Vasa-Raptors Dryland Training Program

This is a comprehensive dryland training program for 8th-12th graders to improve their Nordic skiing fitness and prepare them for their next season. This program incorporates a mixture of strength training, rollerskiing, running and other exercises. This program is geared towards high school age athletes or high achieving middle school athletes. Participating athletes must, at a minimum, be able to exercise for an hour and be able to run at least 5 miles. Rollerski experience is preferred, but not required.

Required Equipment

• Helmet
• Running shoes
• Rollerski and hill bounding poles (w/ rollerski tips)
• Skate rollerskis (rentals are available)
• Skate and classic nordic ski boots (combi boots are also ok)

Optional Equipment

• Classic rollerski
• Stand up paddleboard
• Road and/or Mountain Bike

Weekly Schedule

Generally we will have a coached cardio practice 3 days a week, Monday, Wednesday and Friday from 7am to 8:45am. This schedule is subject to change based on athlete and coach availability. We will try to schedule practice to fit everyone's schedule. In past years we have scheduled practices to start early in the morning because it fits most schedules. Practice will be held at Traverse City Central high school, Hickory Hills, West Middle School, and around the Grand Traverse area.

Camp

We are hosting a 3 day camp at the Sleeping Bear Dunes July 30th - August 1st. Athletes who participate in this dryland program will get a free camp registration.

Scholarships

Scholarships are available for this program through the Vasa Ski Club (https://www.vasaskiclub.org/scholarships.html)