Monday, December 15, 2014

Lots happening this week:

Wednesday and Friday:  morning strength training, 7am.  

Tuesday:  We need to start practice promptly at 2:45 in order to finish by 4:30.  After practice, go home, shower, eat, return to school at 6:30 for a wax clinic.  We’d like all skiers to attend.  Parents are invited and encouraged to join us.  Even if you know how to wax, please attend.  This will last no more than an hour.  

Thursday: Uniforms will be handed out.  Glide wax for Saturday will be handed out, too.  If you need a place to wax, please contact me.  

Saturday:  The bus to Sugarloaf leaves at 7:00am, please be at the school by 6:45.    The boys will race at 11:00, girls at 12:30.  Its a skate race, length to be determined, no more than 5k.  This is a pre-season race, skiers should not feel a lot of pressure.  It will be a good indicator of where you are in terms of fitness, technique, etc.  It will help us to tailor workouts for you.
We will ski in the afternoon as well.  We will head home at approximately 4:30.

-Be sure to bring lots of food and water.  Bring a lunch, lots of snacks, water bottles and perhaps some cash to buy food and drink if you choose.  
-Bring a change of clothes for skiing in the afternoon
-bring a change of clothes for the ride home.
-bring a phone if you have one, a watch if not.

Don't forget to wax

Feel free to email Coach Barry or me with questions.

Wednesday, December 10, 2014

Boulder Nordic Wax clinic-Tuesday night at HS

On December 16th, Roger from BNS will be coming to the HS at 6:30pm for a wax clinic.  We will be having practice starting promptly at 2:45 and ending at approx 4:30.  We'd like you to go home after practice, shower, eat and return to school for the 6:30 clinic.  Parent's are invited too!

Tuesday, December 9, 2014

 All Falmouth Public School after school and evening meetings, practices, and events have been canceled today, Tuesday, December 9, 2014.
See you tomorrow at Practice.

Todays training was to be a short 15 minute warm up run and then short and hard 6x200m intervals followed by Strength and core.

Tuesday, December 2, 2014

Reminders and announcements

Great work at the Tuesday morning Session.  It's good to see you all getting stronger and leaving the soreness stage of strength training. You will see the pay off when we hit the snow!

1. Remember, everyone should be bringing boots, poles, helmets, running shoes and roller skis if you have them.   Our goal is to get everyone comfortable on roller skis.  We will be sharing the team skis during the week.  We will still allow skiers to borrow skis over the weekends.

2.  Looking forward:  
We are working on an on-snow training Race day on Saturday December 20th.  We are working on the details.   We expect it will be a full day trip.  We'd like to have the full team with us. Please email the coaches right away if you know that you will not be able to attend.  

3. Morning Strength Training Sessions will be on  7:00am sharp in the gym.  Get there a bit early so that you are ready to go at 7, we only have 55 minutes. Wednesday and Fridays.Each session will be different so we expect you to invest in yourself by attending both of them.

Sunday, November 30, 2014

Please be sure to bring your boots, roller skis, poles, helmet, and running shoes to practice on Monday.   Even if you don't have roller skis, bring all of the other stuff.

Also, remember the ski swap is this weekend.  Everyone should be volunteering some time to this.  Please check your email, Mike Cantlin sent a request.
Lastly, Colby College is holding a clinic on Saturday for middle school, high school and master's level skiers.  For more info, check out the Maine High School skiing website.

Wednesday, November 19, 2014


Cross Overs; Ankle Shuffles; High Steps; Squat Explodes; Frog Jumps; Star Jumps; Skiers Lunge; Stationary Jump Lunge; Wall Sits (90sec); Planks w/ToeTouch (90s); Lateral Bound; PushUps;


Warm up and learn to ski bound, build muscle memory:
athletic stance
forward fall
arm swing (classic)
leg swing (classic)
swing into step
link ‘em up

shuffling, no crossing feet.
figure 8’s
push-ups: standard, military incline, incline with a turn-over, uneven (one hand on medicine ball), one arm
side planks
walking plank
start with plank, walk feet in, then walk hand forward, repeat
bear crawl
spider man crawl
bridge with one leg up, rotate
one leg squats, pistols

Friday, November 14, 2014


Here is a copy of the Athlete Handbook and coaches' bio form.