Skate technique USST two cents

Hello all,

There is a lot of good technique discussion here and in the US in
general. Most people have hit on what I think is most important –
taking as many ideas as possible, trying them out and deciding for
yourself what works best for you.
Below I posted some clipping from the document Chris Grover and I use
at our regional camps and coaches ed camps. I think they should add
to the discussion nicely.
But first here are some comments on the process of discussing
technique.
The most helpful discussion is one aimed at the ideas themselves –
clarifying them, arguing the merits and downfalls of them and (even
aggressively) suggesting more ideas. Discussion and articles aimed at
discrediting specific people rather than just their ideas is not so
helpful and in fact harmful to our shared cause.
As a positive example Lee Borowski emailed me some years back to
discuss our differences in technique ideas and since then we have made
some headway and I hope produced some material that helps people ski
faster.
One of our biggest obstacles in the US is bringing together what has
been a very fractured ski community. Coming together is important
because we are all working toward the same goal – skiing faster in
general and more specifically helping American's win Olympic and World
Championship medals.
For too long there has been an us-vs-them attitude between different
US clubs/groups and the US Ski Team.
We usst coaches have tried to increase communication with the clubs,
non-usst athletes and general ski community and opened up our camps,
ski, waxing, training and technique ideas as much as we can. We have
also helped as many non-usst top athletes as possible at races and
with training/technique. It isn't perfect but it's a healthy start.
Constructive ideas are always welcome.
The way I see it: US skiing is one body, the USST is one arm of that
body. We need to communicate to function, we need each other to
accomplish anything.
We are not going to win without the help of the US ski community. We
are not going to win without your help.

Here are some things I clipped from a document Chris Grover and I
wrote. By the way when it comes to teaching the fundamentals of
technique, Chris Grover is great. I also highly recommend you all
check out his articles on Core Strength in old additions of The Master
Skier – I think they are online at masterskier.com. You will hear
Kris Freeman say that Core strength has been one of the primary keys
to his results and ability to hold proper body position and technique
through a race. I can vouch for the fact that he is very strong in
the core region. Make core strength a priority – and you will notice
a huge improvement in your skiing.

When we coach our national team athletes we mostly aim to add to their
repertoire of techniques. In most cases (on the national team) we are
not looking to change them in major ways. Most of the major work has
been done. (Kris Freeman is very good at trying new ideas and
adapting to his style the things he thinks will enable him to win
World Cups. His classical and skate technique is a solid starting
model for any and every skier – at least it is a model for the way I
think one should ski – which isn't to say it can't be improved upon).
With less experienced skiers we start with much more basic ideas
(covered below). These are the same principles we use for our
national and development team skiers.
Wendy Wagner is also a great model both for technique (classical and
skate) and as a roll model for all women in sport.
I use Carl Swenson as a model for skating and from him I have
developed many of my ideas – especially his leg work. We have been
friends since the late 80's and it is and always has been the case
that I learn more from him then I try to teach to him.

From the document:
We look at technique from the Podium Level: that is, how does an
athlete have to ski to be the Best in the World? However, good
technique can increase anyone's enjoyment of cross-country skiing!
(I'll add to this that one cannot justify an idea because of a photo
or a video – we cannot rely on imitation if we want to win! Learn
from the best, but don't stop there.)

These technique principles are what Kris Freeman is working on AND
what a beginning skier should be working on. The principles apply to
ALL skiers.

The three most important elements of technique are correct body
position, efficient application of power, and using the correct tempo
for the terrain.

Athletes that arrive in Park City to participate in USST programs are
Applying Power to their skiing (kicking, poling) too slowly in both
skating and classic.

The following is what we are working on in order to win 3 Olympic
Medals in Torino in 2006.

This is taken from the classical portion – can be a problem in skating
as well:

One of the biggest problem young skiers have is over striding – key
words like "ski big," "stretch it out," "glide longer," are misleading
and should be avoided. Skiing big, stretching it out, and gliding
longer are a result of speed, not a cause of it.

