Twelve skill cards covering the whole 10-week program. Read these before the season starts.
Card 01 · Foundation Posture
Attack position
Standing on the pedals with a real hip hinge — butt back, chest forward, elbows bent out. The upgraded "ready position" that unlocks every other skill.
Why it matters
This is the single most important position in mountain biking. Everything builds on it — cornering, descending, drops, jumps, technical climbing. A kid stuck sitting on the saddle can't do any of it. The good news: boys this age love anything that makes them feel like an athlete, and "attack position" sounds powerful. Use that.
The cue
Butt back, chest forward, elbows out.
The drill — Rolling Attack
On flat ground, kids ride toward you slowly.
Yell "ATTACK!" — they drop into position and hold it while coasting.
Hold for 5 seconds, then keep riding.
Add a challenge: "Who can hold attack position the longest without sitting down?" Boys this age will compete for hours over this.
Do it 6–8 times per session, every session for the first 3 weeks.
What success looks like
Butt clearly off the saddle and back — not hovering directly above it
Chest tilted forward, not upright
Hip hinge — like they're about to deadlift
Elbows bent out, away from the body (not pinned to sides)
Pedals level — 3 and 9 o'clock
Eyes up
What failure looks like
Standing straight up like a flagpole — no hip hinge. Cue: "Stick your butt back. Touch the seat with your butt, then move back."
Elbows tucked in, T-Rex arms — common in boys who lift weights or who are nervous. Cue: "Chicken wings. Elbows out."
Forward over the bars, weight on hands — too aggressive. Cue: "Weight on your feet, not your hands."
One pedal down — they'll catch a pedal on the ground. Cue: "Level pedals. Like a clock at 3 and 9."
Can't hold it — usually a fit issue. Lower the saddle for the drill; raise it back for pedaling sections.
If stuck
Get them off the bike. Have them stand on the ground in the position — butt back, chest down, elbows out. Have them hold it for 30 seconds. Then bend their knees deeper. Then have them hop while staying in the position. The body has to know what the position feels like off the bike before it works on the bike. Once they can feel it, put them back on the bike and they'll get it.
Card 02 · Speed Control
Braking & modulation
One finger on each lever. Squeeze, don't grab. Smooth deceleration — not on-off, but gradual control. The upgrade from "stopping" to "controlling speed."
Why it matters
At 5–7, the goal is "can you stop." At 7–9, the goal is "can you modulate." A kid who can only grab brakes on/off will skid into corners, lock up on descents, and never learn to carry speed. A kid who can feather brakes — gentle continuous pressure — opens up every other skill. Boys this age love proving they can stop on a dime. Use that.
The cue
One finger each side. Squeeze like a slow handshake.
The drill — Stop Box
Mark a "stop box" with chalk or cones — start with a 4-foot box.
Kids ride toward it at moderate speed.
Goal: front wheel must stop inside the box, no skid, no foot dab.
Each kid gets 5 tries. Count the successful stops.
Make the box smaller each week. By Week 5, it should be a 1-foot box.
Variation: "First one to make 5 in a row without skidding wins."
What success looks like
One finger on each brake lever
Smooth, progressive deceleration — no jerk
No skid (front or rear)
Both feet stay on pedals
Can stop where they intend to stop
What failure looks like
Whole hand on lever — brake reach is too far. Adjust the lever screw. Always check this first.
Only using rear brake — common in boys who've been told "front brake throws you over the bars." Reassure them: "Both brakes together is safer than just one."
Skidding on every stop — grabbing instead of squeezing. Cue: "Pretend the lever is fragile. Don't crush it."
Skidding on purpose to show off — totally normal at this age. Don't shame, but redirect: "Skids are easy. Stopping without skidding is the actual skill. Show me you can do it."
Going over the bars — too much front brake, weight too far forward. Cue: "Butt back when you brake hard."
If stuck
If a kid keeps skidding, take them off the bike and have them squeeze a tennis ball or a half-full water bottle with one finger. Tell them: "That's how hard you squeeze the brake. Not harder." The feeling of "gentle one-finger pressure" has to register before they can do it on the bike. Then put them back on at walking pace, no goal except squeezing softly.
