Week 1

November 17th – November 22nd: Practices begin at 2:45. Meet in the blue locker room.

Items to bring – Equipment and Paperwork

Equipment - If you have your classic poles ready, please bring them into school by early next week (Monday preferred). If you do not have them yet, no worries. You can drop off your poles in the Nordic ski shed. For new folks, this is the left-most shed outside the athletic entrance up against the school. The combination is 26-36-30.

Those who have rollerski equipment, please bring all of this in Monday as well as I plan to have rollerski sessions 2-3 days per week (Don’t forget the helmet!) Rollerski equipment can either be dropped off in the blue locker room (I’ll have the door open in the am) or put in the ski shed with classic poles.

If you have your skis available they can also be brought into school next week. Even though most people probably will not be skiing for a while yet, I am going to have wax benches set up beginning early in the week for those who want to prep skis and get on early snow.

Paperwork – Participation consent form and sleepy hollow waiver and payment.

Monday, 17th:
- Team get together – Introductions in groups
- Strength (in warm up groups): quick warm up jog then core and stretch
- Run: 30 – 40 minutes, (include 10-15 min. w/poles at Tree Farm).
- Game on Field or
- SkiErg for (varsity only)
Meet w/Juniors and seniors after?

Tuesday, 18th: (rollerskiers have equipment ready in blue room)
- Warm up (in warm up groups): quick jog then dynamic stretches
- Experienced - track workout or rollerski workout (C). cool down run w/poles
- Beginners - dry land technique progression/run with poles
- Game on Field together or 

- SkiErg (varsity only)

Wednesday, 19th: Goals
- Goals Discussion then Boys and Girls team meetings
- Group 1 (beginners): Bounding videos and Bounding Intro
- Group 2 (experienced): Run 40 – 45 min.
- Game on Field or
- SkiErg (varsity only)

Thursday, 20th: (have classic poles ready)
- Group 1 (experienced): Bounding workout at Tree Farm:
- Group 2 (beginners): Run workout w/poles @ Tree Farm
- Game on Field or
- SkiErg (varsity only)

Friday, 21st: (rollerskiers have equipment ready)
- Warm up (in warm up groups): Activity then quick jog

- Strength: Core (in warm up groups)
- Rollerski (S) or Run
- Game on Field or
- SkiErg (varsity only)

Saturday, 22nd: More details TBA
Training Options:
- Craftsbury Ski Center will be open. If you have the transportation, get out for a ski!
- Westford Turkey Trot. 5k or 10K options. Website link   http://westfordturkeytrot.wordpress.com/