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Nordic Ski Techniques PREPARING FOR THE SKI SEASON: #0..Cross Country Skiing for Health – (September, 2005 Newsletter) Nordic Skiing compared to other sports as a calorie burner. #24..How to check your Fitness - (Jan./Feb. 2009 Newsletter) Short tests to complete on Aerobic Endurance; Muscular Strength; Flexibility & Body Composition. Enter results on-line to get an interpretation and ideas on improvement. #1..Balance - (November, 2004 Newsletter) Exercises to improve balance in your own back yard. #25..Dynamic Balance - Ideas and exercises on how to balance when moving. #30..Spring & Summer Cross-Training - (June 2010 Newsletter) Suggestions for devising a personal plan to increase aerobic fitness, balance, strength, flexibility & core stability.
SKI EQUIPMENT SELECTION AND CARE: #3..Classical Ski Camber – (March, 2005
Newsletter) The importance of ski camber in selecting the right skis. #5..Fine Tuning the kick zone – (September, 2005 Newsletter) Adjusting the kick zone of classic waxable skis for different conditions. #4..Summer Ski Care – (June, 2005 Newsletter) A message from your skis on what not to do and what actions to take for them before storing your skis for the summer. #21..Waxing for Fun – (June, 2008 Newsletter) For the waxless and waxable ski owner who wants to spend less time waxing and more time skiing, but wants to increase ski performance and have their skis last. #31..Do Your Classic Skis Still Fit ? - Questions to ask to determine if you need new skis and ways to tell how to fit them effectively so they will be a pleasure to ski. CLASSIC TECHNIQUES: #14..Back to Basics – (June, 2007 Newsletter) How to increase your speed with ease through body position. Keys to diagonal striding smoothly, efficiently and faster using less energy. #2..Weight Transfer – (January, 2005 Newsletter) An exercise that will help increase your weight transfer (The magic key to pleasurable and efficient Nordic Skiing). #6..The Pole-Transfer Connection – (November, 2005) How to use poles to enhance movement, rhythm and balance to aid weight transfer. #15..Basic Pole Position – (September, 2007 Newsletter) Continuing from #6 and #14, this shows how to develop effective arm and body movements to increase power and speed based on empirical research. #20..Weight Transfer Revisited -(November, 2008 Newsletter) Timing, Body Lean & Arm Position. Covers body, feet, leg and arm positions necessary for effective weight transfer in the diagonal stride, complete with diagrams and pictures showing both effective and ineffective style. #29..The Double Pole - Using the larger muscles of the core, back & shoulders to increase propulsion & enable a change of pace. DOWNHILL TECHNIQUES: #7..Straight Running (1) - (January, 2006 Newsletter) The basic Alpine stance that is the foundation of downhill technique, with some exercises to practice on snow. #8..Downhill #2 Step Turns (1) - (January, 2006 Newsletter) The basic Alpine stance that is the foundation of downhill technique, with some exercises to practice on snow. #9..Downhill #3 Braking Snowplow - (3) (June, 2006 Newsletter) How to take control of hills with the half snowplow and braking snowplow. #10..Downhill #4 Snowplow Turns - (3) (June, 2006 Newsletter) How to take control of hills with the half snowplow and braking snowplow. #11..Downhill #5 Side Slipping, Hockey Stop - (5) (November, 2006 Newsletter) How to use the skis parallel to the fall line by diagonal slide slipping and stopping with your skis parallel. #12..Downhill #6 Basic Christie - 6) (February, 2007 Newsletter) How to turn from a narrow wedge to parallel skiing with exercises. #26..Downhill #26 Controlling Hills - How to master hills with positive self talk. SKATING TECHNIQUES: #16..Is Ski Skating for You? - (November, 2007 Newsletter) Equipment, experience, best conditions, energy needed and how to start. #17..The Free Skate - (February, 2008 Newsletter) How to “Free Skate” the foundation of all skating techniques, with descriptions, pictures and videos. (videos on the Web Site) #18..The Diagonal Skate - Shows how to use your lowest skating gear when the hill gets steep or the going gets tough. #19..The Offset Skate - Shows how the Offset can be used on up hills and flatter sections of the trail where there is poor glide. TECHNIQUE SUMMARY ARTICLES: #13..Transitions – (April, 2007 Newsletter) How to adapt to changing conditions and terrain (Uphill, Downhill, on the Flats, and in and out of Tracks, with changing Snow and Weather conditions). #22..Classical Skiing Diagnosis - An exercise in determining the difference between an effective and ineffective skiing style. #23..Classical Skiing Diagnosis 2 - Answers to questions raised in Instructor’s Corner #22 #27..Ski Skating Diagnosis - An exercise in comparing effective and ineffective ski skating techniques and suggesting improvements. #28..Ski Skating Diagnosis 2 - Answers to questions raised in instructor's #27 along with a summary of key points for all skating maneuvers.
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