2012 Shooting Seminar PowerPoint
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Transcript 2012 Shooting Seminar PowerPoint
Biathlon Alberta
Coaching Seminar
2012
Edmonton, June 9, 2012
Who Is Who?
Richard Boruta, Ch.P.C.
National level athlete (Czechoslovakia)
HP biathlon coach since 1994
Czech, Austrian, German, Russian, Canadian systems
All levels of coaching in Canada (RMR – Olympics 2006)
BATC Head coach
Who Is Who?
Petr Zidek
Trail Grooming experience
Both kids into Canadian Junior National level
Rifle marksmanship
Rifle technician / custom stock builder
Who Is Who?
Rick
Bryan
Michael
Mark
Greg
Lori
Airat
Davis
Iari
Ray
Sam
Julia
Jennifer
Alan
Athletes performance
– your coaching record
Meghan Armstrong
David and Andrew Leoni
Robin Clegg
Scott Perras
Zina Kocher
Julia Ransom
Interpretation
Every coach needs to find his or her way of coaching
It is important to stay up-to-date with your knowledge
Stay focused on your goals – big picture
Let your athletes to teach you a lesson
Learn from others, but do not steer away from your
course!
Shooting technique
Importance of Prone versus Standing
Great variety of positions and techniques
Consistency is the key
Try to find for everybody as natural position as possible
Allow enough time to stabilize athlete’s shooting skills
(avoid major changes close to season)
Always adjust rifle to body and range, don’t try to adjust
body to rifle!
Prone
Easier (better rifle support, body stability)
Basics for breathing, aiming, trigger work
Prone
– rifle/body contact points
Consistency is the key to success!
Major vs. minor points
Prone
High x Medium x Low position
Sling tension (Men little more than Women)
Left elbow position slightly left from rifle (right handed)
Head straight up
Back aligned, shoulders and hips square to spine
Shooting order (L-R vs. R-L) changes the tension!
Front sight size (2.8 – 3.5)
Trigger hand/ finger position
Sometimes too long stock!
Breathing patterns – shoot in half exhale!
Different prone positions
High
Medium
Low
Standing
Maximize stance support
Anatomical grip for left hand
Rifle above center of gravity (middle of feet)
Left hand inside the stance
Proper stock length
Right elbow in natural position (balance x rifle control)
Different breathing patterns than in prone
Standing position alignment
Trigger finger position
Trigger work
Correlation between breathing and trigger pull
Final exhale
Follow through
fo
be
ale
xh le
ll e ha
Fu xt in
ne
Release
point
Shot release point
re
Trigger pressure
0%
2.5 sec
1.5 sec
0 sec
3.5 sec
Time
Focus distribution
Environment, situation, position, trigger, aiming
Where do you want your athletes to focus their aiming
eye?
Post vs. circle aperture
Focus during fine aiming - equal distribution between
sights and trigger
Position vs. Aiming/trigger
Biathlon Shooting
Focus Distribution
Focus on position
Focus
Shot release point
100%
Focus on target + trigger
Time
0%
4- 5 sec
2.5 sec
1.5 sec
0.5 sec
Dry firing
Important for developing specific strength and muscular
endurance
Follows and compliments the shooting periodization
How much is enough?
Shooting evaluation
Different shooting tests
Precision shooting (10+10, 20+20, 30+30)
Biathlon shooting (1-shot set-up, 5 across)
French (Bulgarian) test:
10+10 precision
2 min drill (P,P,S,S) 10* # of hits+ (80 –time s)
5x1 shot set-up P/S: time for 5 hits in each position
(160-time P; 150-time S)
Shooting evaluation
Need to take into account different conditions on different
ranges (indoor, rifle range, biathlon)
Know your ammunition, sometimes it is not the athlete’s
fault!
Not always is the best precision shooter also the best
shooter in biathlon, but there needs to be a certain
standards
Training is designed for practicing different approaches, no
need to be concerned about all the percentages. Focus on
high intensity shooting!
Range Procedure - Prone
Range&
procedure&
–&
PRONE!
Focus!on!breathing,!trigger,!sight!
picture,!target!
Focus!on!wind,!mat!conditions,!
target,!position!!
Focus!on!environment!
(wind,!light,!snow)!
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After&
! !
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On&
carpet:&
Skiing&
in:&
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!
!
1.
2.
3.
4.
5.
1. Unhook!sling,!close!
rear!cover!
2. Rifle!on!the!back,!close!
front!cover!
3. Poles!in!hand(s)!
Poles!off!
Front!cover!
Rear!cover!
Bolt!open!
Shooting!point!
selection!
!
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On&
carpet:&
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Skiing&
out:&
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Poles!down,!kneel!!
Rifle!off!
Hand!to!hand!stopper!
Clip!in!(or!exchange)!
