At Winter Park, we take a year-round approach to conditioning for ski racing. One of the great things about committing to a conditioning program is it will not only pay huge dividends on the ski hill, it will make you healthier, stronger, and more confident for all sports. Ski racing is a very demanding sport, especially at the elite level, so serious ski racers need to put a lot of effort into improving their fitness. The best gains are realized by training smart. This is where the year-long approach comes in. Our training is split into five phases that will build the racer up to peak during the season when it is important. Each phase has an important role in the development of a stronger, faster ski racer. Please read below for the current conditioning phase and suggested program.

• Establish personal guidelines for daily training (make a plan and stick with it)
• Train with a purpose, don't just go through the motions.
• Warm up for ten minutes and stretch before every session.
• Never sacrifice technique for more weight.
• Don't train if over tired or sick.
• Stay healthy and rested so you can be consistent with training.
• Train for the long-term and be patient with yourself.
• Nutrition - be conscious of your diet and eat well-balanced meals. Make a point of eating smart snacks between meals. Avoid junk food. You are what you eat!
• Keep a training log. Find out when you perform at your best and learn how to establish the circumstances to repeat this. Do your log on-line and get coaches feedback here.
• Train with a partner and influence each other in a positive way.
• Keep it FUN, FUN, FUN! To commit long-term you must love it and maintain this enthusiasm.
• Find ways to make it happen, not ways to avoid it.
• Be creative and train for yourself, not for others.

Congratulations to our current Winter Park Conditioning Assessment record holders from our annual fall testing the last eight years. Our assessment takes place annually in the fall.  Racers training at home, use these to help you set your conditioning goals!

J2 and older scores-Men

Test	Record score	Record holder	Year
Agility cone course	17.98 sec	Christopher Acosta	2008
5x broad jump	49' 3"	Spencer Nelson	2008
40 yard dash	4.68 sec	Torey Greenwood	2002
Sit & reach flexibility test	9"	Colin Robbins	2008
60 second high box jump	80	Christopher Acosta	2007
Push-ups	76	Jeff Wolf	2001
Situps (max in 60 sec)*	90	Christopher Acosta	2005
Shuttle run	Level 14-2 (61.1 VO2 max)	Brandon Cronin	2008

J2 and older scores - women

Test	Record score	Record holder	Year
Agility cone course	18.78 sec	Samantha Berggren	2008
5x broad jump	38'  8"	Melissa Glans	2006
40 yard dash	5.04 sec	Samantha Berggren	2008
Sit & reach flexibility test	11 1/2"	Madison Shepard	2006
60 second high box jump	54	A. Cronin/S. Berggren	2008
Push-ups	43	Nicole Wolf/Lydia Tanner	2004
Situps (max in 60 sec)*	58	Lydia Tanner	2005
Shuttle run	Level 13-1 (57.4 VO2 max)	Samantha Berggren	2008

J3 and younger scores - boys

Test	Record score	Record holder	Year
Agility cone course	18.94 sec	Kendall Wheeler	2003
5x broad jump	40' 10"	Snap Palmer	2008**
40 yard dash	5.3 sec	Nick Broz	2002
Sit & reach flexibility test	7 1/2"	Mark Roy	2008
60 second 30cm box jump	65	B. Goldenberg/M. Robertson	2006/2007
Push-ups	52	Jesse Andringa	2008
Situps (max in 60 sec)*	72	Hans Berggren	2005
Shuttle run	Level 12-7 (55.7 VO2 max)	Adam Hinkelman	2005

J3 & younger scores - girls

Test	Record score	Record holder	Year
Agility cone course	19.58 sec	Rylee Burrows	2005
5x broad jump	33' 11"	Tracie Kroneberger	2006
40 yard dash	5.25 sec	Samantha Berggren	2006
Sit & reach flexibility test	9"	Joanie Lyons	2007
60 second 30cm box jump	67	Tracie Kroneberger	2006
Push-ups	60	Erin Niss	2004
Situps (max in 60 sec)*	56	Rylee Burrows	2005
Shuttle run	Level 11-2 (50.8 VO2 max)	Samantha Berggren	2006

*In 2006, we started on a seven-stage abdominal strength test in place of sit ups, this test is the same as the new USSA testing protocol.

**Achieved at RMD testing or OTC project.