FTEM – Athlete pathway snow sports

• SC For one week, document sleep duration and how they feel the next day.

• SC Try breathing techniques or progressive muscle relaxation (PMR) before sleep.

• SC 1 document sleep duration and quality for one week, together with training performance.
• SC 2 reflect on evening routines and make adjustments.

• SC 1 create and implement a plan for sleep and meal times before a competition.
• SC 2 "park" thoughts before sleep, e.g. by writing them down or with breathing exercises (rumination stop)

Sleep duration

8–10h/night

Routine

Same bedtimes, also at weekends.

Relaxation

• Avoid screens 1h before sleep
• introduce rituals such as reading or breathing exercises

Sleep environment

• Dark
• cool
• quiet (16–18°C)

Regular sleep times
Build in relaxation rituals

Rumination stop

• Get up if awake for a long time
• Write down thoughts to clear your head
• Turn negative thoughts about sleep into positive beliefs

Optimised use of caffeine and aids

• Consider the effect (half-life 6h, stronger effect in adolescents)
• avoid at least 6h before sleep
• Use eye masks
• ear protection
• etc

Plan power naps

• Short naps of 10–15' for recovery
• ideally after lunch

Adjustments for travel and competitions

• Adapt sleep and meal times to time zone changes
• Use strategies against jet lag

• SC 1 Athletes formulate a small goal for training and explain why it matters to them.
• SC 2 Simulated stress situation (e.g. competition simulation). Children consciously use techniques (e.g. breathing) to reach 'green'.

• SC Athletes describe a best performance: 'How did you feel?': identify and apply the characteristics of the personal optimal performance state.

• SC 1 for each category, process goals and ranking goals (evaluate and adjust later).
• SC 2 during e.g. interval training, consciously use breathing techniques to stay calm.
• SC 3 before a technique task, mentally rehearse the sequence.

• SC 1 For each category, process goals and ranking goals (evaluate and adjust later).
• SC 2 Use positive self-talk in a difficult task (e.g. time pressure).
• SC 3 Perform a technique exercise with built-in distractions.

Mental / personality

• Expand goal setting
• Expand handling of emotions and thoughts
• Optimal performance state
• Build movement imagery
• Build focus
• Create a positive learning environment and foster teamwork
• Consolidate analytical skills
• Foster personal initiative
• Career planning

• SC 1 Cow Face Pose Arms (shoulder mobility)
• SC 2 Wall Slides (shoulder mobility)
• SC 3 Thoracic Wall Rotation (thoracic spine)
• SC 4 Pelvic Tilt in long sitting (hamstrings/pelvic control)
• SC 5 Thomas Test (quadriceps/hip extension)
• SC 6 Shinbox Hip Extension (hip rotation)
• SC 7 Knee-to-Wall (ankle flexion)

• SC 1 Cow Face Pose Arms (shoulder mobility)
• SC 2 Wall Slides (shoulder mobility)
• SC 3 Thoracic Wall Rotation (thoracic spine)
• SC 4a Active Straight Leg Raise (hamstrings)
• SC 4b Pelvic Tilt in Good Morning Position (pelvic control)
• SC 5 Thomas Test (front of thigh/hip extension)
• SC 6 Shinbox Hip Extension (hip rotation)
• SC 7 Knee-to-Wall (ankle flexion)

• ST physio check NTC

Dynamic exercises

• Dynamic movements with maximum range of motion
• Before and after exertion or as a session (warm-up, cool-down, yoga)

Static exercises

• Hold static positions at maximum range of motion
• After exertion or as a session (cool-down, yoga)

Dynamic exercises

• Dynamic movements with maximum range of motion
• Before and after exertion or as a session (warm-up, cool-down, yoga)

Static exercises

• Hold static positions at maximum range of motion
• After exertion or as a session (cool-down, yoga)

Mobilisation with foam roller

• As needed for general and individually targeted relaxation and recovery of muscles and tissue after exertion
• Before dynamic or static exercises

• SC "running drills": points awarded (1-4) in the criteria rhythm, posture, dynamics & coordination.
• SC 1 sprint (25m & 50m)
• SC 2 50x rope skipping single unders, 10x double unders in a row

• ST Swiss Ski Power Test (SSPT)

• SC "running drills": points awarded (1-4) in the criteria rhythm, posture, dynamics & coordination.
• SC 1 sprint (30m & 60m)
• SC 2 50x rope skipping single unders, 20x double unders in a row

