Ski Racing: U12

Ski Racing: U12


** Upon purchase, you will receive an email with a zipped file that contains three PDF booklets: Phase 1 (week 1-3), Phase 2 (week 4-6), and Phase 3 (Week 7-8). Each booklet is between 12-20 pages. Each exercise has a clickable link in which Marie-Michele shows and tells you how to do the exercise. The PDF’s are both printable and clickable (online). Easy-peasy!

The U12 program was designed for ski racers with little to no experience following a training regimen. If you are 14 years old and have no experience, I would recommend starting here since the program will help you learn specific movement patterns and valuable body awareness.

This is program has the goal of being FUN with challenging body movements you will be proud to master after some training.

The idea of a training program for skiers 12 years old and under is to progressively teach a training routine they can adhere to with a weekly outline suggestion and fun workouts.

Equipment you will need:

Medicine Ball, Ski pole, Cones, potato sack, agility speed ladder, BOSU ball, slack line, boxes, hurdles, Spin Bike, Dumbbells, Kettlebells, Stairs, TRX, Mini Thera bands, Swiss Ball, Foam Roller (full length), Light Barbell, yoga mat. 

**If you don’t have all the equipment here, don’t panic, there are many ways to get creative! Think water bottles instead of cones, chalk instead of speed ladder, a rock instead of a medicine ball

Types of workout:

Lifting (strength), Speed and Agility, Muscular Endurance, Balance, Games, Plyometry, Stretching/Yoga, Metabolic System, Commando Circuit, Pilates.

Reminder of bullet points:

  • Length of program: 8 weeks with phase 1 (week 1-3), phase 2 (week 4-6) and phase 3 (week 7-8)
  • 45 mins- 60 mins per day 
  • 4-5 days per week