LVCP Alpine Racing Training Progression 

Adapted from the US Ski Team’s Alpine Training System 

The Alpine Training System describes the long-term athlete development of a ski racer from their introduction to the sport through the pinnacle of their racing career. It is built on a fundamental principle:

Before an athlete can become a truly great ski racer, they must become a great skier.

That is, the development should first focus on a skier's athletic skills and their skiing foundation, before focusing extensively on ski racing. These core skills are developed to a large degree outside of traditional race courses.

But there's more to it than just skiing skills. Kids are in it to have fun and be with friends as well. The Alpine Training System is designed to take all these factors into account and provide a blueprint for successful programming for clubs, coaches and athletes.

Phase 1: ages 2-6

Participation: Ski around 1 day a week 20 days a year At least 95% free skiing.

Conditioning Emphasis: Only on play, fun, skiing and balance. Participates in gymnastics or other balance-based sports.

Technical and Tactical Emphasis: Active start-learning and fun environments. Ski and play on skis.

Phase 2: ages 6-10

Participation: Ski 2-3 days a week. 50 days a year. At least 90% free skiing with some fun races. Plays many other sports.

Conditioning Emphasis: Play, fun, basic agility, balance and coordination. incorporate activities that develop explosiveness (0-10 sec) and general endurance.

Technical and Tactical Emphasis: Adventure Stage-skiing all terrain. Free play, guided free skiing and drills are an integral part of development. On snow time needs to be spent skiing. Apply the fundamental skills in achieving consistent and symmetrical parallel turns with rhythm and timing. Introduction to carving, use of upper and lower body separation for angulation, and pole plant.

Phase 3: ages (girls 10-13 boys 11-14)

Participation: 4-8 years in the sport. Ski 3-4 days a week. 70 days a year. At least 60% free skiing. Competition period: (Jan-April). Number of race starts: 10-15 with a 1:6 ratio of racing: training. Also plays complementary sports.

Conditioning Emphasis: 1-2 conditioning sessions per week in season, with further development of previous components. Emphasis on aerobic conditioning. Incorporates own body weight training and body awareness training.

Technical and Tactical Emphasis: Technical stage-develops the skills to carve. Instill sound fundamental technical skills. Execute linked, carved turns with all the technical components in a variety of terrain. Acquires specific technical and tactical skills including gate blocking, speed elements, course inspection, anticipation of terrain line and turn shape. Free skis all terrain with competence, with an emphasis on balance and carving.

Phase 4: ages (girls 11-14 boys 12-15) 

Participation: Ski 4-5 days a week, and 100 days a year. At least 30-50% free skiing. Competition period: ( Dec-April). Number of race starts: 15-30 with a ratio of 1:5 racing: training. Plays complementary sports.

Conditioning Emphasis: 1-2 conditioning or recovery sessions per week in season. Increase aerobic conditioning and balance/agility/ coordination, particularly through growth spurt. Begin light external resistance work including band, med balls, etc.

Technical and Tactical Emphasis: Tactical stage- learning line and strategy. Actively maintain technical skills through the growth spurt. Emphasize use of tactics to achieve carved turns on the most appropriate line for athlete. Develop speed and efficiency by refining carving and steering movements to achieve the desired turn radius in courses. Use a variety of course sets, conditions and terrain to teach the skier to adapt to different situations.

Phase 5: ages (girls 12-16 boys 14-17)

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).

Phase 6: ages (girls 16+ boys 17+)

Participation: Ski 4-5 days a week, and 130-150 days a year. At least 10% free skiing. Competition period: November-April. Number of race starts: Up to 55 if racing all disciplines, with a ratio of 1:3 racing: training. 

Conditioning Emphasis: 4-5 conditioning or recovery sessions per week.  Eccentric strength, power & explosivity. Aerobic training especially efficiency and recovery work. Core strength. Produce force in skiing specific positions.

Technical and Tactical Emphasis: Mastery or innovation stage. Event specific technical and tactical mastery. Mastery of technical and tactical skills based on the individual's style. Optimizes line for ability level and conditions in race situations. Applies equipment innovations.

References

https://my.ussa.org/alpine-programs/athletes/development/alpine-training-system/training-and-competition-matrix/technique-and-tactics