• Pre-requisites: The DPE Cross Country Ski course is a beginning level course. Cadets with a great deal of experience on cross country skis or members of the Cadet Nordic Ski Club will not be allowed to take the course. During the first class, cadets who demonstrate a high degree of proficiency on skis because of prior ski experience may be asked to drop the course..

• Uniform: The uniform for the class is gym alpha with sweat pants, sweat top, knit cap, and gloves. Cadets can wear the issue ski boots to and from class. Due to the varying weather conditions throughout the course, cadets should wear sufficient layers under their outer garments to keep warm. Under garment layers may be removed if over-heating occurs. On bright, sunny days, cadets will be allowed to wear sunglasses.

• Class Location: The class will meet on the bus parked in designated area (TBD) and will proceed to the ski slope. If there is sufficient snow on the golf course, most class periods will be held there. If there is insufficient snow at the golf course, class will be held on the ski slope. In the event there is not enough snow at either of those two locations, an announcement will be made for the class to meet at the Gym.

• Course Structure and Grading: The 18 hour, 9 lesson course taught during Round 3  is a 1000 point graded course. The skills tests are worth a total of 800 points and the written exam is worth 200 points.  Adjustments to scheduling, structure and grading may be made because of changing snow conditions. Cadets will return issued equipment on lesson 9.

• Additional Instruction Policy: Usually AI is not an issue because instructors will try to work with cadets requiring or requesting assistance whenever possible. Cadets wishing to receive AI should contact their primary instructor and schedule a time when they can meet.

• Inclement Weather Plans: On days when class will not go to the ski slope, cadets will report to Arvin Gym at the normally scheduled time to participate in another ski related activity or lecture/discussion. Cadets need to listen to announcements over the cadet PA system to determine what they will be doing on the days that it looks like the class might not ski.

• Cadets will be instructed to ski at their own abilities. If cadets find themselves going too fast, they should attempt to slow down using a braking wedge, turn uphill, hockey stop and/or pole dragging technique. If unable to do that, they should execute a controlled fall. These stopping and safety skills will be taught when the terrain necessitates it.

• Cadets will be instructed to ski only on designated areas and will not attempt to use the chair lift.

• Instructors will attempt to use terrain that is suitable to the abilities of the class.

• Cadets will be instructed to always look uphill before crossing the fall line to avoid collision with other skiers.

• Cadets will wear the proper clothing to avoid exposure.

• Cadets will participate in a proper warm up and cool down.

• Cadets will be instructed on proper equipment procedures and equipment maintenance.

• Cadets that suffer an injury will report to the instructor(s) immediately.

Proper Ways To Carry Skis

• Place running edges of skis together and hold upright.

• Place running edges together and carry over one shoulder. Carry skis in one hand and poles in the other. Be careful when turning.

• Carry skis and poles using the pole straps to hold the skis together.

• Boots: Should be snug but not too tight.

• Skis: Be sure that you have the correct binding/boot set up.  Place the front of the boot into the binding, push down until the boot locks into the binding.

• Poles: To grip the pole properly, come up through the bottom of the strap and grasp handle on top- the strap should go between the thumb and fore-finger.

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The Basics




• Warm-up Exercises: The following warm up exercises may be done with the skis on: neck rolls, arm circles, sideways twist, bend over toe touch, groin stretch, squats, jog in place, slide skis back and forth, telemark stretch.

• Basic Body Position: The desired body position is one that enables the skier to balance on a point just in front of the heel or just behind the instep. Skiers should assume a slightly flexed, upright stance.

• Beginner Basic Skills: Walking on skis, side stepping, balancing on one ski, wedge positions, gliding, hopping, etc.

• Turning around the tips: Keep tips on the snow, high knee lift (may be more difficult in new or loose snow) and open tails of skis. Focus on keeping tips together and try turning in both directions. This turn is the foundation of the wedge position which will be discussed in more detail in the downhill portion of the class.

• Turning around the tails: Keep tails together and on the snow, keep weight on the heels, flex knees, then pick up one ski, form a V and "match" or bring the skis together.

• Kick turn: Good for narrow trails, deep snow or on steep slopes. Also used to change direction at the end of a traverse on steep slopes. Kick the uphill ski out and around. Use the poles for balance. Then repeat with the other ski.

• Bullfighters turn: Generally used on steep terrain to get skis and body facing straight down the fall line. Plant poles down fall line and step around tails or tips, using poles for support until body and skis face downward.

• Falling and Getting Up: Falling is a natural occurrence in beginning skiing. Students will learn to execute a controlled fall as a way of stopping.

• The controlled fall: Sit back on buttocks and lower body to the snow.

