Training Programs We are grateful to SnowsportGB for us allowing us to reproduce their training programs outlined below. Please note that these are targetted at the Childrens' age groups. They should only be used with the specific involvement of the Haed Coach and should be modified appropriately for different age groups, such as minis, to ensure maximum benefit and to avoid injury. Don't forget to always warm up before you start!!

SSGB - Strength and Endurance Each exercise should be performed for 30s with 30s rest. You should do the full circuit x 3. Too easy? Add 10 s onto your work time but not your rest. Do an extra circuit, but no more than 5! Press-Up o Place hands on floor facing forward, shoulders directly above wrists and body in a straight line from head down to heel - balance on toes. o Keeping the body perfectly straight by tightening the core. Bend arms down to 90 , and then press back up. o Breathe out as you push up. Too easy? Try putting your feet on a step or Swiss ball, or clapping as you push up Squat (with pole behind head) o Stand with feet shoulder width apart; imagine you are standing on a clock with the left foot at 11 and the right foot at 1. o Squeeze your shoulder blades together sticking your chest out, now place the pole on the back of your shoulders (not on your neck). o Keeping your head up, chest out and back straight, squat down to 90 at the knees and then back up again. o Breathe out as you push back up to standing. Too easy? Try squatting on 1 leg Tricep Dips o Grasp the end of a step or chair, hands facing forward. Knees should be bent with feet flat on the floor. o Lift yourself up so your arms are straight and bum is both off the step and slightly in front of it. o Dip body down until elbows are at 90 then push back up, breathing out as you do so. Too easy? Straighten your legs out so only your heels are touching the floor or raise your legs by putting your heels on another step at the same level. Lunges (with pole behind head) o Place the pole behind the neck as with squat. o Feet facing the front, take a step forward lunging down until your thigh is parallel to the floor. o Your back leg should be bent but the knee shouldn't be touching the ground. o Push off the front leg, breathing out and back to standing, keeping your back straight and head up throughout. o Alternate legs each lunge Pull-Ups o Hang straight on bar, palms facing away from you. o Pull yourself up until your chin is over the bar, breathing out as you do so. o Lower yourself back down to straight arms, trying to keep your body as still and straight as possible Side Lunges (with pole behind head) o Place pole behind head as before o Lunge foot out to the side and slightly forward, again until the lunging leg is parallel to the floor. o Keep your back straight, and face the front as you lunge. o Push back up to standing breathing out as you do so. Bicep Bean Curls o Standing straight, feet hip width apart. o Hold the baked bean tins, palms facing forward, arm's straight. o Keeping your elbow tight into your body, curl the tin up until it touches your shoulder, breathing out as you do so, and then extend back to straight. o Alternate arms. Step Ups o Use a step of any size - the bigger the step the harder the exercise. o Place hands on hips, keeping back straight and head high throughout. o Step up one foot at a time then back down again in an up, up, down, down rhythm o Make sure your full foot goes on the step each time. Too easy? Hold the baked bean tins in your hands while you step Kirsty Gardner

SSGB - Strength and Endurance 2 Each exercise should be performed for 30s with 30s rest. You should do the full circuit x 3. Too easy? Add 10s onto your work time but not your rest. Do an extra circuit, but no more than 5! Straight Arm Plank o See start position for press-up Wall Sit o Back, bum and head should be against a flat surfaced wall o Slide down the wall until you have a 90 angle at you hips, knees and ankles o Keep hands at your side without touching the wall Bean Crucifix o Stand with feet hip width apart, holding a baked bean tin in each hand. o Raise your arms until they are horizontal, in line with your shoulders. Tuck o Racing ski tuck o Feet facing forward, arms out front and looking forward Tricep Hold o As with tricep dips, holding the dip at 90 Hamstring Raise o Lie on back with heels placed on a step o Keep head on the ground and hands crossed on chest. o Raise hips off the floor until body is in a straight line from head to toe. o Drop back down to almost start position, keeping your bum off the ground. 90 Hang o Hang from pull-up bar in same position o Pull up until elbows are at 90 and hold Calf Raises o Stand feet hip width apart, back straight, acing forward, arms by your side. o Rise up onto toes and back down to start. Too easy? Hold the baked bean tins in your hands while you work Kirsty Gardner

