Dryland Training- Program Information
Our dry land training programs are designed to prepare youth ages 12-18 who wish to improve their fitness prior to ski season.
Program runs Thursdays Sept 7- Nov 30/17, 5:15-6:45pm, @ Redwood Meadows unless specified elsewhere
Cost: $150 (13 sessions)
The focus will include strength, core, flexibility, cardio, dryland ski fitness specifics, mental preparation/visualization and rollerski fitness training. Dryland training may turn into on-snow training if we have an early snowfall with an option for skiing on Frozen Thunder in Canmore.
Please read below for equipment requirements.
For season schedule, see “Calendar” at top menu bar.
Dryland program goals:
- improve cardio endurance
- improve strength & flexibility
- Games and Activities
- x-country specific training exercises
- Balance and Agility
- Building relationships within our ski community
Dryland program goals:
improve cardio endurance
improve strength & flexibility
Games and Activities
x-country specific training exercises
Balance and Agility
Building relationships within our ski community
West Bragg Creek Trail Reports:
Please see “calendar” for all scheduled program sessions, events and other scheduled XCBC activities.
Dryland Training – Further Information
The checklist for dry land training ages 12-18:
Comfortable excerise style clothing – weather dependent
water bottle with hip pack or small backpack
ski gear if weather permits
skate ski poles with rollerski tips
skate ski boots
light biking gloves (optional)
Athletes ages 12+ in the competitive program will be rollerskiing. Rollerski rental options available upon speaking with head coach Flora.
2. Develop a Response Plan: based on the nature of the emergency, develop an appropriate response plan (first aid treatment, initiate search, etc.)
3. Call for Assistance: use the two-way radio on channel 1 to call for assistance from one or more of the other XCBC groups.
4. Assume leadership of the group and delegate responsibility: group members should assist in patient care if needed, If needed designate one or two adults to go for help.
5. The group with the victim(s) should:
• Make the victim(s) as comfortable as possible, maintain his/her body temperature and protect the victim from the elements.
• A trained first aider should be with the victim at all times.
• Children should never be left unattended
• Give the other group members something to do to get their minds off the situation
If Emergency Medical Services is required designate one adult to call 911.
Provide the following details to emergency responders:
• Details of emergency
• Your location
• Assistance required
Designate one person to go to trail head to meet EMS.
If necessary use the Emergency Contact List to call the contact person of the injured person.
- Q: Cold weather cutoff? A: -15 air temp -18 wind-chill
- Q: If a session is cancelled? A: An email will be sent out by noon the day of the lesson.
What Member’s Say
When you really think about it, this is almost the “ideal” program in so many ways. It is local and convenient. It is a “no stress” introduction to a sport that promotes fitness and health for life. It offers competitive opportunities to those who so desire. Finally it happens in a beautiful outdoor environment. I believe there are many sports clubs who seek to fulfill one of these goals, but very few who attempt to fulfill all of them. We are so fortunate to have XCBC in our backyard!
Let me say something. You have an amazing team with awesome support. They really helped me this weekend. This is what I call an “extra mile” in customer relationship. So I give 8 stars for the program theme and if I could, I’d give 10 stars for support.