• Getting up: Bring skis together and place them perpendicular to the fall line. Poles can be either on or off. Lean forward to "all fours" position. Slide downhill ski forward. Use poles and push up to a stand. In deep snow, make an X in the snow with the poles on the uphill side of skis just in front of the body. The X will act as a platform to push up from. Also, one or both skis may be removed and then remounted.

• Overtaking skier steps out and goes around calling out "track left".

• Stopping or falling: Carefully move to one side out of the tracks/trail without damaging prepared tracks.

• Downhill sections: Downhill skier has the right of way, other skiers should move out of the way. Always look uphill before crossing the fall line.

Diagonal Stride Introduction: The fundamental Nordic technique for flat or slightly up-hill terrain, similar to running but having the additional components of gliding on skis and pole push.

• The kick: An aggressive downward push on one ski which propels the other ski forward. A good kick results from a forward leaning torso.

• The glide: Upper body remains stationary for a moment and body weight should be over the gliding ski and centered just behind the ball of the foot.

• The pole push: A forceful down-compression of the arms, shoulders, and back. Forward elbow is slightly bent, plant pole to the side with pole shaft angled forward and slightly into the body. Arms are relaxed and comfortably flexed at the elbow and wrist when planting. Follow through with full arm extension.

• Leg/Body Movement: Alternating push-off from one ski onto a gliding ski. Motion similar to walking, heel should come up off ski at the end of the push off. Initially start with slow shuffling motion that develops into a more powerful compression of body weight on the push-off ski and extension.

• Drills: Walking without poles, exaggerated knee bend, exaggerated arm swing, quickski (running), alternate lifting one ski, then the other out of the track, lift tips and practice balancing on one foot.

• Practice movement in a stationary position.

• Lean forward, bend trunk and rise up on toes.

• Plant poles far in front of feet.

• Emphasize pushing the hands past the hips.

• Start off on a flat area, then progress to a gradual downhill.

Uphill Diagonal Stride: Can be used on gradual slopes. Slight modification of regular stride.

• Stride length is shortened and tempo is increased to maintain momentum with little or no free glide.

• The angle of the slope requires a definite weight transfer to the forward ski (that foot is pushed slightly ahead of the knee) to apply maximum pressure on the gripping ski.

• Push-off is quick and explosive to eliminate time spent on a stopped ski.

• The hand moves down as the pole is pulled and pushed off in a shorter, more vigorous motion.

• Use quicker and shorter movements similar to jogging up a hill.

• Edging: The skis are placed at an angle ("V" position) with the inside edges turned in. Spread the skis further apart on steep terrain to prevent sliding back.

• Poling: The poles move as in diagonal. Plant the pole to the side and behind the feet. Apply pressure on the pole to prevent slipping and move forward for the next step.

• Body Position: Similar to diagonal stride with a little more forward lean and knee flex.

• Students Having Problems: Try to avoid steep hills first, emphasize edging and proper use of the poles. Take larger steps if the tails of the skis are crossing.

• Edging: Keep the skis perpendicular to the fall line with the edges turned into the hill to prevent the skis from slipping downhill.

• Body Position: Upright, weight over the feet, knees slightly flexed for balance.

• Arm Movement: Simultaneously or alternating, depending on the snow conditions and slope steepness. Arms used primarily for balance and support.

Straight Run: A downhill run with skis directed down the fall line.

• Body Position: Stand up fairly straight, hands at sides, pole baskets on the snow and pointing back. The skis should be shoulder width apart. Bend the knees and move the hands forward in front of the hips. The center of gravity is over the feet, with the shoulders and back rounded. The faster the speed, the lower the knee bend and, therefore, the center of gravity.

• Problems

• Falling backward - caused by leaning back too far, skis might be too close together.
• Skis cross and wobble from side to side during the run - probably caused by stiff legs, too tense.

• Start on fairly level terrain and progress in steepness. Students having difficulty should review the basic body positions, practice moving up and down for balance.

• Skis flat on the snow, ankles and knees control the slight edging of both skis.

• Push tails out and keep tips together by rotating legs from the hips. Practice on a flat and progress to a gentle hill with long, flat run-outs.

• Use different sized wedges for varying terrain and steepness.

• Drills: Jumping jack to wedge, hourglass, assign numbers to different size wedges, sinking and rising, leg rotation from hip.

• Go into tuck while standing still. Emphasize staying low in a crouch, back parallel to the ground, elbows in close to the body.

• Start with a straight run, then assume the tuck.

• Use different tuck positions for different terrain.

• During a resting tuck, the hips are held higher and the elbows are placed on the knees.

• Best when used on a prepared track.

