Double Poling

http://fasterskier.com/2009/09/torin-koos-usst-training-videos-double-poleclassic/

This is a link to watch some stuff about the kind of skiing I am talking about.

*A word of warning, that longer poles and elbows held higher then what you are used too, might injure your rotator cuff frontal shoulder muscles.*

A newer Double Poling progression.

The most important aspect of the double pole, is that the hips are passing the ankles forward , and you are falling on your poles, applying backward not upwards push on the poles. Using longer poles especially for classic will certainly help.
Gravity and body weight should be used, before any muscles are applied.
Now to the teaching aspect.

1) First I have 2 students face one another and they practice falling forwards from the ankles (static). Tell them that their body is a like a straight board and the only hinge is at the ankle. Stretch the stomach and squeeze the cheeks, is helpful imagery. They should only be falling forward a few inches to get the feeling. Be sure that the timid ones do not bend at the waist, and stick out their butt.

2) Have them do the chicken peck, by pretending that there is a rope tied to their forearms. Their hands stay beside their shoulders and they fall on their poles, with elbows out just a little, for this exercise. It is just a small movement of a few inches, no more then 6 inches, max. The stomach muscles must be stretched when they peck onto the poles.

3) Now extend their elbows forward and bent at around a 90’ angle. Do the pecking again, and only have a movement of about a foot. No muscle, just gravity and body weight. Fall on the poles concentrating on beginning with a stretched stomach and squeezed cheeks. They should have a feeling of their centre of gravity, (belly button) being behind the ankle, over the ankle and then ahead of the ankle. There should be conscious awareness of the angle changing at the ankle. If there is no changing ankle angles, then they are not falling on their poles in the hip forward position.

4) Now have them think about raising their elbows and having chicken wings. Perhaps saying that their elbows should be up and out, and the hands well inside the plane of the elbows would be helpful. Remind them that the push is straight forward and back. Recovery of the pole is straight forwards and upwards again. There is no position where you stand up, but you immediately go into a falling forward position again. Avoid standing upright first as this will avoid the C back curvature and back pain. However as you are coming up, there is a feeling of floating.
Remind the skier to plant their poles close to their skis. Many plant their poles over a foot from their skis, which they are using for balance. Unless the skier has exceptionally large shoulders the pole baskets should be within 4 inches (10cm) of their skis.
This movement also seems to correct those who have a tendency to tripod, for balance.

5) Elbows drive back till just past the trunk, but the hands recover somewhere around the thighs or just behind the thighs. Any movement past the thighs is triceps which is a smaller muscle.
Gravity>Body weight>big muscles (stomach, lats)>small muscles (Triceps)> straight and true> pre-stretch a muscle for a stronger contraction.(stomach, lats )

6) Next we need to have a dropping motion unto the poles, by a slight collapsing at the knee. This should only occur, after initial gravity unto poles has taken place, and hips are ahead of the ankle. I do not recommend much of a knee collapse, because then the leg muscles will be working harder to straighten again. But loading of the poles, is assisted by a collapse at the knee.

7) As an exercise, have them leap forward on their skis, with the actual skis coming off the ground. This can be toned down a bit, after they have the feeling, to just having a good heel lift. Many find this exercise hard for first 50 meters and then the timing comes, and it is not that hard.

8) Do the same exercise on a gradual rise, with the leaping off the skis. See how far they can go up a steeper hill. Awesome for specific strength training.

9) This double poling action with elbows held wider exercise, is designed for a higher turnover and uses less strength.

Skiing is constantly evolving and more changes are inevitable.