• Alex 50km Lahti Champion
    • Share your Best Ski Drills on Video!

      October 29, 2014

      Hello Coaches,

      We need your help! In an effort to provide all coaches with more resources and to tap into the collective knowledge of the Canadian coaching community, we are asking you for video of your best ski drills. The goal is to create a video library of drills and activities that coaches can use to teach or perfect fundamental skills at any stage of development. The video library will be accessible from CCC’s online Athlete Development Matrix, ie only accessible to cross country ski coaches who sign up for the Matrix.

      So do you have a drill to teach good body position in double pole? What about a fun way to help athletes learn balance and agility? If you do we want to hear from you! Please send us a video link to you teaching or demonstrating some of your best technique and skill drills.

      To show our appreciation, the 10 best videos will win either a pair of Bliz Team Canada sport glasses or a warm up piece from One Way.
      Bliz-Pursuit-XT-Team-Canada-2012-(1).jpgOW-Cata-Vest-(1).jpgOW-Calio-Pants.jpg

      We will compile all the videos we get and will determine what we could use as is or maybe use your ideas but re-film them ourselves to try to have a common standard of presentation across all videos. In any case be assured that we will ask for your permission before we use any of your materials. Hopefully this pool of shared resources will allow all coaches to add some new ideas and skills to their coaching repertoire.

      Details: Video submissions should be max 2min in length, with an intro, key points and an example of someone performing the drill. The video should be clear, stable, with good lighting and easy to understand. All athletes and coaches in the video should be wearing proper safety equipment as needed. Submit a video link (uber, coaches eye, sprongo, youtube, etc) to Mike Vieira at mvieira@cccski.com and we’ll take it from there.

      In broad terms below is a list of areas we’d like to see covered. Interpretation of these skills is up to you, so please be creative! If you see something else you think is important, please feel free to send us your idea and drill. Drills/activities can be on rollerskis, skis or on foot.

      Skate Techniques

      Balance and Agility: Any drill that is simple fun and effective at developing balance and agility. Balance drills should mimic real skiing position as much a possible.

      Offset

      Timing: a) Poles planted at the same time as gliding ski touches the snow. b) movement of center of gravity from one ski to the other.

      Body Position: Ankle, knee and hip joints are flexed as required by the terrain.

      Leg Movement: Maximum leg pushes on each side resulting in full extension of the pushing leg.

      Movement of Ski: Ski moves up the hill parallel to the ground (avoiding tips dragging in the snow).

      One Skate

      Timing:  a) Skier plants poles when the legs are close together.  b) Pole and leg push are completed almost simultaneously.

      Body Position: Good extension of leg and hip joints as well as high hands and arms at the start of poling and leg push phase.

      Leg Movement: Maximum leg push from each kick resulting in full extension of the pushing leg.

      Two Skate

                  Timing: a)Similar to One-skate on pole plant. b) arms recover as second leg pushes

      Body Position:  a) Skier assumes a ‘high’ position for the initiation of the poling motion with good extension of leg and hip joints as well as high hands and arms. b) Body compression results in a lowering of the body by the end of the poling motion.

      Arm Movement: Longer follow-through of arms and hands than for one skate.

      Leg Movement: Equal use of both legs in leg push.

      Free Skate

      Body Position: a) Low tuck with pronounced flexion at knees and ankles. b) Skier maintains good balance and makes complete weight shift from ski to ski.

      Arms Movement: Varying use of arms from relatively static position (tuck) to swinging to increase momentum.

      Leg Movement: Maximum leg push on each side resulting in full extension of the pushing leg.


      Classic Skiing 

      Balance and Agility: Any drill that is simple fun and effective at developing balance and agility. Balance drills should mimic real skiing position as much a possible

      Diagonal Stride

      Body Position: a) Skier commits weight fully to the glide ski with hips over ski. b) Forward body lean during preload comes from flexed ankles and knees (good athletic position).

      Kick: a) Center of gravity is over the ball of the foot at initiation of kick.  b) complete kick with full extension of the leg.

      Arm Movement: Shoulder reaches forward at pole plant, hand at shoulder height. Complete extension of the arm at the end of the push. 

      Double Pole

      Body Position: a) Hips, upper body and arms are forward and high to load the poles on pole plant. b) Flexion of joints in order, from largest to smallest. c) Upper body compression ends before the horizontal position.

      Lower Body: Slight flexion of ankle and knee joints during poling motion.

      Poling Force Production: At pole plant the shafts of the poles are nearly vertical, poles are planted parallel to each other and at shoulder width for maximal power transfer to poles (straight and back down).

      One-Step Double Pole

      Upper Body Movement: a) As the kick is initiated the arms and torso rise into a high double pole position. b) Upperbody compression ends well before the horizontal position. 

      Timing: Legs come together for glide phase as the double poling motion is completed.