Nordic Racers Ski Club:
Videos

These videos are all in QuickTime format.

Many thanks to David McKee and Jeff Teachman for producing them.

Dryland Training Exercises

Classic Pole Bound

An ideal workout at any time of the year, the classic pole bound simulates the classic diagonal stride technique, and is great for its low impact qualities.

Endeavour to achieve full extension of legs and arms, full weight shift, and a smooth tempo.

View the video (36 sec, 3.5 MB)

Skate Pole Bound #1

A terrific exercise that simulates the timing elements of the 2-skate technique and provides an outstanding upper and lower body work out.

Imagining a clock in front of you, this motion involves alternate lunging towards the 11 o'clock direction and then the 1 o'clock direction. A split second after landing the right leg, a double-poling motion is performed that ends with a full extension behind you. During the double poling component, you should try to lunge back towards the other side.

Try five minutes of poling on the right side, and then switch to the left.

View the video (25 sec, 2.5 MB)

Skate Pole Bound #2

This perspective shows the weight transfer required of this exercise.

View the video (21 sec, 2.0 MB)

Double Pole

This exercise is probably the best for developing upper body strength and stamina, and is perfect for practising and improving the double poling motion, whether for skating or classic techniques.

Try focusing on using the abdominal muscles as the main source of energy and power, in addition to the triceps and leg muscle groups. Also, following through with the poling motion behind you allows for a very dynamic and enjoyable motion that would make Beckie Scott or Bjørn Dæhlie look on in amazement!

View the video (39 sec, 3.7 MB)