Nordic Skiing and Single Kick Double Pole Tidbits

Mastery of this technique indicates that you learned balance on your skis. If need be, review your double poling and classic skiing again.

So let's try to remember some of the points that were covered in class today.
We started off inside, learning the static position and timing of this movement.
KICK, GLIDE, POLE, GLIDE!! That is the mantra that is needed, to learn the timing correctly. 

Out on the grid with a slight downhill you learned how to single kick without poles. Imagery included being a tree hugger or a orchestra conductor. You tried to say chop,chop or sing a few notes of a song while in the extended position. You diagonal strided on the way up, and and single kicked double poled, on the way back, both without poles.

Next the poles were added to the mix. The familiar mantra of hips behind the ankles, over the ankles, and ahead of the ankles were constantly emphasized.

The imagery of a strong rubber band being connected between the elbow and the hip was relearned. If the bent elbows (at least 90') comes forward, then the hips are pulled forward too! Do not think of reaching forward with the hands. Think of your elbows going forward, then down and back, with the hands pulling on the back of the ski pole straps as you transfer body weight, and then power into the snow. That is why you must adjust the pole straps properly.

The ability to be on one leg with hips coming forward ahead of the ankles, with both the other leg and elbows stretched out, requires you to be well balanced. If this cannot be mastered, it is best to start from scratch again, with one ski and no poles.

Other imagery used, was to stretch your stomach muscles, and squeeze the Toonie with the butt cheeks, to help with hips coming forward. A stretched tummy will crunch stronger, as well pulling the hips ahead.

I recommend hips coming forward as elbows come forward, so there is not an actual standing straight up phase, as people tend to arch their back and get back pain.

During the glide phase weight goes to the heels, for a short period of time.

You explode when the kick and poles contact snow, and RELAX when you are outstretched in the glide positions. Its only when the body parts are extended, that the lactic acid can be flushed out of your system. There must be a relaxed phase. even if its just for a moment.

Have Fun, Go Ski!!