Ski walking, ski bounding and running with poles are popular dryland training activities for cross-country skiers. They provide a semi-ski specific workout for people who don’t roller ski and can be a good option for folks who cannot tolerate running or who don’t enjoy running. Using the poles helps engage the whole body and gives you the chance to simulate poling like you would on skis.
When you want to make the workout closer to diagonal stride, imagine that you are wearing skis as you sweep your foot forward. begin each leg push off with a small, sharp downward push, as it you had to flatten your classic ski to make your grip zone stick to the snow. If you prefer, you can also just run or walk with poles and enjoy the benefits of using your upper and lower body and getting a vigorous cardiovascular workout.
The video is in 3 parts.
Part 1
A side by side comparison of diagonal stride and ski bounding. The key difference, of course, is that there’s no glide in ski walking. Consequently, the poles plant lower and at more of an angle, plus you don’t extend the poles as far back as if you were actually on snow and gliding.
Part 2
A step by step progression for ski walking. Ski walking is the foundation for ski bounding and plyometric ski bounding. Bounding is just a higher intensity effort and plyometric is higher still, with more of an emphasis on being explosive and powerful.
- Lightly jump in place to find your athletic stance.
- Tip forward from the feet. Don’t flex forward at the hips or waist. You want your whole body to tip forward, pivoting your weight forward on your feet. Catch yourself with one foot. Repeat with the opposite foot. The purpose of this exercise is to get used to bringing the hips forward with the foot and not overstepping.
- Imagine you are wearing skis. Sweep the foot forward as if there’s a ski attached to your foot. Compress the ski at the start of the push, as if you are trying to flatten the ski and make the grip zone stick to the snow.
- Add poles in 3 steps: 1. Hold the poles mid-shaft and swing the arms freely without the poles touching the ground. 2. Put the poles on (hands into straps), but drag the poles. Keep the hands low. 3. Start pushing with the poles, dragging at first and keeping the poles low and gradually bringing them forward and pushing them into the ground more.
Part 3
Demos of your various options for workouts with poles. The first 3 options are “ski specific” and the last 2 are non-specific, but excellent workout options. Running with poles is a great option for zone 3 interval training and crossing variable terrain. Sprinting with poles is an excellent drill for training quick feet.
- Ski Walking: Ski walking technique is good for easy, long distance endurance workouts. 45 minutes or longer. Focus on good technique.
- Ski Bounding is similar to Ski Walking, just more dynamic and harder. It’s suitable for zone 3 workouts (moderately hard pace), with intervals lasting ~5 to 30 minutes. You should be able to hold together good technique the entire time.
- Pylometric Bounding: More focus on explosive, muscular effort. Very dynamic.
- Running with poles: You are more interested in getting a cardio workout and less concerned about mimicking ski technique. Movements are quicker and less explosive. Good for Zone 3 workouts.
- Sprinting with poles: very quick movements and only used for short intervals (i.e. 10 second sprints).
