1. Nakkertok Nordic CROSS COUNTRY SKI CLUB Learn To Ski (LTS) Coach Information Session 2014

2.  Nakker-what?  Learn to Ski (LTS)  Coaching with LTS  Coaching Tips and Tricks  Skills and Evaluation  Weather, Safety, Facilities  Q&A Agenda

3.  Nakkertok is an Inuktitut word for “moving swiftly on snow”  Club founded in 1971 by a group of families interested in cross country ski racing  Nakkertok has become the largest cross country ski club in Canada  Over 1,400 members and 80 km of trails concentrated in two sectors, South and North Nakkertok the Club

4.  Adult members volunteer at least two days (sixteen hours) to help make Nakkertok a success for everyone!  We work together in a variety of ways  Trail clearing, facility maintenance  Coaching (leaders and assistants) in the fall and winter  Administration and organization (director, coordinators, etc.)  Races and events  Social activities  Board of directors: http://nakkertok.ca/about/governance/http://nakkertok.ca/about/governance/ Nakkertok—Powered by Volunteers

5. Learn to Ski (LTS)  Develop a love of cross country skiing for life  Strong foundation for younger cross country skiers  Mud Monsters (fall)  Bunnyrabbits and Jackrabbits (winter)  Learning opportunities for all ages and levels of ability  Adult novice  Coach development  Feeder to other programs  Adventure (recreational)  Racing Rabbits (competitive)

6. Nakkertok Competitive & Recreational Bunny rabbits 4681012141618Adult Mud Monsters (Fall) Jackrabbits Adventure (Fall/Winter) Novice (Classic) LTS+ Racing Rabbits Racing Rabbits Train to Train Learn to Compete Train to Compete Competitive (Fall/Winter) Competitive (Fall/Winter) Recreational

7. LTS Programs (Fall/Winter)  Mud Monsters (unique to Nakkertok, fall)  Get muddy on the trails at Nakkertok!  Bushwhacking, games, orienteering, hiking  Bunnyrabbits (CCC)  Introduce cross-country skiing  Healthy lifestyle associated with it  Organized activity and active play  Jackrabbits (CCC)  Learn basic cross-country ski skills (classic/skate)  Instill a lifelong interest in the sport  Enhancing their quality of life and health

8. Adventure Programs (Fall/Winter)  Wapoos Adventurers, and Adventure II  Backcountry touring, ski orienteering, telemark, biathlon  Bushcraft, backcountry safety, winter camping  Ongoing development of classic and skate  Twice a week, fall/winter, increased comradery  Leadership development (Adventure II)  Organizers of the Fall Fun Run, Webber Loppet!  Key events  Adventure Race, Fall Camping, Fall Fun Run, Biathlon, Winter Camping, Ski Marathon, Loppet

9. Racing Programs (Fall/Winter)  LTS+  Similar to MM/LTS but twice a week  Mostly for siblings of Racing Rabbits  Racing Rabbits (Learn to Train, CCC)  Refine basic cross-country ski skills  Further develop fundamental movement and fundamental sport skills  Twice a week, fall/winter, increased comradery  Organizers of the Cookie Race!  Even more Racing!  Train to Train, Learn to Compete, Train to Compete

10. LTS—Powered by Volunteers  Parents  Coaches (lead and assist)  Coordinators  Lisa Sheehy and Megan Cumming, Mud Monsters  Lisa McMurray, Sat AM  Scott Hall, Sat PM  Andrew Batchlor, Sun PM  Benjamin Campin, North  Director (a voice for LTS on the Board)  Luk Arbuckle

11.  A voice for (fall/winter) LTS programs on the Board  Recreational programs with young kids  Monthly board meetings to discuss club strategy, goals, ambitions  Set goals and direction for the season  Stronger relationship with other programs  Automate more tasks  Support Coordinators, that support the volunteers and coaches, that support the athletes LTS Director

12.  Coordinators herd parents and coaches!  Attend a few meetings to plan for the season  Create teams  Make changes to teams  Communication  With coaches: motivation/support  With members: events, volunteer help  Odds and ends  Grooming requests and class cancellations  New equipment purchases and any facilities issues LTS Coordinators

