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BIOMECHANICS
Taking a deeper look into the mechanics of the stroke, we can fine tune the body positions and
transitions through the movement to find greater efficiency and improve performance. The
biomechanics of the technique we teach on the SkiErg follows the basic characteristics of the
“double poling” technique of Nordic skiing. While research has shown that the biomechanics of
double poling can vary slightly on flat vs. uphill terrain, we find that SkiErg technique in different
environments (damper adjustments) varies even less. The spectrum is discussed, but keep in
mind the SkiErg technique will broadly simulate—not directly replicate—that of what we see in
the actual sport.
FULL STROKE:
We will review a full cycle or stroke, which can be defined as the time just before power
production begins, through the full applied force, finishing with the return back to the top. The
rhythm of the cycle (ratio of power phase to recovery phase) is important as well as the cadence
of cycles over a period of time (stroke rate, spm).
Efficiency of movement will require vertical orientation of the handles, a substantial initiation of
force sustained over time followed by a longer, in comparison. recovery phase. The lower damper
settings will offer an environment that supports a greater (1:3) ratio between the drive phase
and the recovery phase. Imagine skiing on a flat stretch of trail where your goal is to get the
maximum distance out of each stroke. Higher damper settings will encourage a more equal (1:1)
ratio, respectively, to sustain consistent effort. The experience here is much like skiing uphill.
The need for a faster recovery allows you to continue moving up the hill rather than slowing
down or sliding backwards.
BODY ANGLES:
1. At the very end of the recovery phase and just before the start of power production, the
elbows are flexed at 90 degrees or less, the shoulders are flexed at around 75 degrees and
abducted about 45 degrees. The angle of the hips and knees is 160–180 degrees and the
ankles are just over 90 degrees with the heels just elevated off the ground.
2. Upon initiation of force, every muscle in the body should engage, solidifying the line of action
of the handle downward. The muscles around the torso are braced while the ankle, knee and
hip angles begin to close. The shoulder and elbow angles initially decrease as well, bringing
the hands in closer to the body.
3. As the stroke continues, the hip angle continues to close approaching 90 degrees and, when
the shoulder angle closes to the point where the elbow is aligned with the side of the torso,
the elbow will begin to extend, opening the elbow angle back up to 135 degrees. At the
moment the hands achieve alignment with the thigh, the drive ends and the recovery phase
is initiated.
4. The hips have the furthest range of motion to travel back to the start. The knees and ankles
will also open followed by the shoulders. The elbows should already hold the appropriate
amount of flexion as the arms reach up.
BIOMECHANICS
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