News, Instruction & Training
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Technique
Checklist
Learning
to ski with proper technique is critical to becoming a good racer, and having
the most fun possible while skiing.
This checklist does not cover all aspects of proper skiing technique,
just the most important ones.
They are grouped in priority order: learn the skills in the “Priority
A” groups before you worry about “Priority B” and so on.
Team
Members: When skiing, proper technique should be in the forefront of your mind.
It is especially good to practice technique while completing long, slow,
distance workouts. Coaches:
While there are many other aspects of proper technique, stick to this list, and
in this priority so the racers are receiving a common message. Double
Pole Priority
A: 1.
Hips forward on pole plant 2.
“Fall forward” onto poles; motion should be forward, not up 3.
Start poling with stomach compression, then shoulder, elbow and wrist;
don’t let arms collapse when poling starts Priority
B: 1.
Legs fairly straight throughout, don’t lock knees 2.
Upper body stays down until arms are finished 3.
Aggressive forward arm return (not up) Priority
C: 1.
Arms slightly bent on pole plant 2.
Upper body bends to parallel to snow, maximum Diagonal
Stride Priority
A: 1.
Returning foot weighted ahead of other foot (with ankle pushed ahead of
knee as slope increases) 2.
Hips stay high and forward, “lean forward from the ankle” 3.
Ride your heel on the glide ski, knee should have a slight, comfortable
flex for easy balance 4.
Arm slightly bent as pole is planted 5.
Kick early, explosively and with the whole foot Priority
B: 1.
Weight on one ski at a time (ensure complete weight shift) 2.
Complete arm and leg extension 3.
Straight line through upper body and leg at end of push 4.
Hips rotate slightly (without twisting upper body), in order to push
returning foot forward Priority
C: 1.
Shoulder reaches forward on pole plant with low hands 2.
Pole plant opposite foot, further back as slope increases 3.
Release pole, extend wrist at finish of poling motion 4.
Arm recovers in a straight, forward plane Skating General
Notes: 1.
Weight must be shifted from ski to ski “Skiing is a one ski at a time
sport (classic and skating)” 2.
Snappy, full extensions of arms and legs 3.
Minimize the size of the V whenever possible 4.
Upper body stays generally oriented down the track 5.
Good forward body lean is critical; “bend forward from the ankle”.
Do not bend at the waist! Lower
Body: 1.
Leg push is to the side, not back, with heel kept down 2.
Gliding ski is flat 3.
Push from a flexed knee and ankle 4.
Ski is parallel to snow at push off Upper
Body: 1.
Plant poles close to skis 2.
Reach ahead with slightly bent arms (including shoulders) 3.
Shoulders parallel to the ground 4.
Initiate pole push with trunk flexion followed by arm extension 5.
Finish the poling with complete arm and then wrist extension, releasing
the pole V1: 1.
Both poles plant as strong side ski hits the snow 2.
Pole plant is offset: strong side vertical, weak side angled away with
hand approximately at the middle of the chest (no more) 3.
Center of gravity is constantly moving; it does not “linger” over
glide ski as in V2 or Open Field 4.
More flex in ankle, knee and hips than in V2 or Open Field 5.
Maximum leg push on each side (no strong or weak side) 6.
Quicker turnover when climbing hills V2: 1.
Pole plant is symmetric; both poles are nearly vertical at pole plant,
yet angled back 2.
Poling is done for every skate; it looks like what downhill skiers do to
get in the lift line 3.
Fall forward from ski to ski, landing with a flexed ankle and knee.
This allows you to land in an aggressive, forward body position
aligned over the gliding ski 4.
Pole plant begins when the feet are at their closest (before the ski hits
the snow); this initiates weight shift to other ski.
Timing will be pole, skate; pole, skate; etc. Open
Field (V2 Alternate): 1.
Pole plant is symmetric; both poles are nearly vertical at pole plant,
yet angled back 2.
Poling is done for every other skate (in other words every left skate or
every right skate) 3.
Fall forward from ski to ski, landing with a flexed ankle and knee.
This allows you to land in an aggressive, forward body position
aligned over the gliding ski 4.
Pole plant begins when the feet are at their closest (before the ski hits
the snow); this initiates weight shift to other ski.
Timing will be pole, skate, skate; pole, skate, skate; etc. 5.
Arm recovery starts with push of “other” skate, without pause 6. This skate is identical to V2, except you only pole for one side
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