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The Way We Do It: Technique with Trond Nystad
The Way We Do It…
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\r\nTechnique With Trond Nystad
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\r\nBy Trond Nystad
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\r\nTechnique is an important part of skiing, but not the most important part. Too many people strive to have perfect technique before they have prepared perfectly (i.e. trained well). So before you set out to perfect your technique, make sure that you have the strength and fitness to be able to perform perfect technique.
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\r\nOn the World Cup circuit we see a lot of different techniques, some good and some pretty horrible. The ones that do not have the best technique have to compensate with being more fit than any of their opponents. There are always disagreements on how to perform the best technique and that is probably because we see a variety in the technical solutions by the best skiers in the world. Fact of the matter is that we are not all alike. Some people are short, some long and some are strong in their core and others again in their legs. Technique is built on a few solid ground rules and a good mix of individual components. So when the US Ski Team is training technique we are striving to help the athlete with the 80% and let them figure out the 20% of personal technique. For all of you who like to discuss technique, this is not a piece that is put out there to disagree with anyone, rather a insight into what we are working on…happy reading.
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\r\nGeneral:
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\r\nSkating and classical skiing share a lot of the same ground rules. We often see the same “mistakes” by athletes in both techniques. So when looking at video or analyzing technique try to find out if there are things that can be fixed that are common for both styles. We are focusing on the following for all techniques:
\r\n1. Keep a forward position/fall.
\r\n a. Round off the upper part of the back/shoulders
\r\n b. Have a good knee angle
\r\n c. Use a good arm swing (as opposed to a lift)
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\r\n2. Quick application of force to achieve power.
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\r\n3. Good weight transfer.
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\r\n4. Complete each movement.
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\r\n5. Link all the movements up such that the skiing is fluid and dynamic. This is much the same as bikers trying to bike circles and not squares.
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\r\n6. We are either setting up for the next kick or kicking. There is no inactive glide phase.
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\r\nClassic Skiing:
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\r\nClassical technique is supposed to be very powerful. The goal with all techniques in classical skiing is to be able to have a powerful and snappy kick/arm movement. We tell our athletes that after a session of classical skiing the balls of their feet should hurt. So although they are out skiing easy, the movements should be quick and powerful. The countermovement – such as the arm swinging forward – must also be quick. It is not enough to think of snappy movements only when applying power. If the recovery of the leg/arm is too slow, the subsequent arm/leg movement will be slow as well.
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\r\nStriding:
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\r\n1. Complete weight transfer from foot to foot. The skier has to be on top of the kicking leg to be able to get max power out of the kick and to get the skis to kick. When the skier has full weight transfer the knee and hip is aligned with the toe.
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\r\n2. The skier must swing the arm from the shoulder. We try to lead with the shoulder to create a low, quick and powerful arm swing. A powerful arm swing helps with compression, weight transfer and a forward position.
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\r\n3. When the forward arm swing is completed the hand should be in front of the shoulder and not too far forward. How far is too far? Each skier must find the most powerful position for them.
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\r\n4. As soon as the ski pole enters the snow there must be a quick application of power. Too many skiers forget to use their upper-body (core, back, arm).
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\r\n5. After completing the kick, the leg must be swung forward quickly. A fast leg recovery will aid in the compression/kick phase and help drive the skier down the trail.
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\r\n6. The “glide” leg is for a split second in a bent position and then just before the kick the foot is brought forward in a snappy movement to maximize the force in the next kick. When looking at video one should see that just before the kick happens there is a slight forward movement of the foot such that the leg straightens (some straighten the leg completely and others just some).
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\r\n7. The body must be kept in a forward stable position/there should be a fall forward. It is important to round of the shoulders. To do this, do not look too far forward. In the beginning you can fix your vision on your ski tips.
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\r\n8. All of the aforementioned steps must happen without
\r\n a. the body bobbing up and down
\r\n b. hips or shoulders twisting
\r\n c. bent leg (biking or running the leg through) on the return
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\r\nDouble pole
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\r\n1. Arms must swing from the shoulders.
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\r\n2. The forward body position starts as soon as the arms swing forward. Remember to keep the head down throughout the cycle.
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\r\n3. One must roll up on the forefoot to achieve max forward position.
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\r\n4. Hands end up in front of the shoulders with a slight to considerable bend in the arm (in the “power position”).
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\r\n5. Poles plant roughly 90 degrees to the snow.
