BASIC NORDIC SKI SKILLS

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TRACK TECHNIQUE | UPHILL TRAVEL | DOWNHILL TRAVEL | STAR TURNS || FALLING | TRACK EXERCISES | WARM-UP EXERCISES
TRACK TECHNIQUE
  1. Diagonal stride
  2. Diagonal Rest or Change-Up
    (Rest one or both arms while continuing the Diagonal Stride)
  3. Double Poling
  4. One Step Double Pole (Think: "Kick, double pole.")
  5. Two Step Double Pole (Think: "Kick, kick, double pole.")
  6. Stationary Turns: Tips, Tails, Combinations
  7. Skate Turn
UPHILL TRAVEL
  1. Uphill Diagonal Stride
  2. Traverse with Kick Turns
  3. Climbing Traverse
  4. Side Step
  5. 1/2 herringbone Traverse
  6. Herringbone
DOWNHILL TRAVEL
  1. Straight Run with Pole Check (Skis parallel)
  2. Straight Run in Telemark Position
  3. Wedge Turns
  4. Wedge Gliding and stop
  5. Stem Turn
  6. Step Turn
  7. Combination Turn (Stem, Step)
  8. Pole Drag
  9. Side Slip (Forward and Back)
STAR TURNS
  1. around the tails
  2. around the tips
  3. combination turns: tips, tails, tips, tails

FALLING AND GETTING UP

TRACK EXERCISES: (without poles)
  1. balance: push off and try to glide with one ski
  2. strength: exaggerated knee bend, upper body upright
  3. flexibility: arm swing exaggerated, as in walking
  4. weight shift: glide on one ski and then the other.
TRACK EXERCISES:
  1. Diagonal Stride.
  2. Two Step Diagonal: pole, pole, glide, glide
  3. Double Poling (no kick): have students touch hands behind back to ensure good follow-through
  4. Double Poling with Kicks: kick, kick double pole
  5. Skating Turns: step around the tails
  6. Kick Turn: demo two types
  7. Climbing Diagonal Stride: back straight, hips forward, walk straight uphill (slight grade)
WARM-UP EXERCISES
  • touch toes
  • rotate arms
  • skis spread
  • telemark

 

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