Body!position,!sling!
hookJup,!butt!plate!to!
shoulder!
6. Environment!J!sight!
confirmation!
!
1. Get!into!ski!speed!
with!free!skating!or!
using!poles!
2. Poles!on!
1.
2.
3.
4.
5.
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Shot&
preparation:&
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7. Natural!alignment!
8. Bolt!closed,!trigger!
preload,!breathing!
patterns!
9. Breath!stopped!J!fine!
aiming!and!trigger!
squeeze!
10. Follow!through!
11. Asses!result,!repeat!6J
7!if!necessary,!or!8!–!
11!if!everything!works!
!!!
!
Check!the!target!(number!
of!misses)!
!
!
!
Range Procedure - Standing
Range&procedure&–&STANDING!
Focus!on!breathing,!trigger,!sight!
picture,!target!
!
!
1.
2.
3.
4.
5.
Poles!off!
Front!cover!
Rear!cover!
Bolt!open!
Shooting!point!
selection!
!
1. Close!rear!cover!
2. Rifle!on!the!back,!
close!front!cover!
3. Poles!in!hand(s)!
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On&carpet:&
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Skiing&out:&
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Poles!down!
Feet!alignment!
Rifle!off!
Clip!exchange!
Environment!J!sight!
confirmation!!
6. Butt!plate!to!shoulder,!
tight!body!position!
!
1. Get!into!ski!speed!
with!free!skating!or!
using!poles!
2. Poles!on!
1.
2.
3.
4.
5.
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Shot&preparation:&
&
7. Natural!alignment!
8. Bolt!closed,!trigger!
preload,!breathing!
patterns!
9. Breath!stopped!J!fine!
aiming!and!trigger!
squeeze!
10. Follow!through!
11. Asses!result,!repeat!5J7!
if!necessary,!or!8!–!11!if!
everything!works!!
!
!
Watch!for!obstacles!/!other!
competitors!in!your!way!!
Focus!on!wind,!mat!conditions,!
target,!position!!
Focus!on!environment!
(wind,!light,!snow)!
&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&Before&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&After&
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Skiing&in:&
On&carpet:&
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Check!the!target!(number!
of!misses)!
!
!
Support documents
Correction chart
Dry firing targets
Need to be round and proper size!
Shooting periodization
It is very important to treat shooting training the same
way as physical training!
There needs to be a general phase (technique /
precision), biathlon specific phase (speed, metal
targets, skis / RS), low intensity and high intensity
overloads as well as rest!
Planning and evaluation (time, number of shots,
accuracy)
General preparatory
6-8 weeks, average 5 times a week
Cover your basics: technique, precision
Speed drills
No intensity or easy combo
In average 1 combo per week
Dry firing 4-5 x 20-30 min, mostly holding, position setup
Specific Preparatory 1
8-9 weeks, 1 no intensity session, 4 combos
Transferring skills into higher intensity workouts
Biathlon speed shooting with focus on maintaining
accuracy
Roller ski shooting drills
Time trials
Dry firing 4 x 20 min some holding (mostly S), speed for
position set-up, using poles
Competitive Dry Land
2-3 weeks, shooting 4-5 x per week
Biathlon specific testing, roller ski races or TT
Opportunity to rehearse acquired skills, test your taper
First real picture of actual biathlon performance
Dry firing 3-4 per week 10 minutes (trigger technique +
set-up speed)
Specific Preparatory 2
7-8 weeks, 4-5 x per week
Last opportunity to work on technique / precision
No more major changes since early October
Dry land + on-snow training
Mostly biathlon-specific drills
Dry firing 4x 20 min
Competitive Period 1
4-5 x per week, based on competition schedule
Selection trials, low key races
Automation of all processes
Dry firing as needed (4 x 10 min), also 2 hrs before the
race to fire the neuromuscular coordination!
Competitive Period 2
4-6 x per week, based on the competition schedule
Low volume (usually 50-70 rounds per session)
Transition Period
Do not shoot for at least 4 weeks!
Clean the rifle and do a mechanical check-up.
