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THE ESSENCE OF BIATHLON Chad Salmela, Head Coach The College of St. Scholastica Nordic Ski Team Presented by: and SKIING Critical Elements to Consider Competitive Nature It’s a competition—not a pass time Multi-dimensional sport Physical Mental Emotional

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THE ESSENCE OF

BIATHLON

Chad Salmela, Head Coach

The College of St. Scholastica Nordic Ski Team

Presented by:

and

SKIING


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Critical Elements to Consider

  • Competitive Nature

    • It’s a competition—not a pass time

  • Multi-dimensional sport

    • Physical

    • Mental

    • Emotional

    • “The Hardest Sport in the Olympics” Number

    • 1 Winter sport on Euro TV


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Balance

  • Managing the training necessary to succeed at both aspects of the sport

  • Aerobic efficiency critical for shooting well

    • Knowing your “red line”

    • Making your “red line” as fast as possible

  • Understanding your own mental strengths and weaknesses

BIATHLON = BALANCE


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BALANCE cont.

SKIING

SHOOTING

TECHNIQUE

POSITION

AEROBIC FITNESS

EXECUTION

STRENGTH

FOCUS


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SKIING FOUNDATION**

  • Technique

    • Relaxation, Neutral Body Position, Optimal Use of Body’s Energy

  • Aerobic Fitness

    • Base Training, Performance Training, Aerobic Efficiency,

  • Strength/Power

    • General and Specific Motion

      **See Tomorrow’s Lecture


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SHOOTING FOUNDATION

  • Position

    • Structural Support, Relaxation, Natural Point of Aim

  • Execution

    • Sight Picture, Breathing, Trigger Control, Follow-through

  • Focus

    • Decision-Making, Repetition, “Flow of Focus”


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POSITION

STOCK FIT

REPETITION

STRUCTURAL SUPPORT

NATURAL POINT OF AIM


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EXECUTION OF A SHOT

SIGHT PICTURE

BREATHING

TRIGGER CONTROL

FOLLOW THROUGH

HIT


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HITTING THE BIATHLON TARGET

TRIGGER CONTROL & FOLLOW THRU

INTENSITY OF APPROACH

relaxation

SIGHT PICTURE

POSITION

  • SHOOTING RANGE CONDITIONS

  • LIGHT

  • WIND

  • TEMPERATURE

  • SHOOTING POINT CONDITION

  • SHOOTING POINT LOCATION

Natural point of aim

Structural support


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COORDINATION OF ELEMENTS

POSITION

Structural support

INTENSITY OF APPROACH

TRIGGER SQUEEZE & FOLLOW THRU

RACING HIT

Natural point of aim

relaxation

SHOOTING RANGE CONDITIONS


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HOW DO WE MASTER ALL OF THESE SIMULTANEOUS TASKS?

COACHING

DRY FIRING

TRAINING

TRAINING

TRAINING

TRAINING

TRAINING

TRAINING!!!!


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SHOOTING TRAINING FOR

BIATHLON

  • DRYFIRING

    • POSITION

    • BREATHING

    • SIGHT PICTURE

    • TRIGGER CONTROL

    • RANGE PROCEDURE

  • LIVE FIRING

    • SLOW FIRE/PAPER

    • CADENCE FIRE

    • FIRST SHOT

    • REACTION/SPEED

  • COMBINATION TRAINING

    • LOW INTENSITY

    • HIGH INTENSITY


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DRYFIRING

  • DRYFIRING

    • POSITION

      • Hold on cross/box for 5 minutes

      • Natural point of aim—eyes closed

    • BREATHING

      • Prone on line

      • Standing on box

    • SIGHT PICTURE

      • Sight alignment drills

    • TRIGGER CONTROL

      • Prone and standing on line

    • RANGE PROCEDURE

      • Efficiency of motion and time



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PRONE

BREATHING

(SHOT)

INHALE 100%

EXHALE 100%

INHALE 100%

EXHALE 100%

EXHALE 75-80%

HOLD



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STANDING

HOLD ON GRAY BOX

EXHALE SLOWLY TO 75-80%

HOLD


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STANDING

LARGE BOX APPROACH

EXHALE SLOWLY TO 75-80%

HOLD


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STANDING

SMALL BOX SHOT

HIT ZONE

EXHALE SLOWLY TO 75-80%

HOLD


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TRIGGER CONTROL

  • FLESHY PAD OF FINGER

  • NO JOINTS ON TRIGGER

  • “C” FINGER—90° “T” ON TRIGGER

  • NO PART OF TRIGGER ON ANYTHING BUT THE TRIGGER (NO STOCK)

  • NEVER BACK PRESSURE OFF FROM FIRST STAGE

  • 2.5 SECOND HOLD TO BREAKING SHOT

  • “SWEEP” FINAL 40% OF TRIGGER



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TRIGGER CONTROL

STANDING ON GRAY BOX


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TRIGGER CONTROL

STANDING ON BOX APPROACH W/GRAY TARGET


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LIVE FIRING

  • SLOW-FIRE

    • LEAST DONE AT HIGH LEVEL

    • IMPORTANT FOR YOUTH/JUNIORS/BEGINNERS

    • ON PAPER FOR BASIC ACCURACY

  • CADENCE

    • MOST-DONE AT HIGHER LEVEL

    • BIATHLON SPECIFIC ON BOTH PAPER AND METAL

    • LEARNING RHYTHM OF BIATHLON SHOOTING

  • FIRST SHOT DRILLS

    • COMBINES RANGE PROCEDURE AND FIRST SHOT

    • TRANSITION OF FOCUS

    • INCREASING OVERALL SPEED OF SHOOTING STAGE

    • AVERAGE OF 30% OF TIME ON THE RANGE IS SPENT PREPARING TO TAKE THE FIRST SHOT

  • REACTION/SPEED SHOOTING

    • ALL ASPECTS OF SHOOTING MUST BE HIGHLY DEVELOPED

    • SQUEEZING SHOT IN CADENCE WHILE MOVING TO THE TARGET

    • BEST AVOIDED BY DEVELOPING ATHLETES


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COMBINATION TRAINING

  • LOW INTENSITY

    • SKILL DEVELOPMENT

      • RANGE PROCEDURE

      • MENTAL FOCUS TRANSITION

      • ENVIRONMENT

  • HIGH INTENSITY

    • BACKBONE OF BIATHLON HIGH PERFORMANCE

    • SPECIFICITY TO THE TASK

    • MOST IMPORTANT FORM OF COMBINATION TRAINING


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THERE ARE NO SHORT CUTS TO SUCCESS

HARD, FREQUENT, THOUGHTFUL WORK,

FOCUS, AND DETERMINATION...



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