• ST Swiss Ski Power Test (SSPT)

• SC "running drills": points awarded (1-4) in the criteria rhythm, posture, dynamics & coordination.
• SC 1 sprint (30m & 80m)
• SC 2 100x rope skipping single unders, 30x double unders in a row

• ST individual in consultation with the athletic coach

• SC "running drills": points awarded (1-4) in the criteria rhythm, posture, dynamics & coordination.
• SC 1 sprint (30m & 100m)
• SC 2 100x rope skipping single unders, 40x double unders in a row

• ST individual in consultation with the athletic coach

Speed

• Accelerate (reach max. speed in a short time)
• Be maximally fast (high step frequency & length)
• Change direction faster & more skilfully without losing pace (stop & go)
• Train recovered & at maximum intensity

Agility

• Coordination ladder
• Obstacle course
• Balance training (static & dynamic)

Sex-specific differencesWatch out: growth spurt in adolescence

Speed

• Accelerate: reach max. speed quickly
• Be maximally fast: high step frequency & length
• Change direction faster & more skilfully without losing pace (stop & go)
• Train recovered & at maximum intensity

Agility

• Coordination ladder
• Obstacle course
• Balance training (dynamic & static)

• Apply the cross-over technique for clearing the poles
• Stable upper body
• Rather narrow ski stance

• Refine the cross-over technique for clearing the poles
• Stable upper body
• Rather narrow ski stance
• Weight transfer as early as possible
• Large part of the turn before the gate

• Stable upper body
• Rather narrow ski stance
• Weight transfer as early as possible
• Large part of the turn before the gate
• Keep base speed constantly high

• Stable upper body
• Rather narrow ski stance
• Weight transfer as early as possible
• Large part of the turn before the gate
• Keep base speed constantly high
• Anticipate

Training methods

stations with a clear goal.
Simple run with even rhythm.
Avoid overcoaching.

Course setting

increasingly include figures.
Timing aspect: gate to gate +/- 0.9 sec

Terrain

rather flat/moderately steep and even slope with fast rotation possibilities

Aids

• mini gates
• SL poles (25mm and 27mm)
• stubbies
• use timing and video specifically

Training methods

stations with a clear goal
Avoid overcoaching.

Course setting

block training with a clear goal (fast, slow, turning, direct, tight, wide, ...).
Timing aspect: gate to gate +/- 0.9 sec

Terrain

varied terrain with fast rotation possibilities

Aids

• mini gates
• SL poles (27mm)
• stubbies
• use timing and video specifically

Acquire the Racing Essentials

• jump
• aerodynamics and start

Acquire the Racing Essentials

• jump
• aerodynamics and start

Apply:

• Aerodynamics: promote a compact and aerodynamic position
• Jump: compact and stable jump with the shortest possible flight phase
• Start: acceleration through pole pushes and coordinated skating steps

Training methods

safety!
Element schools e.g. jump, rollers, gliding, gliding turns
Promote motivating communication

Course setting

adapted to safety, terrain and equipment
Level-appropriate, as simple as possible

Terrain

sufficiently secured simple terrain

Aids

• GS gates
• dye
• B nets
• radio
• use timing and video

Training methods

safety!
Element schools e.g. jump, rollers, gliding, gliding turns
Promote motivating communication

Course setting

adapted to safety, terrain and equipment
Level-appropriate, as simple as possible

Terrain

sufficiently secured simple to moderately steep terrain with enough gradient for landings

Aids

• GS gates
• dye
• B nets
• radio
• use timing and video
• full race suit

Training methods

safety!
Element schools e.g. jump, rollers, gliding, gliding turns
Targeted coaching
Situationally, the best possible training conditions are desirable (if not possible, conditions or visibility must be right to ensure safety).

Course setting

adapted to safety and terrain
Bring in variations
Multiple gates (double, triple, quadruple gates)

Terrain

sufficiently secured simple to moderately steep terrain with enough gradient for landings

Aids

• GS gates
• dye
• B nets
• radio
• use timing and video
• full race suit

Training methods

safety!
Targeted and data-based coaching
Situationally, the best possible training conditions are desirable (if not possible, conditions or visibility must be right to ensure safety).