• Stand with skis parallel to fall line.

• Relax ankles to release edges.

• To control speed, turn ankles back into the hill for more edge bite.

• Upper body faces down hill.

Wedge Stop/Braking Wedge: Use pressure, edging and width of wedge to control speed. Open tails to a wide wedge and rotate knees and ankles inward.

• Drills: Jumping jack to wedge, hourglass, lift skis and pivot leg from hips, set up stop markers.

• Wedge Turn To A Stop: A steered turn, while maintaining a wedge. To execute, shift weight to the downhill ski and continue to turn uphill to a stop.

• Hip Rotation: Rotate legs from hips to steer both skis into the turn.

• Edging: Keep the inside ski fairly flat, and angle the edge of turning (downhill) ski more.

• Apply pressure and stand up straight on downhill ski. Make inside (uphill) ski "lighter".

• Remove the hands from the straps and hold both poles together. One hand grips the top of the poles and the other hand grips the poles about three quarters of the way down the pole shaft.

• Lower the body by flexing the knees to better utilize the poles as a lever.

• Weight is equally distributed between both skis. Use a half or full wedge combined with a pole drag for added control.

• Hockey Stop: A more advanced stopping technique by turning aggressively while staying in the fall line.

• Start from a straight run.

• Stand up quickly to release pressure on the skis.

• Turn hips, legs and skis vigorously.

• Keep upper body and head facing down the fall line.

Skating is the most common form of skiing for competition. The motion is similar to ice skating. It is an ideal technique for hard, packed snow. There are several types of skating. The type used most often is V skating or the V-1 technique.

• Edging: The "pushing" ski is turned on the inside edge forming a platform from which to push off. The gliding ski is flat on the snow.

• Turn the ankle and knee toward the inside of the turn to edge the ski.

• Repeat with the other ski, forming an alternating push glide pattern as in diagonal stride.

• Flex the knees to a low crouch, then extend the leg from an edged ski. The amount of energy exerted in the push-off directly affects the skier's speed in skating.

• Double pole push at the push-off when skis are brought together.

• Gliding

• Commit entire body weight to one ski at a time and ride the gliding ski as long as possible.

• Hips are up and forward over the gliding ski.

• Ankle flexion and knee bend makes it easier to glide on one ski.

• Poling

• Both poles and one ski hit the snow simultaneously (three point landing).

• Initiate a powerful double pole as soon as pole tips touch the snow.

• Follow through while gliding on the strong-side skating ski.

• Always pole in the direction you are facing - towards the tip of the gliding ski.

• Problems

• When the ski slides to the side and does not grip the snow, turn the ankles more to dig the edge in.

• Pay attention to arm movement, are they helping to move the body forward over the gliding ski or are they simply in the way?

Wedge Turns: Start with small, linked, deviations from the fall line. Should develop gradually to more refined turns with effective turning, edging and pressure control skills.

• Feel one ski become heavier late in each turn.

• Avoid upper body rotation to turn. Emphasize legs.

• Practice turning in both directions.

• Experiment with different sized wedges and eventually link several turns together.

• Hip Rotation: Rotate skis and legs from hips to steer both skis in the direction of the turn.

• Edging: Keep inside ski flat and "light" and angle edge of turning (downhill) ski more.

• Drills: Ski in pairs, garlands, apply pressure to big and little toes.

• Edging: When performed on the flat, edge the outside ski to the inside of the turn. Leave the tails on the snow, fairly close together. When performed on a hill, edge both skis to the inside of the turn.

• Body Position: Assume a low position, keeping knees and ankles flexed throughout the turn. Transfer the weight completely from ski to ski throughout the turn, taking short, quick steps.

• Arms: Hold the arms to the side and forward for balance, poles pointing backwards.

• Keep your feet moving!

• Add a skate push and double pole.

• Drills

• Start the step turn as a series of small steps on flat terrain and progress to a steeper hill.

• Emphasize weighting the heels and apply pressure up with the toes to produce a pivoting action on the tail.

• Commit to going down and across fall line.

• Extend body upward to release the pressure of the skis on the snow at the moment the skis change direction.

• Plant inside pole down the hill in front, rise up, lift the outside pole and turn around the downhill pole.

• Keep upper body facing downhill and anticipate the next turn in the opposite direction.

• Turns should be smooth, round and linked (S turns).

• Drills: Garlands, J-turns, skidding and side slipping, skiing on one leg, etc.

• Body Position

• Flex the knees, slide one ski forward until the tip of the back ski is halfway between the binding and shovel of the forward ski.

• Position the front knee over the toes of front foot. Bend the back knee to form a right angle between the upper and lower leg. Raise the back heel off the ski and support weight on the ball of the back foot.

