Rochester Alpine Calendar

 

To add to your own Google calendar, open link and click on the "+" at the bottom right corner.

  • On-Snow practice is always at WelchVillage:
    • Bus loads at Best Buy 4:15pm/ leaves at 4:30 pm.  
    • Bus returns to Best Buy at approximately 9:30 pm.  
    • We will send a Remind message when we are approximately 30 minutes from Best Buy.
  • Conditioning and Video review @ Mayo HS Cafeteria:
    • See weekly schedule.
    • Please bring a yoga mat.  

Off- season Practice Opportunities

  • It is in your best interest to be working out, prior to start of dryland training.

  • For fun, OPTIONAL pre-season workouts, join the captains' REMIND thread (text @skiracer to 81010).

  • Summer Ski Camps at Mt. Hood, OR (email Coach for suggestions)

  • Preseason Ski CO Camps (email Coach for suggestions)

  • Strength and conditioning resources

    • Rochester Public Schools Summer SAQ

    • ETS

    • Rochester Athletic Club

    • Rochester Active Sports Club

Ski Conditioning Routine

Pre-Weight Training Conditioning (Video)

Isolation Jump Squat - 2 sets, 16 reps

Russian Twist - 2 sets, 20 reps

Agility Dots - 2 sets, 16 reps

Plank - 2 sets, hold 40 seconds

Single Leg Lateral Hop - 2 sets each Leg, 16 reps

High Knee Step Over - 2 sets, 12 reps

Single Leg Ventral Hops - 2 sets each Leg, 16 reps

Low Squat Jump Twist - 2 sets, 16 reps