Double-Pole

Good double-poling is characterized by a sharp downward crunch of the
stomach muscles. To do this the poles must be in fairly close to the
body and held close to vertical. The hipbone must be forward of the
anklebone, and the upper torso muscles poised over the tops of the
poles at the beginning of the poling phase. Compression of the torso
and arms is simultaneous and the hips quickly return to a high
position.
(Do not fold over – instead, crunch down!)

Double-Pole Power Drill

If the athlete is "sitting" or applying power slowly to the poling
motion, try this drill. To get the body up over the poles, exaggerate
the use of the stomach, and learn to apply power early in the stroke.
Insert 5-10 repetitions where you focus solely on the initial power by
contracting the stomach muscles and striking the asphalt with your
poles with quick force. For this drill, end the push as soon as the
poles hit the ground – arms will not have passed lower than your hips.
The motion is very clipped, quick and powerful. Simply lengthen the
double pole from this drill keeping the same quick application of
force and you're skiing.

Skating Technique

V2

The principles of good body position in skating are the same as they
were for striding, except that the athlete's weight is more evenly
distributed over the whole foot. The poling phase of good V2 skating
should imitate that of the double-pole. The poling motion is combined
with a sharp drop down of the skier's weight (loading the leg muscles)
onto the kicking ski. This initiates the transfer of weight to the
other ski.

Double-Pole Power Drill

This is the same drill we used in classic skiing, with the addition of
V2 timing for the athlete's legs. If the athlete is "sitting" or
applying power slowly to the poling motion, try this drill. To get
the body up over the poles, exaggerate the use of the stomach, and
learn to apply power early in the stroke. Insert 5-10 repetitions
where you focus solely on the initial power by contracting the stomach
muscles and striking the asphalt with your poles with quick force.
For this drill, end the push as soon as the poles hit the ground –
arms will not have passed lower than your hips. The motion is very
clipped, quick and powerful. Simply lengthen the poling motion from
this drill keeping the same quick application of force and you're
skiing.

Double-Pole Power w/ Kick Drill

If the athlete is "falling away" from their kick in V2 (only kicking
with the lower-leg) try this drill. First, focus only on initial
power. As you ski in the V2 technique simultaneously drop your weight
onto the kicking ski and the poles using only the stomach muscles.
Begin and end both the kick and pole motions quickly. Second, after
ten reps, as your speed increases, allow yourself more time to glide,
but keep the short dynamic push. For ten reps, count to three on each
leg before exploding DOWN onto your poles and skis to transfer your
weight to the other ski. Third, as your speed gets higher lengthen
the motion but keep the initial power quick. Eliminate the pause on
each ski – and you're skiing.

V1

The idea in V1 skating is to apply constant power throughout the
technique-cycle and to use the appropriate tempo or length-of-push for
the terrain. We have identified two differing styles of skating: one
is more upper-body centric (think Gunde Svan, Per Elofsson, among
others), the other more lower-body centric (think Skari, Swenson,
Alsgaard, De Zolt, Wagner, Freeman, Zimmerman among others). We feel
that the lower-body centric technique is most effective in steeper
terrain where most people struggle. This technique is characterized a
low body position, and continuous and even power application by the
legs. In gradual terrain (or V2 technique) we teach the more dynamic
upper-body centric style as it involves a larger contribution from the
upper-body. No matter which style of V1 skating is being used, it is
important that the athlete is skating (rather than stepping) up a
hill.

Body Position Drill

If an athlete is "sitting" in their V1, try this drill. Part one:
Start from a stop. With your skis in a V position and weight on both
feet, bend your knees and drop your butt back behind you so your
thighs burn. Tilt forward at the ankles and drive your knees forward
toward the tips of your skis. Your legs should stop burning and you
should roll forward up the hill. Part two: without applying energy
to the kick begin to shift your weight from ski to ski maintaining
this forward, low position. This drill demonstrates the important
contribution of body position to forward momentum in skating.
(the skis push out to the side – not back!)

