Thank you for attending the Spring 2016 AOA Fitness Testing on Saturday October 1st. Results can be found by clicking here.
Please note that Spring Fitness Testing will take place at the Toronto Track and Field Centre, York University, Saturday May 6th. Please add this date to your calendar for spring planning. All athlete’s planning on attending the 2017 U14 and U16 Provincial Championships will be required to submit a fitness test dated between Sept 1-Dec 31 by Dec 31, 2016.
Below are the descriptions of the tests that were performed:
Penta Jump– This repeated double leg horizontal jump requires a considerable amount of lower body coordination and power. This is directly related to explosive speed that you can generate through your hips during a turn. To improve upon this test, a combination of strength and speed (plyometrics) exercises should be done. Here are 3 examples: 1, 2,3. (click the links to watch videos)
Standing Medicine Ball Throw – This test measures power and coordination generated from a bottom up fashion. It requires you to load your legs and trunk and maintain stability before achieving any vigorous movement of the upper body to propel a medicine ball weighing approx. 4% of body weight. To improve upon this test work on explosive type movements. Click on the 2 examples here: 1, 2.
Vertical Jumps– The counter-movement vertical jump incorporates the Central Nervous System to coordinate the segments to create lower body power. This is directly related to explosive speed that you can generate through your legs during a turn. To improve upon this test, a combination of strength and speed/plyometric exercises should be done. The single leg jump ratio should be as close to 1.0 as possible. The further away from 1.0 your score is, the more discrepancy in coordination/ power between right and left legs. If you have one leg significantly weaker you should continue with unilateral strength/ power work (click on these examples 1,2,3) to balance this out and always start your sets with the weaker side.
Hex Rail – The hex rail measures agility or the ability to change directions quickly. Primarily focused on the lower body and core muscles, the hex rail displays anaerobic power and shadows the quick multi-directional movements used in many sports. The hex rail is done 2-3x around (depending on age) in a clockwise direction followed by a brief rest then 2-3x counterclockwise. To improve on speed and agility, work on quick feet drills like cone high knees, Lateral Shuffles and slalom runs.
Movement Screens – Movement Screen 1 is an Overhead squat movement with a dowel. If technique was perfect a score of 3/3 was recorded. If technique broke down slightly then a score of 2/3 was awarded. If there were major alignment issues (lack of ankle mobility or knee stability to ensure safe ski racing) then a score of less than 2 was awarded. If there was pain during any part of the movement then a score of 0 was recorded. If a score of less than 2 was received it is recommended that you follow up with a sports therapist (sports med doctors, athletic therapist, physiotherapist, exercise physiologist, etc.) to have an alignment check performed to rule out any further red flags and to start some correctives to ensure safety this upcoming ski season.
Movement Screen2 was a straight leg raise performed to assess posterior chain (calf, hamstring, back) range of motion. If a score of below 2 was noted then the following corrective should be performed daily 10-20 times pain free. If a score of 0 was given then follow up with a health professional is needed.
60/ 90–second Box Jump– This test measures the anaerobic endurance of the lower body muscles by recording the number of jumps on a 10-40cm box (age dependent) as the test progresses. This is one of the major energy systems responsible for success in ski racing. We are looking at overall number of touches over the 60/90 seconds (age dependent). Track and field, Cross country running, mountain biking, fartlek and intervals will help build efficiency in this system.
Australian Institute Shuttle test (AIS) – The ‘beep’ test is an aerobic (endurance) test that measures the athletes’ ability to take in and utilize oxygen and provides an indirect VO2 measurement. A high VO2 allows the athlete to train and compete at higher intensities for longer periods of time as well as recover quicker between races and training days. Mountain biking and cross country are two good ways to increase your V02.
The tests were selected based on the key physical parameters required to both perform and maintain safety throughout the ski season. These are all activities that can be easily reproduced for re-testing purposes and require very little equipment to do so.