13.  Based on age, skill level, speed, endurance, age, gender, friends, previous class, which class a parent wishes to coach  Previous evaluations and parent comments used to put classes together  1:3 ratio between coach and kids for Bunnyrabbits  1:4 ratio between coach and kids for Jackrabbits  Class lists communicated to leaders and assistants LTS Teams

14.  Provide a fun, safe yet challenging environment  Lesson plans ready, with extra games on hand!  Know the skills, how to evaluate, and be aware of safety risks  Communicate feedback to kids, keep parents informed LTS Coaches

15.  Supporting documentation and instruction  Lesson plans and games  http://nakkertok.ca/learn-to-ski/coaches/lesson-plans/ http://nakkertok.ca/learn-to-ski/coaches/lesson-plans/  http://nakkertok.ca/learn-to-ski/coaches/leaders-bunnyrabbit-and- jackrabbit-games/ http://nakkertok.ca/learn-to-ski/coaches/leaders-bunnyrabbit-and- jackrabbit-games/  Levels and evaluation (especially the bottom of this page)  http://nakkertok.ca/learn-to-ski/coaches/leaders-levels-and-evaluations/ http://nakkertok.ca/learn-to-ski/coaches/leaders-levels-and-evaluations/  Golden notes (tips and tricks from past coaches)  http://nakkertok.ca/learn-to-ski/coaches/leaders-golden-notes/ http://nakkertok.ca/learn-to-ski/coaches/leaders-golden-notes/  Coach development (ICC/CC coaching instruction)  http://nakkertok.ca/other-programs/coaching-courses/ http://nakkertok.ca/other-programs/coaching-courses/  Coach Technique Development Sessions  Wednesdays from 7 to 9pm, Jan 7/14/21, with Geoff Tomlinson LTS Coaches

16.  Get involved with Nakkertok!  Help us make this a great program and club  Support the volunteer coaches, and the kids  It’s all about the kids  Kids need the right equipment, a snack, backpack for extras  Communicate absences or issues to coaches  Get some time on snow  LTS is as good as we make it  Arrive early to add some wax to skis, chat with Nakker-friends  Offer to ski with the team LTS Parents

17.  Volunteer opportunities with LTS  Barn/Chalet parent  Photo day  Birkebeiner (bon fires, hot chocolate)  End of season picnic or potluck  Ski patrol  Volunteer opportunities with the Club  Facilities (chalets, trail clearing in the fall)  Events (organization, course marshal, food)  Cookie race, Easterns, Thea’s  Board of Directors (volunteers, governance, etc.) LTS Parents

18.  Supporting documentation  Guide to equipment and clothing  http://nakkertok.ca/learn-to-ski/parents/guide-to-equipmentclothing/ http://nakkertok.ca/learn-to-ski/parents/guide-to-equipmentclothing/  Guide to ski equipment  http://nakkertok.ca/learn-to-ski/parents/equipment-selection/ http://nakkertok.ca/learn-to-ski/parents/equipment-selection/  Volunteer duties  http://nakkertok.ca/learn-to-ski/parents/administrative-duties/ http://nakkertok.ca/learn-to-ski/parents/administrative-duties/  Wax guide (really you only need Swix green/blue/red)  http://nakkertok.ca/learn-to-ski/parents/wax-guide-for-learn-to-ski/ http://nakkertok.ca/learn-to-ski/parents/wax-guide-for-learn-to-ski/ LTS Parents

19. Bunnyrabbits (4-5) Jackrabbits (6-12) Active Start FUNdamentals LTS the Program

20. Canadian Sport for Life (CS4L)  Improving the quality of sport and physical activity in Canada  Long Term Athlete Development Model

21. Physical Literacy  The learning and practice of fundamental movement skills is the basic building block for the development of physical literacy  Critical if children are to feel confident when they engage in physical activity for  fun and for health  or for competition and the pursuit of excellence

22. LTS Birkebeiner  Save the baby Norwegian prince!  Annual backcountry ski and bonfire at North  Same date as Easter Championships  Provided by LTS  Fire starter log, matches  Marshmallows, chocolate-covered cookies  Provided by parents  Hot chocolate (warm for little ones), paper cups  Sites to be determined

