the center a chance to catch up.
  • From there the athlete can release the range and begin moving body weight back to the front of the ski.
  • What are we looking to achieve: By continuously “pulling” to contain feet, the athlete is able to stay forward and balanced with their skiing.
  • This motion essential acts a reset to the athletes’ athletic position and works to prevent back seat bumpin’
  • Common Mistakes: The most common mistake with this drill is confusion between “center projection” and “foot containment”.
  • Athletes will commonly think to extend their legs and move their center trough without using hamstring to contain their feet.
  • These motions work together, the pull must come first in order to establish a point that the center will then move past.
[/expand]

COACH GNOZA’S DRILL SET

[expand title=”BODY POSITION” tag=”h3″]

  • Demonstrate, and have athletes show proper body position
  • Shoulder square, chin and eyes up, hands and arms shoulder width apart, bent knees, shins flexing in front of boots
  • Slow straight in proper stance
  • Ski without poles
  • Straight run on one ski[/expand]

[expand title=”BALANCE” tag=”h3″]

All drills should also have the focus of maintaining proper body position.

  • Straight run with weight even on both feet
  • Straight run to wedge
  • Straight run to wedge, to straight run
  • Side slip with weight over center of skis
  • Side slip to edge set, to side slip, then switch to other side
  • Ski without poles
  • Ski on uphill ski only, exaggerating lift of entire downhill ski
  • Ski on one ski, alternating skis (remove on ski for this drill)
  • Ski with boots unbuckled, GS turns down to short swing turns
  • Ski without poles, hands in different positions (i.e. overhead, out in front, behind)[/expand]

[expand title=”POLE PLANTS” tag=”h3″]

Athletes should always be thinking of reaching the baskets of their poles for the tips of their skis, or reaching for an imaginary backside of mogul

  • GS turns thinking of starting turn with touch of pole on the snow
  • Same focus as above, bring into medium radius turns, and short swing turns
  • Staring with wide turns, focus on pole plants, make turns progressively getting smaller (think of a tornado)
  • Pole plants with poles not touching snow
  • Short swing turns with extremely light touch on snow
  • Exaggerate flick of pole by reaching straight out with pole and flicking pole back so it hits the athletes forearm[/expand]

[expand title=”LOWER BODY ROTATIONAL” tag=”h3″]

The upper body remains quiet with center of mass moving straight down the hill and lower body does all the movement

  • Wedge turn with upper body facing down the hill, traversing in a wide turn
  • Traverse hill exaggerating upper body facing down the hill
  • Side slip with upper body facing down the hill (10 turn left, 10 turns right)
  • Slide slip to edge set (10 turns left, 10 turns right)
  • Side slip to stop, 180 pivot turn, side slip to stop, etc.
  • Hockey stops keeping upper body square down hill
  • Hop turns, start facing down the hill with skis across the hill, 180 hop turn to edge set, 180 hop turn, etc.
  • Balancing poles on wrists while making medium and short swing turns[/expand]

[expand title=”EDGING AND ANGULATION” tag=”h3″]

Drills are used to develop edging skills and knee and ankle angulation. Athletes should maintain proper body position during drills

  • Wedge turns
  • Side slipping drills
    • Side slip with upper body facing down hill
    • Side slip to edge set
    • Side slip 180 pivot turn to edge set
  • Hop turns on steeps driving edges
  • Single leg hop turns
  • Lift one ski (uphill and downhill)
  • Downhill ski angulation
    • While traversing across hill, keep skis parallel and roll downhill knee inside pressing shin into the front of boot focusing on driving knee into turn. Uphill knee remains straight
  • Using the drill above move into medium radius turns, and then into short swing
  • Turn and stop
    • Start skiing and use the arc of ski to gradually come to a stop, start turning again coming to a stop, etc.
  • One ski drills[/expand]

[expand title=”PRESSURE/WEIGHT TRANSFER” tag=”h3″]

Focuses on timing for pressure and weight transfer.