Short form
shooting periodization
September – 4 weeks General Preparatory
October – 4 weeks Specific Preparatory 1 (dry land,
skill stabilization)
November – 4 weeks Specific Prep. 2 (dry / on snow,
biathlon specific – speed, time trials)
December / January – 9 weeks Competitive 1
(Selections, low-key races)
February/ March – 8 weeks Competitive 2 (Nationals)
Discussion about shooting
Typical errors
Typical misses (1-7-10)
Vostok vs. Anchutz
Air rifles
Various positions
Precision shooting standards
Latest competition trends
Training periodization
Basic Time Table
Biathlon Alberta Training Centre
Season 2012/2013
Season Planner
1
Month/Date:
2
14
April
3
4
5
6
7
8
9
15
10
11
12
13
14
15
16
16
17
18
19
20
21
22
23
17
24
25
26
27
28
29
30
18
31
team holidays
June
Training starts
May
19
24
Bike Camp
Penticton / BC
32
36
SNT Testing
Canmore
37
RS Bia Haig Glacier
Canmore
41
Dry Land Biathlon
Park City / UT
46
40
Park City
45
November
49
December
IBU 5 - EST
WC 4 - Oberhof
6
10
March
Month/Date:
WC 7 NOR
1
2
3
4
5
33
Speed / technique
Whistler / BC
BATC
38
Testing Rest week
Canmore
42
IBU Selections
Canmmore
Training camp
9
10
11
12
WC 9 - Khanty
13 14 15 16
WC competition
31
34
35
39
43
44
47
48
IBU 1 SWE
IBU2 NOR
WC#1 - SWE
WJCH / IBU
1
selections
52
WC3 - SLO
3
IBU 6 - RUS
WC 5 - Ruhpolding
7
IBU 7 - SVK
WCH - CZE
11
WC 8 - Sochi
6
7
8
30
51
WC2 - AUT
2
January
26
29
Rest week
50
IBU 1
WC 1
February
22
25
TT Challenge
28
Testival Canmore
(Field Testing)
August
September
21
Shooting camp
Canmore
27
July
October
20
Ski Technique
Canmore (TBD)
23
4
YJWCH - AUT (Obertilliach)
WC 6 - ITA
8
9
OECH - BUL
12
17
18
13
19
Nationals
Whistler
20 21 22 23
IBU Cup comp.
24
25
26
Jun comp.
27
28
29
30
31
Yearly planning instrument
Periodization rules
Decide about season’s peak and other important races, than
work backwards
Avoid consecutive flat weeks (same hours, same workouts),
try to always change the volume or intensity
Regular resting periods
Train hard, but remember good recovery!
Health is # 1
Who is feeling too good in summer, usually doesn’t race well
before January
Full Time Periodization
General Preparatory (8-9 weeks)
Specific 1 (8-9 weeks)
Competitive DL (2-3 weeks)
Specific 2 (6-7 weeks)
Competitive 1 (10-11 weeks)
Competitive 2 (8-9 weeks)
Transition (4-6 weeks)
Important
Allow athletes to excel at school
Set up priorities / time lines
Health is the Number 1 issue
Keep positive attitude
Athletes need positive motivation from success (!)
Develop the whole person (Physical + mental development)
Do not specialize too early (some Phys-ed programs are not
reliable for teaching good motoric skills)
Specific vs. Non-Specific
training
People are born to walk, they need a break from skiing
Controlled sun exposure is important for human body,
constant winter is not the best
All the top teams in the world are building general
endurance and strength with non-specific activities
Work your inner muscles first (core stability), before
you put on your “beach” muscles
Compensating
Many athletes are used to compensate for their
weaknesses, rather than trying to improve them
Many athletes develop over-use injuries in the Youth /
Junior age, when they want to become serious athletes
and they will increase their training volume. They didn’t
build proper fitness base in younger age, usually
because they were more talented and didn’t need to
work hard.
Poor shots are compensating with fast skiing, while
good shots can hide poor skiing performance.
Give them clear goals
Road map to success - Performance on demand in Biathlon
Canmore Nordic Centre
30+30
Points
total
Av.%
Sulphur
3 jumps (m)
Pull ups
Sit ups 1'
DP Norquay
Uphill ski Norquay
Uphill RS Canmore
RS Biathlon
Total
Uphill
Roller ski
3000m
Strength
Bia test
Running
Precision
Shooting
10
510
530
95
25
9:00
3:30
28:30
8.50
35
45
20:30
18:00
10:15
22:30
9
505
520
94
26
9:05
3:35
29:00
8.40
34
44
20:45
18:30
10:30
23:00
8
500
505
92
27
9:10
3:40
30:00
8.30
32
43
21:15
19:15
10:45
23:45
7
490
495
91
28
9:20
3:50
31:30
8.20
30
42
22:00
20:00
11:15
24:30
6
485
485
90
30
9:30
4:00
33:00
8.00
28
40
23:00
21:00
11:45
25:30
5
480
475
85
31
9:45
4:15
34:00
7.8
25
35
24:00
21:45
12:15
26:00
4
475
455
80
32
10:00
4:30
35:00
7.6
21
31
25:30
22:45
12:45
26:30
3
470
410
77
35
10:15
4:45
37:00
7.4
17
27
27:00
24:00
13:30
27:00
2
465
360
75
37
10:30
5:05
38:30
7.2
14
24
28:30
25:30
14:30
28:30
1
450
300
70
40
10:50
5:30
41:00
7
10
21
30:30
27:30
15:45
30:15
Races
Time
aver.
Motivation
Athletes should enjoy the journey,
not just the destination!