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• a. Feet are hip width apart
• b. Ankles and knees are flexed (knees over the toes)
• c. Arms are forward, elbows slightly bent and in front of the rib cage.
• d. Hand position is waist to mid chest
• e. Rounded back and relaxed shoulders.
• f. Head is up and vision is looking forward.
• It is important because it is fundamental to skiing and without it will be hard to achieve overall balance.

• a. Edge Control refers to tipping the skis relative to the length of the skis. Use this to increase or decrease the ski-to-snow angle (speed)
• b. Rotational control refers to turning the skis without the vertical axis of the body. Use this to affect the direction the skis point
• c. Pressure control refers to managing forces acting on the skis. Manage the distribution of pressure along the length of the skis, transfer pressure from ski to ski and adjust overall magnitude of forces acting on skis
• d. BALANCE These are recognized as being integral to all turns and they are essential for maintaining BALANCE
• e. Lead change fundamental of telemark

• a. Saggital Plane. Divides the body into left and right halves. Forward, backward and vertical movements occur in this plane. Pressure control movements.
• b. Frontal Plane. Divides the body into front and back halves. Lateral movements occur in this plane. Edge control movements.
• c. Horizontal or Transverse Plane. Divides the body into upper and lower halves. Rotational movements occur in this plane. Turning legs against a stable upper body.

Dampening refers to the ability of the ski to absorb energy and vibrations.

• a. Command - Instructor explains and demonstrates a task; then evaluates each performance.
• b. Task - Instructor explains and demonstrates a task; designates practice boundaries.
• c. Reciprocal - Instructor explains and demonstrates a task; designates practice boundaries; explains roles of doer and observer with specific focus; guides feedback.
• d. Guided Discovery - Instructor presents a series of tasks that explore a range of movement; poses leading questions after each set of tasks; guides discovery process.
• e. Problem Solving - Instructor poses a problem and sets a framework for the students to work in; discusses answers.
• Command and task are more suited for beginners.

Sports Performance Pyramid

• a. Cross Country Skills
• b. Cross Country Phases
• c. Cross Country Skiing Cycle
• d. All of the above

• a. Push-off is referring to using the skis and poles to propel the skis and skier forward.
• b. Weight transfer is referring to transferring weight completely from one ski to the other as the skier moves forward in classic and skate skiing. It can also refer to fore-aft weight transfer during double pole.
• c. Glide is referring to controlling pressure between the ski base and the snow to maximize glide while recovering from and preparing for push-off.

• Power
• Timing
• Fundamental movements
• Fundamental Body Position

• The feet are approximately hip width apart to provide a base of support.
• All major joints are slightly flexed.
• Weight and balance are toward the balls of the feet.
• Shoulders and upper back are relaxed.
• The pelvis is neutral, with the lower back neither arched, nor the tailbone tucked.
• Head is aligned with the body and vision is forward.

flexion and extension opening and closing of joints knee or ankle

abduction and adduction side-to-side movements along the frontal plane such as lifting your leg out and away from the midline of the body or moving your leg in and toward the midline of your body

rotation (movement along the horizontal plane, such as turning the femur in the hip socket), and movements that combine two or more of these options.

The fundamental movements are the most basic ways that muscles and joints function.

refers to how the fundamental movements of the body and equipment are coordinated. If the movements are sequential, timing refers to the order in which muscle groups engage; if the movements are simultaneous, timing explains how body parts move at the same time.

Power is the rate at which energy is used and is defined as velocity time?s force. Beginner skiers usually apply a fairly constant amount of power to their movements. As they become more skilled they are able to vary the amount of power as they ski and transition from technique to technique, and through terrain changes, in order to ski most efficiently. Power should contribute propulsion to efficient movement mechanics and timing.

Sidecut is the long hourglass curve formed by each side of the ski from tip to tail when viewed from above. Sidecut is one of the determinants of turn radius. A more pronounced sidecut gives the ski greater short turn capability.

• a. Initiation Phase. This is where the turn begins. The mass of the body moves over the skis and to the inside of the new turn. This involves changing the edge and shifting weight from one ski to the other.
• b. Shaping Phase. The skier guides the skis through the apex of the turn and accelerates as skis begin to point downhill. Many skiers try to get through the shaping phase too quickly in hopes of limiting acceleration.
• c. Finishing Phase. The skier completes the turn while simultaneously preparing for the next turn. The edging of the skis and inclination of the body lessen as the skier allows the center of mass to come over the top of the skis (or the skis to move under the skier?s body).

Continuous Forward Motion links the three skills together in the Cross Country Technical Model.

First ski as far on the tails of the skis as possible, repeat the task, skiing as far forward on the ski as possible, and lastly ski in the center of the ski. Make sure to ski short, medium and long radius turns for each task.

Have each participant initiate turns with their shoulders, then their hips, and finally the legs and feet.

Have each participant attempt to turn the ski through edge engagement only. Make sure you visit this in wedge turns, in wedge christies and open parallel. Play with the use of high edge angles and well as lower edge angles. Do rail road track turns.

Have each participant initiate turns by physically, forcefully pushing their skis where they want to go. Remember to go through wedge turns, wedge Christies and open parallel. Some of these moves may feel very familiar to the participants; it is your goal to make a change in them!

To focus on the fundamental skills and get students to do it well. They may regress back to how they feel comfortable, could lose confidence and become fearful of doing technique.