  • Linked wedge turns, exaggerating Up and Down motion (weight and unweighting)
  • Javelin turns
  • Lifting tail of ski while performing GS, medium and short radius turns
  • Ski with boots unbuckled while focusing on weighting and unweighting in GS, medium and short swing turns
  • Wide turns pressing in front boot holding edge and keeping pressure brining turn up the hill
  • “3 SECOND TURNS” ride the ski uphill for 3 seconds
  • Short to “2 SECONDS”, then to “1 SECOND”
  • 1000 steps
    • Parallel turn with skate steps (like walking across the hill in a traverse)
  • Hop Turns, individual leg and both legs
  • GS turns gradually getting smaller and eventually skiing in a short swing turn[/expand]

 

STANCE & POSTURE

[expand title=”Assume the Mogul Position (stance and balance)” tag=”h3″]

Goal:  Illustrate various balance points on foot relationship to shin pressure

Coaching Points:

  • Start with boots unbuckled.
  • Assume athletic stance / mogul position with knees flexed and outside ski more heavily weighted.
  • Ask the athletes if they are balanced forward and then if they can wiggle toes.
  • Typically the athlete will be able to wiggle toes which shows that shin pressure alone is not sufficient to produce a balance athletic stance.
  • The proper stance combines both shin pressure on the tongue of the boot and weight balanced on the forward part of the foot rather than the heels.
  • The athlete should repeat the drill until they can balance on their foot such that they have shin pressure and cannot wiggle toes.

Evaluation:

  • Can athlete distinguish shin pressure from balance point.
  • Can athlete balance on the forward part of foot.
  • Athlete maintains good vision.

Progression:

  • Same drill but with boots buckled. Athlete maintains athletic position.[/expand]

[expand title=”Rawles Fore/Aft (stance and position)” tag=”h3″]

Goal:   For athlete to feel the balanced position on skis.

Coaching Points:

  • Flat area
  • Athlete in athletic position, leans forward, then leans back feeling the upright/balanced position.
  • Straight run-side slipping boots unbuckled
  • Athlete skis in straight line with skis shoulder width apart for a distance of 20 feet
  • First pass athlete leans forward with all weight on front of boots
  • Second pass athlete leans far back with weight on back of boots
  • Third pass athlete leans forward then back and then brings back to athletic upright balanced position with weight evenly distributed in boot and onto skis.

Evaluation:

  • Look for going through extreme of balanced / vertical position
  • Athlete’s skis will track in straight line if weight is equally distributed on both skis
  • Athlete should sideslip in straight line when in balanced position

Progression:

  • Athlete stands parallel to slope with skis shoulder width apart. Athlete then leans forward of boot and side slips 10 feet downhill.  Athlete then leans back of boot and side slips 10 feet downhill.
  • Athlete leans forward on boot then back on boot and then brings back to athlete balanced position with weight evenly distributed in boot.[/expand]

[expand title=”Unleash Your Potential (balance and stance)” tag=”h3″]

Goal:  For athlete to feel the balanced position on skis

Coaching Points:

  • Stand in boots on skis with all buckles and power strap undone
  • Stand on skis and make turns as well as possible with undone buckles and power straps
  • Attempt to maintain balance fore and aft during turns
  • Try to feel where balance point is on the foot during turns
  • Athlete should use foot/toes to assist in turning

Evaluation:

  • Athlete should be able to maintain a balanced position
  • Does athlete use the foot to control turn

Progression:

  • Increase speed
  • Increase pitch or slope[/expand]

[expand title=”$100 Dollar Drill (stance and posture)” tag=”h3″]

Goal:  To teach proper stance and balance.  Athlete to feel balanced position on skis.

Coaching Points:

  • Groomed beginner terrain
  • INITITAION: Assume basic body position of a mogul skier. Imagine there is a $100 dollar bill located in your boot along your shin
  • TURNING: Begin doing medium radius turns and progressing to short swing turns allowing athlete to demonstrate pressure flexing shin with the tongue of boot (“you don’t want to lose your $100 bill)
  • OUTCOME: Athlete will develop basic body position with emphasis on being forward.
  • Tails of skis should not leave snow surface
  • Athlete can maintain shin pressure and still be back seat. Make sure athlete is in basic body position (athletic stance).

Evaluation:

  • The skier should demonstrate parallel short swing turns with control and balance.
  • Calm upper body demonstrating flexing or squishing of boots.
  • Radius turn starting from tip to tail of ski with maintaining ski snow contact
  • Good vision.

Progression:

  • Various snow conditions (ice, slush, powder)
  • Increase steepness of terrain
  • Do drill in beginner moguls
  • Competition mogul venue[/expand]

[expand title=”Pole Position (stance and posture)” tag=”h3″]

Goal:  To get the athlete to keep their head up while doing swing turns.

Coaching Points:

  • Intermediate slope that is groomed
  • Coach stands 200-300 feet below athlete start point in the fall line
  • Athlete on the “go” command begins skiing and watches the coach’s pole position.
  • The pole position consists of: a) Apart   b) Together  c) Crossed
  • While skiing short radius turns in the fall line in the direction of coach, the athlete calls out the various pole positions

Evaluation:

  • Coach is looking for the athlete’s ability to ski fall line swing turn while watching the coach and calling out the appropriate pole positions.
  • Upper body / lower body separation is key.