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\r\n6. Initial push is with the core/stomach muscles, then finish of with lats/arms.
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\r\n7. Complete the motion with the arms (depth of stroke is dependent on speed and terrain).
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\r\n8. Arms pass around the middle of the thighs, but this will depend on body type and terrain.
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\r\n9. No stopping or pause throughout the cycle.
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\r\nDouble pole with kick
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\r\n1. Arms must swing from the shoulders in a snappy/powerful manner.
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\r\n2. Body is kept in a stable forward position. If the speed is high there can be a little bit more movement in the upper body, but in general the movement in the upper body should not be very pronounced.
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\r\n3. The kicking leg must be slipped forward just before the kick starts.
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\r\n4. There must be complete weight transfer onto the kicking leg (the non-kicking ski will have no weight on it).
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\r\n5. The kick should be extremely snappy and powerful (at the same time as the arms are swinging forward). We refer to this fast arm/leg movement as opening up fast.
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\r\n6. When the kick is completed and the arms are in front one must bring the leg back quickly and the arms/core must be brought back quickly and powerfully. We refer to this as closing quickly.
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\r\nSkate:
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\r\nIn all skating techniques one must have a forward, stable position where one can generate power without being static. Legs, core and arms must work together to create force. Keep in mind that it is just as important to learn where to use each technique as learning the right technique.
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\r\nV1
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\r\n1. Hang arm in front of the shoulder and not too far forward or out to the side. Each athlete must find their power position with the arm. Some skiers have the hand as close as possible to the shoulder/head, whereas others have it a little more in front.
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\r\n2. The non hang arm should not swing too far across (in front of) the chest. This is to avoid rotation and max utilize the arm power.
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\r\n3. Both arms swing from the shoulders, along the body.
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\r\n4. One should hang quickly on the hang arm and not try to follow the arm through/down with the upper body.
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\r\n5. Legs must be placed in a position where one can launch a powerful kick immediately. This means that the leg cannot be placed too far up the hill (not too big a step forward) and not too far into the middle (do not adduct the foot under the body). The knee must drive forward (sharp angle at the ankle and knee).
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\r\n6. Kick starts as soon as the ski hits the ground.
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\r\n7. Body kept in a forward falling position.
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\r\n8. Stable body. Minimize rotation in hips and in shoulders.
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\r\n9. Avoid stepping way up the hill.
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\r\n10. Do not pick the ski up into the air. The ski should be “dragged” forward low to the ground.
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\r\nV2
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\r\n1. Arms must swing from the shoulders in a snappy/powerful manner.
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\r\n2. Body kept in a forward falling position.
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\r\n3. Weight transfer is important. One should as much as possible be on top of the ski, but the steeper it is the less weight transfer one will have. One must feel the weight on the whole foot and not only on the inside of the foot.
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\r\n4. Make sure to not fall from ski to ski, rather the weight transfer should be initiated by the kick.
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\r\n5. Legs must be placed in a position where one can launch a powerful kick immediately. This means that the leg cannot be placed too far forward and not too far towards the middle. (No “clicking” of heels – as dictated by steepness of terrain / skier speed).
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\r\n6. As the arms move forward, the whole body is coming up (and forward).
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\r\n7. The kick is launched powerfully when the body is on top of the ski. The initial power must be maximized.
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\r\n8. The kicks must be completed. One should think of kicking all the way through.
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\r\nV2 alternate
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\r\n1. Arms must swing from the shoulders in a snappy/powerful manner.
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\r\n2. Body kept in a forward falling position.
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\r\n3. Weight transfer is important. One should as much as possible be on top of the ski, especially on the poling side, but the steeper it is the less weight transfer one will have. One must feel the weight on the whole foot and not only on the inside of the foot.
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\r\n4. Make sure to not fall from ski to ski, rather the weight transfer should be initiated by the kick.
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\r\n5. The kick is launched powerfully when the body is on top of the ski. The initial power must be maximized.
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\r\n6. The arms should never stop. The arms go straight back, then straight forward again.
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\r\n7. The arms work in synch with the legs. The leg on the non poling side should be unloaded (kicked) in synch with the forward arm swing. Do not stand up on the leg.
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\r\n8. The kicks must be completed. One should think of kicking all the way through.
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\r\nHappy skiing. Try out some of these steps and add your own flavor to optimize your own personal technique.
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Written By: TNystadDate Posted: 8/16/2004Number of Views: 411
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