4 Tips for Body Position in XC Skiing
The key to successful technique in cross-country skiing lies in maintaining proper body position, which remains consistent for both skate and classic techniques. To build and understand this position, it's essential to start from the ground up. Here are 4 areas to pay attention to in developing proper XC ski technique:
1. Ankle and Knee Flexion:
Begin with a few jumps or hops while focusing on your landing.
Land with soft ankles and knees to absorb the impact.
Avoid locking out ankles and knees or over-exaggerating the bend; aim for a natural, comfortable position.
2. Hip Position:
In a static standing position, your hips should be directly over the midfoot or arch of the foot.
Rock forward onto the balls of your feet and then back onto your heels to find the extremes. This allows us to find the center, neutral position
When you are skiing, you will shift to focus on hips forward, aligning the pelvis with the balls of your feet.
Emphasize ankle flexion and focus on alignment from knees up to the ribcage.
3. Upper Body:
Start by focusing on the lower back by arching and rounding it to find the extremes.
Settle into a neutral position with a tall spine, forward pelvis, open chest, and engaged core.
Engage your core by drawing your belly button towards your spine without rounding your back.
Keep your core muscles engaged while ensuring normal breathing.
4. Shoulder Position and Arm Swing:
Start by raising your shoulders up towards your ears and then relaxing them. This will help ensure that our shoulders are relaxed.
Maintain a slight bend in your elbow and initiate arm swing from the shoulder.
Imagine a pivot point at the shoulder, allowing for a relaxed forward and back arm swing.
Begin with small, low hand motions and gradually increase the range of motion while keeping your gaze forward.
For skating, swing both arms together and for classic you can swing them in an alternating motion.
By focusing on these 4 aspects of body position, you can develop a solid foundation for successful cross-country technique, whether you're skating or classic skiing. Proper body position enhances efficiency, control, and overall enjoyment of cross-country skiing. Here is a video from the video library that breaks down these steps with visuals. Sample video on YouTube.
MVB Coaching is run by Coach Martin Benes a lifelong endurance sports enthusiast. He has coached cross-country skiers from beginners to Olympians and loves helping all level of athlete take their XC skiing to the next level. Based in Truckee, CA, he works with Nordic skiers internationally.