Progression:

  • Coach changes pole positions faster
  • Increase slope
  • Do drill with hop turns
  • Do drill in the mogul field[/expand]

 

TURNS

[expand title=”Garland (turns)” tag=”h3″]

Goal:  To improve edge control and balance

Coaching Points:

  • On a groomed wide slope with good visibility
  • First, have skier start to traverse across the hill in the parallel position
  • Second, tip their skis flat and move core forward so that skis state to slip down the hill as if the beginning of a turn
  • Third, resume parallel position and traverse.
  • Continue this action across the trail until reaching the other side, then reverse direction
  • Have the skier traverse across the hill and tip their skis flat while moving their weight towards the tip of the ski causing the tips to drop faster. Resume traverse.
  • Have the skiers traverse across the hill and tip their skis flat while moving their weight towards the back of the skis causing the ski tails to fall faster and overtake the tip of the ski.

Evaluation:

  • Look for two sharp edge marks in the snow during the traverse and from the transition of flat ski back to traverse.
  • Look for the smooth release of the edges of both skis simultaneously
  • Look to see that both skids move together down the fall line in all slipping motions
  • During the traverse phases be sure that the ski tracks are as perpendicular to the fall line as possible (will vary depending on ski shape) and that the upper body stays facing the side of the trail (no rotation up the hill)
  • Look for a smooth movement pattern as skier moves balance fore and aft
  • Good vision

Progression:

  • As the skier becomes more proficient in drill move drill to slightly steeper slope and repeat[/expand]

[expand title=”Hockey Slide (turns)” tag=”h3″]

Goal:  Teach body separation between upper and lower body

Coaching Points:

  • Intermediate smooth slope
  • Ski downhill in Athletic Position.
  • Upper body faces down the fall line
  • Slide skis until they are perpendicular to the fall line
  • Engage edges and stop

Evaluation:

  • Lower body independent of upper body
  • Watch for upper body remaining quiet and facing fall line
  • Skis stay on the snow at all times
  • Maintain proper balance

Progression:

  • Vary approach speed
  • Vary slope gradient
  • Pole touch/plant each slide
  • Link hockey stop[/expand]

[expand title=”Crab Wedge (edge angle and countered position)” tag=”h3″]

Goal:  Teach initiation of turns with edge angle

Coaching Points:

  • Groomed slope
  • Establish wedge position facing downhill
  • Begin moving slowly forward
  • Create edge angle of left ski with knee angulation move across the hill to the right maintaining original position facing downhill with wedge
  • Then reverse direction with knee angulation on opposite side

Evaluation:

  • Can athlete maintain wedge facing downhill
  • Can athlete create directional change while maintaining edge

Progression:

  • Narrow stance
  • Increase speed[/expand]

[expand title=”Parallel Position (basic skiing)” tag=”h3″]

Goal:  Illustrate various balance points on foot relationship to shin pressure while in a parallel position.

Coaching Points:

  • Assume athletic stance / mogul position with knees flexed and outside ski more heavily weighted and both skis parallel with edges engaged.
  • Ask athletes if they are balanced forward and then if they can wiggle toes
  • Illustrate ability to have shin pressure yet be able to wiggle toes and have balance on heels thus the difference between shin pressure and balance point
  • Angulate with ankles, knees and hip to engage edges

Evaluation:

  • Can athlete distinguish shin pressure from balance point
  • Can athlete balance eon the forward part of the foot

Progression:

  • Go through various ranges of motion
  • Increase slope
  • Do drill in the mogul field
  • Do drill with hop turns[/expand]

[expand title=”Parallel Turns (turns)” tag=”h3″]

Goal:  To teach the athlete controlled, balanced parallel turns in all terrain and conditions

Coaching Points:

  • Groomed beginner terrain to expert terrain
  • Approach: skier moves forward to a parallel position as the edge angel of the ski is increased
  • Turning: skier is in the parallel position with engaged skis
  • Completion: skier releases the edges as the center of mass moves towards the cross over point
  • Crossover point: skier moves through an athletic stance with hands and shoulders facing in the direction of the hip, knees and skis
  • Skier should experiment with relation of inside foot to outside foot throughout turn and note what position is most powerful and smooth

Evaluation:

  • Skier should demonstrate:
  • Parallel turns in succession
  • Rhythm, control and balance while executing parallel turns with consistent speed and radii
  • Parallel position executed in parallel turns
  • Calm upper body
  • Looking ahead
  • Both skis should stay on the snow during all phases of turn

Progression:

  • Parallel turns without poles, or poles in front
  • Parallel turns with consistent fall line speed while changing radii
  • Shorten radii of turns to short swing while maintaining edge angels and keeping both skis on snow during all phases of turn
  • Add variable terrain (pitch, bumps, rolls, etc.)[/expand]

[expand title=”Chopped Pedal (separation)” tag=”h3″]

Goal:  Teach proper weight transfer and edge set with speed control

Coaching Points:

  • Flat groomed area
  • Initiation: Start off in a wedge. Begin with transferring weight from left to right ski
  • During Drill: Angulation and edge set should be performed after each weight transfer will control speed
  • Timing/Separation: Unweighted ski can be brought into weighted ski developing basic body position during a turn
  • Athlete should maintain wedge position and with progression moving to parallel position

Evaluation:

  • Pole plants should be planted 6 inches from tip of ski
  • Vision should be up and focusing 6-9 meters ahead
  • Athlete should not be carrying speed. Edge set/angulation is performed to accomplish this
  • Athlete balanced position weight on downhill ski
  • Straight ski track to show angulation

Progression:

  • Steeper groomed run
  • Different snow conditions
  • Non groomed area
  • Work into parallel position[/expand]

[expand title=”Reverse Javelin (carving, pressure)” tag=”h3″]

Goal:  Develop ability to initiate carving with early pressure and edge angle

Coaching Points:

  • Groomed slope
  • Traverse hill, lift downhill (inside) ski. Travel 3-4 feet then cross tip over uphill (outside) ski and roll to the outside ski onto an edge and creating pressure on the fore part of that ski. Uncross skis after turn completion and repeat on opposite turn.
  • Emphasize commitment to outside ski on the turn and maintain a carved turn
  • Counter the turn with the opposite hip (with crossed ski)

Evaluation:

  • Athlete should maintain carve vs. slide or hop
  • Athlete should initiate from the traverse
  • Maintain good vision
  • Free up upper body so that in the second part of the turn the body faces down the fall line

Progression:

  • Increase pitch of slope
  • Decrease radius of turn
  • Increase speed of turn[/expand]

 

ABSORPTION/EXTENSION

[expand title=”Mogul Traverse (absorption & extension)” tag=”h3″]

Goal:  Improve timing and range of motion

Coaching Points:

  • On an appropriate slope that is covered with moguls. Explain to athlete that they are to start a shallow, controlled traverse across the moguls
  • Have the athletes assume the basic athletic stance and begin a shallow traverse
  • Explain that as they enter the trough between the moguls they should be in an extended position
  • Explain that as their tips impact the beginning of the next mogul they should begin their absorption by lifting their knees taking the pressure off their skis while trying to keep their head in the same plain
  • Explain that as they roll over the top of the mogul they should start their extension and become fully extended in the center of the trough
  • Pulling feet back
  • Maintain ski/snow contact

Evaluation:

  • keep their hands in front of them in an athletic position
  • absorb the mogul with their legs and not break at waist
  • keep their eyes and head up
  • extension is an equally important part of a flex
  • Continuing motion

Progression:

  • Increase the steepness of the angle of the traverse and/or steepness of slope
  • Larger moguls
  • Standing up/squatting down before the traverse[/expand]

[expand title=”Rollers – Absorption Tank (absorption/extension)” tag=”h3″]

Goal:  Teach quickness and aggressiveness in absorbing and extending in the moguls

Coaching Points:

  • Rollers to be about 4 meters apart 1-1/2 meters tall
  • Ski straight downhill through rollers maintaining ski to snow contact consistently
  • Aggressively absorbing and extending
  • Keep eyes focused ahead (not on rollers)
  • Keep chest up and back straight (vertical) throughout

Evaluation:

  • Maintain snow contact at all times
  • Do not break at waist (bend over)
  • Vision should be up 2 to 3 rollers ahead

Progression:

  • Increase speed
  • Increase size of rollers
  • Gap jump every third roller[/expand]

[expand title=”5 High 5 Low (absorption/extension)” tag=”h3″]

Goal:  Reach range of motion

Coaching Points:

  • Groomed beginner to expert terrain
  • Start in full upright position slowly linking 5 parallel turns gradually sinking all the way down to a crouched position
  • Skier extends back to tall position still linking 5 parallel turns until high position achieved
  • Repeat

