PRACTICE DRILLS

Free Ski

• At least 12-15 turns, as many as possible - Always turning, never straight

Athletic Position (Jump, knees apart, hands out front)

- Roller knees 59

- Hands all over - hips, Cossack, behind head, above head 16-19 - Railroad Tracks 28

Ankle Flexion (lean forward from the ankles, not waist)

- Press on the front of your boots

- Pull your toes up

-Slide your feet back

Hands and weight Forward (with still upper body)

- Drive the Car/ Don’t Spill the Coffee

- Horizontal Pole Drill (try tipping up the inside end) 

- Picture Frame Drill (frame the finish) 25

- Hip lift (poles under bum) 22

Upper Body Still and Facing Downhill

- Schlopees

- Pinch together your “tickle area”

- Drive the inside arm forward/cheers toward the finish

- Pull up inside hip (or arm or shoulder)

- Pick up back of inside ski

- Outrigger with poles

- Victory (Poles above head, arms Y) 24

- Hockey Stops, upper body facing downhill 40

- Rainbow Arms (no poles, arms up in transition, outside arm down in turn) 44 - Airplane Arms (Fly toward finish, outside arm leans down hill) 46

Turn Early (push in first 1/3rd of turn)

- Pole plant early

- Push and glide, carve turns

- Hockey skate down fall line (not steep) 27 - Step step arc 31

- Use outside ski only 58

Other Strength Drills

- 1000 Steps (Jog while skiing turns) 13

- Hoppsving (Hop lots while skiing turns) 14

- Hop turns (Hop once per turn, body facing down hill always) 

- Jump turn (Hop once right at the transition) 45

Other Fun Balance Drills

- One Ski 33

- 3 of each one skiing 32

- Whirly Birds (ski in 360’s), alone 38 or w/ partner 

- Falling Leaf

- Ski backward 37

Other Things to Practice

-Starts

-Skating

Figure 8 Skating 29

 Here is a great manual for drills.  The numbers above correspond to the pages that the drills are described in this manual. https://mhrccoach.files.wordpress.com/2010/09/cscf-drill-handbook-and-course-setting-info.pdf