Skills and Thrills Compiled by Elke Brutseart, Fort Lewis College

	A	B	C	D	E
1	Skill	Purpose	Progression from	Progress to	Materials or Terrain

2	Box Stunts
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4	1. Slow speed roll downs ( squirt )	Front wheel first landing, reinforcing safe body position progressively	Bike body balance	2 wheel landing drops (stick first)	Progressive ramp stunts on grass or similar natural terrain
5	2. Front wheel lift to box, ratchet & ¼ punch	Body position fore/aft, Overcomming stair step obsticals, timing	Front wheel lift over sticks on the ground or water bar	Larger drops, wheelie	Progressive ramp stunts on grass or similar natural terrain
6	3. Front wheel lift at speed (speed roll)	Body position fore/aft, Overcomming stair step obsticals at speed, timing	Front wheel lift over man made log obsticals, 1/4 punch	Wheelie	Progressive ramp stunts on grass or similar natural terrain
7	4. Canadian Wheelie drop, ratchet ¼ punch	Executing a drop maneuver at very slow speed or from high drop	1/4 punch, skinny riding	Larger drops in more tchnical terrain	Progressive ramp stunts on grass or similar natural terrain
8	5. 2 wheel landing drops	2 wheel landing reinforcing safe body position progressively	Bike body balance	Larger obsticals	Progressive ramp stunts on grass or similar natural terrain
9	6. Skinny bailout	Safe maneuver to exit a skinny and timing, bike body balance	Ramp drops, 1/4 punch	Move advanced trials	Progressive ramp stunts on grass or similar natural terrain
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11	General Random Skills
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13	1. Track stand	Improve balance and slow speed maneuvers	Bike body balance, level pedals		Grass
14	2. 2 Wheel hop in place	Improve balance and slow speed maneuvers, pressure control	Bike body balance, level pedals	2 wheel hop helecopter	Grass
15	3. Track stand hop w/ front wheel on curb	Improve balance and slow speed maneuvers	2 Wheel hop in place	To a park bench	Curb
16	4. Nose wheelie	Improve balance and slow speed technical maneuvers, brake modulation	Braking, Bike body balance, track stand	Nose wheelie hop	Grass
17	5. Nose wheelie tail whip	Improve balance and slow speed technical maneuvers	Nose wheelie	Nose wheel tail whip to full hop around	Grass
18	6. Skinny riding on curb	Improve balance, bike body balance	Skinny on grass	Curbs with more techy features like curves	Grass
19	7. Slow game in a short descent	Body position, Braking control and modulation	Braking on a determined line	Steeper looser terrain	Short steep hill
20	8. Sprinting from track stand	Acceleration and gearing and shifting under load	Bike body balance, shifting	Standing start sprints
21	9. High speed cornering	Pressure control, looking at exit	Slow speed cornering, bike angulation	Linking turns at speed, berm turns
22	10. CX mount and dismount	Avoid traffic in races when forced to dismount	Remounting on a trail	Prolonged rolling without swinging leg over to fully mount
23	11. Bounce off curb & roll backwards	Balance and because it is fun to try	Track stand	For distance
24	12. 1/4 punch to curb, front wheel roll off	Timing and front wheel lift	Front wheel lift	Riding skinny curbs
25	13. Limbo, ride under a rope, lower periodically	Balance, looking ahead, FUN			Rope, 2 other people
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27	Cone Drills & Games
28	1. Tight figure 8’s	Cornering, switchbacks, look to exit, hip rotation, dragging brakes	1st progression	Bike body seperation in tight corners	Cones
29	2. Slo-Mo	Corner set up, look to exit, ratcheting intro, hip rotation, dragging brakes	Ratchet in grass, figure 8's	Timed, no brakes, one hand, one leg, switch grip, opposite direction	Cones or trees
30	3. Cone dodging	Slow speed maneuvering and bike awareness, dragging brakes	Tight 8's	Multiple cones. Terrain specific rock dodge on trail	Cones
31	4. Dual slolom races	Connecting turns, looking to exit, gear selection, pressure control	Figure 8's		Cones or pushg stakes
32	5. Obstacle course	Putting together many skills and looking ahead	Ratchet in grass, figure 8's	Less advanced cone drills	Cones , ropes, ramps, trees, rocks
33	6. Front wheel lift to mini curb roll	More advanced 1/4 punch wheel lift	Front wheel lift & 1/4 punch	front wheel lift	Curb
34	7. Feed Zone	Race preparation	Ride w/1 hand on handle bars	Water bottle or cone pick up	Replicate race Feed Zone
35	8. Water Bottle Pick-up	Balance, focus
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37	Group Games
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39	1. Skidding for distance	Controled and planned skidding confidence	Brake control		A place to skid with no consequences
40	2. Race starts	Strategy, mental focus, gearing, awareness of group	Sprinting	heats of 4 man moto's	Wide open unused dirt road or grass
41	3. Head to head sprints	Timing, gearing, mental focus	Sprinting	4 man scenario sprints on tapped off mini courses	Wide open unused dirt road or grass
42	4. Bike tag	Strategy, awareness of group, braking, direction change, group bonding	Modify the size of the area	No brakes	Confined area like a courtyard.
43	5. Foot down	Strategy, balance, awareness of group, braking, group bonding	Track stand	One brake only, no brakes, Pair up holding each others bars, single leg, one hand	Confined area like a courtyard. Modify the size of the area
44	6. Passing in corners & tapped course scenario	Passing traffic in races	Getting stuck in traffic		4 man Moto's, stakes and tape
45	7. Buddie riding in hooked pairs	Counter pressure		Grab partners grip, arm over shoulder linked, grab parters stem, no brakes
46	8. Single leg drills and races	Pedal stroke improvement	2 leg drills for improving stroke	Races	Grass
47	9. Short course	FUN, pacing, shifting, cornering, etc.		Races	Grass or parking lot, cones or pin flags
48	10. Mountain Bike Polo/Soccer	Balance, looking forward, all skills - FUN		Handling skills	Grass, old croquet set, homemade mallets
49	11. Slow Races	Balance, ratcheting, track stands	Ratcheting, track stands
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