Skate Ski Drills – Nordic Ski Lab

Get “Over Your Poles” Drill

This is a race prep drill used by a 2x Olympic biathlete to improve body position and cueing. If it seems extreme to you, just dial it back to a level that feels comfortable to you and build from there.

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No Poles Uphill Skate Visualization

Legs only uphill skate skiing demonstration. View how a top biathlete manages the wide stance, lateral weight shift and forward position of modern offset (V1).

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Three by Three’s – Updated

This drill capitalizes on the relationship between double poling and one skate. Many benefits, including skiing straighter, better poling and learning to one skate uphills.

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Happy Feet in Offset (🇺🇸V1) – UPDATED

Legacy video from 2017, updated in 2023 with a preamble, giving some historical perspective and behind the scenes info. Drill teaches quick footwork and excellent positioning for modern offset.

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Practical Tips for Adjusting Offset (🇺🇸V1)

When, why and how to adjust Offset (V1). What can change, what should remain constant?

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The One Skate Windup (Preload)

How to develop lower body power in one skate (V2) with a powerful preload at the start of the skate push.

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Dynamic Balance Drill

A gentle drill, ideal for the start of the season. Focus on dynamic balance, body position and setting pressure into the ski.

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Two Skate Arm Swing

Common errors in the two skate arm swing and how to use the arm swing for propulsion.

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“Free Skate” One Skate

Drill progression to correct a problem common in more advanced skiers where the skier's body starts to "pull away" from the skate leg too quickly. The cue to "push all the way through" the skate push is meant to help correct this problem. This progression is another possible solution.

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Ankle Flexion: Another Approach

The ability to flex well through the ankles is helpful for most skate and classic ski techniques. This drill takes a novel approach to building range of motion. Who knows? It might just improve your balance too.

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The Magic Moment Drill

A small drill to help you finesse the transition between the glide and skate push in One Skate (V2). Learn how to unweight and re-weight the ski and possibly even point it in a new direction.

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The Pole-Skate Cue

What's the "Pole-Skate" Cue and why is it messing up people's one skate technique?

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Punchy Offset

A drill to help you increase tempo and get the skis off the snow more quickly. Good for steep climbs.

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Free Skate-Tuck Drill

Don't blow all your energy on the climbs. You'll want to save some for this drill on the flats and downhills.

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Skiing Fiercely & the Fire Hydrant

A two part drill combo that mixes working on the push and glide. Challenging, but quite beginner friendly.

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Self-righting Hop Drill

One of the best drills for improving balance over the glide ski. An important and valuable skill to learn.

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Skate Ski Warm Up Routine

A set of 4 exercises to practice for 5-10 minutes before heading out on the trails. Great way to warm up and improve balance and coordination.

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How to Make Offset (🇺🇸 V1) Easier

How to adjust Offset (V1) for greater ease, especially for when you feel like your skis are grinding to a halt on a steep hill. (Not for going faster. For going easier.)

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One Skate Timing Triad: Transition Phase

1 of a 3 video set about one skate timing. Focus is on the transition phase and rhythm throughout the stride cycle.

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One Skate Timing Triad: Pushing Phase

1 of a 3 video set about one skate timing. Key landmarks and skills for excellent timing during the pushing phase.

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One Skate Timing Triad: Recovery Phase

1 of a 3 video set about one skate timing. Key landmarks and skills for optimal timing during the recovery phase.

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Exaggerated Follow Through Drill

Excellent drill to improve balance and better coordinate the recovery of the skis and poles in One Skate (V2).

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Timing and Balance Drills for One Skate (V2)

Three drills for better balance in skate skiing, plus an explanation of why many skate balance drills cause skiers to develop poor timing in One Skate (V2).

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Fixing Bad Timing in Good Skiers

Side by side break down and explanation of good and bad timing in One Skate, plus strategies and cues to improve timing. Bad (incorrect) One Skate timing is a widespread problem in skate skiing.

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Base Position (One Skate – V2)

This is a 3 part progression that begins with off-snow activation and awareness exercises, followed by an on-snow progression. Benefits timing and balance in One Skate (V2).

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Balancing on the Edge

There's more to balance in skate skiing than balancing on a flat, gliding ski. What's your balance like during the push? Use this drill to detect and correct edging and pushing issues and enjoy better balance throughout the cycle.

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Pole with your hips (V2-One Skate)-REVISED

A drill with many benefits: protect your back, improve your timing, develop a stronger kick.

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One Skate Dance – Updated!

The single best drill for learning V2-One Skate, IMO.

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Speed Skater

Improves balance and weight transfer. 2 options.

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Elastic Elbows

Use elastic bands above the elbows to improve poling mechanics

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Box Drill – Advanced

Endless ways to finesse One Skate and Two Skate

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T-Drill for Edging Power

Drill to coordinate a more powerful and effective leg push.

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Uphill Downhill One Skate (V2) Drill

Learn how to adjust V2-One Skate for different terrain and get a great workout too!

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Free Skate – Adaptations for Racing

Adjust Free Skate technique for a variety of race situations.

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Foot Work for Skate Skiing

Improve balance and relieve sore feet and lower legs in skate skiers.

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Serial Skate Drills

A series of 5 drills to cumulate a range of skills in one training session.

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Ankle Flexion in Skate & Classic

Why ankle flexion matters and practical strategies to increase your on-snow ROM.

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Early Season Drill for Balance, Tempo and Timing

Dynamic work on roller skis to improve forward position.

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Even Leg Push Drill for V1-Offset

V1 – Offset Movement Progression

Legacy Content

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