Hot Feet Drill

Maintain a low, forward position (with or without poles) begin loading
and unloading each foot quickly – as if on hot sand. The feet will
not come together, weight shift will be minimal, tempo will be high
and you will stay in the forward position. This teaches a quick,
light tempo to match tough terrain so you don't bog down. It also
teaches using both legs evenly and not standing up on the non-poling
side leg and stepping off it, but staying low and skating off it. In
V1 there is no offside, no glide side – only two push sides.

(add to this a Nathan Schultz drill that is aimed at accomplishing the
same thing but through different means. Grover also uses a drill like
this and Torin Koos has a good addition as well).

To achieve a good forward driving position with the leg, slow down the
tempo and as the skier puts the ski down, immediately press forward
with the knee. Over emphasise the drive you put into your knee – push
it down and forward toward the tip of your ski and from this position
skate off it to the other ski – do not stand up on that leg.
Watch Carl Swenson do this in a race. You will notice many less
proficient skiers stand up when they put the ski down – especially
those in the "big step" school of skating and the upper-body centric
style (note a bogging down on the non-poling side leg especially in
soft and/or steep terrain).
Torin Koos' variation is to think of running in reverse. Where as a
runner puts the heel down and rolls off the toe, a skier can think of
putting the toe down first and rolling off the heel. This helps keep
the knee driving forward, and keeps the skier from pushing off behind
them – out to the side is better (try this – it works well).

We conclude that:

The previous drills should be worked into any ski or rollerski workout
as a technique check-up.

With technique, it is most effective to focus on one thing at a time
and then quickly tie it into the whole technique and to go back and
fourth like this. Try to incorporate these technique check-up drills
into almost every roller-ski session. They are especially handy to
begin speed sessions or intervals or to add focus to a longer distance
session.
You may notice that in general these drills go from a quick, short
motion to adding more power, to adding speed, to actually skiing.
This is a good way to first learn the correct position, second learn
the correct application of power, and third combine position and power
into proper technique and tempo. In general we go from mechanics, to
power to speed.

To follow up on some other ideas. We do not teach weight shift by
trying to get the skier in a nose-knee-toe position because a skier
can accomplish this position without weight shift by leaning over to
the side and leaving the hips in the middle. Also it can (and often
does) lead to skiers over rotating and swinging too much to the side.
Skiers may accomplish a nose-knee-toe position by doing the right
thing technically but they are not necessarily doing the right thing
technically just because they are in a nose-knee-toe position. The
faster a skier is going the more in line with the ski they will be –
this is because the faster they are going the more down the trail the
ski is moving.
Core strength is vital to skiing fast. Many skiers who over rotate,
swing around and find it helpful to do so are compensating for a
weakness in the core.

I have been talking to Phil Bowen at Gear West about a usst/public
clinic. We give clinics to coaches and juniors nation-wide but maybe
we can do one for the public. Minimal cost. One stop deal is all I
or any of us would have time for – Midwest probably, spring or summer,
maybe fall 2004... Any interest?

Thanks for the great post. I and many other skiers would be
interested in a clinic in the upper midwest. Gear West would be a
great venue...

chris sauer
ne iowa

Thanks for taking the time to lay some cool ideas on us, Pete.

I'm going to try that KNEE DRIVE idea. The core-strength notion makes
sense, too, which is why I keep throwing the spears and boulders.

Also, I like your reminder of the purpose of US racing: it's part of an
overall connected scene that I like to extend all the way out. Such as:
overall culture outdoor culture all US skiers ski racers US ski
team win! No reason to have divided camps. Sure, there's competition at
each step but there's an overall goal that supports an overall scene.
Sounds good to me.

I think that today's openness in the US program---such as with sharing
tech, wax and those timely behind-the-scenes race stories/web-reports
that you put out there---can only help. It sure helps me feel like I'm in
touch.