Card 03 · Balance Foundation
Slow-speed balance
Riding slowly without dabbing a foot. Different skill than fast riding — it actually requires more balance. Foundational for everything that comes later: technical climbing, switchbacks, track stands.
Why it matters
Some kids in this group never went through Lil' Shredders — they're new to bikes. And even kids who did still need it: slow-speed balance underpins technical climbing, tight switchbacks, and eventually track stands. Don't assume because they're 8 instead of 6 that they have this. Many don't.
The cue
Slow is hard. Slow is the skill.
The drill — Slow Bike Race
Mark a start and finish line, 30 feet apart.
Rule: last one to cross the finish line wins. No foot dabs, no stopping.
If a foot touches down, that kid is out.
Winner is the kid who took the longest without dabbing.
Used in cycling for over 100 years. Works every time. Run it every week.
Advanced version: add cones to weave through, or do it on a slight uphill.
What success looks like
Eyes up — looking at finish line, not front wheel
Small handlebar wiggles, not big swerves
Smooth pedaling, no lurching
Body relaxed, loose hands
Can stay upright at near-walking pace
What failure looks like
Staring at front wheel — see Card 04. Fix vision first.
Death grip on bars — tense kid, often nervous about looking slow in front of the group. Cue: "Loose hands. The bike balances itself if you let it."
Trying to go slow by squeezing brakes hard — they'll lurch and dab. Cue: "Slow pedaling, not hard brakes."
Refusing to actually go slow — boys this age can be embarrassed by anything that looks easy. Reframe: "This is the hardest thing in cycling. Pros practice this. Show me you can do it."
If stuck
If a kid can't go slow without dabbing, take pedaling off the table. Have them coast down a very gentle slope without pedaling — feet on pedals, no pushing — and see how long they can balance. Then add a tiny bit of pedaling back in. The skill is feeling balanced first, then adding pedal motion. When you do it the other way, they're trying to balance and pedal at the same time, and they crash.
Card 04 · Vision
Eye discipline
Near, middle, and far — scanning the trail ahead instead of staring at the front wheel. The upgrade from "look up" to actually managing where your eyes go.
Why it matters
Lee McCormack — NICA's skills director — calls vision the single most important skill in cycling. Everything else fails if the eyes are in the wrong place. At this age, kids can finally learn to scan, not just "look up." Near = the next 5 feet (handling). Middle = 15–20 feet ahead (line choice). Far = 40+ feet ahead (where am I going). Their eyes need to cycle through all three.
The cue
Eyes lead the bike. Look where you want to go.
The drill — Call & Find
Set up cones or markers along a path — different colors, or numbered.
As kids ride, you call out a target: "BLUE!" or "NUMBER 4!"
They have to spot it and ride toward it.
Immediately call another. Eyes have to keep moving forward.
Advanced version: set up two parallel lanes, and as they ride, call which lane to take ("LEFT! ... RIGHT! ... LEFT!"). Forces real-time line choice.
What success looks like
Head up, chin off chest
Eyes actively scanning — not locked on one point
Bike goes straighter without anyone mentioning the bike
Kid can ride a chosen line, not just react to what shows up
What failure looks like
Eyes drop when scared — universal. The harder the terrain, the more they stare at the front wheel. Cue: "When it gets scary, look further ahead, not closer."
Eyes locked on the obstacle — target fixation. They will ride straight into the thing they're trying to avoid. Cue: "Don't look at the rock. Look past it."
Eyes locked on the kid in front — they'll tailgate and crash. Cue: "Look past your buddy, not at his back tire."
Whole body turns instead of just eyes — fine at this age. Will refine later.
If stuck
Stand 15 feet down the trail. Have the kid ride toward you and look at your face the whole way. Tell them: "Don't break eye contact." They literally can't look at the front wheel if they're looking at your eyes. Move further away each rep. After 5–6 reps they start to feel what looking ahead does to their riding.
Card 05 · Turning
Cornering, flat
Riding around a corner on flat ground (no berm) with outside-foot weighting, body separation beginning, and eyes through the turn. The corner that teaches every other corner.
Why it matters
Flat corners are harder than bermed corners — there's no bank to help. Master the flat corner and every other corner becomes easier. At this age, the real skill is connecting three things at once: outside foot down, eyes through the turn, and body slightly separating from the bike (bike leans, body stays more upright).