23.  Screening Policy  Medium-level trust positions – police records check  http://nakkertok.ca/wp-content/uploads/2014/08/Nakkertok-LTS- Volunteer-Letter-for-PRC-2014-08-11.pdf http://nakkertok.ca/wp-content/uploads/2014/08/Nakkertok-LTS- Volunteer-Letter-for-PRC-2014-08-11.pdf  Privacy  How we collect, manage, store, and destroy personal information  Photography  LTS on Shutterfly, for personal use only  Club “no photos list” Club and LTS Policies

24. Coach Development  Success through qualified and skilled coaches  LTS, Adventure, Racing  Nakkertok paid support  Intro to Community Coaching (ICC)  Community Coaching (CC)  Learn-To-Train (L2T)  Technique Improvement Sessions

25.  ICC/CC Courses:  Games that teach technique  Developing successful lesson plans  Safety  Appropriate equipment  Skill improvement  Trainer/Facilitator  Geoff Tomlinson  Head Coach for our Nakkertok Train-to-Train Athletes Coach Courses

26.  Free Technique Sessions with Geoff Tomlinson  Wednesdays from 7 to 9pm  January 7, diagonal stride  January 14, double pole  January 21, skate  Limit of 12 coaches per sesssion, plus 2 reserve  Sign ups will be emailed to coaches  iVolunteer website  Games session? Coach Technique Development Sessions

27.  First Day  Wear something distinctive  Arrive early  Select a site in the stadium and post your class’ sign  Name tags for kids  Speak with parents – allergies, health concerns  Evaluate class – skill level, speed, endurance  Check equipment and clothing  Check every child has water bottle and snack in a pack Coaching Tips! coach

28.  Every Day  Welcome child and determine if OK/not so OK  Have one of the assistant coach play with kids while waiting to start  Start on time  Know the trails  One leader at front and one at back, minimum of 2 adults with class  Parent volunteer to ski with class  Bunnyrabbit skiing ends after 90 mins, and snack and games with coaches for 30 mins. Coaching Tips!

29.  Equipment/supplies  Extra mitts, socks with holes cut to fit over boots  Emergency blanket, hand warmers, whistle  Fire starting kit you now how to use  Map  Duct tape for repairs  First aid-kit  Wax: recommended plus 1 warmer, 2 colder, cork/scraper  Bribes/treats: gummy bears  Petroleum jelly for cold weather Coaching Tips!

30.  Equipment Shed(to the left of the chalet)  Ropes  Pylons  Large balls  Small balls  Hula hoops  Polo kit  ‘Grab-n-Go’ equipment bags Coaching Tips!

31. Grab ‘n Go Equipment Bags  Seven bags at South, two at North: suitable for BR, JR1, JR2

32. Grab ‘n Go Equipment Bags  Lesson supplies  Cones (tip the cone, boundaries, slalom)  Balls (ready position, coordination)  Tow ropes (chariots and horses)  Short ropes (stomp, snakes)  Stuffed toys (two hands, garbage pickup, Tony Knows, hill pickup, scavenger hunt)  Emergency supplies  Emergency procedure flowcharts (laminated)  Basic first aid kit, plus hand warmers, emergency blanket, whistle (in front zippered pocket)  Open-toed wool socks = over booties

33.  End of Class  Try to finish on time  Make sure every child has found a parent  Feedback for parents, good and bad  Pass info along for the next week (e.g. Nak North, skating/classic) Coaching Tips!

34.  Bored, frustrated skier waiting  Game for those who show up early, brief explanations and demonstrations, long enough (time) loop for drills  Games, Games, Games  Wax not working  Ensure wax works for the day  Carry extra wax  Educate parents, remind them free wax cliniques Coaching Tips!

