Nordic Dash

Goal

The stride phase begins at the feet-together position with the hips and COM are ahead of the ankle joint. The foot lands using a strong downward vertical action.

Helps when a skier drives foot uphill too far causing slipping.

Details

Skis off. Ask skiers to lean forward from the ankles as if they were going to tip over. Ensure they are not "bending" forward. As they lean forward, they must step to stop from falling. This is the forward position we are looking for while skiing.

Next, select gentle uphill terrain. Have skiers practice doing a running action to move up the tracks. Marry the two tasks so that the skier leans forward and then starts to 'run' up the hill.

Next, change the run to a push and glide (skis on).

Manoeuvres

Skill

Note: Tasks can be adapted to different manoeuvres, skills, and skiers. Try them. Be creative.

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