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The Beginners Survival Guide to Cross Country Skiing

  1. Introduction & Equipment Sizing
  2. Boot/Binding Combinations

Part 1
Skills For Flat Terrain

  1. Basic Diagonal Stride
  2. Adjusting Pole Straps
  3. Arm Movement in the Diagonal Stride
  4. The Double Pole
  5. Kick Double Pole

Part 2
Skills For Uphill Terrain

  1. Uphill Diagonal Stride
  2. Edging your skis for control
  3. Side Step
  4. Herringbone

Part 3
Downhills & Turning

  1. Getting Up From a Fall
  2. Kick Turn
  3. Track Snowplow




Part 1: Skills For Flat Terrain
Level: beginner

Efficient Double Pole

With the sport of cross-country skiing splintering in two directions: the freestyle of skating, and traditional techniques, there will always be one maneuver that both types of skiers will use. Traditional skiers should use it on downhills in place of the diagonal stride where balance is difficult to maintain at high speeds. Skaters use it constantly due to the fact that the majority of skating moves require its use. This very old maneuver is the double pole.

For an efficient double pole think Stand up and Compress.

Use the Double Pole to maintain speed in flat and slightly downhill terrain

The double pole begins in a standing position. Reach the arms forward while keeping them comfortably bent (PHOTO 4a). The poles are slanted back and pole tips planted near the feet. Our legs should be slightly flexed but ridged for the entire push.

With help of a hinging motion from our hips, as if we were bowing to the queen, push down on the poles with the weight and muscles of the upper body (PHOTO 4b-c). As we compress and begin your push down, the angle of the arms and back should stay the same until our back is almost parallel to the snow. Now continue to push back with the hands for a complete follow through of the poling motion (PHOTO 4d).
For best results keep a consistent rhythm. Bring the hands forward to straighten up then plant the poles and compress, pushing our hands down and through (PHOTO 4e).



CLASSIC TECHNIQUE: Diagonal Stride; Adjusting Pole Straps; Arm Swing; Double Pole; Kick-Double Pole. CLASSIC UPHILL TECHNIQUE: Classic Uphill Diagonal; Edging; Side Step; Herringbone. DOWNHILLS AND TURNING: Getting up from a fall; Kick Turn; Track Snowplow; Five Tips for the Diagonal Stride; Kick Double Pole. SKATE SKIING: Ten Tips for the V-1; V-2 skate technique; Marathon Skate. ALL AROUND: Stationary Turns; Step Turns. RESOURCES: Nordic Glossary; 20 Q and A; History of Cross Country Skiing

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