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 45 minutes of movement without a break
• SC 2 1000-metre run
• SC 3 12-minute run

• SC 1 60-minute continuous method run or 75 minutes of cycling without a break
• SC 2 1000-metre run
• SC 3 12-minute run

• ST Swiss-Ski Powertest (SSPT)

• SC 1 75-minute continuous method run or 90 minutes of cycling without a break
• SC 2 1000-metre run
• SC 3 12-minute run

ST juniors

Wattbike 30-second and 3-minute test

ST elite

spiroergometry (Magglingen)

• SC 1 at least 90 minutes of continuous method running or cycling without a break
• SC 2 1000-metre run
• SC 3 12-minute run

ST juniors

Wattbike 30-second and 3-minute test

ST elite

spiroergometry (Magglingen)

Preparation phase 1

• Base endurance

Preparation phase 2

• Base endurance
• Playful interval forms

Pre-competition phase

• Playful interval forms
• Base endurance for recovery

Competition phase

• Base endurance for recovery

Preparation phase 1

• Base endurance

Preparation phase 2

• Base endurance
• Interval forms

Pre-competition phase

• Interval forms
• Base endurance for recovery

Competition phase:

• Base endurance for recovery

Choose training focus depending on the performance diagnostics test results

Preparation phase 1

• Base endurance

Preparation phase 2

• Base endurance
• Interval forms

Pre-competition phase

• Interval forms
• Base endurance

Competition phase

• Base endurance for recovery

• SC 1 single-leg squat
• SC 2 squat with additional load in front
• SC 3 snatch squat with bar / barbell
• SC 4 clean with bar / barbell
• SC 5 eccentric and concentric two-leg leg curls with carpet
• SC 6 Nordic Hamstring - variation
• SC 7 standing scale
• SC 8 jump from box with single-leg landing
• SC 9 lateral jumps with stabilisation
• SC 10 box jump
• SC 11 push-up
• SC 12 pull-up

• ST Swiss Ski Powertest (SSPT)

• SC 1 single-leg squat
• SC 2 barbell front squat
• SC 3 barbell snatch squat
• SC 4 barbell clean
• SC 5 single-leg eccentric and concentric leg curls with carpet
• SC 6 Nordic Hamstring - variation
• SC 7 barbell Good Morning
• SC 8 jump from box with single-leg landing
• SC 9 lateral jumps with stabilisation
• SC 10 Box Jump to High Jump
• SC 11 push-up
• SC 12 pull-up

ST juniors

jump tests and Nordbord

ST elite

MLD and Nordbord

Training is adapted to the athletes' performance level

Preparation phase 1

• Barbell technique with bodyweight and light additional loads
• First jump forms (focus on correct landing technique)
• Core stability training

Preparation phase 2

• Muscle building
• Building up explosive strength training
• Core training

Pre-competition phase

• Explosive strength training
• Core training

Competition phase

• Explosive strength training & plyometrics at reduced volume
• Maintaining core training

Sex-specific differencesWindow of opportunity in girls T1
Window of opportunity in boys T2

Training is adapted to the athletes' performance level and split into upper body and lower body

Preparation phase 1

• Develop functional efficiency (barbell technique)
• Plyometric exercises to promote explosiveness
• Core training

Preparation phase 2

• Build muscle potential (muscle hypertrophy)
• Increase maximum strength through intramuscular coordination training (express muscle potential)
• Explosive strength training with additional loads
• Core training

Pre-competition phase

• Increase maximum strength through intramuscular coordination training (express muscle potential)
• Training speed & explosive strength with and without additional load
• Core training

Competition phase

• Maintain explosive and maximum strength
• Adapting volume to competitions
• Intensity remains

• LT: regional technique tests U12-U16
• SC 1 short turns
• SC 2 short turn variations
• SC 3 mogul slope
• SC 4 ungroomed snow
• SC 5 step turning
• SC 6 skating step
• SC 7 short turns race in GS gates
• SC 8 terrain transition
• SC 9 one-legged skiing
• SC 10 tuck jump

LT

regional technique tests U12-U16 and Swiss Ski national technique test U16

• SC 1 short turns
• SC 2 short turn variations
• SC 3 mogul slope
• SC 4 ungroomed snow
• SC 5 step turning
• SC 6 terrain transition
• SC 7 tuck jump
• SC 8 carving turn
• SC 9 slalom challenge
• SC 10 start