35. Skills and Evaluation Number of Lessons Time in Lesson Games, Drills, Skills Long Ski

36. LevelGeneral Description Primary Skills Covered Classic Skate Bunny rabbit Ski on easy terrain (flats and slight hills), change direction, and getting up from falls Movement on skis, falling & rising, side stepping, star turn, - ski 2km during class 100% (no poles) No Jack Rabbit L1 Can ski the trails below the escarpment (Charron's Chute) with some assistance Herringbone, snowplow braking, diagonal stride, free glide, falling and rising - ski 3km during class 100% (very limited poles) No Jack rabbit L2 Ability to classic ski in control almost all trails at Nakkertok South including up, and down, bigger hills such as Charron's Chute (1) and Powerline Herringbone, diagonal stride, snowplow turn, snowplow stop, double pole - ski 5km during class 90% + (with poles) < 10% Jack Rabbit L3 Weight transfer and extension in all techniques. Ability to skate ski on easier terrain. Diagonal stride, double pole, Free skate, diagonal skate, one skate - ski 6km during class ~50% Jack rabbit L3/4 Weight transfer and extension in all techniques. Ability to skate ski on most terrain. Diagonal stride, double pole, Free skate, diagonal skate, one skate, two skate, skate turn - ski 7.5km during class ~40% ~60% Jack rabbit L4 Very high level of proficiency in both techniques Uphill diagonal, one-step double pole, offset, one skate, two skate, skate turn, step turn, parallel side slip, - ski 10km during class ~20% ~80% Skills to Teach

37. Falling & Rising 1) Getting up from falling on flat trails by themselves (Good level) 2) IMPORTANT: Intentionally falling on downhills when getting out of control. Sit down to one side of the skis. On moderate to steep slopes. (Good level) 3) Getting up with assistance on downhills (help them get into the correct position with feet perpendicular to the hill and below them) (Basic level) 1) On trail 1 from Junction C to Junction B (falling on downhills) 2) Bottom of Powerline (#18) 3) Later in year on trail 10 from trail 16 to Junction Y (Gopher Gully) with spotting by leaders at bottom only once you are confident they know how to fall safely. Evaluation of Skills  Improvements in Active Start and FUNdamentals  Safety (falling and rising, going down hills, etc.)  Evaluation spreadsheet (very detailed

38. Evaluation Rubric LevelDescriptionComments StartStarting to learn skill - low success rate (can repeat motion) (<50%) - skill motion is not accurate or fluid yet No pass LearningHas acquired basic motion of skill - Success rate (can repeat motion) moderate (<75%) - Not yet completing full motion of skill - Coordination of skill is still unsteady - With assistance No pass, but getting closer BasicHas acquired basic motions of skill or general concept - Success rate (can repeat motion) high (>80%). - Skill motion is generally correct - Skill motion is not fully correct yet - Power is limited - With limited assistance For some skills at some levels Basic proficiency is adequate: L2 double pole, L3 1 step double pole GoodFluid and effective motion with good power - Success rate high (>80%) - Skill motion is fully correct using all muscles required in correct order - With no assistance Pass ExcellentVery fluid and effective motion with good power on differing terrain and conditions - Success rate very high (>95%) Pass

39.  1st class, ensure the skiers are at the appropriate level  Safety and ability to keep up - can be moved to another class  There are variations in skills in each class and per day per child  Keep notes on each child for each technique  Strengths  Areas for improvement  Have a 100m time trial (Becky Scott Award)  Get an estimate on the number of hours skied outside class (Richard Weber Award)  Pierre Harvey “Hat Trick” Award  Be TOUGH but fair!!! Evaluation How-to

40.  If the child starts in Bunnyrabbits (BR) or Jackrabbit (JR) early  Bunnyrabbit at age 4 and 5  Teamed mostly by age  Jackrabbit Level 1 at age 6  Intro/Experienced  Jackrabbit 2 at age 7  Jackrabbit Level 3 at age 8  Jackrabbit Level 3/4 at age 9 (or Racing Rabbits)  Jackrabbit Level 4 at age 10 (or Adventure, or Racing Rabbits)  Jackrabbit Level 4+ at age 11 (or Adventure, or Racing Rabbits) Natural Progression

41.  Class may be cancelled or delayed due to ice, snow, extreme cold, etc.  Decision is made by the Coordinator  Communication with parents  It is important your lesson plans be adapted to the weather conditions Weather Considerations

42.  Please Remember What’s First  Be prepared  Know the protocols  Use your best judgement Safety

43. Please Remember What’s First  P: Protection  From danger, against the elements (clothing, shelter, fire)  R: Rescue  Determine the best way out, self-rescue or SOS  W: Water  You can survive three days without water  F: Food  You can survive three weeks without food