Evaluation:

  • Skier should demonstrate smooth controlled rhythm while completing a full range of motion
  • Athletic stance and balance should be maintained throughout range

Progression:

  • Increase rhythm
  • Packed power to ice conditions[/expand]

[expand title=”Cross Trough/Opposites (turns)” tag=”h3″]

Goal:  Teach the “floor and ceiling” or parameters of absorption and extension as well as fall line

Coaching Points:

  • Initiation: skier turns opposite of rutted up terrain. Turns will be made on the top, transition, as well as the back side of each mogul
  • Turning: Athlete is angulating and carving in the same means as if they were skiing the turns in a traditional manner
  • Absorption/Extension: Range will be considerably less than if athlete is skiing “in the rut”

Evaluation:

  • Athlete should have basic body position
  • Vision is critical to be up
  • Athlete will notice area to ski is not as abrupt or deed

Progression:

  • Steeper mogul area
  • Natural moguls (non machined or skied in)[/expand]

AERIAL JUMPS

[expand title=”FRONT FLIP” tag=”h3″]

  • In-Run: Athlete should be skiing in athletic stance.  Vision looking at the top of the jump or beyond the jump
  • Curve: Throughout the curve, the athlete will be standing in an athletic position.  Feet shoulder width apart, vision at top of the jump or beyond the jump.  Ankles, knees and shoulder should be slightly bent.
  • Transition: In the transaction the athlete should maintain the athletic stance, feet shoulder width apart, ankles and knees should remain slightly bent with their vision at the top of the jump or beyond the jump.
  • Kicker: The athlete should begin to explode at the tail of the jump and reach full extension in the arms and knees by the top of the jump.  This action should be a forward throwing movement setting a front flip.
  • Front Flip Mechanics: Once the athlete has left the jump they should be fully extended and looking at the ground for the first ¼ of the flip.  Towards the apex of the jump the athlete will begin to tuck into a tight ball by bringing the chest to the knees.  Once the athlete has reached the ¾ flip position they will need to come out of the tuck to begin to set up for landing.
  • Landing: Once the athlete is in an open position they should begin to land by bringing their arms and visions down the landing hill.  The athlete will want to land in an athletic position with their weight on the balls of their feet with their arms and vision down the hill.[/expand]

[expand title=”BACK TUCK” tag=”h3″]

  • In-Run: The athlete should be skiing in an athletic stance.  Their vision looking at the top of the jump or beyond the jump.
  • Curve: Throughout the curve the athlete will be standing tall.  Feet shoulder width apart, vision at the top of the jump or beyond the jump, ankles, knees and shoulders should all be in line.  Towards the bottom of the curve the athlete will begin to raise their arms.
  • Transition: In the transition, the athlete should be standing tall, feet shoulder width apart, ankles, knees and shoulders all in line, with their vision at the top of the jump or beyond the jump.  Throughout the beginning of the transition the athlete will bring their arms up over their head.  The arms will come to a straight lockout narrow position with the biceps tight against the side of the helmet and palms facing each other.
  • Kicker: Throughout the kicker the athlete should stay perpendicular to the jump with feet shoulder width apart, knees locked vision beyond the jump, narrow straight arms, and their feet pushing forwarding leading the takeoff.
  • Flat Back: At flat back, the athlete should still be holding the takeoff position with a straight bodyline, arms straight and narrow against the helmet, vision forward at or in front of the skis and still pushing the feet to lead the trick.
  • Apex: Once the athlete has passed the flat back position they can begin their tuck by bringing their knees towards the chest until they have reached a tight tuck.
  • Set-Up for Landing: After the athlete has passed the inverted position they should start setting up for landing by opening their tuck position, raising their vision down the landing hill and brining their arms up in front along with the vision.
  • Landing: On landing the athlete will want to land in an upright athletic stance.  Their visions should be between their gloves with their hands reaching above their shoulders.  The athlete should be on the balls of their feet feeling the front of the boot.[/expand]

[expand title=”BACK LAYOUT” tag=”h3″]

