LTAD
(LONG TERM ATHLETE DEVELOPMENT)
Long Term Athletic Development is the managed developmental progression for an athlete that will both maximize their long-term potential and enjoyment in the sport. What does that mean? We’re not focused on short-term success—and the hazards (and burnout) that often come with it. Instead, we follow LTAD plans that are individualized and based on science to make sure your child can maximize their long-term potential as a skier (should they wish to do so) and their enjoyment in the sport. We take into account a child’s development physiologically, cognitively and socially, as well as their experience skiing. This makes it easy for your child to progress through our programs—from the Development Program, to Team Discovery, to the ski and snowboard teams.
Fundamentals, Athleticism, Passion!
Fundamentals: a focus on building basic skills in all areas of the sport that will lead to high performance of more specialized skills over time.
Athleticism: the application of fundamental skills through a multitude of environments and sports focusing on building higher capacity in all elements of physical fitness and health.
Passion: the fuel drives athletes to pursue the sport with joy, grit, and perseverance sustaining a lifetime of constant improvement and enjoyment.
Each sport's training system is based on a document called the TRANING SYSTEM MATRIX. The matrix contains the fundamental information to direct sport participation, conditioning, technique and tactics, equipment selection and maintenance, performance psychology and competition in each sport. In one page, parents, athletes, coaches, and clubs can see how programming builds through the phases to lead to an individual's full potential. To see the Alpine training system matrix for Alpine skiing click here.
The PASEF Ski and Snowboard Teams LTAD follows the guidelines of the USSS LTAD.
This plan addresses:
Sport Participation: How many days skiing/year, # of competitions, and train/comp ratios.
Conditioning: volume and content for physical training outside of skiing.
Technique and tactics: specific skills for the sport.
Equipment selection and preparation: the essential equipment needs for competition.
Performance Psychology: mental skill activities
Conditioning: appropriate type and level of competition.
GENERAL PHASES OF DEVELOPMENT
"What should an Alpine Ski Racer do? And when should they do it?"
(Adapted from the United States Ski Association's Alpine Training System and Coaching Guidelines)
PHASE 1
2-6 years of age
1-4 years in the sport
skiing 1-2 days a week, 20+ days a year
95% free skiing
Athletes in Phase 1 benefit greatly from playing many sports. Fundamental skiing skills will be strongly emphasized with skiers learning to follow a designated line by skiing around cones, exploring the mountain and terrain, and race introduction via obstacle coursed and rhythmical types of courses.
PHASE 2
6-10 years of age
1-4 years in the sport
skiing 2-3 days per week, 50 ski days a year
90% free skiing, fun races, and participation in a number of sports is beneficial.
Skiers in this phase are moving into an optimal window to develop agility, quickness, and speed (short duration). Athletes in this age group can have relatively short attention spans and do not have a developed anaerobic energy system for sustained high-intensity skiing over a long distance or course. Skiers in the phase are encouraged to use one pair of skis for all events. Recommended disciplines include giant slalom, slalom, Kombi, dual courses, obstacle courses, and skills competition.
PHASE 3
Girls 10-13 years of age, Boys 11-14
4-8 years in the sport
skiing 3-4 days per week, 70 ski days a year
60% free skiing with a competition period running from Jan-March
Approximate ratio of training days to race days should be 6:1.
Athletes are encouraged to play complimentary sports. This phase is a very important developmental phase of the skier. Skiers in this phase are in the optimal window to hone and demonstrate mastery of fundamental skiing skills. With increased course (training) time, course setting will progressively challenge the skier's technique. Exposure to variety of terrain and a variety of training environments, drills, courses, is essential. Motor learning is a key element of phase 3 with skiers first demonstrating that they can perform a skill, then continue to execute the skill as the task gets more difficult. Drill and training course progressions go from rhythmic to a-rhythmic, flat to steep, open to tight, and vice versa. Versatility and a variety of turn shapes will be emphasized. Recommended disciplines include giant slalom, slalom, Kombi, dual courses, obstacle courses, skills competition, and an introduction to speed and terrain elements, including children's super G.
PHASE 4
Girls 11-14 years of age, Boys 12-15
5-9 years in the sport
skiing 4-5 days per week, 80-100 days per year.
At least 30-50% free skiing with a competition period running from Dec-April.
Approximate ratio of training days to race days should be 5:1.
Skiers in this phase are typically into their growth spurt. For many skiers, the challenge will be to maintain their technical skills through this phase. Gate training will become a greater percentage of "training" time, and course sets will be designed to challenge tactical skills through more substantial rhythm changes. A variety of course sets, terrain, and conditions will be very important. Skiers in this phase can make significant gains in stamina but still do not have a well-developed anaerobic energy system. A mix of short and long courses will be used. Recommended disciplines include giant slalom, slalom, super G, duals, terrain and jumping elements, and skills competitions.
PHASE 5
Girls 12-16 years of age, Boys 14-17
6-11 years in the sport
skiing 4-5 days per week, 100+ days a year
At least 15-20% free skiing with a competition period running Dec-April.
Approximate ratio of training days to race days should be 4:1.
Skiers in the phase are growing into their "new" bodies after the growth spurt. There are benefits of increased stamina, and strength gains can be quite rapid. Skiers in this phase will have the physical ability to generate more "power" through turns throughout the course. The anaerobic system starts to become more developed, allowing skiers to ski with greater intensity from start to finish. Course setting in this phase will start to mirror that at elite levels as skiers begin to manage higher speeds and more difficult terrain. All disciplines recommended.
PHASE 6
Girls 16+ years of age, Boys 17+
10+ years in the sport
skiing 4-5 days a week, 110+ days a year
At least 10-20% free skiing with a competition period running Nov-April.
Approximate ratio of training to race days should be 3:1.
Skiers in this phase are moving into mastery of all aspects of the sport. While a well-rounded training approach is still encouraged, some athletes may begin to specialize toward certain disciplines. Course setting will test and challenge all the skills the skier possesses. All disciplines recommended.
For more detailed information regarding athlete plans and development, please visit the individual Ski Team and Snowboard pages.
