Cross Country Skiing Basic Skills
The Diagonal Stride and other Nordic Techniques Help Skiers Glide
Jan 18, 2009
Most cross country skiers don't glide the first time they put on a pair of cross country skis. They lurch. It seems natural to try use a shuffling or walking motion to ski, but in fact, the technique used by accomplished skiers is quite different.
The Diagonal Stride: The Basic Nordic Skiing Technique
The diagonal stride is the main technique by which skiers rhythmically propel themselves along Nordic trails. It is so-called because the skier glides on the forward foot while the opposite arm is pushing back and while the backward leg is also pushing back and kicking up a little. Start by sliding the right foot forward. At the same time, using the ski pole, the left arm and left leg both push backwards. Then glide forward on the right leg. When the glide starts to lose momentum, bring the left foot forward, while pushing back with the right arm and kicking backward with the right leg. Then glide forward, this time on the left leg.
Sound confusing? The best way to learn this technique is to carefully watch a more accomplished skier, or even to take a lesson (or ask a friend for a demonstration and coaching). The technique doesn't take long to master, but almost no one gets it right the first time without help.
The benefit to the diagonal stride is its efficiency: It maximizes glide time per push. With practice, speed, and balance (and depending on the condition of the snow) a skier may be able to glide 10 or more feet for each change of feet.
Snowplow Stop for Cross Country Skiers
Once gliding, the next challenge is to stop. Point ski tips inward without letting them touch or cross over each other. Push out with the back of both feet to make a sort of inverted "V" with the ski tips together and the backs apart. Put weight on the inside edge, bend the knees, and push out sideways. This causes the skier to slow down, and gently stop.
Tips for Beginning Nordic Skiers
- Choose an appropriate trail: Flat and straight is easiest.
- Ski in an area where there are either groomed trails or where trails have been established by other skiers. Breaking trail is a whole other issue -- it is not only tiring, but it makes practicing gliding almost impossible for a beginner. Good possibilities for beginning cross-country skiers nclude golf courses and rail-trails.
- In many places, Nordic ski trails use the same symbols as downhill trails (green is the easiest, then blue, then black). Sometimes, they are marked with pictographs showing different degrees of steep and curvy.
- When skiing in an area without established trails or tracks from previous skiers, take turns breaking trail. Fifteen minutes at a time is a good trade-off.
- Wear appropriate clothing. A wicking under-layer is essential, because this activity generates a fair amount of sweat. An outer shell protects against wind and snow; In between, use insulating layers; how much insulation depends on the exertion level and the weather. Always pack extra in a day pack .
- Avoid hypothermia by monitoring exertion and keeping a steady pace.
- Pack a day pack containing a trail map, cell phone, extra clothes, snacks, and water (an insulated water bottle will keep hot drinks warm, or at least not freezing).
Skiers who master Nordic techniques can head into the woods to explore the beauty of the winter forest. And, once the basic cross country-tecniques are learned, some intermediate skills will help you tackle terrain with steeper slopes and narrower trails.
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