Technique Toolbox.xlsx

	A	B	C	D
1	Table 1
2	One skate	Legs only	Double Pole	Skiwalking/bounding/ moosehoofing

3	Hips and shoulders up and forward	Picking apples - preload and explode	Practice the set position on grass	Ski Walking Technique: https://youtu.be/LzlGkpAL5ec
4	Lift-pole-step; lift pole, pole step, airplane with lift pole step	Soldier Salute - high on hip	= ankle, knee and hip flexion, shoulders and hips forward.	Bounding - is a very explosive movement like sprinting.
5	Hands high, hips over toes just before DP	Skate hop skate - weight transfer + balance	High hands	Ski Striding is more of a running motion has hang time, bounding lite - for distance
6	Pole plant when skis are closest - narrow V	Airplane + step forward	Engage shoulder, back, core, gluteus and hamstrings.	Ski-walking - looks more like walking and can typically be done in Z1 on hilly sections No hang time
7	DP and leg push are completed almost simultaneously	Snappy push to side and narrow V	Knee flexion at start. Flexion of ankles may result in heals off ski	Hang time is the glide
8	Weight transfer to a flat gliding ski	At initiation skier remains low with pronounced flexion of ankle, knee and hip	Pole drive is down
9	Leg recovery - foot passes underneath hip of that side	Complete weight transfer to each ski - ski is flat	Elbows can be forward and wide or forward and narrow
10	Must maintain a long glide phase.	Push through ball of foot + push is to side	Practice on a grade	- In Ski Walking, we are emphasizing the “kick” portion of classic skiing, but are not able to represent the “glide” portion of classic skiing.
11		Skier becomes tall with hip action up and over foot		- Kick initiates by flexing at the knee and ankle (weight in the ball of the foot). The impulse of the kick happens when the foot is right underneath the hip.
12		Narrow v at initiation.		- Athlete extends their leg completely behind them (glute engagement is key here!)
13		Skier should look like he/she is stepping forward
14				Drills:
15				- Athlete standing on one leg, athletic position, bouncing by driving knee down and feeling the weight in the ball of the foot.
16				- Athletes over exaggerate one kick at a time to feel the impulse happen when their foot is right underneath their hips
17				- Athlete sequence the kicks together into a fluid motion but keeping the impulse (driving knee down, weight in ball of foot, flexing ankle) of the kick strong
18				- Athletes feel glutes engage to finish the kick with a straight leg
19				- Athletes feel their knee and hip drive forward leading into the next kick.
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