Skate & Classic Technique Tips

Sat, Jun  16, 2001 - By Mike Muha

Skate and classic technique tips from the 2001 XC Oregon Spring Race Camp.

Skating

• A flat ski is a fast ski (start with a flat ski)
• Good, solid weight shift (transfer)
• Keep good alignment with the shoulder and hips.
• Start the poling action with your head looking up - this allows for good breathing and free momentum when you drop it.
• Stay on your "hang-arm" or "poling side" long enough - don't twist off too early. [Down and over while applying poling power, then up as the ski free glides]
• Try not to let your knees "buckle" in.
• Start the poling motion with rounded shoulders and squeeze your stomach - use your upper torso.
• In V1, keep the "hang-pole" pushing in the direction of travel.
• Arm angle should start at around 90^o.
• Head should make an oblong motion in the completion of the movement in V1.
• In steeper hills, push your knee forward for extra free glide.
• When finishing your poling, don't over-exaggerate the release.

Classic

Diagonal

• Good weight shift will make the ski easier to kick.
• Reach from the shoulder (let your shoulders rotate).
• Start your pole plant at around 90^o.
• Use your stomach and upper torso with the initial pole plant.
• Good hip rotation to help with the weight shift.
• Foot should be "in front" when starting kick.
• Let knee flex when kicking - don't kick with a straight leg.
• Let recovery arm swing through like a pendulum.
• Keep your head up.
• Keep your shoulders rounded.
• Don't stand too upright or sit too far back.
• Ski fluid, relaxed and rhythmic.

Double Poling

• Throw weight forward from your waist.
• Keep head yup to start.
• Reach with your elbows and let your shoulders roll forward.
• Keep knees slightly flexed and relaxed.