  • In-Run: The athlete should be skiing in an athletic stance.  Their vision is looking at the top of the jump or beyond the jump.
  • Curve: Throughout the curve the athlete will be standing tall.  Feet shoulder width apart, vision at the top of the jump or beyond the jump, ankles, knees and shoulders should all be in line.  Towards the bottom of the curve, the athlete will begin to raise their arms.
  • Transition: In the transition the athlete should be standing tall, feet shoulder width apart, ankles, knees and shoulders all in line, with their vision at the top of the jump or beyond the jump.  Throughout the beginning of the transition the athlete will bring their arms up over their head.  The arms will come to a straight lockout narrow position with the biceps tight against the side of the helmet and palms facing each other.
  • Kicker: Throughout the kicker the athlete should stay perpendicular to the jump with feet shoulder width apart, knees locked, vision beyond the jump, narrow straight arms, and their feet pushing forward leading the takeoff.
  • Flat Back: At flat back the athlete should still be holding the takeoff position with a straight bodyline, arms straight and narrow against the helmet, vision forward at or in front of the skis and still pushing the feet to lead the trick.
  • Apex: As the athlete reaches the apex of the flip and enters the upside down position they can start to adjust the rotation by dropping their arms to the side of their body.  They can drop the arms either in the front of the body or down the side.
  • Apex: From flat back to the inverted position the athlete should continue to push their feet so that the feet are still leading the trick over the top of the flip. (In a position where the athlete is flipping fast or is too big they should continue to hold the takeoff position and stretch by holding their arms over their head the entire flip).
  • Stomach Drop: Once the athlete is approaching the stomach drop position of the flip they can begin to set up for landing.  At this point they can look for the landing hill and begin to bring the arms forward in a narrow position and continue lifting the arms above the shoulders as they land.
  • Landing: On landing the athlete will want to land in an upright athletic stance.  Their vision should be between their gloves with their hands reaching above their shoulders.  The athlete should be on the balls of their feet feeling the front of the boot.[/expand]

[expand title=”BACK FULL” tag=”h3″]

  • In-Run: The athlete should be skiing in an athletic stance.  Their vision is looking at the top of the jump or beyond the jump.
  • Curve: Throughout the curve the athlete will be standing tall.  Feet shoulder width apart, vision at the top of the jump or beyond the jump, ankles, knees and shoulders should all be in line.  Toward the bottom of the curve the athlete will begin to raise their arms.
  • Transition: In the transition the athlete should be standing tall, feet shoulder width apart, ankles knees and shoulders all in line with their vision at the top of the jump or beyond the jump.  Throughout the beginning of the transition the athlete will bring their arms up over their head.  The arms will come to a straight lockout narrow position with the biceps tight against the side of the helmet and palms facing each other.
  • Kicker: Throughout the kicker the athlete should stay perpendicular to the jump with feet shoulder width apart, knees locked, vision beyond the jump, narrow straight arms and their feet pushing forward leading the takeoff.
  • Flat Back: At flat back, the athlete should still be holding the take-off position with a straight bodyline, arms straight and narrow against the helmet, vision forward at or in front of the skis and still pushing the feet to lead the trick.
  • First Arm Drop: Once the athlete passes the flat back position they should begin to drop their left arm down the side of their body keeping the right arm straight and tight against the helmet.
  • Apex: Once the left hand is all the way down then follow with the right arm bringing it down.
  • Twisting Mechanics: At ¾ twist, the athlete can begin to un-tilt by bringing the right arm up to shoulder height followed by dropping the right arm slightly in front of the body as they complete the twist.
  • Landing: Once landing the athlete will want to land in an upright athletic stance.  Their vision should be between their gloves with their hands reaching above their shoulders.  The athlete should be on the balls of their feet feeling the front of the boots.[/expand]

JUMPING

[expand title=”Standing Jump” tag=”h3″]

Goal:  Teach body position, takeoff and landing

Coaching Points:

  • Groomed flat surface
  • Skier uses the basic balanced body position
  • Feet shoulder width apart
  • Knees flexed
  • Eyes up
  • Hands in front
  • From this position skier uses full extension to come up off the snow landing on balls of feet with absorption

Evaluation:

  • Skier should use legs to achieve lift
  • Vision down the hill
  • Skier should be balanced laterally and fore aft
  • Land should be balanced and soft with athlete on the balls of their feet

Progression:

  • Tennis shoes (increasing vertical rise)
  • Ski boots (increasing vertical rise)
  • Ski equipment standing in place
  • Ski equipment on gentle slope while moving[/expand]

[expand title=”Riding the Jump” tag=”h3″]

Goal:  Take of position

Coaching Points:

  • Jump built on slope with groomed terrain
  • Look for the athletic stance on in run and transition
  • Look for athlete to be looking over the jump with the head and eyes up
  • Look for full extension into a T-set position on top of jump

Evaluation:

  • Did athlete reach full extension on top of jump before riding down the ump?

