More offseason balance ideas for cross country skiers

By Keith and Heather Nicol

This balance set up is about the width of a xc ski

     With Covid 19 closing gyms, cross country skiers who want to work on their offseason balance have fewer options these days. However you might find this simple balance device made out of 2 by 4’s might do the trick until the gyms reopen. I don’t think the length matters too much but I have built so that it is about the width of a typical groomed classic track. This one is 25 cm wide by 55 cm long. Since it is about the width of a cross country ski it provides a similar balance challenge to regular skiing. Since one footed balance is most skiers biggest problem area I recommend practicing balance drills through the summer and fall. 

You want to have your nose, knee, toe alignment over the foot you are balancing on

 The key to obtaining longer balance is to get your toe, knee and nose to line up and you can see in the adjacent photo. Once these are lined up you should be able to balance for progressively longer periods of time. Most people want to keep their head in the centre and this prevents a solid weight shift from one foot to the other foot. It also helps to lean slightly forward so that when you extend your rear leg you have a natural counter balance. So remember these tips: weight centred just behind the ball of the foot, line up your nose, knee and toe and adopt a slight forward lean. Practicing your offseason balance will pay dividends come winter. Check out the video before for more information.

Adopt a slight forward torso lean to counter the rear leg