| Outside of proper training, recovery,
and nutrition, the next step to improving your skills
as a Nordic skier lies in your ability to maintain balance
and core strength. We all know that a flat ski is a fast
ski, and maintaining your position on the ski is vital
to your glide. Like any other skill, Balance has to be
constantly worked at to improve and maintain. Balance
and Core go hand in hand because skiing is a dynamic sport,
meaning you must hold your body position while moving
on varied terrain. Having the strength and skill to hold
your body unstably forward and confidently over a flat
ski will increase not only your speed, but also reduce
your fatigue, as now you are not fighting to maintain
position.
When we look at ski construction and dynamics you will
notice that the camber creates a spring with the tail
being stiffer than the tip, this creates a bow like
effect when compressed properly. With your center of
gravity forward, compression of the ski camber will
actually propel the ski forward. I am sure we have all
felt the effect of skating uphill with our weight back;
the ski feels as though it stalls on the snow.
Finding Forward Position:
The first step in finding forward position occurs at
the ankle joint; this is the only joint that brings
your centre of gravity (COG) forward. With the ankle
bent, knee bend will occur lowering your COG, important
for stability and power. The hips are the key, they
must remain forward at all times, bending at the waist
will actually bring your hips back as well as your COG
(acceptable only for double pole technique). Now that
you are in a forward position, maintenance of that position
becomes the responsibility of the Core muscles, (low
back, quads, hip flexors, all abdominals, hamstrings
and glutes).
Weight Shift:
Lateral movement or weight shift is initiated at the
hips, slight sideways movement of about 2 " off
center will bring the COG closer to the outer edge of
the ski, allowing you to stay on a flat surface longer.
Tight, strong core muscles will allow the shoulders
and hips to stay together throughout the movement, twisting
of the shoulder and hips will apply torque to the ski
placing more friction on the inner and outer edges slowing
the ski.
To further improve your core strength and balance,
obtain the Core and Balance program from Coach Dave.
Diligence in this area will produce fantastic results
with little effort on your part. Improvement of your
core strength and balance will make the transition to
snow that much easier at the beginning of the season.
Practice these skills while roller skiing, doing plyometrics,
roller blading and even running.
Practice makes perfect.
Coach Dave
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