Skate to Ski Training - Phase 3

In Phase 3 the focus shifts into true ski specific cross-training exercises. For anyone who has trained for ski racing, many of these drills should look familiar.

Before starting Phase 3, make sure you have mastered the following skills from Phase 2:

• Balancing in motion on each leg individually
• Turning with deep knee and ankle flexion and angulation
• Making smooth and consistent short and long radius turns
• Safely navigating slightly to moderately sloped terrain
• Jumping vertically while rolling
• Effectively T-Stopping for speed control
• Maintaining momentum and good form while uphill skating

1. UPHILL HAND DOWN THE HILL

2. HOURGLASS TURNS

3. LANE CHANGES

4. TRAVERSING

5. STOMP TURNS

TERRAIN A wide road free of traffic or another paved surface with a mild to moderate slope. Make sure you have enough space to travel across the fall line for a few seconds.

OBJECTIVE Establish solid body mechanics between upper and lower body. Develop proper weight and edge transition in a turn.

IF DONE CORRECTLY

► The uphill hand is pointed down the fall line towards the transition of the next turn

► Upper body remains facing down the hill throughout the turns

► Smooth switch of hands with the body following the hand into the top of the new turn

COMMON CHALLENGES

► Upper body over-rotates into the turn and doesn’t remain facing down the hill

► Confusion on which hand points forward - remember the name of the exercise

► Skater only uses arms stiffly without having the core of the body follow the hand into the new turn

► Skater bent over at the waist

SUMMARY A common challenge in ski and skate turns down a hill is rotating too much at the bottom of the turn. By switching hands into the new turn, this naturally stacks your body in an efficient way and keeps the pressure on your outside skate through the turn.

Once you have mastered this exercise, you will be more effective in transitioning from one turn to the next down a hill.

TERRAIN A wide road free of traffic or another paved surface with a mild to moderate slope. Make sure you have enough space to set the cones or markers according to the instructions in the video. Also, ensure that cone placement does not create a hazard for anyone.

OBJECTIVE To develop speed control through different turn shapes. To be able to vary turn shape as conditions demand.

IF DONE CORRECTLY

► Turns are performed smoothly while matching the hourglass shape of the course

► Proper Angulation Turn form is maintained as turn shapes vary

► Skater uses the full width of the course at the widest points

COMMON CHALLENGES

► Skater loses control of speed

► Turns are not symmetrical

► Balance is disrupted by changes in rhythm

► Skater passes beyond the lane established by the cones

SUMMARY This is the first of two exercises that force you to look and think ahead as you skate down a hill. It also requires you to fully utilize the Angulation Turn skills honed in Phase 2. By lapping this course, you can also get in some high intensity uphill skating between runs.

For an added challenge, add two more pairs of cones at the bottom of the course that become medium and then narrow at the finish. This will further challenge your ability to control your speed through turn shape.

TERRAIN A wide road free of traffic or another paved surface with a mild to moderate slope. Make sure you have enough space to set the cones or markers according to the instructions in the video. Also, ensure that cone placement does not create a hazard for anyone.

OBJECTIVE Similar to Hourglass Turns, this drill is also intended to develop speed control through different turn shapes. To be able to vary turn shape as conditions demand.

IF DONE CORRECTLY

► Turns are performed smoothly while matching the rhythm of 3 Short Turns followed by a Long Traverse

► Proper Angulation Turn form is maintained as turn shapes vary

► Traverse is perpendicular to the fall line

► Skater uses the full width of the course while traversing

► Short turns are performed in the outer lanes while maintaining consistent velocity

COMMON CHALLENGES

► Skater traverses down the slope gaining too much speed

► Short radius turns are not consistent in shape and velocity

► Skater doesn’t complete the 3 turns & traverse before the next cone

SUMMARY This is the second of two exercises that focus on using turn shape to control speed and direction. At this point, you should be feeling the physical and mental similarities between skating down a hill and skiing down a hill.

Whether you’re a world-class ski racer, or enjoy skiing on a recreational level, being able to change the rhythm of your turns is an incredibly important skill. This drill forces you to constantly change where on the hill you are performing your turns, improving agility and control.

TERRAIN A wide road free of traffic or another paved surface with a mild to moderate slope. Make sure you have enough space to perform a long traverse. You can use your brake or t-stopping skills at the end of each traverse to slow down, or simply make a small turn up the hill to slow your momentum.

OBJECTIVE Develop strong hip position, coordination, and balance when transitioning from one turn into the next. The traverse drill lengthens the time between turns to allow for more focus on correct body position.

IF DONE CORRECTLY

► Traverses are perpendicular to the fall line to create the time needed to perform the movements

► Hips are stacked over the knees and ankles

► Upper body is balanced and quiet with focus on lower body and feet

COMMON CHALLENGES

► Traversing across the slope at an angle that creates too much acceleration

► Skater loses balance performing the required footwork

► Foot movement is erratic and heavy-footed instead of controlled and smooth

SUMMARY These drills test your ability to move to the new downhill skate and balance on it before starting the next turn. It is designed to sniff out weakness in form and allow for time in the traverse to correct bad habits.

For an added challenge, perform this exercise on a slope that is at the steeper end of your comfort zone. Though as always, make sure it isn’t too steep for you to safely navigate.

TERRAIN A wide road free of traffic or another paved surface with a mild to moderate slope. Make sure you have enough space to set the cones or markers according to the instructions in the video. Also, ensure that cone placement does not create a hazard for anyone.

OBJECTIVE Learn to be centered and balances on outside skate throughout the turn.

IF DONE CORRECTLY

► Skater maintains control through the turn

► Shins and knees are aligned

► The “stomps” are evenly spaced at the top, middle, and bottom of the turn

► The “stomp” inside skate is set down parallel to the outside skate

► Stomp is a light touch with weight and balance maintained on the outside skate

COMMON CHALLENGES

► Turns aren’t symmetrical

► An even “stomp” tempo is not maintained

► Skater puts too much weight on the stomping (inside) foot

► Skater is not equally proficient with both legs

SUMMARY This exercise is designed to build confidence when balancing solely on the outside skate. This drill challenges your independence and balance on each foot. You may find this drill more difficult on one side than the other. This is normal and is often the case on skis as well. Working on this discrepancy on inline skates will make it much easier to trust your weak side when back on snow.

If you’re struggling to make three smooth stomps, try reducing to two or even one stomp. Then build up to three as you gain better balance and confidence with this movement.

Before progressing to Phase 4, make sure you are have mastered these skills:

• Performing all the exercises within the designated course
• Maintaining good upper and lower body separation and control
• Tapering in and out of wide and short radius turns on a slope
• Maintaining control when changing the lane of travel Using turn shape to control speed down a slope
• Transferring weight properly in the transition between turns
• Building confidence balanced on outside skate while turning