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INSTRUCTOR’S MANUAL
Develop Good Technique with Cueing and Drills
DRILLS DESIGNED TO BRACKET PROPER TECHNIQUE
Alternate Legs/No Legs
This drill will help you understand the value of involving the legs in your drive.
• Begin with 10 pulls of normal full-body skiing. Take note of your pace, displayed in the
center of display on the PM. Switch to 10 pulls where you keep your legs totally straight.
Again, check your pace. Then take 10 pulls with legs, and, again, 10 without legs. What did
you notice? For most people, the pace is much slower when the legs are not used, and it
feels harder to get power into the pull.
One-Legged Skiing
This is a good balance exercise, while also making you appreciate the added power you can produce
when using both legs.
• Start skiing for about 10 pulls. Shift your balance to stand on just one leg for the next 10
pulls, then switch to the other leg for 10 pulls, and finally back to regular 2-legged skiing.
Repeat the sequence several more times.
Finding Proper Arm Bend
1. Take 10 pulls with your arms completely straight.
2. Take 10 pulls that start with your arms fully bent so that the handles run right down along
the sides of your body as you extend your arms.
3. Now, find the perfect position in between those two. Arms should be bent at around 90
degrees in the early part of the drive, before extending down toward the hips.
Getting the Right Amount of Leg Involvement
1. Take 10 pulls keeping your legs completely straight.
2. Take 10 pulls where you finish in a squat position (deep knee bend).
3. Now, find the perfect position in between those two. You should finish the pull with knees
comfortably bent.
Using your Core
1. Take 10 pulls using your arms and your legs, but keeping your torso upright.
2. Take 10 pulls with an overly full bend at the waist.
3. Now, take 10 pulls using your core muscles to “crunch” forward as you pull down with
your arms and bend your knees.
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