• SC 1 slalom - open gates
• SC 2 slalom - verticals
• SC 3 slalom - bananas
• SC 4 giant slalom - open gates
• SC 5 giant slalom - bananas
• SC 6 speed - aerodynamics
• SC 7 speed - jump
• SC 8 speed - gliding turns
• SC 9 tactics - line choice
• SC 10 start

LT

assessment of ski technique at several Swiss Cups

Apply Racing Basics 1 - 3

• dynamic basic position
• independent flexing and extending of the legs
• stable upper body

Acquire Racing Basic 4

main pressure on the outside ski

Technique learning in the gates with aids combined with free skiing

Shape and complement Racing Basics 1 - 3

• dynamic basic position
• independent flexing and extending of the legs
• stable upper body

Apply Racing Basic 4

main pressure on the outside ski

Acquire Racing Basic 5

continuous load build-up through fluid movements

Technique learning in the gates with aids combined with free skiing

Shape and complement Racing Basics 1 - 4

• dynamic basic position
• independent flexing and extending of the legs
• stable upper body
• main pressure on the outside ski

Apply Racing Basic 5

continuous load build-up through fluid movements

Technique learning in the gates with aids combined with free skiing

Shape and complement Racing Basics 1 - 5
dynamic basic position, independent flexing and extending of the legs, stable upper body, main pressure on the outside ski, continuous load build-up through fluid movements

Technique learning in the gates with aids combined with free skiing

Free skiing

• implement in training
• use terrain and snow conditions for variation

Apply Racing Essential 1

alpine start

Acquire Racing Essentials 3 and 4

• jump and terrain
• aerodynamic position

Free skiing

• implement in training as independent warm-up and cool-down for good feeling and ritual
• use terrain and snow conditions for variation

Apply Racing Essentials 1, 3 and 4

• alpine start
• jump and terrain
• aerodynamic position

Acquire Racing Essential 2

turn

Free skiing

implement in training as independent warm-up and cool-down for good feeling and ritual.
Implicit exercises are to be preferred

Shape and complement Racing Essentials 1 and 4

alpine start and aerodynamic position

Apply Racing Essentials 2 and 3

• turn
• jump and terrain

Free skiing

implement in training as independent warm-up and cool-down for good feeling and ritual.
Implicit exercises are to be preferred

Shape and complement Racing Essentials 1 to 4

• alpine start
• turn
• jump and terrain
• aerodynamic position

• Weight transfer over the future outside ski
• Ski patiently to the "rise line"

• Weight transfer over the future outside ski
• Initiate the turn as carved as possible
• Ski patiently to the "rise line"

• Weight transfer over the future outside ski
• Initiate the turn carved
• Joint axes neutral up to the "rise line"

Training methods:

• Stations with a clear goal.
• Simple run with even rhythm.
• Avoid overcoaching.

Course setting:

• Timing aspect: gate to gate +/- 1.3 sec
• Include delayed turns (bananas).

Terrain

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

Aids

• GS gates
• stubbies
• mini gates
• use timing and video specifically

Training methods:

• Stations: if possible at least 20 changes of direction per station.
• Block training with a clear goal (fast, slow, turning, direct, tight, wide, ...).
• Avoid overcoaching.

Course setting:

• Timing aspect: gate to gate +/- 1.3 sec

Terrain

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

Aids

• GS gates
• stubbies
• dye (if possible)
• use timing and video specifically

Training methods:

• Block training with a clear goal (fast, slow, turning, direct, tight, wide, ...).
• Situationally, the best possible training conditions are desirable (if not possible, conditions or visibility must be right to ensure safety).
• Avoid overcoaching.

Course setting:

• Timing aspect: gate to gate +/- 1.3 sec

Terrain

varied terrain with fast rotation possibilities

Aids

• GS gates
• dye
• use timing and video specifically

Training methods:

• Block training with a clear goal (fast, slow, turning, direct, tight, wide, ...).
• Situationally, the best possible training conditions are desirable (if not possible, conditions or visibility must be right to ensure safety).
• Avoid overcoaching.
• Specific slope preparation (more often on watered slopes).

