Single kick, double pole

Review the classic stride.
Review the double pole.

Try using a static position with 2 students facing one another. 2 hands in the air, elbows bent, and one of the skis held back behind them. They need to have an understanding of what the position will feel like in the first glide position.


The mantra is kick, glide, pole, glide. Many people do just kick, pole, glide which is incorrect.
They should be able to count 1,2,3 in that first glide phase. Use imagery like a conductor directing an orchestra.


Have them go down a slight incline or on the flat with no poles doing the single kick double pole. The whipping upwards of their hands will move them forwards.
They can also imagine hugging a tree for the forward position, i.e. elbows out and hands shoulder width apart.
In that first glide phase, you float and glide before doing the double pole.


Be aware that you are always leading with the belly button. There should be no curvature in the lower back (do not be upright), but be leaning slightly forwards from the ankles as you initiate your poling, and fall on your poles using gravity, core, body weight in each cycle.


Anytime you are gliding the weight is too the heels, pulling up on the toes. Always remember that the angle at the ankle, constantly changes, depending on where you are in the cycle, from center of gravity, behind the ankle, over the ankle, and then ahead of the ankle. The actual power of the poling action occurs just as you are falling forwards. This also will keep the feet warmer.

-Alternate the single kick phase using one leg, then the other to kick with, do not favor one leg.

Practice doing a high tuck, poles tucked in against the body, every few single kick double poles, and try to reduce the number of poling actions that you need to take, especially when it is windy.
Practice doing synchronized single kick double poling too, in a train, just like double poling.

Remember that the leg and foot that is going to kick, slips slightly ahead, about a foot or so, to allow more time to allow the wax to grip, for a kick.

When they have mastered single kick double pole without poles. you can then add the poles for real. Never add more to a movement, until the student has mastered the basics. Add one body part at a time till they have it.
Many students are weak on one side or the other, so watch and be aware of this, and try to correct the weak side.

A leg coming down too soon, or an arm flailing outwards or inwards, will be a quick indication of correction needed.

When to use the single kick double pole is usually determined by many factors. Your strength, speed of your skis, type of snow conditions and the track conditions are just a few suggestions. Single kick double pole should almost always be used as a gear between double poling and diagonal both as you speed up or are slowing down.