The cue
Outside foot heavy. Look through the turn.
The drill — Cone Carve
Set up two cones 15–20 feet apart on flat ground.
Ride a figure-8 around the cones.
At each cone: outside foot at 6 o'clock and pressing down hard into the pedal.
Inside foot at 12 o'clock (up).
Eyes look through the turn to the exit, not at the cone.
Bike leans into the turn; body stays a little more upright than the bike.
Challenge: "Who can do 10 cone weaves without a foot dab?"
What success looks like
Outside pedal clearly down and pressed into — not just along for the ride
Eyes on the exit of the turn, not the cone
Bike leans into the turn
Smooth arc, not jerky corrections
Can maintain pedaling through the corner (advanced)
What failure looks like
Inside foot down — most common error. Will catch the inside pedal on the ground. Cue: "Outside foot. The foot that's farther from the inside of the turn."
Eyes locked on the cone — bike rides straight into the cone. Cue: "Don't look at the cone. Look past it."
Both feet level — habit from straight-line riding. Cue: "Drop the outside foot before you turn."
Body leans more than the bike — fine at this age, will refine over time. Don't correct yet.
Pedaling through the corner — fine on flat corners but can catch a pedal in tight turns. Teach: "Pedal before, coast through, pedal after."
If stuck
Take the bike out of it. Have the kid stand on the ground and step through the figure-8 pattern. Exaggerate leaning to one side then the other, eyes looking ahead to where they're going next. The motor pattern of "weight one side, look ahead" has to feel right in the body before it works on the bike. Then on the bike at walking pace, you holding the saddle if needed. Then let them ride it.
Card 06 · The Berm Gift
Cornering, bermed
Riding a banked corner — the bank does the work. Pump tracks and trail berms are the single best classroom for teaching kids cornering. Use them every chance you get.
Why it matters
A berm is a banked turn. The angle of the bank does most of the work — the rider just stays in attack position and lets the bike track around. Boys this age love berms because they feel fast and they look cool. Lean into that. Berms also teach proper cornering body mechanics automatically, without much coaching needed.
The cue
Stay in attack. Let the berm do the work.
The drill — Pump Track Laps
If you have a pump track nearby, this is the single best place to teach cornering. Use it whenever possible.
Have them ride laps in attack position the whole time.
Eyes scanning ahead to the next berm.
Don't over-coach the body position — the berm itself teaches.
If no pump track: find a natural banked corner on a trail, or build a tiny berm at the edge of a turn with a shovel.
Challenge: "Can you do a lap of the pump track without pedaling? (See Pumping card.)"
What success looks like
Stays in attack position through the berm
Eyes scanning ahead to the next berm, not at front wheel
Exits the berm with the same or more speed than entering
Smooth, flowing rhythm through a set of berms
What failure looks like
Sits down going into the berm — loses all the benefit. Cue: "Stand up. Attack the whole time."
Brakes in the middle of the berm — kills momentum and the berm stops working. Cue: "Brake before, not during."
Rides too high on the berm and falls off the top — going too fast for that berm. Speed up gradually.
Doesn't trust the berm and rides low — common in new riders. Cue: "Use the whole berm. The bank is there to help."
If stuck
Walk the berm with the bike. Have the kid feel how the surface tilts. Push the bike up onto the bank to see how it tracks. Then ride it slowly, just rolling through. Then build speed over weeks. A kid who's scared of berms isn't going to stop being scared because you yelled "GO FASTER." Speed comes from comfort, not from pressure.
Card 07 · Going Up
Climbing technique
Pre-shifting before the hill, staying seated, smooth steady cadence, eyes at the top. Real climbing technique — not just "pedal harder."
Why it matters
This is where shifting actually matters. A kid in the wrong gear on a hill is fighting the bike. A kid in the right gear flies up. Boys this age are pound-for-pound stronger than adults — they have everything they need to climb well. The barriers are almost always: wrong gear, looking at the wrong place, or mashing instead of spinning.
The cue
Easy gear before the hill. Smooth circles, eyes at the top.
The drill — Pre-Shift Climbs
Find a climb that's gentle, short, and ends in something fun (a flat section, a viewpoint, a downhill).
Before the hill: have them shift to an easy gear. Show them how. Make this a habit.
