CCC Technique Checklists
revised December, 2002
Proper technique is probably the most important component of ski performance. Skiing with proper technique will allow someone to ski quickly and it is imperative that skiers perfect the skills of the sport if they wish to be successful. Effective technique training is vital especially when someone is just being introduced to the sport. For beginners an early emphasis on balance and coordination (rhythm) in the movement, will allow the skier to develop the basics upon which solid technique can be formed. Emphasize a smooth, and powerful skiing action with each technique and a good weight shift from ski to ski to maximize performance.
Technique checklists serve as a guide to coaches regarding the key technique features they should view in the proper execution of technique. Coaches must remember that while generally passing through several key body positions is important, technique is more than body position. Technique also must be a smooth and powerful, rhythmic movement that propels the skier down the track in an efficient manner and effective manner. It is a matter of propelling your centre of gravity down the track and around the course as quickly as possible, given your present level of conditioning. If there is some question as to what is or isn't right with technique, remember to apply your knowledge of Biomechanical Principles from the coaching manuals and check the technique descriptions listed there, to assist you with the correct interpretation.
CCC will be adding visual content to these checklists over the next year, as part of the revision of the 3M NCCP coaching manuals. In general however as long as skiers acquire a good grasp of the fundamentals they will be successful. The fundamentals are clearly outlined in the present coaching materials, and the CCC Basic Technique tape (Promo video on the following link)
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Skating Technique
Note:
- many of the characteristics are common to each skating technique
- in the past there has been an emphasis on getting the complete body over the gliding ski, (nose, hip, knee) and upper body movement from side-to-side down the track. Current thinking is that the head and shoulders move down the track in a fairly straight line motion, while the weight shift from ski-to-ski is accomplished more through movements of the lower body.
1 Skate: a double pole plant is initiated with every leg push
ü the pole plant occurs when the legs are closest
ü the weight is shifted quickly from ski to ski
ü the movement of the arms and legs are snappy and forceful (full extension in general)
ü minimize the size of the "v", made by the skis
ü the leg pushes to the side not to the back
ü the leg push starts with a flexed knee and ankle
ü as the ski is pushed off it remains parallel to the snow
ü the gliding ski is placed flat on the snow
ü the recovery knee and hip are aligned forward over the glide ski which is accelerated as the body weight transfers to the ski
ü the action is similar to double poling
ü upper body stays generally oriented down the track, though centre of gravity will shift from ski to ski
ü initiate the pole push with a trunk flexion followed by an arm extension
ü poles are planted close to the skis with the tip near the binding
ü hands about shoulder width apart
ü reach ahead with shoulders and moderately bent arms on pole plant
ü keep the shoulders, in a relatively horizontal plane, don't dip one or the other of your shoulders.
2 Skate: a double pole plant is initiated with every other leg push
ü as the arm push ends, the arms are recovered forward simultaneously with the other leg.
ü the weight is shifted quickly from ski to ski
ü the movement of the arms and legs are snappy and forceful (full extension in general)
ü minimize the size of the "v", made by the skis
ü the leg pushes to the side not to the back
ü the leg push starts with a flexed knee and ankle
ü as the ski is pushed off it remains parallel to the snow
ü the gliding ski is placed flat on the snow
ü the recovery knee and hip are aligned forward over the glide ski which is accelerated as the body weight transfers to the ski
ü the action is similar to double poling
ü upper body stays generally oriented down the track, though centre of gravity will shift from ski to ski
ü initiate the pole push with a trunk flexion followed by an arm extension
ü poles are planted close to the skis with the tip near the binding
ü hands about shoulder width apart
ü reach ahead with shoulders and moderately bent arms on pole plant
ü keep the shoulders, in a relatively horizontal plane, don't dip one or the other of your shoulders.
Offset Skate: a double pole plant is initiated with every other leg push. This involves a 3 point landing (two poles and ski touch the snow at the same time).
ü initiate weight shift halfway through arm extension
ü the weight is shifted quickly from ski to ski, it is essential to keep your feet moving so you don't "bog down"
ü the movement of the arms and legs are snappy and forceful
ü minimize the size of the "v", made by the skis
ü the leg pushes to the side not to the back
ü look for a fairly equal leg push
ü the leg push starts with a flexed knee and ankle (there is more flexion of the ankle. knee and hip joints than with other techniques)
ü as the ski is pushed off it remains parallel to the snow
ü the gliding ski is placed flat on the snow
ü the recovery knee and hip are aligned forward over the glide ski which is accelerated forward up the hill as the body weight transfers to the ski
ü the action is similar to double poling
ü upper body stays generally oriented down the track, though centre of gravity will shift from ski to ski
ü initiate the pole push with a trunk flexion followed by an arm extension
ü poles are planted close to the skis with the tip near the binding
ü hands about shoulder width apart
ü reach ahead with shoulders and moderately bent arms on pole plant
ü keep the shoulders, in a relatively horizontal plane, don't dip one or the other of your shoulders.
Diagonal Stride
Priority A: Balance and Weightshift
ü The skier is on one weighted foot at a time.
Legs Together Position
ü middle of hips over toes, further ahead as steepness of hill increases
ü returning ski hits snow and is weighted when recovery foot is beside or in front of gliding foot
ü no slapping skis when returning leg hits snow
ü heel goes on ski when recovering foot is beside or ahead of gliding foot
ü The recovery foot must line up under the chest to have a good grip for the pushoff
End of Push Position
ü height of end of push same on both sides
General
ü hips stay high, leg push (kick) should not be long or late so hips drop behind and then come back up
ü no bobbing due to hips dropping up and down
ü "fall forward tall”, the trunk should be reasonably upright not bent over
ü drive hip forward on the glide ski during push, without twisting upper body (as seen from side)
ü head moves slightly from side to side
Priority B
Initiation of Push/End of Push
ü full extension of leg
ü straight line through upper body and leg
ü foot ahead of shin on glide ski, lines up under chest and moves farther ahead of shin as the slope steepens
During Push
ü preload at beginning of push
Priority C
ü pole plant opposite foot, further back as slope steepens
ü pole plant on angle
ü shoulder reaches forward on pole plant and the hand is kept below shoulder height
ü arm bent slightly on plant
ü elbow to chest before straightening
ü pole release
ü arms recover in a straight forward direction parallel to the track
Double Poling
Priority A
ü hips forward (centre of mass is passing over your toes) when your poles plant
ü legs fairly straight on pole plant without knees locked
ü "fall forward"
ü upper body, then shoulder, elbow, wrist
Priority B
ü arms bent on pole plant
ü legs fairly straight until near end of pole push
ü upper body bends to parallel to snow
ü upper body stays down until arms are extended
ü arms quickly returned forward (not up)
ü recovery motion should be forward, not up
Technique Checklists 2003