Course setting

adapted to safety and terrain
Bring in variations
Multiple gates (double, triple, quadruple gates)

Terrain

sufficiently secured varied terrain with enough gradient for landings

Aids

• GS gates
• dye
• B nets
• radio
• use timing and video
• start equipment
• GPS
• full race suit

• RTC
• ski club

• RA
• NTC
• Swiss-Ski squad

• NTC
• Swiss-Ski squad
• RA

Local/regional

Regional/local

Regional/national

National/regional

• SL
• GS
• CR
• SG

15 to 20

20 to 25

• (35-40) depending on specialisation
• season planning and current situation

• (40-45) depending on specialisation
• season planning and current situation

Family & coaches
Cantonal sports coordination
Career information centres BIZ
Swiss-Ski interregion managers

• Family
• Coaches & training group
• Sports and school environment
• RTC

• Family
• Coaches & training group
• Sports and school/professional environment
• RTC

• Family
• Coaches & training group
• Sports and school/professional environment
• Swiss-Ski

• Support from parents, relatives & acquaintances
• Education scholarships
• Swiss Sports Aid
• Cantonal funding
• Local & private sponsors
• Sport-specific &/or local foundations
• Public crowdfunding

• Support from parents, relatives & acquaintances
• Education scholarships
• Swiss Sports Aid
• Cantonal funding
• Local & private sponsors
• Sport-specific &/or local foundations
• Public crowdfunding

• Support from parents, relatives & acquaintances
• Education scholarships
• Swiss Sports Aid
• Cantonal funding
• Sponsorship & advertising contracts
• Sport-specific &/or local foundations
• Public crowdfunding

• Support from parents, relatives & acquaintances
• Elite sport promotion by the armed forces (elite-sport recruit school)
• Education scholarships
• Swiss Sports Aid
• Cantonal funding
• Sponsorship & advertising contracts
• Sport-specific &/or local foundations
• Public crowdfunding
• Equipment suppliers

• Compulsory school
• Schools with sports solution: Swiss Olympic Partner/Sport Schools & others

• Compulsory school
• Schools with sports solution: Swiss Olympic Partner/Sport Schools & others
• Apprenticeship & competitive sport

• Secondary schools with sports solution: Swiss Olympic Partner/Sport Schools & others
• Apprenticeship & competitive sport

Goals

Ensure recovery from the competition season and maintain the joy of sport through multi-sport movement.

Content

• Unstructured
• varied activities without cross-country-specific content (cycling, swimming, game sports) with clearly reduced volume

Goals

Ensure physical and mental recovery after the competition season and maintain training enjoyment through multi-sport movement.

Content

• Unstructured
• varied activities without cross-country-specific content (cycling, swimming, game sports) at clearly reduced volume

Goals

Ensure physical and mental recovery after the intensive competition season and prevent load monotony through multi-sport movement.

Content

• Unstructured
• varied activities without cross-country-specific content (cycling, swimming, game sports) at clearly reduced volume and low intensity

Goals

Ensure physical and mental recovery after the intensive competition season and prevent load monotony and overtraining.

Content

• Unstructured
• varied activities without cross-country-specific content (cycling, swimming, game sports) at clearly reduced volume and low intensity

Goals

• Build broad training foundations
• increase volume and frequency
• and encourage cross-sport versatility

Content

• Athletic training focusing on barbell technique
• core stability and first jump forms (~6.2 h/week)
• combined with cycling
• running
• swimming and complementary sports such as athletics or gymnastics

Goals

Build broad training foundations and increase volume and frequency to a clearly higher level.

Content

• Multi-sport athletic training with barbell technique
• core stability and jump school (~7.7 h/week)
• combined with cycling
• running
• swimming and complementary sports such as biking
• athletics or gymnastics

Goals

Build conditioning foundations broadly and sustainably and increase volume and frequency at a high level.

Content

• Multi-sport athletic training (~9.1 h/week) focusing on functional efficiency
• barbell technique
• plyometrics and core strength
• combined with base endurance on the bike
• running and roller skis at low to medium intensity

Goals

Build conditioning foundations broadly and sustainably and increase volume and frequency at a high level.

