Skate to Ski Training - Phase 4

In Phase 4 the ski specific cross-training ramps up to a higher level of challenge. If you can master these drills, you will have developed the balance, strength, coordination, and explosive power that will pay huge dividends the next time you hit the slopes!

Before starting Phase 4, make sure you have mastered the following skills from Phase 3:

• 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

1. POWER CARVE

2. HOP TURN WARM-UPS

3. HOP TURNS

4. SINGLE SKATE TURNS

5. OUTSIDE SKATE TURNS

TERRAIN Begin on a smooth, flat, paved surface with no slope. Progress to slightly uphill terrain.

OBJECTIVE To develop leg strength and power by pumping down and out through each parallel turn to generate momentum rather than by striding. To eventually apply this skill to climb slight inclines.

IF DONE CORRECTLY

► Momentum is created and maintained solely through pump turns

► The pump starts from toes and flows to the heel

► Legs are contracted at the top of the turn and extended into the bottom of the turn

► Isolate the explosive movement in the lower body with relatively quiet upper body

COMMON CHALLENGES

► Momentum is lost

► Skater doesn’t get deep enough flexion to “load the spring” at the top of the turn

► Excessive upper body motions are used to maintain momentum

SUMMARY This drill is primarily a strength and conditioning exercise. It is designed to build the muscles necessary to load a ski and generate explosive power.

This skill should be mastered on flat terrain before attempting to use it to push yourself up an incline. As you master this skill, try out increasing the degree of incline to see if you can maintain momentum.

TERRAIN Begin on a flat to slightly sloped grassy area, progressing to a flat to slightly sloped paved area.

OBJECTIVE To develop the balance, coordination, and body movements necessary for performing hop turn on skates.

IF DONE CORRECTLY

► Knees and ankles are deeply flexed, hands out front

► Upper body remains squared off facing the fall-line

► Compression and extension is done with the legs - minimal motion with the upper body during the jump

► Skater is landing as softly as possible

COMMON CHALLENGES

► Upper body rotates along with the lower body, landing facing across the hill

► Landing is out of balance and rolling – not across the fall-line

► Overly hard landings – legs not absorbing impact

SUMMARY This drill is designed to create a platform to literally launch you into a rolling version of this movement. Make sure you are solid with this exercise before progressing to rolling hop turns.

Performing this drill repeatedly on grass is also a great exercise for developing strength and power in the legs. This can be done as an interval exercise on its own.

TERRAIN A road or trail free of traffic or another paved surface with a slight to moderate slope. Also, ensure that cone placement does not create a hazard for anyone.

OBJECTIVE To perform a turn transition in the air, leaving the ground at the bottom of a turn and landing at the top of the new turn.

IF DONE CORRECTLY

► Both feet remain parallel and leave the ground at the same time

► Upper body remains quiet

► Shoulders are level

► Feet land in a position that immediately starts the next turn

COMMON CHALLENGES

► Losing balance and control while jumping or landing

► Body is too rigid to absorb the landing

► Hops are too small or too lateral to effectively land in the next turn

► Skater cannot maintain the tempo of the set course

SUMMARY Have fun with this drill and try to be as fluid and dynamic as possible. This drill combines many of the skills learned in previous videos into one. In order to perform correctly, you must leave and land on the ground in a strong balanced position, and parallel stance. You must then use knees and ankles to immediately carve a quick turn and again be in a strong position to leave the ground again.

Starting out on a flat surface that you skate into with momentum is a good way to get familiar with the motion before trying on a slope. Eventually, finding the right slope is a key factor.

This is a challenging and higher impact exercise. Unlike other skills in the series, this skill does not need to be mastered in order to progress to the next exercises.

TERRAIN Begin on a smooth, flat, paved surface. A very slight slope may be helpful to fully develop this skill. Without any pitch, it can be harder to create and maintain momentum throughout single leg turns.

OBJECTIVE To develop the balance, coordination, and agility necessary for inside and outside edge control on one foot. This is done while performing short radius turns in a straight line.

IF DONE CORRECTLY

► Skater maintains deep ankle and knee flexion throughout the turn

► The turning skate pitches laterally from pinky toe edge (outside) to big toe edge (inside) equally through each turn

► The outside edge turn has the same turn shape as the inside edge turn

► Cones are placed far enough apart to allow adequate space for turns

COMMON CHALLENGES

► Momentum is lost during the turns

► Course is set on too steep a decline – too much momentum

► Body is not centered and stacked over the wheels – especially on pinky toe (outside) edge turns

► Overuse of upper body motions to maintain balance

SUMMARY Similar to one leg ski turns, the challenge of this drill is typically in making the pinky toe (outside) edge turn. Making the outside edge turn requires you to be flexed, stacked over your turning foot, and to drive your knee into the direction of the turn. This exercise on skates builds the skills and body position necessary to carve on your uphill ski.

If you’re having challenges with this drill make sure your skates are securely tightened. Loose fitting skates are almost impossible to balance on. This is also a drill that is easier to perform if you are using molded shell vs soft upper skates due to the support they provide.

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 the ability to turn and balance completely on the outside / downhill skate while performing medium to long radius turns.

IF DONE CORRECTLY

► Skater maintains deep ankle and knee flexion throughout the turn

► Even turn shape with both left and right turns

► Each turn is complete, finishing across the fall line

► Upper body remains facing down the fall line throughout the turns

COMMON CHALLENGES

► Skater cannot keep uphill leg off the ground

► Overuse of upper body motions to maintain balance

► Skater is much stronger on one turn than the other

► Course is set on too steep a decline – too much momentum

SUMMARY This drill is one of the most challenging in the Skate to Ski Training System. It requires all the balance, strength, and coordination developed in previous exercises. Be patient with this drill. If you are struggling with this drill, review the Stomp Turns drill in Phase 3. It can also be helpful when first attempting this skill to keep the raised skate with the front wheel pointing slightly down.

Once you’ve mastered Outside Leg Turns, challenge yourself with increasing degrees of slope. You can also perform the Hourglass Turns and Lane Changes drills using only Outside Leg Turns.

Make sure you have mastered the following:

• Generating momentum using power carve parallel turns
• Remaining balanced and landing softly with standing hop turns
• Performing rolling hop turns within a designated course
• Maintaining a balanced body position during rolling hop turns
• Turning consistently on one leg in both directions
• Performing six medium to long radius turns on downhill skate
• Maintaining quiet upper body throughout all drills in this Phase