On the hill: stay seated. Steady spinning, not mashing.
Eyes at the top, not the front wheel.
Add ratcheting when terrain gets choppy: instead of full pedal strokes, do half-strokes (¼ turn forward, back, ¼ turn forward). Keeps the bike moving on rocky climbs without smashing pedals.
Challenge: "Show me you can climb without standing up."
What success looks like
Pre-shifts before the hill, not while struggling
Stays seated through the whole climb
Smooth circles, not mashing
Eyes up at the top
Made it without stopping
Wants to do it again
What failure looks like
Forgot to shift, grinding in the hard gear — most common. Walk over and shift it for them mid-climb if needed, but coach the pre-shift habit hard.
Stands up and rocks side to side — wastes energy, throws traction. Cue: "Sit down. Steady spin."
Looks at front wheel — bike goes off-line, hits something, stops. Cue: "Eyes at the top."
Tries to muscle it in a hard gear to look strong — boys this age. Reframe: "Pros spin in easy gears. Mashing in hard gears is what beginners do."
Gives up halfway — usually wrong gear or wrong hill. Don't shame. Walk the rest, talk about what we'll try differently next week.
If stuck
If a kid genuinely can't climb a hill that other kids are doing fine, check the bike before anything else. Tire pressure too low? Brakes rubbing? Wrong gear that won't shift? A surprising amount of "this kid can't climb" is actually "this kid's bike doesn't work right." Spin the wheels, check the brake pads, test the shifter. Fix the bike, the climbing problem disappears.
Card 08 · Going Down
Descending technique
Attack position locked in, eyes far down the trail, fingers covering brakes but barely squeezing. Letting the bike roll while staying in control.
Why it matters
Descending is where mountain biking gets fun. It's also where boys this age get into the most trouble — they go too fast, panic, grab brakes, skid, sometimes crash. The skill is learning to let the bike roll while staying ready. A kid who can descend in control finds out that going downhill is the best part of the sport.
The cue
Attack position, eyes far ahead, light fingers on brakes.
The drill — Descent Progression
Start on a gentle slope. Gentler than feels exciting to you.
Attack position before the slope starts.
Roll into it without pedaling — just let it roll.
One finger resting on each brake, not squeezing.
Eyes 20+ feet down the hill, not at the front wheel.
Gentle squeeze of both brakes at the bottom to control speed.
Each week, slightly steeper or longer descent.
Challenge: "Show me you can get to the bottom without skidding."
What success looks like
Locked into attack position the whole way down
Eyes far down the trail, scanning
Fingers on brakes but not constantly squeezing
Smooth speed control — no skids
Wants to do it again, faster
What failure looks like
Death grip on both brakes whole way down — scared. Going so slow they can't balance. Cue: "Let off. Coast a little." But don't push. Trust takes weeks.
Sitting down on the saddle — every bump becomes scary. Cue: "Stand up. Knees soft. Be a ninja."
Locked rear wheel skid — squeezing rear too hard, no front brake. Cue: "Two brakes, gentle. Front brake is your friend."
Goes too fast, panics, crashes — slope is too steep for this kid right now. Find a gentler one. Don't let boys' competitive energy push them into terrain they're not ready for.
Yard-saling it because it looks cool — boys will sometimes deliberately skid or send something they shouldn't. Don't shame, redirect: "Skids are easy. Controlled fast is the real skill. Show me you can do that."
If stuck
If a kid is too scared to let go of the brakes, don't push them through it. Push them through fear at this age and they'll hate descending forever. Find a smaller slope. Make it stupid easy. Build up over weeks, not minutes. The kid who's scared at 8 and gets pushed becomes the kid who hates descents at 12. The kid who's scared at 8 and gets handled gently becomes the kid who rips at 12.
Card 09 · Real Obstacles
Rolling logs & roots
Real logs now, not chalk lines. Perpendicular root crossings. Speed, attack position, eyes past the obstacle. The bridge to technical trail riding.
Why it matters
Trail riding is rolling over stuff. A kid who can confidently roll over a 3" log can ride 90% of beginner singletrack. A kid who can't will avoid every root and hate every trail. At 7–9, they're ready for real obstacles — not training-wheel versions. Just keep the size appropriate and the consequences low.