Schedule for 2016/17 is as follows:
Mt St Louis Dec 3-5, 2016
Mt St Louis Dec 9-11, 2016
Devils Elbow Dec 16-18, 2016
Hidden Valley Dec 16-18, 2016
Blue Mountain Dec 17-19, 2016
Caledon Dec 26-28, 2016
Craigleith Dec 28-30, 2016
Mt St Louis Jan 4-6, 2017
London Ski Club Jan 4-6, 2017
Hockley Valley Jan 6-8, 2017
Caledon March 3-5, 2017
Osler Bluff March 10-12, 2017
Craigleith March 11-13, 2017
Devils Glen March 11-13, 2017
Beaver Valley, March 13-15, 2017
Georgian Peaks, March 13-15, 2017
Mt St Louis, March 17-19, 2017
Toronto Ski Club, March 24-26, 2017
Toronto Ski Club, March 24-26, 2017
Mansfield, March 24-26, 2017
Please register for these courses on www.canskicoach.org. ****Please be advised that if a course is cancelled due to poor snow conditions, we will transfer your registration to another course. If you would like to cancel your registration we will process a full refund minus a $50 admin fee. Please direct any questions to [email protected] For more information on the Entry Level program please click here.
Mark Marshall Named New Alpine Ontario Alpin Athletic Director
Collingwood, ON (September 16, 2016) — The Board of Directors of Alpine Ontario Alpin is pleased to announce that Mark Marshall has been appointed as the new Athletic Director. Marshall will be responsible for driving high performance development and ensuring the continued growth and success of the sport throughout the province.
AOA and Active Life Conditioning are hosting a mass fitness testing event at the Toronto Track & Field Centre, at York University (Ian MacDonald Blvd) on Saturday October 1st from 9am-3pm. Cost will be $20 for pre-registration on the AOA website and athletes will be entered into a draw for prizing. Pre-registration will end on Thursday Sept 29 at 12 midnight. Registration on-site Oct 1 will be $25.00. All U12+ AOA members are invited to attend. Fitness Testing will include: Pente Jump, Medicine Ball Throw, Vertical Jump, Hex Rail, Movement Screen, Box Jump and Beep Test. All athletes planning on attending the U14 and U16 Provincials/Finals must submit a fitness test dated Sept 1-Dec 31 to AOA before Dec 31 to be eligible.
Schedule of Events for Athletes – Gym
8:00am-9:00am Registration for morning session
9:00am-12:00pm U12(YOB 2005/2006) & U14(2003/2004)
11:00am-12:00pm Registration for afternoon session
12:00pm-3:00pm U16(2001/2002), U18(1999/2000), U21(1996,1997,1998) & Open(1995+)
Schedule of Events for Parents – 2nd Floor
9:15am-10:30am OCUP/SOD Cup Programming Update with Scott Barrett, AOA Executive Director, Nick Kwasniak, SOD Program Manager, AOA Athletic Director
12:15pm-1:30pm OCUP/SOD Cup Programming Update with Scott Barrett, AOA Executive Director, Nick Kwasniak, SOD Program Manager, AOA Athletic Director
To register for the Fitness Testing please click here.
Spring Fitness Testing will take place at Toronto Track & Field Centre, at York University Saturday May 6th.
Save the Date! The 2016 AOA Coaches Conference and Education Summit will be held on Friday October 21 through Sunday October 23 at Craigleith Ski Club, South Lodge in Collingwood, Ontario.
The conference will provide coaches and officials with many opportunities for professional development and education credits. The AGM will be held on Saturday October 22 at 2pm in the President’s Loft, South Lodge.
AOA Coaches Conference Oct 21-22
Annual General Meeting Oct 22 2pm
Officials Level 1 course Oct 22-9:30am-12:30pm
Officials Level 2 course Oct 23-9:30am-4:30pm
Race Timing Session Oct 23 9:30am-2:00pm
NCCP modules/courses – Oct 23 Basic Mental Skills 9:30am-12:30pm
This year’s keynote speaker for the coaches conference on Oct 21- Canadian World Cup alpine ski racer Larisa Yurkiw!
Larisa Yurkiw (born March 30, 1988) is a Canadian World Cup alpine ski racer, specializing in the speed events of downhill and super-G.
Born in Owen Sound, Ontario, Yurkiw made her World Cup debut at Altenmarkt-Zauchensee, Austria, in a downhill event in January 2007. Larisa continued on an upward athletic progression including a breakthrough performance at the 2008 FIS Junior World Ski Championships in Spain with a 2nd place in the Combined event. Then a major knee injury took her out of competition just before the 2010 Vancouver Winter Olympic Games. She battled back to the World Cup with the creation of Team Larisa and earned 4 top 3 performances on the FIS World Cup circuit during her final two seasons prior to her retirement in the spring on 2016.
Other Highlights on Day 2 Oct 22:
Aldo Radamus, Executive Director for the Ski and snowboard club Vail for 13 years, and formerly the Director of Development for the U.S. Ski Team, Men and Women will be sharing his story of the vision, time, effort, resources and dedication it takes to build a world class ski club and academy.
