COACH
Your recreation destination The gear and knowledge to help you make the most of this winter.
Ski - Snowboard - XC - Backcountry 46 South Main Street Downtown Waterbury, VT 802-882-8595 www.waterburysportsvt.com
[ MANSFIELD
O R T H O PA E D I C S
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Get back to the trails you love.
Welcome to the 21st century community hospital. Welcome to Copley.
Don’t let chronic knee, hip, or shoulder pain keep you from hitting the trails you love. The experts at Mansfield Orthopaedics can help with state-of-the-art treatments designed specifically for you. Match that with the warm, personalized care Copley is known for. Top medical care to help you get back to the activities you love. Our physicians: Nick Antell, MD; Brian Aros, MD; Bryan Huber, MD; John Macy, MD; Joseph McLaughlin, MD and Saul Trevino, MD.
To make an appointment with a Mansfield Orthopaedic Specialist at Copley Hospital, call 802.888.8405 ORTHOPEDICS | OBSTETRICS & GYNECOLOGY | CARDIOLOGY EMERGENCY SERVICES | GENERAL SURGERY | ONCOLOGY UROLOGY | REHABILITATION SERVICES | DIAGNOSTIC IMAGING
528 Washington Highway, Morrisville, VT 6 North Main Street, Waterbury, VT
copleyvt.org
SHAUN WHITE’S PROCESS The beginning point for Shaun’s plan is pinpointing his goal. He’ll then work backward from that point, identifying the individual pieces of the puzzle that he needs to check off along the way. He then comes up with a timeline with checkpoints to confirm his progress. Once the plan is made, he gets to work. Shaun’s plan and timeline follow a familiar pattern: 1) Develop the strength and flexibility that will be necessary to achieve the goal (offsnow preparation). 2) Break it down into components that are buildings blocks toward achieving the goal, and practice them (small achievable goals). 3) Put all of the components together and achieve the goal when the time and situation are right (connect the dots, do it!). 4) Repeat and practice the newly acquired skill/movement/trick/run to make it second-nature (ingrain a skill through repetition). He will also commit to a timeline for these checkpoints. An example might be: 1) Be physically ready and capable of performing the feat prior to hitting snow by mid-November, 2) Practice and master the new skills/movements that will be necessary for it by mid-December, 3) Perform the individual components of the new goal and begin edging up to it by mid- January, and 4) Link everything together and accomplish the goal by mid- February when the snow, weather, situation and your physical and mental state are all in alignment. Ok so we are going to adopt Shaun’s structure for progressing (it’s certainly worked for him!) and we’ve got our template.: 1) OFF-SNOW PREPARATION You are going to want to build a strong general level of fitness going into the season, perhaps sign up for a ski or ride-specific training class at your gym. But there are also tons of things that you can do in and out of the gym to train more specifically for the feats that you want to perform. Think about what you need to meet your goal: Maybe it’s building stamina, in which case treadmills, stationary bikes, stair-steppers, and hiking/running trails etc. are widely available. Flexibility may be what that you need in order to do what you want to do. Get yourself to stretching, yoga classes, etc. Cross-training opportunities abound as well. If you want to be comfortable in the air, practice on a trampoline, diving board or airbags. Mountain-biking extends your comfort zone in the woods which will transfer over to your skiing and riding. Rock-climbing can help suppress fear and golf will improve hand-eye coordination, focus, and overcoming adversity. Tennis, soccer, and agility ladders train you for quickness and agility. The list goes on. Analyze your goal, and devise a training program that mimics and strengthen the movements and specific strengths you are going to need to achieve it. 2) SMALL ACHIEVABLE GOALS Break your goal down into small steps that unto themselves are not daunting and are easily achievable. By attaining each of these small goals you will put yourself in the position to ultimately link them together. For instance, if your goal is to perform a 720 degree spin off of a jump, you will need to learn a 180, a 360, and then a 540 first. If it’s 50 turns down a certain steep pitch that you’re after, maybe plan to make
EXCEPTIONAL CARE. COMMUNITY FOCUSED.
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