Such a great change from the way things were!

Best wishes for the podium soon!!!!

--

Jeff Potter
****
*Out Your Backdoor * http://www.outyourbackdoor.com
publisher of outdoor/indoor do-it-yourself culture...
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plus national travel forums! HOLY SMOKES! 800-763-6923

Vordi,
if you USST guys are going start a series of public clinics...don't forget New
England! Imagine a skate clinic by date and Diconzo's with R Knight by night?

KP
aka The Mog

Thanks, Pete - that's good info!

I'm pleased by the 'new openness' of the USST - you go guys!

Erik Brooks,
Seattle

I picked through Pete's post sentence by sentence, trying to honor it by
finding _something_ to criticize. Here it is:

(1) Physics interpretation of "Body Position Drill" for skating
This drill demonstrates the important contribution
of body position to forward momentum in skating.

Physics says that mere body position never contributed any motion to any
skier (who was not on a downhill or in a tailwind). Only current (or recent
previous) work performed by muscles can add to momentum (or even maintain
it).

Part two: without applying energy to the kick begin
to shift your weight from ski to ski maintaining this
forward, low position . . .
(the skis push out to the side - not back!)

There's nothing wrong with this drill -- it's the interpretation: Shifting
my weight from ski to ski _does_ require me to "apply energy", using first
my hip abductor muscles ("gluteus medius" or something). Those muscles on
the side of my hip can push my whole leg and my ski "out to the side" --
just like Pete says in parentheses.

The difference is "free lunch" versus "specific muscular work" -- and the
reason that difference _matters_ is that specific muscles can be
specifically _trained_ by racers who want to go faster (or easier).

There's a second set of muscles that can be engaged for this exercise of
shifting "weight from ski to ski": The muscles on the side of the abdomen
can "swing" the shoulders even further toward side the skier's weight is
shifting toward. By Newton's Third Law, this side-swing move of the
shoulders generates a "reactive" side-force to opposite direction -- thru
the hips and the opposite leg into the edge of the opposite ski -- to add to
its skate-push into the snow. This extra shoulder-swing move can clearly be
seen in one of Carl Swenson's V1 skate videos (and in the winners of
rollerski races and inline skate races on pavement).

(2) Style on over-rotation
Many skiers who over rotate, swing around and
find it helpful to do so are compensating for a
weakness in the core.

Wishy-washy style.
? "over rotate" ?
Almost leaves the door open to the idea that there could be a _right_ range
of upper-body rotation which is larger than zero.

Ken

I'm disappointed with this post -- coming from Pete Vordenberg.

Whatever happened to "taking risks"? Where did the colorful provocative
stimulations of those original "New Skate" articles go? I didn't find
anything here to get me peeved. I don't even see a sentence that Marty Hall
would be able to pick into to get peeved about, let alone "really peeved".

Instead we get just a bunch of helpful exercises for racers. Hardly worth
the attention of
Pete's race-winning energy level -- if only someone else would offer us
something comparable. (gotta get out now to Mountain Dell and try that Hot
Feet drill.)

Better to be bold and wrong, and provoke conflict and new approaches that
lead to _winning_ -- than to be carefully right . . . and boring.

Ken

--- Ken Roberts wrote:
I picked through Pete's post sentence by sentence, trying to honor it
by
finding _something_ to criticize. Here it is:

(1) Physics interpretation of "Body Position Drill" for skating
This drill demonstrates the important contribution
of body position to forward momentum in skating.

Physics says that mere body position never contributed any motion to
any
skier (who was not on a downhill or in a tailwind). Only current (or
recent
previous) work performed by muscles can add to momentum (or even
maintain
it).

As a non-physicist I'll offer an explanation that may help. Stand on
your right leg. Let yourself fall to the left. Did that take much
work? Perhaps a TINY amount to get started, but mostly gravity did the
work. Now get up. What Pete is saying is this: let yourself fall onto
the ski. You have to use muscle to hold yourself up, but not to push
off the leg you were on. With the correct body position the ski will
move forward. Now fall onto the other ski. More movement.

