Ski Your Best
Classic Skill Building

LESSON PROGRESSION IDEAS

BALANCE

Start on flat terrain with no track. Warm up with the following tasks:

• Without poles, skiers Kick-kick-GLIDE by taking two small consecutive short kicks with the third stride being an exaggerated glide. Focus on moving the Centre of Mass (COM) forward and on top of the Base of Support (BOS). Shoulders are level. Five and Glide

• Without poles, skiers do the High Five with their leading hand in a relaxed high five position at chin height while their trailing arm swings back as they stride. 

• Without poles, move into a track with a slight uphill, have skiers experiment with adjusting their stance in relation to the terrain and their grip zone. Skiers will need to have a more upright stance going uphill whereas going downhill they will need to be more forward.

COORDINATION

Move to false flat terrain using the downslope to promote gliding and the upslope to promote kicking. Have skiers experience the different rate and rhythm of moving their arms and legs opposite to each other:

• Long & strong going downhill - watch for continuous movement with no pause. 

• Short and steady going uphill - watch for a continuous turnover with some distinctly shorter pole/kick cycles.

PROPULSION

Progress to a mix of terrain, flat to gentle inclines using the following tasks that incorporate decision-making:

• Both arms and legs contribute equally to forward movement. Shifting gears, Trail scanning

PRO TIPS

• Ask more leading questions as a way to gauge learning and understanding. 

• Vary the terrain.  Progress to uphill terrain as skills improve.

• As the slope increases, maintain grip with shorter, quicker strides. Short & sweet

• Watch that the skier's torso becomes more upright as the slope increases, adding more downward force and grip. Squish the bug, Countdown

LESSON PROGRESSION IDEAS

BALANCE

Start on flat terrain with a track. Warm up with the following tasks:

• Have skiers experiment with double poling with balancing first on their heels, then arches, then their forefoot. Let them share their experience and discuss. Find the Button, Rocking Chair

• Have skiers try initiating the pole push with elbows bent and with arms extended. Discuss what feels stronger and more aligned. T-Rex vs Frankenstein

COORDINATION

Continue on false flat terrain with a track, then progress to no track.

• Upper body rises before hands begin to rise: Recruit bigger muscles before small. (torso before hands)

• The core and hands lead the push phase: Recruit bigger muscles before small. (torso before hands)

• Drop with upper body, push with poles, raise body and raise arms. Use a 3 beat breakdown of DP – do poling motion (beat 1), stand up (beat 2) and recover arms (beat 3) 3 Beat

PROPULSION

• Have skiers experience poling only on one side for three pushes then switch to the other side for 3 pushes, then both arms at the same time. Emphasize using big muscle groups first then finish with small ones (back / core / shoulders/ elbows / wrist).

PRO TIPS

• Emphasize engaging big joints/muscles first and finishing with small joints/muscles. 

• Select appropriate terrain. Slight downhills allow for gliding more easily, while slight uphills provide a challenge and encourage better alignment. 

• Anticipate different paces of progress.

• Create “early wins” for continued motivation and engagement.

LESSON PROGRESSION IDEAS

BALANCE

Warm up on flat terrain then move to a gentle slope as you complete the following tasks: 

• On flat terrain, skiers place their weight on one ski while turning their other leg from the hip socket, resulting in the tip of their ski moving inward and the tail of their ski moving outward, forming a ½ wedge. Try both sides.

• Next, from a straight run on a gentle slope, have skiers repeat the same movements, letting in the ½ wedge ski brush across the snow. Try both sides.

• Next, have skiers brake with the ½ wedge ski. Try both sides. 

• Back on flat terrain and in the tracks, practice balancing before stepping out. Double pole to create a modest glide. While gliding, lift one foot to balance, and then the other. Repeat. 

COORDINATION

For description purposes - imagine the track is set on the right hand side of the trail. Adapt the instructions to your real-world terrain.

• Using a track set on flat terrain, place one ski in the right track and the ½ wedge ski outside of the left track. Try both sides.

• Pole, pole, stop! -  On flat terrain, have skiers double pole in the track then use a ½ wedge to stop.  Skiers determine how fast they wish to go and how quickly they wish to stop.

• Go, go, stop! – On a gentle slope, skier descends and stops using a 1/2 breaking wedge on a command from the instructor.  As skill increases, encourage skiers to move faster before stopping. Variation: Go, go, slow. Skier uses a 1/2 breaking wedge to slow and manage speed on straight runs and around corners.

DIRECTION CHANGE 

Key points to remember when the track changes from straight to moving around a corner:

• The ski in the track will experience additional pressure going through the corner.

• The 1/2 wedge ski will require more turning effort with the entire leg.

• Keep the ski tips even.

• Vary the terrain. Change the slope and try different corners.

PRO TIPS

• Start on straight, flat terrain. Be safe and progressive with increasing speed and changing the arc of the track.

• Ensure shoulders/torso remains level and facing the direction of travel.

To improve stepping out of the track, introduce the classic lane change.

• This is practiced with 2 or more tracks (see video). Complete weight transfer from ski to ski is essential for success.

• As the skier moves back into a track, ensure the ski is placed at an angle to safely cover both tracks.

• Start from a stand still and on the flats. The ski angle decreases as skier comfort and speed increase.  

• Lane Change Game, Synchro Ski