Content

• Extensive athletic training (~9.8 h/week) focusing on functional efficiency
• barbell technique
• plyometrics and core strength
• combined with base endurance on the bike
• running and roller skis at low to medium intensity

Goals

• Consolidate base endurance (I1) and sport-specific technique
• and specifically develop speed and muscle growth

Content

• Structured endurance sessions (mountain and cross running, cycling 60–120')
• roller skiing with technique focus as well as muscle building
• beginning explosive strength training and core strength

Goals

• Specifically develop base endurance (I1)
• sport-specific technique and muscle growth
• and use speed according to the window of opportunity (especially in boys)

Content

• Structured endurance sessions (mountain and cross running, cycling 60–120')
• roller skiing with technique focus as well as muscle building
• beginning explosive strength training and core strength

Goals

• Specifically develop threshold
• capacity and maximum strength
• and sharpen the individual athlete profile

Content

• Structured threshold blocks (I2/I3) supplemented by capacity training
• muscle hypertrophy and intramuscular coordination training
• combined with roller ski technique and first national roller ski races

Goals

• Specifically develop threshold
• capacity and maximum strength
• and further sharpen the individual athlete profile

Content

• Structured threshold blocks (I2/I3) supplemented by capacity training
• muscle hypertrophy and intramuscular coordination training
• combined with roller ski technique as well as 2–4 national roller ski races and cross-country training races

Goals

Refine technique on roller skis and snow and prepare the transition to the snow season.

Content

• Technique courses on roller skis
• running with poles in rolling terrain
• games and relays as well as explosive strength and core strength training

Goals

• Refine technique on roller skis and snow
• develop explosive strength and prepare the transition to the snow season

Content

• Technique courses on roller skis
• running with poles in rolling terrain
• games and relays as well as explosive strength and core strength training

Goals

Manage form through short intervals and bring maximum and speed strength to season level.

Content

• Continuation of all training forms with emphasis on short intervals
• speed and explosive strength with and without additional load
• and transition to snow with technique focus

Goals

Manage form through short intervals and bring maximum and speed strength to season level.

Content

• Continuation of all training forms with emphasis on short intervals
• speed and explosive strength with and without additional load
• and transition to snow with technique focus

Goals

Use the roughly six months of snow time intensively for technique and foundation training and gain experience through regional competitions.

Content

• Lots of time on skis focusing on technique
• descents
• games and coordination
• supplemented by maintaining athletic and core training (~2.6 h/week) as well as reduced explosive strength training and plyometrics

Goals

Use the roughly six months of snow time intensively for technique and foundation training and gain experience through regional and international competitions.

Content

• Lots of time on skis focusing on technique
• descents
• games and coordination
• supplemented by maintaining athletic and core training (~2.6 h/week) as well as explosive strength training and plyometrics at reduced volume

Goals

Use the roughly six months of snow time for form and performance management in a dense competition calendar.

Content

• Lots of time on skis with foundation and technique training despite performance dips
• form management through short and combined intervals as well as maintaining athletic
• explosive and maximum strength training (~2.6 h/week) with volume adapted to competitions

Goals

Use the roughly six months of snow time for targeted form and performance management in the dense international competition calendar.

Content

• Lots of time on skis with foundation and technique training despite performance dips
• form management through short and combined intervals as well as maintaining athletic
• explosive and maximum strength training (~3.3 h/week) with volume adapted to competitions

• SC For one week, document sleep duration and how they feel the next day.

• SC Try breathing techniques or progressive muscle relaxation (PMR) before sleep.

• SC 1 document sleep duration and quality for one week, together with training performance.
• SC 2 reflect on evening routines and make adjustments.

• SC 1 create and implement a plan for sleep and meal times before a competition.
• SC 2 "park" thoughts before sleep, e.g. by writing them down or with breathing exercises (rumination stop)

Sleep duration

8–10h/night

Routine

Same bedtimes, also at weekends.

Relaxation

• Avoid screens 1h before sleep
• introduce rituals such as reading or breathing exercises

Sleep environment

• Dark
• cool
• quiet (16–18°C)

Regular sleep times
Build in relaxation rituals

Rumination stop

• Get up if awake for a long time
• Write down thoughts to clear your head
• Turn negative thoughts about sleep into positive beliefs

Optimised use of caffeine and aids

• Consider the effect (half-life 6h, stronger effect in adolescents)
• avoid at least 6h before sleep
• Use eye masks
• ear protection
• etc

Plan power naps

• Short naps of 10–15' for recovery
• ideally after lunch

Adjustments for travel and competitions

• Adapt sleep and meal times to time zone changes
• Use strategies against jet lag

• Focusing:
• SC1 360° inspection of course, shooting range or hill
• SC2 Push-off/take-off
• SC3 Body scan during warm-up
• SC4 Key word