I try to get my skiers to do this drill. It's very hard to get people
to stop with the kicking already. Just falling forward and side to
side without a big kick off will move you down the track. It really
helps to watch Zach C. do this.

Regardless of the physics, the essential FEELING is that you are just
falling down the track and moving for free. That's the essential
feeling for going fast in skate skiing.

Rob Bradlee

On Wed, 14 Jan 2004 16:50:05 +0000, Ken Roberts wrote:

I picked through Pete's post sentence by sentence, trying to honor it by
finding _something_ to criticize. Here it is:

(1) Physics interpretation of "Body Position Drill" for skating
This drill demonstrates the important contribution
of body position to forward momentum in skating.

Physics says that mere body position never contributed any motion to any
skier (who was not on a downhill or in a tailwind). Only current (or recent
previous) work performed by muscles can add to momentum (or even maintain
it).

We argued about this last summer and you're still wrong ;-) From reading
your posts, and from watching your film (very brave of you by the way),
you seem to suffer from the idea that unless muscles are actively pushing,
nothing is happening. This misses two very important points. First, as
Rob Bradlee points out in a separate followup, gravity is an essential
part of the motion and you use energy lifts you back up. Second, the
emphasis Pete talks about for a very quick application of power, rather
than the drawn out affair you both use (from your video) and rationalize
limits the flow of blood to all of your muscles. So, while you may feel
like your doing the right thing because you're working so gosh darn hard,
you may also be starving your muscles of blood flow. Then because of the
body mechanics, you are wasting energy besides. You probably have to work
with a coach to get it started though. No amount of reading or watching
video seems to be able to get people to experience it.


Wishy-washy style.
? "over rotate" ?
Almost leaves the door open to the idea that there could be a _right_
range of upper-body rotation which is larger than zero.

You really should look at the ski progressions tape. The rotation is
*not* 0. It' just not exagerated.

Yes, you could do the Body Position Drill by falling down onto the other
ski.

Rob Bradlee wrote
Stand on your right leg. Let yourself fall to the left.
Did that take much work? Perhaps a TINY amount
to get started, but mostly gravity did the work.
Now get up.

Yes, the physics of that make sense. Except that it takes real muscular
work, and not mostly for free from gravity.

Pete Vordenberg wrote about this drill:
Your legs should stop burning and you
should roll forward up the hill.

One thing that physics is completely clear about is: You cannot "fall" your
way up a hill without doing hardly any real work.

It's your last "Now get up" move that takes the work. Physics says it takes
real work with specific muscles. The obvious specifically muscles worked
for that "get up" move are the quadriceps muscles in my upper leg.

Bad news, to me. Because my quadriceps muscles _already_ have lots of other
work to keep them busy (and loading them near lactate threshold) in my
skating -- and I bet the same problem applies to most racers' technique
styles.

That's why I like Pete's explanation: "push out to the side" -- because
that's good news to me. Because I can see how to do that -- and practice
getting stronger at it -- without putting more load on my quadriceps.

What I'm saying here is about physics, not mental images. I found it easy
to think directly about the muscle I'm using to do a move, and I like to
sensitize myself to _feel_ the tension in that muscle. But some people find
it easier to visualize the _result_ of a muscular action, and leave the
specific muscle(s) itself unconscious in the cerebellum.

Sounds like in your coaching you've found lots of people who are helped by
the image of "let yourself fall onto the other ski" -- that's good. But I
think different mental pictures work for different people, so I'd suggest
that some coaches might also want to consider teaching Vordenberg's more
_active_ images: "push out to the side", "_shift_ your weight from ski to
ski".

And consider there might be a very few like me who could be helped by a
muscular anatomy lesson about where the hip abductors are located, to start
_feeling_ how they can work to push the ski sideways.

Ken