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| Lodi Area XC Ski Club |
Provided with help by Coach Don Farris.
What does this mean? If you wait to start your ski training until late fall or winter, you are already far behind those who have
trained throughout the summer & fall. This doesn't mean you have to give up other sports. Just focus on training that can
benefit your skiing as well as your other sports. Rollerskiing is one of the best off-season training methods.
Strength Training
It is very important to start strength training a few months before the season begins. In fact, once you start skiing and racing,
non-ski specific strength workouts might just make you tired and harm performance. The club is trying to simplify your
training by recommending that you do the following routine:
50 push ups, 50 sit ups, 50 dips, 50 squats- 3 times a week
Elastic band workouts daily and front hovers/ planks- 3-4 times a week.
Eventually,double poling exercises will replace these routines.
The teams will do testing every 3 weeks from beginning in September to the final test in mid-November.
Ski Techniques
Classical: Diagonal Stride Technique
The most basic and tradition ski technique is called the diagonal stride. Emphasize an aggressive forward swing of your
leg while maintaining lose hips and a lower back. As the skier glides one leg forward, the hips also are driven in the
direction of the motion. Poles are used to extend the glide with the elbow bent around 90 degrees at the pole plant. Keep
poling until hand is behind hips and hand is in a relaxed position.
Classical: Double Pole Technique
Good double poling can be thought of as the hips rocking forward of the ankle pivot point just before poling (so the skier can
"fall" on the poles) and then rocking back at the end of the stroke so his or her weight is on the heels for the best glide. This
is true for double pole with or without a kick and for double poling on skating skis too.
Skating: V1 Technique
The V1 technique is used for climbing hills and skiing slow stretches because it uses maximum power of the skis. Skis are
planted at a wide angle. When the ski hits the snow, the poles are also planted. Poling is quick and powerful for the V1
technique. The waist has minimal compression, but some rotation.
Skating: V2 Technique
The V2 skate technique is used for fast conditions. Skis are planted at reduced angles compared to the V1 due to higher
speeds. Initiate this technique by doubling poling (see below) and delay the skating motion until the hands are near the
hips. It is important to keep the shoulders and hips forward with little to no rotation.
Some images were taken from biomekanikk.nih.no article on Biomechanics of Cross Country Skiing.
| "Cross-country ski champions are born during summer, not winter training." |
Good Position
Stand up RIGHT NOW and
try this position with your
hands held high, just about
to plant poles.
- Press your hips
forward - Belly button should
be ahead of ankle
bone and the forward
knee over the toe
Stand up RIGHT NOW and
try this position with your
hands held high, just about
to plant poles.
Poor Position
This technique is very
weak because it is difficult
to fully transfer body weight.
- Hips are sitting
downward - Belly button is
behind ankle bone - Cannot fall onto
poles properly
This technique is very
weak because it is difficult
to fully transfer body weight.
V-1 Technique, Cont.
This is one of my favorite photos of the V1 skating
technique. It shows local skier Lori Wesolek at ABR
powering up a steep hill.
Look at what she is doing:
This is one of my favorite photos of the V1 skating
technique. It shows local skier Lori Wesolek at ABR
powering up a steep hill.
Look at what she is doing:
- She steps forward with her ski like climbing
stairs - Her power pole is high near her head for
maximum power and lean - She is leaning forward
- She has powerful compression of her knees
and legs - And what you cannot see is HIGH TEMPO!!!
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Monthly Training Plan
November
November