SSGB - Power Speed Circuit This session should be performed over a 15m distance. Each length of exercise followed by 1min walking (back to start) as rest. Too easy? Add an extra length to each exercise Your core should stay straight, solid and you should be facing forward throughout all of these exercises. Use your arms to propel you forward in all exercises except: o Side to side, jumping off 1 leg - hands should be in front of you (skiing style) for balance. o High Knees - Hands in front at hip level, knees should also come up to this level. o Heel flicks - hands should be down on your bum, palms facing out, and arms straight. Plyometrics o 2-footed tuck jumps for height o 2-footed jumps for distance o 2-footed jumps - backwards o Hopping R leg o Hopping L leg o Side to side, jumping off 1 leg o Skip for height o Skip for distance Speed o High knees o Heel flicks o Fast feet and arms (5m) into full sprint (10m) o Full sprint

SSGB - Cardio-Vascular Training Ideas You should try to do 2 sessions of CV training each week to maintain your aerobic fitness levels. CV training can be done as a run, cycle, row, and rollerblade or as a team sport. We would prefer that you were outdoors doing your cv work, rather than in a gym - especially during the summer months. On your first session exercise for the lengths of time detailed below. Measure the distance you have travelled, then each time you train, and try to reduce the time it takes. Record your heart rate (HR) before you go and on return. Once you've taken 15mins off your original time - increase the distance and go back to the original of training time. (This can't be measured if your playing team sport so just take your HR if you choose this option). How to find your HR - You should take your pulse using your index and middle fingers, not your thumb as it has its own pulse and will confuse the counting. The easiest place to find your pulse is on the inside of your wrist at the base of your thumb. You should count the number of beats for 30s then x by 2 to give you your beats per minute. Cycling: 1 hour Running: ½ hour Rowing: ¾ hour Rollerblading: ¾ hour Team Sport: 2 hours Too easy? Add some hills into your circuit or vary your speed while you train.

SSGB - Balance/Core Stability Circuit Each exercise should be performed for 1min with 30s rest. You should perform this circuit x2. Too easy? Add in an extra circuit Yoga Tree o Stand on one leg then place the sole of the other foot onto standing leg o Slide the sole of the foot as high as you can up the standing leg, opening out your hip o Keeping your body and arms straight, raise you arms above your head and put your palms together at the top. o Look up towards your thumbs and hold the position Too easy? Raise your foot higher up your standing leg keeping your hip open and knee out to side Bridge (with shoulders on ball) o Sit up straight on Swiss ball, keeping your back straight walk forward until only your shoulders are resting on the ball. o Your feet should now be about hip width apart, facing forward with knees bent to 90 and body in a straight line from head to knee. o Your arms should be crossed over your chest. Too easy? Move your arms above your head. You could also raise your legs alternately - maintaining a solid core position throughout. T-Stand o Stand on one leg with hands at your side, keeping body as straight as possible, pivot your free leg up at the same time as your body goes down. o Stop when you are in a straight line from head to toe, with supporting leg also straight - in a T shape! Too easy? Keeping your core solid, move arms from front to back to create movement or try swimming actions, front crawl, breaststroke etc. Straight Arm Plank (Hands on ball) o Same position as plank on floor but hands should be on your Swiss ball. Too easy? Keeping your core solid, try moving the ball in small circular motions, or see how many of your friends' names you can spell out with the ball in the time. 5-Second Square o Mark out (or imagine) a square on the ground. For this exercise you will be jumping from one foot to the other in the square, holding each landing (on 1 foot) for 5 seconds. o First jump left to right in a forward diagonal, then right to left across, left to right in a backwards diagonal, and then finally right to left across. o Change direction each time Too easy? Make a bigger square! Straight Arm Plank (feet on ball) o Same as above but with shins on the Swiss ball Kneeling on Ball o Place your knees and shins on the ball about hip width apart. Put your hands in front also on the ball, lift your feet off the ground and find your balance. o Slowly take your hands off the ball and raise your body until you're in a full kneeling position. Hands by your side, back straight, looking forward. Too easy? Get a friend to pass a ball to you while your kneeling. As you get better, change the direction the ball is being thrown at -you should have to reach but not so far you fall off!! Reverse Ball Crunchies o Get yourself into a straight-arm plank position resting your knees on the ball. o Maintaining a solid core, role ball and your knees into your chest and back out again. Too easy? Only roll 1 leg in at a time keeping the other one in the air and core solid.

Fitness Tests Click HERE to download the latest Fitness Tests supplied by SnowsportGB