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  1. THE ESSENCE OF BIATHLON Chad Salmela, Head Coach The College of St. Scholastica Nordic Ski Team Presented by: and SKIING

  2. 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

  3. 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

  4. BALANCE cont. SKIING SHOOTING TECHNIQUE POSITION AEROBIC FITNESS EXECUTION STRENGTH FOCUS

  5. 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

  6. 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”

  7. POSITION STOCK FIT REPETITION STRUCTURAL SUPPORT NATURAL POINT OF AIM

  8. EXECUTION OF A SHOT SIGHT PICTURE BREATHING TRIGGER CONTROL FOLLOW THROUGH HIT

  9. 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

  10. COORDINATION OF ELEMENTS POSITION Structural support INTENSITY OF APPROACH TRIGGER SQUEEZE & FOLLOW THRU RACING HIT Natural point of aim relaxation SHOOTING RANGE CONDITIONS

  11. HOW DO WE MASTER ALL OF THESE SIMULTANEOUS TASKS? COACHING DRY FIRING TRAINING TRAINING TRAINING TRAINING TRAINING TRAINING!!!!

  12. 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

  13. 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

  14. PRONE

  15. PRONE BREATHING (SHOT) INHALE 100% EXHALE 100% INHALE 100% EXHALE 100% EXHALE 75-80% HOLD

  16. STANDING

  17. STANDING HOLD ON GRAY BOX EXHALE SLOWLY TO 75-80% HOLD

  18. STANDING LARGE BOX APPROACH EXHALE SLOWLY TO 75-80% HOLD

  19. STANDING SMALL BOX SHOT HIT ZONE EXHALE SLOWLY TO 75-80% HOLD

  20. 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

  21. TRIGGER CONTROL

  22. TRIGGER CONTROL STANDING ON GRAY BOX

  23. TRIGGER CONTROL STANDING ON BOX APPROACH W/GRAY TARGET

  24. 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

  25. 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

  26. THERE ARE NO SHORT CUTS TO SUCCESS HARD, FREQUENT, THOUGHTFUL WORK, FOCUS, AND DETERMINATION...

  27. ...ARE THE INGREDIENTS OF PERFORMANCE