Summer 2025 Roller Ski Training

About the program

Do YOU want to work toward being the best Nordic skier you can be? Regardless of your age or
experience, roller skiing and engaging in other ski-related activities during the summer will help you reach your goals as a Nordic skier.

Train this summer with your Nordic teammates. Receive coaching not only from the team’s regular
coaching staff but also from successful program alumni.

The ISD 196 Summer 2025 Nordic Ski/Roller Ski Training Program is intended to:

• Provide an introduction to summer training for new skiers looking to improve their technique and
  condition
• Offer an opportunity for Junior Varsity skiers to develop the skills and conditioning needed to qualify for the Varsity team next year
• Support our current Varsity skiers, including those taking part in other summer training programs, to further develop their skills with a focus on enhancing those aspects of skiing that will support them
  reaching their personal skiing goals

Skiers of every ability and experience level are welcome. We aim to have at least three coaches at each practice session, so we can break into groups based on ability.

This year, we will have both three-day and two-day options. Athletes are expected to have their own
equipment, but we will have roller ski rentals available to all who need them.

When

What

We will always spend at least part of the practice roller skiing so always bring your roller ski gear. Practice will be geared toward…

• Improving technique
• Enhancing balance and agility
• Developing/extending basic endurance
• Developing and maintaining ski-related strength
• Enhancing skier ability to ski at race levels for extended periods of time

Daily breakdown

Tuesdays: Meet at Falcon Ridge Middle School. We will start practice with plyos, strength and balance training in the grass and then do technique drills and agility work. We will then focus our skiing of ski specific strength. These workouts will include a lot of double pole-only and legs-only skiing.

Fridays: Meet at Lebanon Hills MTB parking lot on Johnny Cake Ridge Road. Fridays will be interval days. Intervals will be on the Covington loop, occasionally up (and down) the Johnny Cake Hill.

Sundays: Meet at various locations in the Apple Valley, Eagan, and Rosemount area where we can ski several long loops. Goal is two hours of a low-intensity workout.

Coaching staff

• Brian Abery: Development of workout plans, coaching two to three days/week, liaison with community education, parents, and skiers
• Jacob Daubenberger: Supervisor, attending two to three days/week
• Scott Lyon: Volunteer and fun coach when he is in town!
• A host of alumni coaches

Cost

• $300 for training three days/week
• $250 for training two days/week

Equipment

See a detailed list at Clothing & Equipment for Roller Skiing.

The high-level list follows.

Required

• Roller skis: These can be Combi or Skate only and can be rented for the summer/fall from the Booster Club through Coach Abery for $50.
• Ski boots: The same ones you used on snow or, better yet, an old pair
• Running shoes
• Skate ski poles: (the longer poles) that have their baskets removed and have ROLLER SKI ferrules installed on them (cost $15-$20 at a ski shop).
• Bicycle helmet: Well-fit. Required per district policy.
• Water: Water bottle carrier/bottle and/or belt for hydration
• Optional (but highly recommended)
  • Gloves: Light pair of roller ski/work gloves
  • Sunglasses