Preparing for Cross country Skiing - Skating technique

Part 2 in this series is designed to help you become a better cross country skate skier. Follow along with the videos below and let me know what you think.

The main routine (1st video) takes you through a brief warm up followed by progressively harder, sport specific movements that switch on the muscles so that when you put your skis on, your body and mind are ready to slide more effectively. I encourage you, after a few run throughs, to make the workout your own by doubling down on any of the exercises that particularly resonate with you. Seeing yourself in a full length mirror is an advantage, so that you can see if you are keeping your hips and shoulders level, but it's not essential. You'll need a slippy surface to slide on, I use a couple of buffs under my feet to help the slide. You'll also need a small resistance band and as you progress, a yoga block or solid book/step you don't mind standing on, plus a ball and large resistance band in the most expert exercises at the end.

Similar to the routine for classic skiing this is a workout you can do in under 10mins, which means it should be possible to squeeze it into even the busiest schedules. Of course to reap its substantial benefits, it needs to be done daily during the short cross country season, especially in the month before a holiday. Ambitious skiers should aim for 3 rounds every other day to improve strength. The videos are listed in easy to harder order. A big thank you goes out to Tania Noakes who is a hugely experienced cross country coach, her input was invaluable. You can find out more about Tania here: https://www.instagram.com/tania.noakes/

Main workout suitable for all levels

If like me you have stiff ankles or particularly creaky joints do do more warm up than I've allowed for here.

Here's Tania with a better demo and progression of the last exercise

The biggest challenge is to maintain the knee of the leg standing on the block tracking over the 2nd and 3rd toes throughout, whilst also pushing the heel of the leg that goes out to the side. Practice those 2 elements first before bothering with arm movements

This exercise is designed to help intermediate skiers move up a level. The lower leg (ankle and knee) is locked into a flexed position whilst the glute muscles drive the lift of the hips up and forward onto the gliding ski (simulated by the yoga block).

And if that step up is a step too far, try my slightly easier version demonstrated here

You do need something sturdy to tie your resistance band to but it's totally worth it.