How to Advance Your Cross-Country Skiing Technique and Speed

By extending your glide and retaining momentum while nordic skiing, you will find that speed and fluidity become more natural.

Difficulty: Moderate

Instructions

Things You'll Need:

• Cross-country Ski Equipment
• Ski Clothing

1. Find a trail that you already feel comfortable with. A mild slope downhill with a good track is the best terrain for trying new techniques.

2. Get into a solid rhythm of kick-and-gliding down the trail. The pace of your strides should match your pole plants.

3. Extend your pole plants as if you were throwing the poles behind you. You can actually let the handle of the pole free from your grip, leaving only the straps attached to your hands.

4. Try planting both poles at the same time, giving you an extra push to extend the gliding motion.

5. Kick one foot back and then match your feet as you give a strong double pole plant.

6. Repeat the kick with the same foot several times in a row before alternating to the other foot. This motion will increase your glide distance and save energy. Get into the rhythm - you will find that even though you are skiing quite fast, it is relaxing and easy.

Tips & Warnings

• When you are really cruising along the trail, try the double pole plant without kicking at all. A good sequence might be three pole plants, one kick, two more pole plants, kick, etc.
• Practice alternating your rhythm, kicking and pole plants in any way that makes you feel fluid and relaxed. Momentum and glide become easy to retain once you are up to speed.
• Cross country skiing is a physically demanding sport that could result in serious injury. We recommend that you seek the proper equipment and training before undertaking this activity.

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