Dan Leever, member of the U.S. Ski and Snowboard Team Foundation Board of Trustees and Founder and Chairman of the Vail Snow Sports Foundation and the TA Foundation will be sharing the results of ‘The Alpine Ski Study’. To read the study click here.
To register for the Coaches Conference, Officials courses, timing course or NCCP modules, please click here to login to your account and register. If you attend Fri-Sat of the Summit you will receive 4 education credits. Cost for one day is $50 and 2 days is $70.
|ROOM||South Lodge||Wylies||Presidents Loft|
|FRI OCT 21||8:00||Registration 8:00-8:45am|
|8:55||Scott Barrett, AOA Executive Director||Welcome & AOA Greetings|
|9:00||Sheilagh Croxon, Synchronized Swim Coach and Mentor||Excellence & Retention of Women in Sport|
|10:00||Dusan Grasic, Director, Domestic Sport ACA||ACA Update|
|11:15||Mark Marshall, AOA Athletic Director||Mentorship Workshop|
|1:05||Nick Kwasniak, SOD Program Manager||Building Dryland Anywhere|
|1:20||Sarah Applegarth, Exercise Physiologist Active Life Conditioning||Fitness Testing Importance and Data Analysis|
|2:00||Larisa Yurkiw, CAST Alumnus, Creator Team Larisa||Excellence Q & A|
|3:30||Dan Lefebvre, CEO pandaHAUS||pandaHAUS Give Back|
|5-7pm||Cocktail Reception at Kaytoo in Blue Mountain Village presented by Sporting Life and World Cup Supply|
|SAT OCT 22||8:15||Registration 8:15-8:45|
|8:45||Scott Barrett, AOA Executive Director||AOA Update|
|9:00||Dan Leever||The Alpine Ski Study|
|9:30||Level 1 Officials Course|
|10:45||Aldo Radamus||How to Foster Community, Ensure Club Excellence and Develop Champions|
|1:00||Gill White, Exercise Physiologist, PhD Candidate at University of Toronto||Live Lactic Threshold Demo|
|2:00||Sasha Gollish, Canadian National Team Middle Distance Runner, Alpine Ski Coach, Performance Engineer||Failure on the Path towards Excellence||Annual General Meeting – 2PM|
|SUN OCT 23||9:30||NCCP Course Basic Mental Skills 9:30am-12:30pm||Level 2 Officials Course 9:30am-4:30pm||Timing Session – Outside Set Up 9:30AM|
Over the summer months athletes have been hard at work in the gym preparing for on snow and competition season. This past weekend OST athletes completed their fitness testing in preparation for starting a week of dryland fitness camp in Collingwood.
The camp will consist of strength and agility workouts as well as taking advantage of some of the local attractions – high ropes course, trampoline centre, Georgian Bay and the escarpment.
On August 9th the team will travel to Saas Fee, Switzerland for three weeks of on-snow training. The focus of the project is technical free ski work as well as working into gated courses – GS and Slalom with some time on Super G skis.
A message from AOA Executive Director Scott Barrett:
We are thrilled to be hosting the 1st ever U16 National Championships next year! Although venues for the 2017 U16 National Championships have yet to be awarded by AOA, the premier age-group event will be held in Ontario.
It has been many years since we have seen a National Championships for this age group. The last time there was a similar event it was known as the K2 Canadian Championships.
We are excited to have the country’s best 14 and 15 years-old come together at this crucial step in their development as we prepare these young athletes for successful FIS careers.
Tuesday Feb 21 Team Captain’s Meeting/Welcome Party
Wednesday Feb 22 National Championship Giant Slalom and Parade
Thursday Feb 23 National Championship Super G and Parents Social
Friday Feb 24 National Championship Super Combined (SG/1Run Slalom) and Banquet
Saturday Feb 25 National Championship Night Slalom and Coach Social
Sunday Feb 26 Nations Cup Dual Slalom Team Event and Final Awards
Registration for University programs are now available for all athletes enrolled at Carleton University, the University of Ottawa, l’Université du Québec en Outaouais and CEGEPs. All details about the program can be found on here.
The team is looking forward to an exciting season on the RSEQ, the FIS Super Series, FIS ENL and the Nor-Am circuits. We are proud to support university skiers throughout their academic and athletic careers. They participate in building stronger and deeper fields for up and coming elite athletes while developing themselves as exceptional individuals.