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Spring And Summer Training: Improve Your Technique On Rollerskis
Published: Thu May 04, 2006 12:00 AM MDT Updated: Tue May 15, 2007 12:21 AM MDT
Work on stretching one arm well in front of you and one well behind you – this will help the weight shift and kick. Avoid rotation in the upper body, keep the front hand on the inside of the front ski line – the right hand should seek toward the front of the left ski, keep the shoulders 90 degrees on the ski, lean forward, kick out to the side and complete the kicking motion by stretching the kick leg. 
You can move on to also using the V1, V2 and V2 alternate without poles when you are good at this drill. However don’t forget it – use it occasionally and also to build specific leg strength by using it in uphills. Watch good skiers on video (I prefer race videos) and look at one body part at a time. Understand how each body part is working (for example, how far is the upper body bent in V1 double poling or how wide are the feet positioned at the start of the kick in this particular grade at that speed?) before looking at the next body part. After looking at body parts or movements, take a close look at frequency, weight shift or rhythm. Then try imitating the skiers while watching them on TV – now move in front of the mirror. Make sure that your curtains are down – your neighbor might be watching and calling the police. And most important -don’t open up your door if someone from the State Mental Institution rings your door bell. Ask a good skier if you can ski behind him/her for 20-30 minutes. Try to follow the same rhythm and movement pattern – synchronized skiing. Don’t forget to smile! Get someone to video tape you and compare your motions to what you have seen used by top skiers. Have a coach or good skier ski behind or next to you and give you pointers.
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