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 90o.
- 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 90o.
- 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.
