At the top of the One Skate (V2) cycle, when the leg is at it’s straightest, an advanced skier executes a rapid, jump-like movement which pre-stretches the muscles just prior to the leg push. This pre-stretching action, also called a preload, helps the muscles deliver more force with the kick.
- “Double pole” with deep flexion at the ankles, knees and hips. Bring the weight forward on the feet.
- Same as step 1, but double pole on a single ski, then the other.
- Same as step 2, but hop up and down on one ski ski. Repeat on the other side. Continue to focus on the deep flexion through the hips knees and ankles, the weight forward and the the ski flat.
- Set up on a single, flat gliding ski with good flexion at the hips, knees and ankles, as in previous steps. Build up some speed with a couple of poles pushes. Very quickly jump up, then drop down onto the SAME ski. The ski is initially still flat as you land, but very soon rolls onto its inside edge for a powerful push off. Practice on one leg at a time.
- Start to link right and left leg pushes together, but take your time and regroup between pushes. It’s OK to set down a ski for extra help with balance. The most common error is to hop over to the other ski, rather than hopping up, then back down onto the same ski.
- Link right and left leg pushes together, without pausing. Now you are one skating, but with an exaggerated preloading action with each kick. This is also known as jump skate.
- Maintain that sense of dynamically working the ski in your everyday skiing.
Olivia Bouffard-Nesbitt, born 1992. This footage was filmed at the Canmore Nordic Centre, January, 2019.
Olivia’s Notable Results:
2015 – U23 World Championships, Almaty, KAZ: 21 (Sprint C)
2015 – U23 World Championships, Almaty, KAZ: 17 (10km F)
2015 – U23 World Championships, Almaty, KAZ: 12 (Skiathlon)
Dasha Gaiazova-Atkins, YOB 1983
Member of the National Ski Team from 2003 to 2014, Dasha competed in 115 World Cups, 4 World Ski Championships and 2010 and 2014 Olympic Games. Two-time World Cup medallist and 14-time Canadian Champion, Dasha was the top female Canadian skier for the last 4 years of her racing career.
After retiring from racing, Dasha has been coaching adult skiers: from beginner to competitive, with Space Dogs Ski Club in Calgary.
She speaks fluent French, English and Russian and is a NCCP-certified coach.