Double Poling

Preparation Phase

ü
  • Feet side by side
 
  • Hips over feet
 
  • Arms extended with slight bend
 
  • Hands at shoulder level at pole plant
 
  • Poles angled backward, tips near feet or behind feet when planted
 

Execution Phase

  
  • Drop torso down toward poles
 
  • Push downward against poles
 
  • Swing hands below knees
 
  • Bend until back is parallel to ground
 
  • Extend arms behind body
 

Recovery Phase

  
  • Begin to raise torso upright
 
  • Swing poles back to start position
 

Skating (V1)

Preparation Phase

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  • Entire body leans forward
 
  • Body faces ski
 
  • Hands slightly uplifted offset
 
  • Poles angle backward, outside skis
 
  • Edged ski, ready for pushoff
 
  • Foot moving forward
 

Execution Phase

  
  • Torso compresses
 
  • Arms push down on poles as ski lands on snow
 
  • Glide on flat ski
 
  • Toe points after pushoff
 
  • Poling passes behind body
 
  • Torso swivels to face uplifted ski
 
  • Edged ski, ready for pushoff
 
  • Foot moves inward and forward
 
  • Arms swinging forward over gliding ski
 
  • Torso begins to rise
 
  • Leg extends after pushoff
 
  • Glide on flat ski
 
  • Torso continues to rise
 
  • Torso swivels toward uplifted ski
 
  • Arms move toward poling side
 
  • Foot moves inward and forward
 

Transition Phase

  
  • Hands return to plant poles
 
  • Body erect, leans diagonally forward
 
  • Foot moves forward onto snow
 

Diagonal Stride

Glide Phase

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  • Eyes look beyond ski tips
  • Arms extended
  • Torso projected forward
  • Hips forward
  • Pole angled backward
  • Straight or forward angle of shin on gliding leg
  • Foot flat
  • Rear leg extended
  • Rear hand releases pole

Pushoff Phase
  • Torso projected forward
  • Hips over feet
  • Feet side by side
  • Leg flexes to push off
  • Arms swing

New Glide Phase
  • Weight shifts completely over new gliding ski

Kick Double Pole

Preparation Phase

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  • Front foot flat on ski
 
  • Rear foot prepares to push off
 
  • Torso bent forward slightly
 
  • Hands moving forward, past body
 
  • Ankles flexed
 

Execution Phase

  
  • Foot lifts after pushoff
 
  • Glide forward on straightened leg
 
  • Hands at shoulder level, ready to plant poles
 
  • Torso rises upward
 
  • Hips move forward, centered over ski
 
  • Legs swings forward
 
  • Hips move backward
 
  • Torso compresses
 
  • Back parallel to ground
 
  • Flexed arms press against poles
 

Recovery Phase

  
  • Glide on both skis
 
  • Arms extend backward
 
  • Hands release poles
 
  • Torso begins to rise
 

Sidestep

Preparation phase

ü
  • Torso erect
  • Head up
  • Poles outside skis
  • Legs flexed slightly
  • Knees slightly moved into the hill to edge skis
  • Ankles tipped into hill to edge skis
  • Skis perpendicular to fall line

Execution Phase
  • Keep torso erect
  • Look around at terrain
  • Poles planted outside skis
  • Maintain flexion in legs
  • Increase knee swing into hill as incline steepens
  • Step uphill and maintain edge set on uphill edge
  • Skis remain perpendicular to fall line

Recovery Phase
  • Bring parallel skis perpendicular across fall line

Herringbone

Preparation Phase

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  • Torso erect
 
  • Look at top of hill
 
  • Skis in V
 
  • Ski on inside edge
 
  • Center your weight on ski
 
  • Poles angled behind body
 
  • Move uplifted ski up the hill
 

Execution Phase

  
  • Keep torso erect
 
  • Look at top of hill
 
  • Step forward uphill
 
  • Center your weight on ski
 
  • Plant poles outside the skis
 

Transition Phase

  
  • Step up the hill onto other ski
 

Wedge Turns

Preparation Phase

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  • Quiet, erect torso
 
  • Low hands, in front of body
 
  • Hips centered between skis
 
  • Legs slightly flexed at knees and ankles
 
  • Slight edge angle of ski against snow
 
  • Narrow wedge shape
 
  • Steer skis into wedge
 

Execution Phase

  
  • Torso remains quiet and erect
 
  • Hands remain low, in front of the body
 
  • Hips remain centered
 
  • Legs extend slightly to raise body
 
  • Edge angle remains slight
 
  • Feet and legs twist in direction of turn
 
  • Maintain narrow wedge shape
 
  • Feet and legs continue to steer skis, particularly inside ski
 
  • Ankles flex slightly to lower the body and control turn
 

Transition Phase

  
  • Feet and legs stop steering
 
  • Glide neutrally in wedge position
 
  • Prepare to steer in opposite direction
 

Step Turns

Preparation Phase

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  • Erect torso
 
  • Head up, looking downhill
 
  • Hands low, in front of body
 
  • Legs flexed at knees and ankles
 
  • Feet apart in wide parallel stance
 
  • Glide in a straight run
 

Execution Phase

  
  • Torso and hands move in direction of turn
 
  • Hips and knees swivel in new direction
 
  • Glide on outside flexed leg
 
  • Ski edges slightly
 
  • Slightly lift inside leg and change direction of ski
 
  • Push off outside ski gently
 
  • Outside ski lifts off ground
 
  • Take small step sideways onto inside ski
 
  • Hands move in direction of turn
 

Transition Phase

  
  • Outside leg steps parallel to inside ski
 
  • Glide briefly on both skis
 
  • Legs remain flexed at knees and ankles