• When turning, the upper body twists to face downhill throughout the turn. Hands are forward and to the side.

• Edging: At the start of the turn, from a side-hill traverse, transfer weight to the inside ski (downhill), and steer the outside ski out and forward in the direction of the turn. Assume the telemark position. Then transfer weight to the outside ski and turn the ski on edge. Steer the outside ski to control the radius of the turn.

• Drills

• Start on flat terrain and practice the telemark without moving. Separate feet and bend enough to raise the back heel off the ski.

• Go to a gentle hill and perform a straight run in a telemark position to a gradual stop. Lead with different feet.

• Begin the telemark turn from a half-wedge.

• Assume a "soft/tall" position for beginners and progress to a "hard/short" position.

• Try to link several turns together, or set up a slalom course.

Four Categories of  Skis: Based on intended use of the ski.

• Racing: Used in prepared tracks, seldom in powder. Light weight, durable and strong. Widths vary from 44 to 48mm. (Width measurements taken at three areas tip, waist, and tails)

 
• Skating: Shorter and narrower than "Classical" (diagonal stride) skis; have well defined side-cut/edges.

• Combi: A skate/classic ski.  Good for both skating and diagonal stride.  Similar to a light touring ski.

• Light Touring: Heavier and wider than racing skis. Good for prepared tracks as well as back country. Widths vary from 48 to 55mm. A good all around ski.

• Touring Skis: Heavier for off track racing. Appropriate for back country. May need a heavier boot. Widths vary from 52 to 58mm.

• Mountain or Telemark Ski: Appropriate for downhill use, telemark turning and deep off trail skiing. Widths vary from 55 to 65mm.

• Length: Stand ski flat on the floor, raise one arm overhead, tip of ski should reach to the wrist of the extended arm. Beginners should use a shorter ski (5 to 10cm). (Children's skis should reach the top of the head).

• Width: The wider the ski the more support that is given. A bigger skier or deeper snow requires a wider skier. Width measurements are taken at three areas; tip, waist, and tails.

• Camber: Refers to the bend in the ski. It is most noticeable when the skis are placed running surface to running surface. Consider three factors when choosing your ski's camber: body weight, ability, and intended use.

• The ski's camber or stiffness should be in proportion to the individual's body weight. The heavier the skier, the stiffer the camber.

• Generally the stiffer the camber, the more refined the technique. A soft cambered ski is good for a novice, because the wax constantly touches the snow.

• Advanced skiers and racers need a stiffer camber to get a better glide, but must use an aggressive kick to get a grip on the snow.

• Can use a paper test to determine if you have the proper camber. Stand in your boots on the skis at the balance point. Slide a piece of paper under the middle section. If paper won't slide, camber is too soft, if there is a big gap, camber is too stiff. This test obviously only checks a ski's camber based on an individual's body weight. Does not take into account the skiing ability.

• Classical - Ski pole length is determined by having the skier stand flat, pole handle should reach snug in the armpit with the shoulders level.

• Skating - Ski pole length is determined by having the skier stand flat, pole handle should reach between nose and chin.

• Basket: The basket of the ski pole supports the pole when in the snow. There are different types of baskets for various snow conditions and uses. A round basket is used for touring, a larger diameter (8-10 inches) is for deep snow or back country skiing, 4-6 inch diameter for packed snow.

• Materials: The poles can be made from a wide range of materials from bamboo to carbon graphite. Bamboo serves the purpose but is heavy and may break. Aluminum is strong and light weight but may bend unless made from the more tempered alloys. Some aluminum poles have adjustable lengths, which would good for a rental program. The more exotic material the pole is made of the more expensive it will be.

• New exotic materials, i.e. fiberglass, epoxy, graphite and boron allow manufactures to cut weight but are more expensive. Shafts are becoming stiffer. Important for a racer to have a stiff pole that won't bend when force is applied. This gives them greater forward momentum.

• Heel Plates: Necessary to keep the heels of the boots on the ski. Many different types such as wedges, stars, V's, and metal ridges.

Waxing: A correctly waxed cross country ski both grips and glides across the snow. This is because the microscopic irregularities in the snow surface dig into the wax just enough to allow a motionless ski to grip. The secret of waxing is to correctly judge the snow and then select and apply the correct wax.

Ski Type and Base: Waxing procedure varies according to the ski type and base. The most convenient categories are:

• Wood based wood skis.

• Plastic based wood skis and plastic based recreational fiberglass skis.

• Plastic based competition fiberglass and carbon fiber skis.

• Cleaning--frequently, and always before the skis are stored.

• Base preparation--for some, but not all bases. Frequency depends on use.