44.  Injured skier  Learning how to fall, appropriate terrain, we are here cones  Canadian Ski Patrol – cell phones, nearest hospital  Cold injuries – Hypothermia, frostbite  Proper clothing, food, water, “emergency kit”, stay out of wind, warm-up break  Allergy – Use of Epi-pen  Lost skier or coach  Coach at front and back (+ parent), stop at intersections, ski in pairs, count kids  Know the map, carry a map, give out maps!  Rocks on trail, fireplace, snow falling off cabins Safety Considerations

45.  Also the Ottawa Hospital, and CHEO (25mins) C.H. Gatineau (10min) Nakkertok South Hospital

46. In the event of an injured skier. Stay calm. Ensure you don't endanger yourself or group members while managing this crisis. Administer first aid and prevent hypothermia (use emergency blanket). Call 911. Send a skier to parking lot with details of injuries to direct EMS. Administer first aid and prevent hypothermia (use emergency blanket). Monitor airway, breathing, circulation (ABC). Do not move injured skier if there is a risk of head or spinal injury. Get injured skier back to chalet to continue aid. No Call the patroller and let them guide care. Can you call the patroller now? Do not move the injured skier. Wait for patroller to guide care. Send someone to the chalet to call the pattroler (number posted on the outside whiteboard). Yes No Secure group members. Immobile or unconcious? Yes Go to Gatineau Hospital or CHEO. Nakkertok South 900 Gatineau Ave, Gatineau, end of the lane; Nakkertok North 139 Route du Carrefour, Val-des-Monts Is a patroller on duty? Emergency Action Plan for Injured Skier

47. Stay calm. Ensure you don't endanger yourself or group members when managing this crisis. Quickly establish a search coordinator. Go to the back of the chalet and find the file holder with emergency procedures. Mobilize outside help. Hypothermia is a real risk. Share Missing Person Report Form with Police. Coordinator to call 911 at the conclusion of unsuccessful Hasty Search. Follow the intructions on the front of the envelope. Locate the envelope titled Nakkertok Missing Person Search. Call the patroller and let them guide search. Can you call the patroller now? Is a patroller on duty? Let the patroller guide search. Send someone to the chalet to call the pattroler (number posted on the outside whiteboard). In the event of a lost skier. Nakkertok South 900 Gatineau Ave, Gatineau, end of the lane; Nakkertok North 139 Route du Carrefour, Val-des-Monts Secure group members. Yes No Emergency Action Plan for Lost Skier

48.  Cold and hot prevention  Properly sized boots  Non-cotton socks and undergarments  Mitts vs gloves when cold out  Snowsuit for BR, layers for older.  Leader “emergency kit” (extra gloves, balaclava, over sock)  START ON TIME!!! (coach must be early and be prepared)  Energy  Food breaks, ensure they come to class fed  Tired  Treats Physical Comfort

49.  BR, JR1, JR2  Ski length is child height to wrist above head???  Fish scales are okay (not ideal)  3 Pin binding is okay (not ideal, very heavy)  No poles needed for BR  Limited pole usage in JR1 and JR2 (length: underarm)  Pole straps must be adjusted  JR3, JR4  Combi skis are fine – between 5cm above head  Waxable skis preferred over fish scales  No 3-pin bindings for skating  Two sets of poles (shoulder for classic, lips for skating)  Check equipment at first lesson!!! Equipment

50. Nakkertok Facilities

51.  Nakkertok South Buildings  Chalet (notice board and cubbies/mailboxes)  Equipment Shack  Ski Patrol Hut  Johannsenhus  Owl Cabin  Nakkertok North Buildings  Holloway Chalet  Secondary Chalet Nakkertok Facilities  Nakkertok South Trails  Class signs  Stadium  Bunny Bumps  Plateau  Play Park  Sprint courses  Owl Pond  Johansenhus field

52.  Shutterfly Team Sites  Restricted to individual groups  Calendar and automatic reminders  So you know what’s coming, and reminders will come  LTS News Feed  http://nakkertok.ca/posts/category/allnews/lts/ http://nakkertok.ca/posts/category/allnews/lts/  Give us your feedback! Communication

53. Nakkertok Nordic CROSS COUNTRY SKI CLUB LTS lessons start January 3/4 9 weeks, 2 hours per lesson See you on the snow!