• Focusing:
• SC1 Inspection of course / hill
• SC2 Course points
• SC3 Parking thoughts
• SC4 16-second routine

• Focusing:
• SC1 Competition scan
• SC2 Markers at race pace
• SC3 Debriefing
• SC4 Start focus

• Focusing:
• SC1 Situation analysis on race day
• SC2 Visibility simulation
• SC3 Focus log
• SC4 Mental race/jump with all senses
• SC5 One thought, one race/shot/jump
• SC6 Breathing rhythm at the start

Focusing:

• Get to know the focus types internal/external and narrow/broad (technical terms)
• Consciously direct focus within and outside of sport
• Train switching fields during the competition routine: course inspection → pre-start → race/shot/jump → analysis
• Build mindfulness (body scan, breath focus, perceiving without judging)
• Attention-control routine: positive body language, breath, key word, ritual
• Practise focusing under distraction (music, spectators, time pressure)
• "Park" thoughts: consciously set aside school and private matters before training
• Biathlon: train switching focus between skiing ↔ shooting (entering the range → coordinated trigger release → back on the course)
• Ski jumping/biathlon: keep focus in changing wind conditions, use waiting times consciously

• SC 1 Cow Face Pose Arms (shoulder mobility)
• SC 2 Wall Slides (shoulder mobility)
• SC 3 Thoracic Wall Rotation (thoracic spine)
• SC 4 Pelvic Tilt in long sitting (hamstrings/pelvic control)
• SC 5 Thomas Test (quadriceps/hip extension)
• SC 6 Shinbox Hip Extension (hip rotation)
• SC 7 Knee-to-Wall (ankle flexion)

• SC 1 Cow Face Pose Arms (shoulder mobility)
• SC 2 Wall Slides (shoulder mobility)
• SC 3 Thoracic Wall Rotation (thoracic spine)
• SC 4a Active Straight Leg Raise (hamstrings)
• SC 4b Pelvic Tilt in Good Morning position (pelvic control)
• SC 5 Thomas Test (quadriceps/hip extension)
• SC 6 Shinbox Hip Extension (hip rotation)
• SC 7 Knee-to-Wall (ankle flexion)

• LT Physio Check NLZ

Dynamic exercises

• Dynamic movements with maximum range of motion
• Before and after exertion or as a session (warm-up, cool-down, yoga)

Static exercises

• Hold static positions at maximum range of motion
• After exertion or as a session (cool-down, yoga)

Dynamic exercises

• Dynamic movements with maximum range of motion
• Before and after exertion or as a session (warm-up, cool-down, yoga)

Static exercises

• Hold static positions at maximum range of motion
• After exertion or as a session (cool-down, yoga)

Mobilisation with foam roller

• As needed for general and individually targeted relaxation and recovery of muscles and tissue after exertion
• Before dynamic or static exercises

• SC 'Running drills': points (1-4) for the criteria rhythm, posture, dynamics & coordination.
• SC 1 Sprint (25m & 50m)
• SC 2 50x rope skipping single unders, 10x double unders in a row

• LT PISTE

• SC 'Running drills': points (1-4) for the criteria rhythm, posture, dynamics & coordination.
• SC 1 Sprint (30m & 60m)
• SC 2 50x rope skipping single unders, 20x double unders in a row

• LT PISTE

• SC 'Running drills': points (1-4) for the criteria rhythm, posture, dynamics & coordination.
• SC 1 Sprint (30m & 80m)
• SC 2 100x rope skipping single unders, 30x double unders in a row

• LT PISTE

• SC 'Running drills': points (1-4) for the criteria rhythm, posture, dynamics & coordination.
• SC 1 Sprint (30m & 100m)
• SC 2 100x rope skipping single unders, 40x double unders in a row

• LT PISTE

Speed

• Accelerate (reach max. speed in a short time)
• Be maximally fast (high step frequency & length)
• Change direction faster & more skilfully without losing pace (stop & go)
• Train recovered & at maximum intensity

Agility

• Coordination ladder
• Obstacle course
• Balance training (static & dynamic)

Sex-specific differencesWatch out: growth spurt in adolescence

Speed

• Accelerate: reach max. speed quickly
• Be maximally fast: high step frequency & length
• Change direction faster & more skilfully without losing pace (stop & go)
• Train recovered & at maximum intensity

Agility

• Coordination ladder
• Obstacle course
• Balance training (dynamic & static)