Technique
[ Home ] [ CCHS Nordic This Week ] [ Race and Training Schedule ] [ Technique ] [ Equipment Information ] [ Cool XC Ski Links ]

CCHS NORDIC SKI TEAM

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

This site hosted courtesy of North Shore Federal Credit Union