The cue
Speed, attack, eyes past it. Don't slow down.
The drill — Roll the Log
Start with a small log or 2x4, under 2" tall.
Approach at a comfortable speed — not too slow (stalls), not too fast (bounces).
Attack position 5 feet before the log.
Keep pedaling lightly through the obstacle — don't coast.
Eyes on what's after the log, not on the log itself.
Progression over the season: 2" log → 3" log → 4" log → angled root → multiple obstacles in a row.
Challenge: "Who can roll the log 10 times in a row without dabbing?"
What success looks like
Stood up before the obstacle, not on it
Eyes past the obstacle, not on it
Light pedaling continues through
Bike rolls over with no drama
Speed maintained, not killed
What failure looks like
Slows way down before the log — stalls, gets bounced. Cue: "Keep your speed. Don't brake for it."
Sits down on the saddle — gets jolted, scared. Cue: "Attack position. Knees absorb."
Locks up and slams into it — frozen with fear. Make the obstacle smaller. Way smaller.
Tries to lift the front wheel — too advanced for now. Cue: "Just roll. We'll learn lifts later." (Save that for Card 10.)
Looks at the log, hits it weird, crashes — eye discipline issue. Cue: "Look past the log, not at it."
If stuck
Make the obstacle smaller. Way smaller. A chalk line. A piece of tape. A popsicle stick. The skill is the body position (attack, eyes up, light pedaling) — the obstacle is just the excuse to practice it. Once they can fluently do the body position over a chalk line, the actual log barely matters. Then build up: tape → popsicle stick → small 2x4 → log.
Card 10 · The Bunny Hop Begins
Front-wheel lift
Lifting the front wheel off the ground briefly — the first half of a bunny hop. Useful by itself for rolling over bigger obstacles, and the foundation for every later jumping skill.
Why it matters
Once a kid can roll logs comfortably, they're ready for the first real "trick" — lifting the front wheel. It's useful (clearing bigger obstacles, getting up steps) and it's extremely motivating for boys this age. The trick to teaching it: it's about weight transfer, not arm strength. Most kids try to muscle the bars up. The actual move is push down → pull up.
The cue
Push down, then pull up. Use your whole body, not just arms.
The drill — Front Wheel Lift over a Stick
Flat ground, rolling at slow-to-moderate speed.
In attack position, level pedals.
Step 1: PUSH — drive weight down through arms and the front of the bike for a half-second. Front fork compresses.
Step 2: PULL — as the fork rebounds, lean back and pull the bars up. Front wheel lifts.
Aim for 2–4 inches at first. Don't try to wheelie.
Drill it over a stick on the ground: "Lift the front wheel over the stick." Gives them a target.
Challenge: "How many times in a row can you lift over the stick without your back wheel hitting it?"
What success looks like
Front wheel comes off the ground (even 2 inches is a win)
The motion is push then pull, not just arms
Body weight shifts back as wheel lifts
Bike rolls smoothly through, doesn't crash
Kid loses their mind with excitement (this is the fun one)
What failure looks like
Just yanks on the bars — front wheel barely moves. Cue: "Push first, then pull. Two movements."
Pulls but doesn't lean back — wheel lifts an inch, doesn't clear anything. Cue: "Lean back as you pull. Like sitting down on a chair behind you."
Leans back too far, falls off the back — over-rotated. Have them practice on grass. Falling off the back is a normal step.
Lifts the wheel and slams it back down — fine. That's a successful lift. They'll smooth it out.
Frustration spiral — boys this age can get really mad when a skill doesn't click. Recognize it. Move on to another card. Come back next session.
If stuck
Take the moving part out of it. Have the kid stand over the bike (not seated), feet on the pedals, bike stationary. Have them push down on the bars with their full body weight (front shock compresses). Then have them lean back and pull up. The front wheel will pop off the ground from a standstill. Once they feel that — the two-stage push-pull — put them back on at slow rolling speed and try again.
Card 11 · Free Speed
Pumping rollers
Generating speed without pedaling — pushing the bike down into the back of rollers and unweighting over the top. The most magical skill in mountain biking. Once a kid feels it, they're hooked forever.
