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Skate & Classic Technique Tips
Sat, Jun 16, 2001 - By Mike Muha
Skate and classic technique tips from the 2001 XC Oregon Spring Race Camp.
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
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.
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
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.
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.