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Cross Country Skiing Pole Movement
Walk, run, hop and jump in boots
Put on and take off skis
Side step in a circle on flat ground
Shuffle walk forward
Balance on one ski
Coordinated arm and leg movements
Straight glide on easy downhill
Skip in boots
Jump with skis on
Safety: Move to the side of trails when stopping
Diagonal stride with glide holding poles
Arm swing with pole tip rhythm
Double pole with rhythm
Side step up hill
Use wedge to control speed on easy downhill
Change direction with movement (mini-step turn)
Get up after a fall
Diagonal strides using poles in and out of groomed
Double pole using core and arms in coordination
Shuffle or run with skis up slight hill
Change direction in a wedge on downhill
Link step turns both directions
Pump legs over small rolls/humps
Transfer weight to each ski during diagonal stride
Move forward with kick double pole on flat terrain
Herringbone uphill
Step turn on easy downhill
Surface 180
Ride over small jumps
Ski varied terrain with coordinated rhythm from fl
Create forward movement in a "no pole" double pole
Single stick using only poles on groomed track
Glide on one ski (both sides) easy downhill
Hockey Stop
Jump 180 while moving
Maintain forward momentum (3km loop)
Double pole up an easy hill
Kick and glide motions on ungroomed trails
Link turns on slalom course while maintaining mome
Step turn on flat terrain to maintain speed
Jump 360 while standing still
General Concept of glide and kick waxing skis
Ski with rhythm and varied tempo (>3km) advanced
Change tracks in a multi tracked course
Double pole up a moderate hill
Step turn downhill corners while controlling speed
Link Multiple parallel turns downhill with rhythm
Complete a telemark turn while skiing downhill
Wax my own skis with appropriate kick and glide wa
Optimize speed on varied terrain using multiple te
Double pole up a steeper hill
Skip on classic skis in a diagonal stride
Step turn downhill corners while maintaining speed
360 jump while moving
Accelerate and optimize speed to match the terrain
Start a race with optimum efficiency and power
Link telemark turns on any groomed or ungroomed tr
Grabs/Shifty
180 off jump
Julian Gruber
California
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