Course setting:

• Timing aspect gate to gate +/- 1.3 sec

Terrain

varied terrain with fast rotation possibilities.

Aids

• GS gates
• dye
• use timing and video

• 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

SC 1

• 150' in one go on skis
• roller skis and on foot (moderate)

SC 2

• 20' in one go on skis
• roller skis and on foot (intensive)

SC 3

1000m run

LT
PISTE

SC 1

3000m run on the track

LT
PISTE

SC 1

3000m run on the track

LT
PISTE

SC 1

3000m run on the track

LT 1
PISTE

LT 2

Capacity and efficiency tests on the roller-ski treadmill

Preparation phase 1

• Build foundations
• Increase volume and frequency
• Low to medium intensity, hardly any hard sessions
• Varied: cycling, running, swimming, games
• Use other sports (bike, athletics, gymnastics)

Preparation phase 2

• Base endurance (I1)
• Train technique deliberately
• Speed: sprints, jumps, games
• Running: uphill and cross
• Cycling 60–120'

Pre-competition phase

• Training forms from PP2 continue
• Focus on technique
• Roller skis, including technique courses
• Running with poles
• Games and relays
• Rolling terrain

Competition phase:

• Base and technique training on
• snow despite performance dips
• Use the snow period (approx. 6 months) intensively
• Control form through competitions
• Lots of time on snow and skis
• Games and coordination
• Train downhills

Preparation phase 1

• Build foundations
• Increase volume and frequency
• Low to medium intensity, hardly any hard sessions

Preparation phase 2

• Threshold training complementing the base work
• Targeted I2, e.g. in the technique domain
• Integrate capacity training after the threshold block
• Depending on the athlete profile, balance capacity vs. threshold training
• Second half often: one threshold and one capacity session per week

Pre-competition phase

• Most training forms continue
• Form control through short intervals

Competition phase:

• Base work and technique on snow despite performance dips
• Use the snow period (approx. 6 months)
• Form control with short and combined intervals during dense competition periods

• SC 1 Single-leg squat
• SC 2 Squat with additional front load
• SC 3 Snatch squat with bar / barbell
• SC 4 Clean with bar / barbell
• SC 5 Leg curls eccentric and concentric two-legged with carpet
• SC 6 Nordic Hamstring - variation
• SC 7 Standing balance
• SC 8 Jump from box with single-leg landing
• SC 9 Side jumps with stabilisation
• SC 10 Box jump
• SC 11 Push-up
• SC 12 Pull-up

LT

PISTE

• SC 1 Single-leg squat
• SC 2 Front squat with barbell
• SC 3 Snatch squat with barbell
• SC 4 Clean with barbell
• SC 5 Single-leg leg curls eccentric and concentric with carpet
• SC 6 Nordic Hamstring - variation
• SC 7 Good Morning with barbell
• SC 8 Jump from box with single-leg landing
• SC 9 Side jumps with stabilisation
• SC 10 Box jump to high jump
• SC 11 Push-up
• SC 12 Pull-up

ST juniors

jump tests and Nordbord

LT

PISTE and MLD

Preparation phase 1

• Barbell technique with bodyweight and light additional loads
• First jump forms (focus on correct landing technique)
• Core stability training

Preparation phase 2

• Muscle building
• Build-up of explosive strength training
• Core strength training

Pre-competition phase

• Explosive strength training
• Core strength training

Competition phase

• Explosive strength & plyometrics at reduced volume
• Core strength maintenance

Sex-specific differencesWindow of opportunity in girls T1
Window of opportunity in boys T2

Preparation phase 1

• Develop functional efficiency (barbell technique)
• Plyometric exercises to promote explosiveness
• Core strength training

Preparation phase 2

• Build muscle potential (muscle hypertrophy)
• Increase maximum strength through intramuscular coordination training (express muscle potential)
• Explosive strength with additional weights
• Core strength training

Pre-competition phase

• Increase maximum strength through intramuscular coordination training (express muscle potential)
• Speed & explosive strength training with and without additional weight
• Core strength training

Competition phase

• Maintain explosive and maximum strength
• Adapt volume to competitions
• Intensity remains unchanged