Beginner Classic Cross Country

Dear Viewer,

Welcome to the CCSC education library. The following describes a model for beginner classic cross-country (XC) skiing based on PSIA educational materials. PSIA practices provide a consistent and proven teaching framework. It is important to remember that each lesson will vary in pace depending on the group dynamics. CCSC staff incorporate progressions and movement analysis scenarios while still allowing flexibility for individual learning and teaching styles.

Sincerely,

The CCSC Education Leadership Team 

SAFETY CONSIDERATIONS

• CCSC staff should take a phone when utilizing the trail system. Do not hesitate to call for a patrol or a ride off the trail if needed.

• Downhill sections will be the most difficult for a beginner student

• Be aware of the time when taking students on trails.

• Be aware of your student's energy level

• Be aware of trail conditions

• Be prepared with water and fuel.

• SKI LIFTS ARE NOT TO BE USED

CROSS-COUNTRY SKIERS CODE OF ETHICS

At ski resorts, you are introduced to a variety of people with different ski levels and types of equipment. It is important to remember that you must always be responsible, aware of your surroundings, use common sense, and show courtesy to others to enjoy the slopes. There are guidelines to keep you and others safe on the slopes and reduce the risk of getting injured skiing.

1. Always check posted trail conditions and obey all signs and posted warnings.

2. Always stay in control. You must be able to stop or avoid people or objects.

3. Stay to the right when meeting oncoming skiers.

4. Before passing another skier from behind, announce your presence and ski around them when safe to do so.

5. Do not stop where you obstruct a trail or are not visible to others.

6. Do not access/use terrain or trails when impaired by alcohol or drugs.

7. If you are involved in a collision or incident, share your contact information with each other and a ski area employee.

TERRAIN CONSIDERATIONS

Like all ski areas, Crystal offers unique terrain for teaching Cross-Country skiing. The following locations are best suited for teaching purposes, noting that surface conditions, weather, and customer traffic make their respective uses subject to change.

Specific locations coming soon…

Skiers shall always be aware of the fall line, obstructions, and intersections.

“Skiing downhill on cross-country skis is a challenge, specifically for individuals who have never skied. PSIA emphasizes the skills and tasks needed for safe downhill skiing and ross-country skis.” - Continuous Forward Motion, Brad Miller

It is important for Nordic and Alpine ski instructors to show empathy for first-time cross-country students. Gliding downhill can be challenging for even the most athletic students. PSIA stresses the importance of controlled skiing by incorporating tasks from downhill skiing, such as the wedge, wedge stop,, and wedge turns.

WALING IN CLASSIC EQUIPMENT

Boots and Poles

• Designed for the efficient and safe transfer of energy, cross-country ski boots make walking natural for first-time participants. Cross-country ski boots allow the ankles to articulate and utilize the foot sensations associated with normal footwear.

• Explain the important sensations the student may feel in ski boots, paying particular attention to the ball of the foot.

• Spend a brief time walking in ski boots with ski poles, taking note of how the arms swing with each step. Utilize follow-the-leader games. This allows the student to get used to the position of the poles and the sliding sensation when feet are shuffled.

Boots, Skis and Poles

• Incorporate variations of the start turn to get used to the length of the skis.

• Practice small leapers to get used to centering on the skis.

• Spend a brief time working from a tall stance to a short stance; this may include small leaper tasks.

• Walk up a gentle grade sideways and in a herringbone to experience the movement patterns required.

• Ask students what they feel, allowing them to reflect on sensations. There will be many different answers.

SKIING IN CLASSIC EQUIPMENT

Demonstrate and incorporate the wax pocket. With one ski on, skiers can effectively create a wax pocket with the foot that has no ski. This is called a scooter. Take note of how the arms swing with each step. Utilize follow-the-leader games. This allows the student to get used to push-off, transfer of weight and glide.

• Walk-Jog-Glide with and without poles, in track and out.

• Push off and hold the glide with and without poles, in track and out.

• Throwing Fairy Dust with and without poles, in track and out.

• Double poling, in track and out.

• Double poling with alligator arms, in track and out.

Ask students what they feel, allowing them to reflect on sensations. There will be many different answers.

GETTING UP AFTER FALLING

• Uncross skis (roll on your back to uncross)

• Take poles off if needed

• Skis pointes across the fall line

• Crawl to the front of the skis

• Engage the wax pocket and stand up

WEDGE PROGRESSION (AND WHY IT SHOULD BE USED)

The wedge progression is time-tested and covers the widest range of participant skill sets, as well as the safest learning outline where there is limited run-out and populate learning space. Simply put, the wedge is ski tips together and tails apart. Speed is controlled by regulating the size of the wedge: the larger the wedge the slower the skier will go. The size of the wedge can be viewed through stance height: the taller the skier is, the narrower the wedge is and vice versa. The rotation of the upper legs in an inward direction generate the movements needed to create a wedge.

• Introduce the wedge statically in a flat area. Demonstrations should be level-appropriate.

  • Skis can be slid into the wedge, stepped into the wedge or hopped into the wedge.

  • Emphasize a moderately athletic stance that distributes the participant’s CoM (Center of Mass) over the length of the skis.

  • Key flex points will utilized the hip joint, the knee joint and the ankle joint.

  • Key sensations include pressure on the outside of the feet.

• Move to a low grade and perform a straight run to a gradual stop. Demonstrations should be level-appropriate and emphasize the wedge turn as a means of redirecting the skis and an alternative way to stop. Use the skier’s stance height as a visual indicator.

• Emphasize leg rotation in shorter radius turns. The head may turn in preparation for the upcoming turn.

THE WEDGE PROGRESSION: TROUBLESHOOTING

• Weight is distributed on one ski more than the other: Everyone has a stronger side. It is a natural reaction to lean to the safer, stronger side.

• Correctly perform a demonstration that allows participants to view you from the front and back.

• Incorporate tasks that encourage level shoulders and a level pelvis.

• Relate movements that facilitate equal pressure on both skis.

HALF WEDGE: A SKIER’S BEST FRIEND

• Place one ski in the track and the other outside the track.

• Brush or step the ski not in the track out to a wedge position.

• The larger the wedge, the slower the skier will go.

WEDGE TURN FROM A GLIDING WEDGE

On a low-grade pitch practice the following after demonstrating, utilizing smaller radius turns. When we walk we lead with a weighted inside foot to turn, but effective skiing requires a weighted outside ski.

Brush tail of one ski out and apply a little more weight to it. This may involve tipping the pelvis and shoulders slightly towards the brushed ski side.

Increase the radius of the turns to introduce speed control.

Stalling will occur for a variety of reasons, including tactics. Encourage and emonstrate turn shapes that flow, as well as adjustments in stance height (tall in the initiation, gradually shortened through shaping to finish).