• Base waxing--usually used only by the expert skier.

• Final waxing--always. Method depends on skier experience and preference.

• Glide wax--applied only to the tip and the tail where gliding occurs.

• Grip wax--applied to the middle 24 to 32 inches of the ski. Usually called klister-wax or klister.

• Hard wax--used on dry snow.

• Recreational Skier--The backbone of the sport. Is more interested in a reliable grip than maximum glide. Do not need to be concerned with paraffin base preparation. Should apply a good grip wax and then a gliding wax.

• Skilled Touring Skiers--Include many citizens racers, ski efficiently and rapidly on some, but not all tours. They are best served by a broader selection of waxes, usually about five with the types depending on local snow conditions. A typical assortment would contain three hard waxes, such as a green, blue and violet, and two klisters, such as blue and red. These skiers may wish to paraffin base treat their fiberglass skis, but need not use glider waxes.

• Racers--and other expert skiers who ski with vigorous, rapid kicks, and seek skiing speed. They are most concerned with glide, as their technique allows them to attain grip with skis that would be virtually unsuitable for an average recreational skier. They are best served by a full range of waxes that permit "fine tuning" of ski performance to match various snows. Glide waxing and paraffin base preparation are musts, as are skills in using all various waxing aids, such as torches, waxing horses and cleaners.

Touring Considerations

• Don't overdress: Once you get started you will perspire a great deal. Its best to be a little cool at the start. Try to avoid sweating and then getting chilled. If you start to perspire, remove some clothes or unzip if you have a wind-breaker on. Put on clothes if you start to become chilled.

• Dress in layers: The colder the weather the more layers you should have.

• First Layer--Next to the skin, should be lightweight and able to wick moisture away from the skin to the next layer. The best material is polypropylene.

• Second Layer--Insulating layer. Polypropylene is also good. Use a heavier material for this layer. Only need this layer on your torso. A good turtleneck or a sweatshirt would be good.

• Third Layer--Outside layer. Should stretch and should also be water resistant. Also should be breathable and provide some wind protection. There are one piece and two piece suits available. Acrylic nylon or cotton nylon are good materials.

• Final Layer--Used for protection. Does not need to be worn, but should be carried with you in the event you need it especially on a long distance tour. Could be carried around your waist or in a rucksack. A wind breaker or warm-up suit would be best. Gore Tex is a good material.

• Knickers or knee length socks or full length jogging suit is best for lower body. Don't want very thick bulky socks. Toes need to be able to move in the boots. Socks should be a flat, tight weave of wool or wool and nylon (bulky socks pick up and retaining too much snow and moisture.

• Stay dry at all costs: Bring extra clothing, IE socks, mittens, and a hat for long tours. As soon as you stop, put the dry extra clothing on.

• Quick energy snacks                                             Map

• Water bottle                                                         Compass

• Wind-breaker                                                       First Aid Kit

• Sun Glasses                                                          Extra socks, mittens and a hat

• Sun screen                                                            Extra wax

• Matches and paper for a fire

Cross country skiing is a demanding sport involving cardiorespiratory fitness, flexibility and muscular strength and endurance. During off season months and when conditions do not allow actual ski training, it is important to maintain and/or improve your level of fitness. Many sports and activities are compatable with skiing and should be included in an overall, year long training program. A variety of sports can be included such as roller skiing, cycling, downhill skiing, running, hiking, soccer, ice and roller skating, rowing, and weight training, to name a few.

When developing any fitness/training program, all the principles of fitness should be considered:

FITT Principle

• Frequency
• Intensity
• Time
• Type

Progression                             Balance

Recovery                                Specificity

Overload                                 Regularity

Variety                                     Reality

• Jumping jacks
• Running in place
• Neck circles
• Arm circles - forward and backward
• Straddle or hurdlers stretch for hamstrings
• Quadricep stretch
• Calf stretch
• Lunges and groin stretch

• Running
• stairs
• intervals
• hills
• Running with XCS poles
• Nordic Track exercise machine
• Cycling
• Bench stepping/jumping
• plyometrics

• Upper body

• push ups
• pull ups
• dips
• bench press
• lat pulls
• bent over rows
• military press
• lateral dumbell raise

• Lower body

• sit ups and crunches
• trunk raisers
• wall sits
• leg extensions
• leg curls
• squats
• lunges
• step ups
• calf raisers

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Teaching Concepts, American Teaching Method Nordic, Bill Hall, Professional Ski Instructors of America, Boulder Colorado, 1983.

Cross Country Skiing, A Complete Guide, Casey Sheahan, Sports Illustrated Winner's Circle Books, New York, New York, 1988.