Progression:

  • Ski into the jump in athletic stance with enough speed to stop on top of jump
  • Full extension on jump into T-set position
  • Lean forward as skier rides down the jump[/expand]

[expand title=”3 x 3 (jump top, horizon 3 bumps ahead)” tag=”h3″]

Goal:  Teach proper vision and head positioning while jumping

Coaching Points:

  • Mogul jump: athlete will start higher with more speed as skill progresses
  • Athlete establishes the 3 visual points: top of jump, horizon and 3 bumps
  • Approach: athlete approaches jump with head up focus visually on top of jump
  • Takeoff: athlete focusses visually on the horizon
  • Landing: Athlete focuses visually on 3 bumps ahead while landing

Evaluation:

  • Athlete should never drop their head to look down at the ground
  • Athlete may see landing with peripheral vision
  • Athlete should practice good habits by demonstrating 4 point landings

Progression:

  • Increase approach speed
  • Increase jump size and air time[/expand]

[expand title=”T-Set” tag=”h3″]

Goal:  Teach balanced takeoff position

Coaching Points:

  • Build jump
  • Prepare landing with soft conditions
  • Approach jump with basic balances athletic stance.
  • Feet shoulder width apart
  • Hands in front
  • Eyes looking at the end of jump
  • Move eyes beyond jump
  • Full extension on end of jump, extending forward onto balls of feet, arms out in front slightly to side for balance creating human T
  • Bring feet together after leaving jump
  • Move eyes beyond landing

Evaluation:

  • Evaluate with landing… example, equal weight on both feet, balanced balls of feet, soft landing
  • Body position in air should be smooth, balanced with extension
  • Do without arm swing

Progression:

  • Small jump, medium jump and big jump while varying jump shape
  • Varying speed on approach[/expand]

[expand title=”Jumping Gauntlet-Jump the Straddle” tag=”h3″]

Goal:  Improve stance and proper ski position for takeoff of jump

Coaching Points:

  • Build jump on slope without moguls with smooth transition and 4 meter in run to transition
  • Place foam pipe insulation centered in middle of jump and lined up with the lip of jump pointed down towards the transition
  • End result will be providing an object that the skier has to straddle when riding up the face of the jump to lip and takeoff point
  • Explain that skier should maintain athletic position with skis spread slightly wider than shoulder width straddling the foam tube while continuing the pressure on the tongue of the boot this is established through the transition
  • Skier should demonstrate parallel skis through the takeoff of the jump

Evaluation:

  • Skier should demonstrate parallel skis, spread slightly wider than shoulder width, in athletic stance to the lip of the jump
  • Skier should not disturb the foam tube wile executing takeoff

Progression:

  • Have skier execute T set jump while straddling foam tube
  • Have skier execute basic jump straddling foam tube[/expand]

[expand title=”Spread” tag=”h3″]

Coaching Points:

  • Prepared jump and landing
  • Approach: vision, hands forward in athletic stance
  • Athletic executed T Set
  • Maneuver: Arms and legs straight moving simultaneously to straddle position, arms remaining slightly forward of body plane
  • Landing: Legs return to athletic stance, vision forward, arms forward in preparation for landing

Evaluation:

  • Athlete should execute a T Set takeoff extension/pop
  • Athlete should complete full extension in the spread with vision down the hill
  • Athlete should complete the skill and prepare for landing in athletic position

Progression:

  • Double[/expand]

[expand title=”Twister” tag=”h3″]

Coaching Points:

  • Prepared jump and landing
  • Approach: Athletic stance
  • Takeoff: Fully extended balanced position at the lip of jump for all jump skills
  • Maneuver: Legs remain straight, legs rotate 90 degrees in one direction, arms counter rotate to maintain balance
  • Return to centered position
  • Landing: Athletic stance

Evaluation:

  • Skis should remain parallel and level
  • Rotation should reach 90 degrees
  • Skill should be completed and landing position should be prepared before landing

Progression:

  • Double[/expand]

[expand title=”Daffy” tag=”h3″]

Coaching Points:

  • Prepared jump and landing
  • Approach: Athletic stance
  • Takeoff: T Set
  • Maneuver: Arms and legs should extend straight into a right or left split with vision down the landing hill
  • Arms will counter at the legs (i.e. right arm forward, left leg forward)
  • Landing: Preparation for landing in athletic stance

Evaluation:

  • Athlete executed a good take off/pop to a T Set before executing skill
  • Athlete’s arms and legs extended
  • Even extension with the front and back leg
  • Athlete goes back to neutral position before preparing for landing in an athletic position with a 4 point landing
  • Arms and legs should swing into a split with arms countering legs (i.e. left arm forward right leg forward)

