Technique 

Skate technique overview

Two Skate (V2 alternate) for slight downhills or flat surfaces

One Skate (V2) to pole on each side of our skate. Goal is to use this in races!

Offset (V1) as our uphill ski technique

Skate technique comparison of timing, uses and variations of skate technique

Diagonal skate, V1, V2 alternate, V2 and Free Skate techniques explained

V2 Skate: Continuous bending and stretching of the body, similar to double pole to increase power and glide.

1. Forward body position (nose, knees toes alignment)

2. Forward hips relative to hips

3. Torso angle, forward lean, even in the tall position

4. Foward weight is more important than getting tall for beginners, weight front part of the foot

5. Flex in hips, knees and ankles

Three phases of glide and drill to practice:

1. Extension glide

2. Weight transfer glide

3. Pole glide

Drill: Fast Feet (Quick hops) and Long Glides 

Considerations: 

• Fast feet: Spending time skiing at higher speeds, mechanics for racing speed

• Long Glides: Useful for conserving energy and efficiency of motion

Classic: 

1. Nose, Knee, Toes

2. Throw a Cup of Water

3. Balance a cup of water on head

Double Pole: Fundamental for both skate and classic technique but can be used as a fast technique in classic ski races on flats and smaller uphills

1. Weight transfer (up and forward)

2. Push off

3. Glide

Use before a double pole workout

1. Body Position

2. No pole Double Pole

3. Short Compressed Double Pole (little follow through)

4. 10m on, 10m off: Short compressed and then full follow through

4 tips for new skis in diagonal stride for uphills

1. Body position (slouchy)

2. Glide when you step (shuffle, shuffle, glide drill)

3. Transfer your weight (nose over each ski)

4. Flex / bounce to compress the ski (squish the bug)

via j0han0lss0n on Instagram: 

Diagonal. The masterclass of skiing. The most aesthetic form of ride, and also the most entertaining and harmonious... When it's just right. Because when something complicated doesn't work, it's rather the opposite: Frustrating.

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Here are some tips on how to sharpen your diagonal, and what to consider:

- Too many focus too much on the sticks. Watch in the clip how the hand passes the leg LOWER on the return way than in the pull. So the shoulder should be relaxed and the hand is swinged forward uncomplicatedly, to land the rod in the right place. The steeper the hill, the lower the handicap in front of you so that the elbow can always pass your upper body.

Why? Try jumping on a leg with your elbows along the body, and then where they may speed up behind the body. The power difference is obvious!

- The power of the delay can almost exactly be mimicked by a one-legged jump. Stand still on one leg, jump and land on the other leg. Feel where the shootout starts.. That's right: with the upper body!

- Many talk about "forward with the foot". No, with the foot far forward in a sitting position you don't get any power... You should straighten the leg on which you are standing, in order to then be able to do a one-leg jump starting from the torso.

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Your exercise will be to start each roller skating and ski session with 5min diagonal on the plate, without rods. Relax and reflect in which position your arms generate the most power. (Correct answer: Swinging down the hill)

Skip to 5:16 to see just the uphill and downhill techniques

Skipping Drill to improve timing, power and flexion and extension in lower body.

Thinking through  where you are bringing your kicking foot to to maximize uphill kick

Liquid wax application (regularily)

Hot wax every few weeks!

1. Clean ski with brush, drip wax sparingly, keep iron moving!

2. Groove scrape, set ski aside to cool

3. Scrape ski with sharp scraper, tip to tail

4. Fine steel/copper brush (2 passes)

5. Stiff nylon / horsehair (one direction)

6. 3rd: Soft nylon (scrub)

1. Helmet, gloves, road tips on poles, not just regular ski poles

2. Put them on in grass first, then put poles on

3. Start with legs first, then bring in poles

4. Stopping techniques

5. Find a safe spot, know your route well

Good tips for nutrition and energy consumption leading up to race day:

• Good balanced meals in the days prior to the race

• Day before starts with a good breakfast, water throughout the day, proteins and carbs.

• Conserve energy in your race--better to start conservative and finish fast than the opposite.