TrainingMore Fun — Better Performance Part 1

FasterSkierMay 20, 2004

Greater Experiences through specific training of skating techniques.

Technical training is still a widely neglected issue. However, only the skiers who consciously deal with the skating motion and who work methodologically are able to improve their movement competence.

How does technical training work?

Lean back, think of a snowy day in winter, and imagine how you skate along in the V2 alternate skate: a dynamic push-off and a full arm swing. Which leg carries out the dominant push-off? What do your arms do when your dominant push-off leg leaves the ground? (see movement puzzle)

The most important skating techniques and their usage:

“ V2 alternate skate” One double pole stroke is performed on every second leg push-off (right or left). The non-poling leg push-off is accompanied by the forward arm swing of both arms. Depending on the skills and conditions of the track the “V2 alternate skate” can be used on slight downhills, flats, and slight uphills. The “V2 alternate skate” is the technique for high speed.

“V2 skate” One double pole stroke is performed on every leg push-off, which means one time on the right and one time on the left side in every movement cycle. Depending on the physical and technical level the “V2 skate” is used on flats but also on uphills. In terms of top speed the “V2 skate” is generally a bit “slower” than the “V2 alternate skate”.

“V1 skate” A “V1” double pole stroke is performed on every second leg push-off. The most suitable terrains for “V1 skate” are steep to very steep uphills.

“Marathon skate” One double pole stroke is performed on every half-skate (possible on both sides). “Marathon skate” initiated the skating revolution; nowadays, however, this technique is only rarely used as, for example, in tilting terrain, in turns, and in narrow passages. Nevertheless, it is a helpful technique for learning the basic elements of skating.

“Diagonal skate” Skate and single pole diagonally to your leg motion. This technique is used as a last resort on very steep uphills.

Solution – Which picture does not fit in the sequence? Picture 3 is wrong. The arms should still be swung forward. But in picture 3 you see the double poling phase.

You find much more on such exercises in all variants in the CD-ROM `Perfect Skating?, that you can order at One of the greatest advantages of the CD-ROM is that its users can easily navigate through the menus of the different aspects of skating techniques and technical training. In the section “Methods — the exercises” each drill is described (print out possible) and directly linked to a video sequence, which illustrates the movement and the aim of the exercise (over 200 videos for the different aspects of skating). Combining quick retrieval of information and dynamic portrayal of skating movements, “Perfect Skating” is a highly practical tool for the training of skating technique.

The authors: Dr. Stefan Lindinger: Sports scientist at the Department of Sport Science and Kinesiology, University of Salzburg / Austria with the main fields advanced biomechanics / kinesiology / science of training in cross-country skiing; special focus on new methods in technical training; state-certified cross-country skiing coach; responsible in trainers’ education in Austria; technique analysis projects with the Norwegian Ski Association 1997-1999 (Coaches: Ulf Morten Aune (now sprint coach); Erik R?ste (this time’s chief coach)) for Ph.D.; cooperation (teaching in trainers’ education, training projects, research) with the ski associations of Sweden and Switzerland since 2002 and 1999, respectively.

Dr. Walter Minatti: Director of Cross Country Skiing at STAMS Skiing High School / Tyrol / Austria; Sports scientist and psychologist; main responsible for trainers’ education in Austria.

Both published the CD-Rom `Perfect Skating?:

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