Coaching was capably handled by Todd Landon, OSSA's Director of Sport Development and a Level 3 coach with over 20 years of experience in speed skating.
DAY ONEThen, it was into the Viewing Gallery for an equipment session focused on blade rocker & bend including the use of gauges as well as sharpening techniques. Campers had the opportunity to use several gauges to measure and record the condition of their own equipment.
Next, it was outdoors for the Beep (20 m shuttle) Test. Run back and forth between 2 lines 20 m apart in synch with a pre-recorded timing sequence of gradual increasing tempo, the test is designed to assess the basic fitness level of participants. Former national team member and Speed Skating Canada's long term athlete development guru, Shawn Holman, assisted with the test. In his post-session presentation of the test results, Shawn complimented the masters on their general fitness level. Cameron Boyd, of London, was the most enduring, lasting well into the Level 12 stage with his spent comrades cheering him on until he could go no more.
After some light cool-down and stretching to rid the lactate from our legs, it was back to the ice for the final session of the day focused on cornering technique. Drills included balance, weight transfer and edge control mercifully carried out in a counter-clockwise direction.
DAY TWO
With the side-effects of Hurricane Dean in the air, campers took to the outdoors at 8:00 am under gray threatening skies. After a quick warm-up run through the neighbouring streets and some dynamic stretching drills in the arena parking lot, masters were led through a series of ladder agility drills by Coach Todd.
Then, it was on to dryland imitations and balance drills with the optional extra challenge of standing on a tube of foam rubber.
Next, the morning's first ice session continued with more advanced cornering and straight-away drills. Tight corners were negotiated on 2 skates, right skate, left skate, hard right push - glide left and half-crossover - glide right. Different track patterns were skated by varying the number of crossovers before and after the apex corner block including "1 in 2 out", and "2 in 2 out". Straight-away drills included variations of power accel's and tempo accel's.Once off the ice, campers had a chance to rest their bodies, but not their brains, as Coach Todd explained passing strategies and relay techniques.
Then, it was off for a Bosu class led by Heidi and Shannon. All masters finished sweating after being led through a series of challenging drills that covered the full spectrum of balance, strength, agility, plyometrics, endurance and flexibility. This was tough work!
The final ice session of the day started with straight-aways focused on extending the recovery leg and driving it through with weight transfer for powerful pushes. Next, it was corner accel's from the entry block crossing-over all the way past the exit block to the centre of the straight-away. Working in pairs, campers did preliminary passing drills and then ended the session with 2 sets of 12 laps of variable intervals - easy, medium and hard.
The day concluded with a roundtable discussion about masters speed skating in Ontario facilitated by Sheila McGinn (who also arranged for pizza to keep everyone fueled). There were excellent comments and suggestions from all campers including interesting insights into how masters are accommodated in each of the 12 provincial clubs represented. More on this later - likely from Sheila who is Ontario's representative to the Canadian Masters Speed Skating Committee formed last February at Calgary's Olympic Oval during the 16th Masters International Speed Skating Games.
DAY THREE
After a quick warm-up run, the camp re-commenced at 8:00 am with a session on stretching led by former Kitchener-Waterloo and Montreal International speed skater, Christina Walsh - now a competitive cyclist and graduate physiotherapist from McGill University. Following some elementary theory, Christina led campers through an interactive demonstration of static stretching followed by a quick explanation of dynamic stretching.
Then, it was on to the ice for the day's first session which commenced with variable intervals and continued with accel's on both straight-aways and corners. Next was an introduction to relay pushes including laps of exchanges working in pairs. Then, campers did 2 sets of relays in groups of 4 with each team member skating 4 x 1.5 laps.
Back off-ice, masters were led through a fairly intense 45 minute spin class by Shannon.
Then, a needed break was taken out in the play field where Coach Todd led a group discussion about personal goals, challenges and training, and then provided a dryland introduction to starts as a lead-up to the final ice session of the camp.
Back on ice, campers did 2 sets of 10 and 12 laps applying techniques learned through the preceding 5 sessions. These included "decision laps", where Coach Todd called out for skaters to enter inside or outside a wide entry block just as they entered the corner. Then, working in pairs - skaters did starts with the partner providing added resistance using gigantic elastic bands. For the last drill of the camp, skaters did sets of 1/2 lap and full lap starts in groups of 4.
After a fairly challenging day, campers posed for a group photo and then parted ways with some headed back to home & work and others remaining to care for their children (also in the camp) or to assist with coaching younger skaters.
The consensus of all masters was that the camp was a resounding success with expressions of graditude to Coach Todd and camp organizers at the Cambridge Speed Skating Club including Blake Morrison. There were many hopes for the camp to continue next summer in Gloucester.
2 comments:
It was certainly my pleasure to work with a such a great group of willing and appreciative athletes.
Todd
What a great time ... my time may not improve but good memories certainly will ... cheers!
Jose
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