Progression:

  • T Sets
  • Double
  • Triple[/expand]

[expand title=”Safety Grab” tag=”h3″]

Coaching Points:

  • Build jump and prepare landing with soft conditions
  • T Set takeoff
  • Simultaneously lift one ski while reaching down to grab outside of ski underneath ball of foot
  • Athlete should counterbalance with free arm
  • Balanced landing on balls of feet

Evaluation

  • Good takeoff
  • Separation of takeoff and grab
  • Balanced landing on balls of feet

Progression:

  • Varying jump size and shape
  • Vary approach speed[/expand]

[expand title=”Iron Cross” tag=”h3″]

Coaching Points:

  • Prepared jump and landing
  • Approach: Athletic stance
  • Takeoff: T Set
  • Maneuver: vision up, athletic body stance, toes, ski tips cross at 90 degrees, heel comes out at same time
  • Landing: Athletic stance

Evaluation:

  • T Set takeoff
  • Skis crossed
  • Skill completed before execution of athletic stance for landing

Progression:

  • T Set[/expand]

[expand title=”Helicopter (360)” tag=”h3″]

Coaching Points:

  • Prepared jump and landing
  • Approach: Athletic stance
  • Takeoff: T Set
  • Maneuver: Rotation begins with upper body, vision up, after leaving jump vision is level
  • Landing: Athletic stance

Evaluation:

  • T Set takeoff
  • Shoulder remain horizontal
  • Vision downhill for landing
  • Was skill complete before landing in athletic stance

Progression:

  • T Set[/expand]

 

Tramp Progressions

[expand title=”Trampoline Back Flip Progression” tag=”h3″]

Seat Drop

  • Arms drop to side then land with hands on tramp

Tuck Back Drop

  • Powerful takeoff
  • quick tuck
  • check for squareness
  • arms come to side for tuck

Pike Back Drop

Coffin Drop with Pad

  • check for squareness
  • arms drop to side for landing

½ Airplane with Pad

  • straight body
  • check for squareness with trampoline lines

Layout Back Drop

  • straight body then pike on landing
  • arms drop to cross position at apex

Back Tuck

  • takeoff similar to layout back drop
  • arms come to side for tuck

Back Pike

  • pike as soon as possible after extension

Back Layout

  • straight head
  • check for squareness

¾ Back with Pad

  • only for advance athletes

 

¾ Back Flip, ½ Twist with Pad

  • very late twist

Back Half

  • ware up straight over back layout

Back Full[/expand]

[expand title=”Trampoline Front Flip Progression” tag=”h3″]

Tuck Back Drop

  • straight
  • powerful takeoff
  • tuck at apex
  • no gainer

Tuck Back Drop, 180 to Feet

  • check twist direction

Tuck Front Drop with Pad

Layout Front Drop with Pad

Forward Roll

  • stay on the line

¾ Front

  • low bounce at first

Front Tuck with Kick Out

  • straight
  • powerful takeoff
  • no inward

Tuck Barani with Pad

  • late twist
  • check twist direction
  • head in on tuck

Front Pike

Front Lay with Pad

Lay Barani

  • check twist direction

¾ Front into Porpoise

  • tuck then out

¾ Front into Front Ball Out

  • don’t look over shoulder

¾ Front into Barani Ball Out[/expand]

[expand title=”Goal Routine #1” tag=”h3″]

  1. Back Drop
  2. ½ Airplane
  3. Tuck Jump
  4. Seat Drop
  5. Swivel Hips
  6. 180 Twist to Feet
  7. Front Drop
  8. Pike Jump
  9. Front Tuck
[/expand]

[expand title=”Goal Routine #2” tag=”h3″]

  1. Back Tuck
  2. Barani Pike
  3. Back Lay
  4. Barani Lay
  5. Back Pike
  6. ¾ Front
  7. Barani Ball Out
[/expand]

[expand title=”Trampoline Protocol & Progressions Level 1 to Level 8″ tag=”h3″]

Download Trampoline Protocol and Progressions L1-L8[/expand]

[expand title=”Trampoline Progression Levels 1 to 13” tag=”h3″]

Download PDF for Trampoline Progression Levels 1 to 13[/expand]

[expand title=”Trampoline Progression Levels 1 to 24” tag=”h3″]

Download PDF for Trampoline Progression Levels 1 to 24[/expand]

 

MOGUL VIDEO LINKS

Mogul Skiing Academy