by Keith and Heather Nicol
Roller skiing without poles
is a great way to get ready for the cross country ski season since it helps
skiers develop the all important skill of balance. I usually practice the basic
free skate action to start with which means balancing momentarily on a single
ski roller. I swing my arms directly
down the track as shown in photo 1. I
stand tall while I glide and I then flex at the ankles, knees and hips to develop
power as I skate off to glide on the other roller ski. As well as practicing the conventional free
skate I also like to practice the arm timing for some of the other skating
actions. In this case I simulate the various poling techniques that I would use
while skate skiing.
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Actively swing your arms down the track when you practice the free skate |
In the following video I demonstrate
some tips for working on your no poles skating. This video provides tips for
improving your free skate as well as other skating techniques. For instance, in
the 2 skate (or V2 alternate) I try to focus on my arms going through a full
range of motion-flexing to start and extending well past my hips to finish.
With the 1 skate (or V2) you will need to recover your arms faster and I try to
stand tall in between skating actions which will help lengthen your glide. Be
sure to adjust the terrain you pick for roller skiing since you want to have
fast conditions for the 1 and 2 skate and then choose an uphill for practicing the
offset skate (or V1 skate). It also pays to practice the offset skate on your
left side as well as the right side. As
with all of these simulated skating actions I try to work on developing a strong
leg push as well as performing the proper arm actions. The following
video https://www.youtube.com/watch?v=gtRXkWPY8Rw shows
examples of these drills and I thank Rossignol, Jenex Roller skis and Infinity Ski poles for their help
with this blog and video.Always wear a helmet when roller skiing and some skiers like to wear other safety equipment like knee and elbow pads. I find that the best roads for roller skiing are those that have been recently paved and are generally flat like the road shown above.
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When I simulate the 2 skate I work on finishing with my arms well past my hips |
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