Ski Your Best
Skate Intro 

LESSON PROGRESSION IDEAS

BALANCE

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

• Athletic posture/ready position with ankle, knee, hip flexion. Clock

• COM moves from ski to ski with each stride. Jump & hold

• Weight on forefoot. Leaning tower plus Shuffle step

• Strive for longer glides, as skiers get more comfortable. Countdown

COORDINATION

Continue on flat terrain or false flat to encourage glide:

• Aim for equal push from both legs.

• Arm action is rhythmical, as in diagonal stride. Hand Shake

• The working ski gradually rolls to the inside edge pushing off cleanly and evenly. Square Dancing, Circle Pursuit, Swiss Hop

• Facilitate edging the ski by skiing up a slight hill.

PROPULSION

On false flat terrain encourage forward movement by using the following tasks:

• Half skate using both legs, equal push: Half-and-half

• Push is directly laterally, heel comes off the ski early. Speed Skater vs. Nobleman

• Pull another skier using rope/or poles. Tractor Pull, Backwards Partner Push

Form circles and figure eights using pylons Circle Pursuit, Shifting gears

PRO TIPS

• Watch that ski returns underneath the body.

• Watch that skier lands on a flat ski to help the body stay aligned.

• Watch for the skier’s body to move across in the direction of the new glide ski.

• Ensure skier looks and feels balanced and weight is stacked.

• Encourage reflection and a positive experience.

• Anticipate different paces of progress and go back to basics until there is sense of skill acquisition or if skier is not progressing.

LESSON PROGRESSION IDEAS

BALANCE

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

• Muscles ON. From an athletic stance, the skier plants their poles to feel engagement of core and arm muscles. Push enough to break inertia. Cuckoo Clock

• Athletic posture/ready position with ankle, knee, hip flexion. Down Elevator

• Getting the weight on your forefoot. Max Distance

• Creating a strong pole initiation. 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. Max Distance

• The core and hands lead the push phase. Shifting Gears

• Drop with upper body, push with poles, raise body and raise arms.  Use 3 beat breakdown of DP – do poling motion (beat1), stand up (beat 2) and recover arms (beat 3) 3 Beat

• Muscles ON- From an athletic stance, the skier plants their poles to feel engagement of core and arm muscles. Stop and reset.

PROPULSION

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

• Both arms contribute to forward momentum. 

• The amount of arm extension is dependent upon skier tempo. Speed Zones

• Bring hands up and body forward by extending the ankle forward, plant poles. Cuckoo Clock

• Poles are loaded with body weight then ankles, knees and hips flex for propulsion. Deep breathing

PRO TIPS

• Focus on a stable upper body (core, shoulders, arms). This is key to the kinetic chain of using big to small muscle groups while double poling.

• Select appropriate terrain. Better to err by selecting easier terrain and ensure success than making it too difficult.

• Start in ski tracks and progress to no tracks.

• Anticipate different paces of progress.

• Create “early wins” for motivation and engagement.

• Ask skiers why is it better to have hands closer to the shoulders vs. way out front?

• Check that the skier’s pole length is appropriate for skating.