MAST Update #12 Nov 29 2020: Virtual Training Plan

MAST Update #12
Sunday, November 29, 2020 

Dear MAST Athletes, Families, Coaches: 

As communicated in Update #11, all in-person high school sports are on “pause” through December 18. The MN State High School League is allowing “virtual” practices. The coaches recognize that you are also engaged in virtual learning, forcing you to look at a screen far too many hours of the day. For this reason, we are going to offer short “virtual training” sessions of 45 to 60 minutes, Monday through Thursday, through the “pause”. You won’t be skiing, but we will prepare our bodies and minds for skiing as best we can. For the first week, our start time will be 6PM. We will shut down at 7PM.  After school, I encourage you to get outside after school, get some exercise, maybe a run, breath in fresh air, and take a break from staring at a screen. Then join your coaches and teammates with fresh eyes, fresh energy at 6PM.  

Since we have never done something like this, the plan may change. We will be learning right along with you.  
You will need to log in with your MPS email address.  
Here is a link to follow to access the MAST Virtual Training Sessions for each day of week one (Nov 30-Dec 3): 
meet.google.com/jgj-gnvo-pfv 

Here is the schedule and plan for the MAST Virtual Training Sessions. 
6-6:25PM      Workout of the Day 

• Warm Up 
• Work Out 
• Core Work

6:25-6:40 Fundamental of the Day 

• Understanding the Fundamental Skill 
• Video Example 
• Drills to Master the Skill 

6:40-7:00 Practice Pod Work 

• Pod Coaching and Team Building

Preparation: You will need to be dressed for working out: workout clothing, sturdy tennis shoes, an uncluttered space to move. Water bottle. You will also want to view your computer or phone while working out so you can follow the workout. My wife built a very functional and quite creative iPhone holder to prop up her phone for work. If you have Legos, give it a try. 

Objectives: 
A. We will introduce you to the six fundamentals of alpine ski racing technique.  

1. Stance and Balance 
2. Outside Ski to Outside Ski 
3. Early Lower Leg Engagement 
4. Upper Body Discipline 
5. Ski Snow Contact 
6. Pole Usage

B. You will develop a strong image and understanding of how each fundamental is executed by the top athletes. 
C. You will learn how to perform the drills that we will use in training to build and improve our fundamental skills through the season. 
D. You will rehearse the movements of each fundamental as best we can in a dryland setting. 

The coaches hope that by taking a deep dive into the fundamentals virtually, we will be able to talk less and ski more once we do get on the hill to ski. So, be sure to tune into each virtual training session so you can be fully prepared to make the most of each on-snow training session once the “pause” is lifted. 

See you Monday at 6PM. Be ready to work out and learn and engage with your coaches and teammates. 
Here is the link again to access Week One Virtual Training:
meet.google.com/jgj-gnvo-pfv 


Mark Conway (and the Coaches) 
612-275-8392 
markrobertconway58@gmail.com