Developmental Analysis

Glossary

Basics and Beginner Technique

Double Pole Technique:

This technique is done with the skis facing direction of travel down the track.  All the energy for forward movement is generated from the upper body and torso.  The poles are angled close to the snow during the push and the knees are straight and locked.

The Step Turn:

This is performed while standing in place.
1. Turning left, the weight is shifted to the right leg and the tip of the left ski is raised a few inches above the right boot.
2. With the tail of the left ski lightly touching the snow reach to the side and shift your weight to the left leg.
3.  The right ski is bought around the same way.  The more you have to turn the more steps need to be taken.

Straight Down Hill:

Ideally the slope should have a run out or a place at the bottom so they can come to a coasting stop.
1. Sit back with knees bent, lowering the butt about 6-8 inches.
2. Keep the head up and look forward.
3. The weight should be evenly distributed between the heels and balls of the feet.
4. When going down the hill drop the hands to thigh level and hold the poles back.

Snowplowing (for speed reduction):

This technique is done by putting the skis in an upside down "V" position or the tips of the skis come together and the tails are apart.

The Half Plow Turn:

Going down the hill in snowplow position
1. To turn to the left, the skier should put most of the body weight on the right ski.
2. Simultaneously angle the inside edge of the ski into the snow.  (naturally the weighted ski will carry the skier in the direction in which the ski is pointed.
3. As the turn starts the skier should slide the left ski around so it is parallel to the right ski. (for a right turn just do the opposite)

The Moving Step Turn:

This technique is similar to the step turn except it is done going down hill and requires more balance.
1. To turn to the left, step with the left leg.
2. The right ski is then brought around so that it is parallel.
3. The right pole can be used to help turn to the left and sustain balance. ( the opposite is done for a right turn)

The Kick Turn:

Standing still and balanced
1. To turn right, shift weight to left leg and raise right leg to about the waist.
2. Turn your right leg to the right and put the ski down in the opposite direction about 180 degrees.
3. Now lift the left leg and slide it across your body until parallel with your left.

Straight Uphill Climbing:

Semi steep
This is done by dropping the weight and holding firmly to the snow. With the knees bent extend a leg and the opposite pole and keep yourself from going backward by using the same side pole.  Avoid reaching forward and trying to pull yourself forward with the poles, they are used to push.  Weight and balance should be low and your boot should go past the tips of the opposite ski.

Traversing Uphill (zig zag)

Steeper
This technique is opposite of snowplowing.  A "V" is used but the tails touch and the tips are spread apart and it is going uphill instead of downhill.  To go up with the right leg, the weight is on the left leg and left pole.  Slide the right ski upward and plant the right pole at the end of the slide.  Push off with the left and lift the left leg just above the ground until the ski just about touches the right and put down into snow.  Now with the weight on the right leg go up the hill with the left leg.

Side Stepping Uphill

Steepest
This is simply done by turning your right shoulder to the direction you want to go and first stepping with the right then closing the space with the left.  The weight is on the lower leg while the other one reaches.

Herringbone Climbing

Steepest
This is similar to traversing except there isn't any sliding just stepping.  the same "V" is formed with the tails and the inside of the edges bite into the snow as you walk up the hill.  The isn't any crossing of the feet just a step then a close followed by another step and so on.

Intermediate Technique

Diagonal Technique:

This ski technique is performed by gliding over the snow using alternating legs and arms.  The faster you go the more extended your arms and legs become and the more you lean forward.

V1 Skating Technique:

On every second leg push, both poles are used at the same time to push.  Pushing with the poles should occur at the same moment that the ski is set.
 
 


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