Why it matters
Pumping is "free speed." The bike accelerates without pedaling. Lee McCormack calls it pressure control — pushing down where the terrain pushes back, lifting up where the terrain falls away. For boys this age, when they feel pumping work for the first time, they get obsessed. It also teaches the timing and body movement that underpins jumping, drops, and advanced cornering.
The cue
Push down the back of the bump. Light over the top.
The drill — No-Pedal Pump Track
Pump track is the perfect environment. If you don't have one, find a series of small rollers (or build with shovels of dirt).
Attack position throughout.
Going up the face of a roller: light pressure, weight lifts off the bike slightly.
Going down the back of a roller: push down hard through arms and legs — drive the bike into the dirt.
Repeat for the next roller.
The drill: "Can you do a lap of the pump track without pedaling?"
First time it works for a kid, they will lose their mind. Celebrate it.
What success looks like
Attack position locked in
Clear "push down" motion on the back side of each roller
Body lifting up over the tops
Bike accelerating without pedaling
Kid says "WHOA" or some equivalent
What failure looks like
Pedals through the whole thing — defeats the purpose. The drill is no pedaling. Cue: "Stop pedaling. Let the bumps do the work."
Stays stiff, doesn't push — bike just rolls, no acceleration. Cue: "Punch the bike into the dirt on the down side."
Pushes at the wrong time — push happens on the back side of the roller, not the front. Cue: "Light up. Push down. Light up. Push down."
Bobs whole body up and down without timing — rhythm is off. Have them watch you do a lap.
If stuck
Take the bike off the table. Stand on the ground next to a roller and have the kid walk over it — exaggerating the body motion: tall up the face, low over the top, push down the back. Then have them do it while pushing the bike alongside (not riding). Then on the bike at slow speed, no pedaling. Once they feel the timing in their body, riding it becomes obvious.
Card 12 · Pack Skills
Riding in a group
Spacing, calls, predictable behavior, trail etiquette. The skill that turns six individuals on bikes into a team. More crashes at this age come from kids running into each other than from anything else.
Why it matters
Boys this age love riding with each other — and they also crash into each other constantly. They tailgate. They surprise-stop. They race when no one said it was a race. They show off when parents are watching. Teaching group riding as a skill — not just a vibe — prevents most of these crashes and makes the whole experience better.
The cue
One bike length back. Predictable, not surprising.
The drill — Caterpillar Ride
Single file behind you.
Tell them: "We are a caterpillar. Each part stays one bike length from the next."
Ride a slow, easy loop.
Stop occasionally to check spacing. Praise good spacing.
Add hazard calls: front rider calls "ROOT!" or "ROCK!" — everyone repeats it back.
Add "STOPPING!" — anyone needing to stop calls it first.
Challenge: "Make it through the whole loop without anyone tailgating or surprise-stopping."
Rules to teach (one per session, don't dump them all at once)
One bike length behind the rider in front. Closer = crashes.
No surprise stops. Call "STOPPING!" before pulling over.
No overtaking unless the coach says so.
Hazard calls: "ROCK!" "ROOT!" — everyone repeats back so it travels down the line.
Yield uphill: if you're descending and meet someone climbing, pull over and let them through.
Stay on the trail. No cutting switchbacks.
What success looks like
Kids maintain spacing without being reminded by mid-summer
No tailgating
No surprise stops or swerves
Hazard calls happen naturally without prompting
The group feels like a group, not six individuals
What failure looks like
Tailgating — kid behind crashes into kid in front. Cue: "One bike length. Show me the gap."
Random stopping — pileups. Cue: "Call STOPPING first, every time."
Racing each other when it's not race day — natural at this age, dangerous in a group. Reframe: "Today we're caterpillaring. Racing is a different game on a different day."
Showing off when parents are watching — guaranteed. Pre-empt before pickup: "We ride the same when parents watch as when they don't. Anyone who shows off rides at the back next session."
One kid being mean to a slower kid — call it immediately. "We're a team. We wait for each other. End of discussion."
If stuck
If a kid keeps tailgating or surprise-stopping despite reminders, pair them with you for the session. Ride directly behind them. They'll either start riding predictably or get tired of you being right there. Either way, the group stays safe. For boys this age, sometimes the only thing that works is removing them from the social context where they're showing off, and putting them next to the adult.
