Preparing for Cross Country Skiing-Classic technique

This is part 1 of a series of posts. It's no secret to my friends and family that I love Winter and all types of skiing. But cross country skiing has a special place in my heart. Despite the many years practicing this amazing sport it will never get old. I don't think I'll ever truly master the techniques which, rather than detracting, often adds to the attraction. Co-ordinating my body with ski's and poles with always keep my attention and interest. Add the beautiful landscapes we ski through and cold crisp air and I've hopefully encouraged you to give it a try if you haven't already. There's something very special about the rhythm and flow when everything is working smoothly. Sure I get into flow states occasionally running or biking but they are poor flow cousins compared to skiing well. The key word is WELL. Which leads me to getting our bodies ready and willing to glide smoothly from one ski to another.

Below is a short routine that wakes up the muscles, joints and brain with movement patterns specifically for classic cross country skiing. It goes beyond most simple mobility and warm ups by adding elements of sport specific strength. The idea is that you do this routine everyday for at least 2 weeks before a ski holiday and then each morning of the holiday before you put ski's on. Your injury risk should go down and your mastery of the sport and enjoyment go up. All for 10 mins a day.

You'll ideally need a slippy floor and socks or cloths to slide your feet on, a short resistance band and a step or block to stand 1 foot on.