Cross Country U12 (ages 10-12) & U14 (ages 12-13)

U14 and younger athletes are encouraged to participate in the many SSWSC summer programming options such as mountain biking, trampoline, FunFit, and Fundamentals of Strength and Conditioning to stay active and healthy. Using the summer to sample these programs is ideal for the physical development of a cross country skier, learning important skills such as balance, agility, coordination, strength, endurance and confidence, while enjoying the outdoors. Running and hiking are activities that remain as training staples of a cross country athlete throughout their career and beyond. The Steamboat Springs Running Series has a number of shorter races available for youth throughout the summer, as does the Mountain Bike Town Challenge Series.

FunFit (appropriate for XC U12)

FunFit is a program designed around developing sound fundamental skills in body movement, kinesthetic awareness, strength, and improving cardiovascular endurance for aspiring athletes. During these sessions the focus will be to keep the FUN in fundamentals! By providing games that allow athletes to move in multi-planar motions, interact with other athletes, and develop confidence, all while learning the underlying themes of movement patterns, proper form and technique. Better movement quality during childhood prepares young athletes to better manage the growth disruptions during puberty. This can in turn help avoid injuries and keep athletes playing safely.

LOCATION: All FunFit sessions will be at Colorado Mountain College (CMC)
1275 Crawford Ave, Steamboat Springs, CO 80487

DATES AND TIMES:
Mondays & Wednesdays 10:30-11:30 OR Tuesday & Thursdays 10:30-11:30

Session #1: June 13- July 1
Session #2: July 11 - July 29
Session #3: August 1- August 19

COST: $400 for the summer or $150/session

Fundamentals of Strength and Conditioning (appropriate for XC U14, ages 12-13)

An introduction to the weight room covering everything from weight room etiquette, how to read prescribed programming, weight lifting technique, and much more to create a solid understanding of why training off-snow is important. Created for athletes who are in the growth phase of peak height velocity, this program is an essential piece to build athlete confidence in the weight room, understand body awareness and continue to dial in proper movement patterns to help avoid injuries. A movement screen analysis will be performed at the onset of the program to understand the fundamental role that movement patterns play in athletes’ athletic goals and daily movement.

DATES AND TIMES:
Monday & Wednesday 10:00-11:30 AM OR Tuesday & Thursday 3:00-4:30pm
*The second Friday in each session will be a bonus Fundamentals Field Day (trampolines, swimming, hikes, ect.)

Session #1: June 13- July 1
Session #2: July 11 - July 29
Session #3: August 1- August 19

COST: $600 for the full summer, $200/session

U12/U14 Cross Country Mini-Camp

Specific for cross country skiers, the XC Program is offering a U12/U14 Mini-Camp this summer. This is a four day, six session camp that introduces the U12/U14 athlete to the variety of training forms that make up dryland training for the cross country athlete: hiking, running, roller skiing, biking, and strength. A good fitness base is suggested for participation in the camp. This can be accomplished by participating in the activities and programs suggested above.

Required equipment: Bike helmet, skate roller skis, skate length poles with roller ski tips, lightweight gloves, a neon shirt, water bottle, day pack, running shoes and mountain bike.

*Team roller skis and poles can be borrowed for the roller ski sessions.

DATES AND TIMES:

Monday, 7/25: AM session: 7:30-2:00 (longer mountain hike)  PM session: off/rest

Tuesday, 7/26: AM session: 7:30-10:30 (roller ski)  PM session: 4:00-5:30 (run, strength, game)

Wednesday, 7/27: AM session: 7:30-10:30 (roller ski)  PM session: 4:00-5:30 (shorter mountain run)

Thursday, 7/28: AM session: 7:30-11:00 (medium length MTB ride)
COST: $350

For more information please contact .(JavaScript must be enabled to view this email address), Cross Country Program Director.