U.S. Ski Team coach Bryan Fish, in the video below, shows the fundamental body positions and movements for classic skiing technique. he breaks down the video into two main parts:
Fundamental body position
- Weight comes forward on balls of feet
- Be nice and relaxed and supple at the ankles
- Knees and hips are in a relatively neutral position
- Shoulders shold arch forward (think Neanderthal position)
- Hands just hang down to the side
- Chest is open
- The head is facing actively forward - not facing up, not facing down.
- The eyes should be looking about 15 feet (4.6 meters) in front of you.
- Core compression: Flex at upper torso, not flexing (hinging) at hips. Do a crunch!
- Pendular arm swing: Swing from the shoulders, straight forward and straight back. Drive from the shoulder.
- Pendular leg swing: The lower body is more challenging that skating. There's a pendualar swing of the leg, driving from the hip.
- Quick impulse kick: Second, there's weighting one foot. It's a flexion of the knee and ankle down as a quick impulse kick, as if you were trying to squish a bug. Strike down not back. You need to set the wax. A forward lean at the ankles will make the body go forward.
- Extension: There's an active release. Drive and release and relation of the arms and legs. This active relaxation lets the muscle re-oxygenate.
Here's the video: