The Ski and Toboggan Training Rhythm and flow movements. Manual outlines the generally accep Movements that link turns with a ted training standards and procedures continuous flow of the center of for the NSP alpine toboggan training mass to produce and maintain program. This manual should be used rhythm. At the turn initiation, the as the reference for further detail on center of mass rises toward the new training activities and exercises. turn. During turn initiation, active guiding of the inside ski greatly enhances the flow of the turn. Basic Skiing and • For the snowboarder, rotary Training progressions can be Snowboarding movement of the rear foot/leg developed for each movement or for Definitions enhances the action of the for a specific weakness by isolating each ward leg. Generally there is a of these skills and then varying them The following basic skiing and snow- stronger application of rotary independently. For example, an exer boarding terminology may be used in movements in gliding turns. cise on isolation progression might clinics and evaluations. begin with edging movements and Edging movements. Adjustments of then add rotary movement. Stance and balance. A functional the angle between the running sur NSP’sSki Patrol Magazine and relationship of the legs that is not face of the skis/snowboard and the PSIA’sThe Professional Skier maga forced or contrived while skiing or slope. Guiding the skis/snowboard zine contain many articles with snowboarding. A stightly flexed, onto an edge and using progressive exercises that patrollers can use to upright stance allows for muscular! edging throughout the turn creates enhance their skiing/snowboarding skeletal efficiency and accuracy of the desired turn shape. Edging move and toboggan-handling skills. movements. The individual balances ments start from the center of mass. on the whole foot with the ability to Fine-tuning adjustments are made Skilng/Snowboarding work the entire ski or snowboard. with the knees, ankles, and feet. Exercises • Fortheskier,thebodyisina slightly countered relationship with Pressuring movements. Movements Skiers and snowboarders can improve the skis. The upper body must be that regulate the pressure on the their skill proficiency by practicing a disciplined and should have a skis/snowboard to suit the situation. variety of exercises developed by dynamic relationship with the skis. • for the skier, this concept PSIA.(PSIA instructors can suggest • For the snowboarder, the body is includes pressure adjustments many other exercises in addition to cotmtered with the snowboard from ski to ski (also called weight the ones described as follows.) This and bindings, based on the setting transfer), increasing or decreasing skill enhancement is beneficial to and angulation of the bindings to the pressure applied to one or patrollers, who must maintain a the snowboard. The upper body both skis (also called weighting or stable position and control speed must be disciplined and should unweighting), and pressure adjust when maneuvering a toboggan have a dynamic relationship with ments made along the length of down a slope. the snowboard. the skis (also called leverage). The transfer of pressure to the outside Warm-up Skiing/Snow- Rotaiy mot ‘ements. Movements that ski is smooth and progressive. boarding reorient the direction of travel of the Flexion and extension movements skis or snowboard through muscular are used to maintain and control The training clinic should start with a effort coupled with the forces gener the desired turn shape. few warm-up exercises; those that ated by the interaction of the edged • for the snowboarder, this concept emphasize rotary edging, and pressur skis/snowboard and the snow. An includes much the same format as ing movements are most important. active guidance of the skis/snow- for the skier, except the weight The exercises described in the board exists throughout the turn. transfer from edge to edge on the following sections incorporate basic • For the skier, rotary movements of snowboard is a toe-to-heel weight movement patterns related to skill the inside leg enhance the action transfer, in addition to the use of development. They also emphasize of the outside leg. Generally there pressure adjustments along the the shape of the turn, balance, stabffit is a stronger application of rotary length of the snowboard. and control of speed and direction. movements in gliding turns. Proper application will produce
[he Ski I’atrIIerIuntiuI IIIIIIIIIIIIIIIIIIIIIIIIIIIIIHIIIIIIIIIIIIIIIIIIIIIIIIIIII When from develop movements. through Skate pressuring step tail(s) develop to of results. the move hold, develop then Repeat Pressure pressure down exercise Flatland angle at Next, snowboard. ski the the Wedging decrease suring skis. while the Ski tions unpacked nent regardless the trolled consistent, a a point), Snowboarders The to in skis/snowboard angle fall same appearance snowboard, time, of adding While also rotary causing permitting) vary and the increases on hold, a the carrying done movements, the U the turns, line Next, gliding skilng/snowboarding weight independent side-to-side edging by flat to the again edging pressuring time. includes increases note fall snow the Skate the of progression wedge Changes rounded, Ski causing making the while the sideslipping rotary movements in Note or move edging Skating terrain a a line skis edge the a quiet equipment. wedge braking noting l’a(roIler’, the hillside Note add very of and transfer or Fall straight skills and exercise may centered while the motion. independently results. skiing/riding ease the and icy increase board’s no the a rotary angle edge pressuring and on and linked, upper gentle also the braking Line skiing/riding leg results can straight the might modify rotary terrain pressure edge action. ability note and both applying and straight awareness fore-and-aft conditions. line results forward action helps on The motion. results. be above, Manual In ability over body and terrain control then the of also involve skis one as (point compo isolated the or action. of (condi this next down the to skills. the con as pres the and the but case and can at and ski on to the to This the tion fall The keen the develop to Sideslips does you tening without Emergency angles Perform ing by the downhill tion. Crab does that Rotary basics change exercise and When stepping for on this them Execute change new conventional flexing/extending Skate boarding.) exercise side, alternating Notice making each line. a addition other skis’ to steering exercise occurs crab with variation ski not not awareness zigzag Repeat rather Walk learned done the proceed and movements as Turns as direction before rotary or a because sideslips turns skate apply Experiment apply does or walk in ski. the a well wide that other a weight the on result pattern. a skating of on than play the complete can wedge, turn of slope. Proceed from (Hockey) and by not from demonstrates movements a pressuring rotary to to as snowboard’s entering in a of range the ski. slope. process of expand more and a by skating snowboarding.) snowboarding.) down of fore an approach. pressuring apply skating movements. transfer bigger are ski in the the sideslip This hard using (This edging angular skills with control a of down to (This and weight emphasized difficult natural flatland path the or by to resuLts wifi on through ski, edging. role movements Stops exercise onto a as while edge aft, from across snow- edging requires fall one more exercise direction the interac produc the direc to well Focus skills. speed. force in transfer to edging slope, the (This line. skate. from ski slope this side flat Ski as the by a sensations on lack generally and skid. half board the putting slightly inside Hold Carved countered skis/snowboard, the the turns the Perform dates examples ttirn When training Instructors be rotary snowboard and ward rotary point Long-Radius Make forward 360-degree sure the 360-Degree pivot of angle from the Too To a the skis/snowboard different difference fall toe of shoulder). pull of complete requires skills. Too each follow down the to where while a 360-degree carve and slide edge movements. momentum motion, the skis/snowboard, control. line. much straight pressure downhill, or exercises momentum increase both the and causes skis much and heel and turn pressure wrn stance Carry should down turn. downhill of controlling the Then the ski the it skills changes or pressure carved have between circle.) Skidded the is Turns edge results. run edge for will Experiment hill. pressure tips maintaining turn, the increased stated normally at (The Turn the the wrns lead the (upper increase from used outside select stops, four different down the the cause during control, snowboard or is Flatten of awareness and to turn fall balance The turn in with stopped. forward directions. nose the to the senior and the for seconds. middle the complete Exercises edging line Turns backward slip one body skidded the completed. practice the past the ski speed 360-degree will direction each. the following snow- two uphill note the with points and of a back until fall or or on tails slightly edge candi last the the faces not on of across of edges and and two pres on line, the and the the the hip to Weighting Middle of Ski Flat Terrain Flex the direction of the new turn. To unweight, try turning on the tops of Experiment with weighting the Stand with weight evenly distributed the moguls. Let the moguls do the middle of the skis/snowboard, and over both feet on flat terrain without unweighting. Approach the mogul, note the effect on the turn. Gener skis or snowboard on, using ski poles keeping the knees loose and flexing atl the skidded turn involves more for balance. Twist your boots to the to absorb the mogul. rotary force and less edging. Skidded left and then to the right, and • For the skier, touch the inside pole turns also may result from over- describe the sensation. Try the exer to the snow slightly forward and edging, lack of flexing. or the center cise without flexing. with flexing. downhill when cresting the mogul, of mass being outside the line of with a hop and no flex, and with a steer the skis around the pole, and action. hop and flexing. Repeat the exercise press the skis down against the with the skis/snowboard on to make backside of the mogul to complete Alternate Weighting skidded turns (little or no edging). the turn in the trough. Add edging to transform the turns • for the snowboarder, use a reach Alternately weight the outside ski, into carved turns. Note that flexing ing motion with the inside arm both skis, and the inside ski, and initially assists the rotary or turning slightly forward and downhill describe the effect. Continuous fluid movements, then aids in edging. when cresting the mogul, steering vertical motion (angular as well as up the snowboard arc)trnd the point, and down) of the body is required for Leapers as if rotating arotind a pole, and properly pressured turns. The upper press the snowboard down against body follows the direction of the skis. This exercise is designed to help the backside of the mogul to com Experiment with static vertical move the body in the direction of the plete the turn in the trough. positioning, and compare that feeling new turn, flex at the end of one with continuous fluid vertical turn. follow the flex by a leaping Vary the edge angle to make carved motion. (This exercise does not apply extension (unfolding) of the body or skidded turns. Practice absorbing to snowboarding.) into the air in the direction of the moguls between turns while main center of the next turn. Use the taining a constant speed. Medium-Radius Turn uphill or otitsicle leg extension to Exercises direct the hod’ toward the center of Short-Radius Turn Exercises the new turn. Leap off the snow. Instructors should select one or nvo hind on the edges of the skis and Instructors should remember to work training exercises from the following absorb by flexing the ankles, knees, with senior candidates on more diffi examples and have the senior candi and hips. cult and most difficult terrain and to dates foHow the stated directions. Leap on smooth temLin first, then include both smooth slopes and on small moguls. Leap up on the moguls since the skiing teclmiciues Flat Terrain Balance front side of one rnogtil, over the will vary with the condition. trough between moguls. and land on Stand on flat terrain without skis on, the far side of the second mogul. Crossed Arms and balance against ski poles. Move Decrease the size of the leaps until the left ski boot in an arc. Rest your the skis remain in contact with the With arms crossed (without poles) body weight on the inside edge of the snovr, all the while making the same and hands lightly touching votir boot. Try to have the boot slice type of body movement. (This exer shoulders, make short-radius turns through the snow, with the heel fol cise does not appy to snowboarders.) down the kill line. Keep the cross lowing the track of the toe, and note formed with your arms facing down the sensation. Repeat the exercise Moguls hill. Concentrate on complete with the right foot. Then repeat with weight transfer onto the inside edge skis on while making carved medium- To ski or snowboard moguls, concen of the outside ski or snowboard. a radius turns (with both feet moving in trate on establishing a rhythm, weight strong turning action of the skis or the same arc). ing the outside ski or snowboard frilly snowboard, and continuous motion Snowboarders will do this same on its inside edge. and maintaining from one turn to)the next. Start with exercise but change the stance in rela continuotis fluid vertical motion. At a slower rhythm and then speed it tion to the snowboard/binding setup. the initiation of each wrn, remember up. Avoid turning the upper body to project the body down the hill in (rotation), leaning the upper body
1Ii,’ Sk I’ntroIIer’’ IuiiLial :::.:iiiiiiiiiiiiiiiiii
into the turn (banking), and bending pies and have the senior candidates edge of the outside skis/snowboard, forward at the waist, which will follow the stated directions. keeping the weight centered fore and weight the tips toc) much, causing the aft on that ski or the snowboard. Icy tail(s) to skid out. Powder Exercise conditions require maximum edge bite. Too much weight forward or Tuck Turns Weight both skis more or less equally backward will cause a loss of edging. (perhaps a little more weight on the Experiment with shifting the weight Make short-radius turns from a high outside ski). Too much weight on fore and aft along the skis/snowboard. tuck position. Mm the hands down one ski may cause it to dive deeper For skiers, try picking up the the hifi to direct the upper body Start while the unweighted ski floats to inside ski of the turn to fully weight by slightly turning in and out of the fall the surface. Weight the middle of the the outside ski. To increase angula line, transferring weight from outside skis or snowboard—do not sit back. tion, roll the knees and ankles more ski to outside ski. For snowboarders, Turning in powder is a slower pro into the bill. Over-edging will also this entails transferring weight from cess than turning on packed snow. result in loss of edge control. Experi the heel to toe edge or visa versa. Start with a strong up-unweighting at ment with different degrees of Next, complete the turns across the beginning of the turn. Actively edging and notice the difference in the hill, keeping the upper body steer the inside edge of the inside ski control. On steep slopes, lean the facing downhill. Try the same exer or snowboard to help initiate the upper body over the downhill ski to cise from a low tuck position, linking turn. Extend (unfold) and use a twist increase edge bite. Avoid jerky move round, short-radius turns. Alternate ing/pushing motion with both feet to ments, and concentrate on being tuck turns with regular turns. Keep guide the ski tip(s) or snowboard smooth and fluid. the upper body stable; let the lower toward and across the fall line, flex body create the turn. to absorb and finish the turn. Crud Snow Start with long- and medium-radius Diagonals turns, then progress to short-radius Exaggerate the lengthening and turns. On short-radius turns, when you shortening movements of the body Make short-radius turns while travel feel resistance of the snow against the otherwise relying on the fundamental ing diagonally down the hill. Empha skis/snowboard at the end of one turn, turning techniques. Start short by size turn initiation and completion. relax and let the snow push your feet, flexing the legs. Extend the body up, For initiation, foctis on steering the skis/snowboard, and knees upward out, and across into the center of the skis or snowboard into and across (unweighting). Then push, twist, and turn to unweight and change edges. the fall line as they are tipped on steer the ski tip(s) or snowboard Commit the upper body across the edge with transfer of weight to the toward and across the fall line and the slds/snowboard toward the fall line outside ski, or, for a snowboard, to the tail(s) of the skis/snowboard sideways. to help change edges and pull the outside edge. For completion, focus On steep slopes, push the skis/snow- skis/snowboard into the turn. Stay on fully weighting the inside edge of hoard down into the snow at the end balanced over the middle of the the outside ski or snowboard by flex of the turn to control speed. skis/snowboard. ing the knees, ankles, and hips to Immediately after extending, transfer weight to that edge. Icy Conditions changing edges, and guiding the tips into the fall line, get short by flexing Moguls Maintain sharp edges. Keep the the knees in the direction of the turn. skis/snowboard in constant contact Sink forcefully and smoothly in the Practice the same exercise for moguls with the snow. Focus on edge con center of the skis/snowboard. Extend described in the section on medium trol, weight distribution, and fluid, off the new downhill ski or snow- radius turns, except establish a smaller smooth movements. board edge to begin the next turn. turning arc and a faster rhythm. Do For edge control, move the not absorb any moguls between turns. skis/snowboard forward along its Equipment Carry inside edge instead of skidding side Exercises Unpacked Snow or Icy ways. Carve the turns. (Fry the boot Condition Exercises arc exercise described in the section Instructors should design training on medium-radius turns.) exercises that enable candidates to Instructors should select training For weight distribution, concen practice the skills needed to meet the exercises from the following exam- trate on fully weighting the inside stated objectives.
...... “....:...... “..“.““. Progressions Rope-a-Goat Braking Wedge
For the skier, the training progression This drill should help the rear opera With hips centered, brush the tails of should begin by skiing without the tor develop an understanding of his the skis out far enough to create sig use of poles. The next step is to ski or her personal limitations in control nificant edge angle between the ski or snowboard while carrying light ling a toboggan. The lead skier/snow- and snow. The more the edge angle loads, progressing to heavier and/or boarder goes to the fall line on easier of the skis is increased, the more dra bulkier toads. or more difficult terrain in a gliding matic the braking action. Keep your wedge or sideslip with unset edge(s) hands on your hips or comfortably at Toboggan Exercises imitating a toboggan. The rear opera your sides or on the toboggan han tor controls and guides the phantom dles. The ski tips should stay together, When toboggan-handling activities toboggan down and across the hill, with body weight on the inside edge combine skiing and snowboarding, it using edge control and skiing/snow- of feet and skis, centered fore and aft. is extremely important to emphasize boarding techniques appropriate for Keep your body facing down fall line, cc)mmtmication at all times—verbal the terrain and conditions. with knees bent. Stress stability and and physical. Unexpected direction control. Come to a stop with the ski changes, for exampte, may create a Wedge Skills Exercises tips in the fall line on easier terrain situation that is detrimental to the and with the ski tips in the fall line or individuals involved. Senior candidates should practice off to one side on more difficult wedge skills exercises either with or terrain. Warm-up Toboggan without a toboggan on easier and In this exercise, a snowboarding Exercises more diffIcult terrain. Experiment patroller uses the sideslip, with with both skidded and carved wedge edging. An increase in pressure on The toboggan training clinic should turns through varying degrees of the hillside edge causes more dramatic start with a few warm-up exercises, edge angle and body position. Initi braking action. Keep the hands on and these exercises may also he ate the turn by shifting or transfer the hips or comfortable at the sides or useful as actual training exercises ring weight and applying a rotary on the toboggan handles, with body during the toboggan clinic. Instruc force to the outside ski. Complete weight on the heel or toe (side being tors may use the following “phan the turn by shifting the weight to the used for control), centered fore and torn” toboggan exercises in training opposite ski. aft. Keep the body facing down the the senior candidates. (See the Skilng/Snowboarding fall line, with the knees bent. Stress Exercise examples at the beginning stability and control. Come to a stop Phantom Toboggan of this appendix for discussions on with the board off the fall line to one Exercises exercise options for snowhoardrng side in all terrain. patrollers; these apply to toboggan These phantom exercises enable handling also.) Gliding Wedge patrollers to simulate toboggan skills without the aid of an actual toboggan. Skidded and Carved Wedge Maintain a comfortably high stance Turns with the hips centered and the body Bamboo Pole Drills supported by the skeletal structure Use less edge angle and pressure for instead of by muscular effl)rt. Keep Two patrollers skis/snowboard while skidded turns. Use more edge angle the ski tips together, pressing them holding two sets of poles to simulate and pressure on the inside edge of slightly apart. There should be little. a toboggan. Each set consists of two the outside ski or snowboard for if any, edge between the ski and the side-by-side bamboo poles taped carved turns. Assure a balanced snow. Keep the knees bent. Apply together; this makes each simulated stance with weight centered fore and pressure/balance to the middle of the “toboggan handle” less likely to aft on the outside ski or snowboard skis, with weight evenly distributed break. Rather than act as a rear oper of the turn. Maintain a comfortably between the skis. Keep the hands on ator, the person in back uses his or high, stable stance with hips centered the hips or comfortably at the sides her weight to push the front person and knees bent. Turn your feet in the or on the toboggan handles. The to create the effect of a loaded tobog desired direction, and use pressure whole body should be facing down gan. The front operator is responsible and rotary motion. the fall line. Travel down the fall line, for direction and speed. stressing stability and control. (This
[he Ski E’arolIer Manual
illhIiliIIIIIIIIINIIIIIIIININhIIIIIIllhIIIIIIIIIIIIIIIIII
pressure
into
the
ler
toboggans,
tvedge
wedge
When
tionship
numbers,
4;
(Skis
number
edge between
gliding Alternate
Notice
Glide
the
pressure
into ler
toboggans,
to
skis
angle.
especially
description the
straight-running
three
to
stance
Start
Straight
Straight
control with
patroller
toboggans,
boarding.) exercise
......
gradients
When
may
With
snowboarding.)
fall
a
When
may
the fall
When
key
and
the
parallel
gliding
angle.
from
the little
to
(This
size,
accordingly
line
and
the
wedge
place
line,
facing
fall
rating
between place
(edging)
the
fall points
speed.
little,
the
four
(edging)
change
done
back
instructor
does
done
may
the
applying
difference
done
and
and
a
or
line, of
the
Run
Run,
instructor, and
line, the
exercise
wedge
of
Brake
=
tails
straight-running
the
times.
no
the
1, down
and
to if
snowboarding
0,
and
use
in
the
snowboarding not
back,
mentioned
terrain.
in
then snowboarding
2,
any,
back,
in
then
the
maximum
the position.
snowboard
edging
of
to
edging,
team
Glide,
snowboard
to
and team
the
the
gliding
forth
team
apply
Discuss
and
equal
the
control
calls
on
the
shape
size Concentrate
control
using
does
rotate
in
rotate
using
braking
3
assign
sideslip format
......
skis the
format
the
back
fall
in between
format
except
speed,
of
out
to
pressure
wedge,
not
Repeat
in
between.)
necessary
of
the
wedge
wedges. edge
across
distance
speed.
and
necessary line. snow-
across
speed.
nose
the
a
patrol to
parallel
the
the
nose
patrol
on
wedge. apply
skill
on
rela
on
a
to
the
Go
on
the
=
on
•
smooth, backward).
• rain,
sideslipping with
line
“falling Sideslip
by
Sideslip
sideslip
the
the difficult
the a
Alternate
turns
Glide
skidded left
carved
and
nate
half
the to
or
turn
Discuss
foot gum
repeat
wedge
turn. and
series Make
(skiers)
ded
Skidded
stop.
side
a
For
alternately For
a
For
steer
snowboard
fall
fall
as
ski
Visualize
and
and
kick
knees
hockey
complete
of
or
with
for differences
initiation
(snowboard),
underneath
followed
snowboarders, well
skiers,
Describe
snowboarders,
and
leaf”
a
and tips
line. line of
the
wedge
without
On
the
packed,
exercises and
turns,
terrain, right
moguled
wedge
into
a
extending
series
turn
or
gliding
three
feeling
one
and
Skills
turn
toe-side as
easier
in
Practice
or exercise.
Wedge
three
pattern
straight
skidded
stop.
Wedge
use
the
smashing
as
skidded
to
sideslipping
the
emphasizing
off
the
turns
series
to
ankles
and
of
by
turns
left
stop
the
to
more
a
the
change
between
the turn.
wedge
hell)
of
can
left
terrain, terrain, the skidded
toboggan. to
fall
a
turn.
Exercises
increase
followed
into
make
edges
and
downhill
(forward
braking
down
differences,
rotary
the
and
turns, one
left with
of
Turns
(skiers).
use
outside
line. and
be in
(snowboard)
difficult
alternate
flatten
Discuss
a
left
the
Then
right
direction.
exercises
the
and
wad
and
one
practiced
side
them
if stop
the
alternately,
right
ski
each wedge
in
the
followed
motion.
On
possible. and
edge
similarities
fall
second
wedge
by
wedge
Include
right
a series
ski. and
heel-
turning carved
tips the
of of
alter
ter
with
fall
more
flexing
easier
line
skid
type
right
a
and
sticky
angle
skis
turns
Do
in
on
ski
of
or
to at
of
the
rotan’ the
(moving
and
Experiment
Weight shifts
ward
of
rather
experiment
rounded
with
ward
ward
equal
formed
forward
weight Move
Falling
change
making
side
edge stability
slow
bases.
ankles
release
balance
the
farther
should
minimal
stance
varying
about feet
downhill
Begin
Downhill
adding
Tracks
lower
feet
backward) for
change
making
knees
and
no
(leaning
and
should
to
travel
force,
set
or
distance.)
the
than
shoulder
to this
uphill
acts Gently
snowboarders,
correctk (feet
from
the not forward
the
quick
a
traverse
and
stop.
and
control,
degrees
or
Leaf
Shifts leg,
and
toe-side
stability.
backward)
lateral
the backward
point
Left
sideslip.
and
traverse.
with
i.e., section
are stability
presstire
with
edges,
lead
on
from
quick
be
backward.
(Straight)
which
together),
brush
each
release.
the
heels).
to
in
transition
to
Demonstrate
sink,
Lateral
ankles
the
too
of
comfortably
where
Change
motion
width.
the
set
than
extreme
by
or
constant
different
subtle
of
entire
forward
edges
each
approximately
and
One
transition
edge.
ski
much
with
like.
Experiment
edge
roll
initiates
edging.
enough
the
sideslip
snow
from
Avoid to
Gently
Discuss
the
downhill
or
use
edge.
slip
the
as
foot
the
(When
weight body
Avoid
the
alternately,
edges,
(both
from
Movement
turns
a
Sideslip
set.
weight
twisting
snowboard
other
Sideslips
this
and
the
speed,
methods
simple
should
the
body
on
excessive
sideslip.
knees
The
turns.
balance,
rise,
to
may
apart—at
smoothl
turns
and
forward
a
balls
provides
a
for back
to the
heel-
and
affect
shifts
per
for
but
to
closed
with
skier’s
roll
be
and
be
of
and
to of t
Transitions Transitions
euvers wedge
or sideslip facing should applied ailow improve skis
be toboggan descent easier packed practiced Wedge
from
straight degrees turn five
cise
From Sideslip
opposite the degrees ment
than stern snowboarders), (skiers
on
onto edges. feet
base(s) back on
Corridor To
keep
behind
done
or
To
the
hill, feet the execute
does
the
and
changing
a
a the and
(skier),
their
a a
across down (skier) snowboard
not
the
perform facing
to few
flatten terrain. wedge
without
or skis/snowboard senior
sideslip down
edges while turn
without
pivot
in across
to skis
Transitions
in
a with
other skis/snowboard
direction. not toboggan
more
Transitions can
be
skis/snowboard
snowboarders).
toboggan
the
face base(s),
feet.
the
Skiing
transition more
initiation. across
the to
skidded confused one
apply
of
maintainliga
the candidate be
of
or the
position
the
Transitions Exercises
new
way
the
fall
a diffictilt.
the
position acceleration.
across
or
moving
turn
slope Use the without
defmed
sideslip
way while
fall
skis/snowboard
direction
on
line.
slope.
parallel
turn handling
the
maneuver, to
direction,
This
Limit
to
skis/snowboard.
wedge
line, turns
the the
to
snowboarding.)
Transitions
maneuvers,
with
the
to
go pointing
slope They
keeping
smooth,
to uses
or
fitcing more
a
skill
or as
(This a
no
skis bases
on
may
from boot
pivot
sideslip
within
hill
release
toboggan.
pivot
mane
(skiers
the
straight of from
drills
and
(skier),
more
in
their Use should
is
90
and
1St) the
rise
be than in
exer
man
across front a move
than
or
the
iivers
the a
to the
a
sink
the
up
or
pre-established
approach mately ing parallel approximately on
maintain
Unloaded Refer Exercises
designing exercises. Training Visually Route
for sible selected
Follow
Use Discuss various on
Chopsticks
gan Have
wooden
cups places ends. move,
loaded the with
Skiing/Snowboarding
Demonstrate transitions.
Recovery
Practice
360-degree
a
the
a alternatives
point
toboggans
poles
by
routes
static
to
his
two
two
When boots
lines
Toboggans
the
a
Selection
holding
inspect terrain The
toboggan.
and
a
the route
Manual
is
pole
poles.
or
wheelbarrow,
unloaded
down
straight
Some
to patrollers
ski-lengths
and
rear
to
and
that
Ski
her
simulate
Techniques
maneuvers.
(skiers)
Toboggan—Front
create
the
Leader
maneuver
five
Drill
sideslips, tinder corridor
is
and over moving on
operator
the
The
two and practice
the hands examples
have
appropriate.
team
for
descent.
feet
the
conditions.
toboggan
hill.
the slope varied
front
between bamboo
simulate
roboggciii each
guidance
proper
wide.
been
same
apart.
begins over approxi
toboggan
turns,
rear
effect
while
Discuss
to
leans
will
arm l)atroller
follow
terrain.
drawn
see
Another
slope.
the
Skills
run,
position
focus
training or
and
a two
Look
to
keep help
of’
on
and
in
if
tobog
pole
pos
and
a
in
the
Loaded
Refer Exercises designing
exercises. Training Route Tour
choices
dent
Ride There
verse cat
by them stable
Long
Do gain Spend
Difficult
Choose
tice
Progressive
sible. Practice
Traverses to
or turns
Traverse
assistance
•
• •
skiing
a
tracks.
rope
long
difficult easier,
smooth icy packed
balance scenarios.
the
the
loaded
to
Ilie
the stance and
progressing
are
line
with
Traverses
enough
Selections
using
The
conditions.
ttneven
mountain Manual
traverses feel drills
making
Ski
or
unloaded
Toboggan_Front
with steep working
Some
Walls with
more
Use Terrain
from
the
Ski
powder, snowboarding
toboggan.
and
and
terrain;
on
and
ol’
I’alroller’s
various
in
and
Exercises time these
toboggan.
the
aiut the
inclines
examples
or
difficult,
moguled Varied
the
toboggan pairs
as
edge
for
on
from
and
to
icy toboggan
withotit
traverse
many
toboggan.
on
Practice
Toboggan
rear
pc)wder.
guidance
to
varied
trails
maintain
to
control.
terrain
review
Use
the
an
practice
along
II1IaI
simulate
and operator Terrain
turns
terrain;
follow.
unloaded and
tracking
up
edges
bamboo
active
position.
terrain.
training
crtid,
most
to
many
on
route
in
a
acci
as
tra
jrac
and to
pos
on
and
1JIIIIIIIIIIIIINIIIIIIIIIII1IIIIll
toboggan
Traversing
Practice
a
Attach
waist
ceed
turns
date
skiing
down
Practice
Rope-a-Goat
exercises. designing
Refer
Thdn Operator
area
Loaded complete
gan
snowboarder
tion
motions,
lers
with
are
snowboarders
between
ditions
toboggan
Practice
Kick
toboggan
dIes,
brake
contact
route;
smoothly
loaded toboggan,
Practice
Moguls
It
necessary
as
who
may
changes.
to
down
with
of
forward
lug
and
to
is
the
or
Turns
a
Iii,
a
chain;
controlling
perform
and
traversing important
the
rear
section
toboggan.
The
team,
snowboarding
kick with
from
maneuver
not
Manual
is
techniques
each
fall
unloaded
lifting
stop
and
Some
Toboggan—Rear
the
Ski
handles.
through
the
including
simulating
front
terrain,
Ski
operating
Exerdses
having
line positioning
turns
are
and
the
with
However
help
they
slipping
I’
other
so
to
Snowboarding
hill.
air
of
the
examples
and
anti
person
operating
communicate
and
the
for
fakie surface;
left
for
keeping
rope
i,Iie
the
with
in
and
must moguls
of
the
toboggan
maneuver.
to
III
lowering
when
Toboggan
to
selecting
guidance
a
skier
skiers
controlling
another
and
r
the
toboggan’s
techniques
11111
make
sideways.
variety
(reverse)
without
mountain
straight
,. around
descend
if
and
and
come
in
‘II
a
using
follow
toboggan.
right
has
the
kick an
IINIIIIHIIIIIIIN
with
a
skier
the
and
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transi
pro
tobog
ui
training
patrol
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candi of
the
a
in
to
the
with
poles.
han
turns
the
a
safe
and con
a
by
a
moguled
turns
Practice
Rear
the
Practice
ator’s
Front
entire power
Practice
Braking
conditions,
according
the
Practice
Tail
impact
distance
on
Rope
movement
Turning
weight
until
Commands
coordinating
responding
applying
smooth
slopes.
tengthening
to
of
and
effectively
Length
along
toboggan
the
of
terrain.
the
slopes
in
moguls
increased
the
an
to
loaded
and
left
effort
tail
the
braking
speed,
and
and
and
shortening
rope
front
toboggan.
on braking
to
right
dips.
snow
the
lessen oper The
standards lines nordic further should
and Prepared Exercises
Select for stated
many
appendix.) addition
Diagonal
Ski points number strides points. push-off,
tion. help off,
Poling Use forward shaft the achieve Use
extension
Double On
project stand propel This body
going maintain
(PSIA
the
Nordic in
exercises.
and
the
pole
alternate a
this
develop This
other
angle
and
objectives. a
exercise
training
gentle
be
without detail
senior compression,
up,
each
downhill. Try
straight
generally gliding
yourself
to of
maximum
in instructors
the
exercise and
glide
angle
used
design
exercise
or
move
and
strides Training those
a Pole
to and warm-up
time.
Stride
upper
on
track.
slope,
procedures increase
candidates
poling
weight
reduce
program.
length,
as
is
upper and
poles.
on
line Track arm
training
yottr
downhill.
primarily
described
training
the
to accepted
between
Experiment
one
glide
is
arm
boch Experiment use
between
can extension. develop
Manual then
to
exercises
designed reference transkr,
body
the
hips and
speed
Count
propel
ski.
both
extension
This
suggest activities and
that
for
number exercises pole
Use
body
designed forward
As
strength.
training
the in
while
arm
poles the
the
manual meet
out two
pushing
upper this yourself
push.
with to in Vary
ou
with for
posi
NSP
to
of
to
to
to
With One-Step
manetwer On power the
lower push, designed
Step On directions steps. ping the is edging,
movements.
Skate On in knee, for
cise transfer an
Skate with the On
Start
speed designed pole
designed
a
roffing
difference
upright a
PfOCf ski
flat
flat
straight size
is
to
gradual
and
speeds.
slow push, double
and
Turn
the
Lift Kick
designed
under
and
rotary keep
terrain
terrain
and
Turn
to of
push-off.
at
or
push-off by nose to
up
body
and
body the power. develop
to
and
the Double
line.
bumpy edging,
develop downhill
the
and taking
This control. on in
develop and
or
figure,
ski
gradually
over
crest weight
leg
to
position.
position.
the
tail
Align
diagonal a
exercise
pressure-control a
at
develop
This
gentle
force
sliding,
small
terrain
and figure
the
in
tips
of
higher
edging.
and
This Pole
slope,
balance.
your
the
transfer.
a exercise
gliding
it
increase
while
needed
rise.
divergent This slope,
experiment
poling.
promotes
eight.
exercise
snow
is pole
use weight
toe.
and
change
push-off.
Feel
exer
this step
ski
skate
is
Vary
and
to
your
Straight Begin skis
knees sides. weight the both
skis to
run.
develop
Pole Remove on kets Rest
against leverage
pole speed
Gliding Let
wedge edging.
begin designated exercise,
tance ing
body cise
sliding,
Crab Ski
ments, ski
Repeat by opposite
ing result demonstrates
designed pressure
foot
the
skis
comfortably
back
your
alternating This without braking
downhill
in
feet.
the
a
drag
is
with
slightly [he
Use
position
Drag
while
a between on zigzag
as
shafts
the
your
designed of
position sliding.
while Walk
a and
braking
At the
pole
shafts
and
and skis
exercise
evenly
Ski gradually
Transfer
balanced
steep,
hard a
is
ski. control.
the
to and
Run
snow
a
point
double-pole
process
knee best
power). steering.
in
rotary
designated
braking
bent, pattern. forth and develop glide
PatrolIer straps
in
flattening
basic
Proceed
and
direction edging. a
or
from
A Distribute
apart
while
a narrov.
wedge,
as
Braking straight
to
used to
(B).
handles. and
or your
wedge is
weight
and
while downhill
possible
decreasing
edging. (steering) stance.
develop
reduce
body
and
designed
by
thigh ski
Note power.
and
edging
B
Crab
Repeat
using
to
This
hands
forearm
down
edging
and to
(and push the
point
icy
grip
change IanuaI run.
in
and
control
position:
from
parallel,
body
to
ski,
changes
Drag
walking This
speed.
a
exercise over
other trails.
edging, Wedge
stop
in
minimal
increase
and
The increas Shuffle poles
move straight edge
at
the to to
the
(A),
produc
the
the
a
foot
as
exer
start
help
bas
at
slope
ski.
dis
a one
in
a
is
:::::IIHIIIHIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
with
From
Stem
directions
sists the
verse,
while
tion
ous
the
while
downhill
from
Stem
edging.
feet.
width
of
back
the
the
t)one
technique,
Climb
Herringbone
track
Herringbone/Half
to The
senior
demonstrate
from
Conditions
Off-Track
Examples
to
edge
end
than
through
the
Skiers
Parallel
edging.
help
downhill
turn
vary
pressure
half
full
of
of
an
Use
following
ttwn.
a
to
of
a
technique
steer
steering
maintaining
conditions.
prepared
pivoting
of
control
the
[he
the
traverse, a
Christie
weight
traverse,
candidates
Turn
up
herringbone,
control
a
herringbone
the
candidates
with
the
steering
the
ski
this
full
the
and
hill
Keel)
SI, turn.
switch
and
Concentrate
the
turn.
Turn
in
“V
shape
in
to
ski.
herringbone.
I
exercise
skills
a arc
using
and
control
both
transfer,
Patrol
the
and
forward uphill
examples
the
smooth
the
speed
stem
track.
shape
on
stem
your
To
This
turn
of
to
Exercise Experiment
the
rotary
must
backcountry
of
traverse. the
in
setting
resume
prepare
stemmed
feet the
the
the
then
on
Ier’,
the
weight
ski the
the
varied
to
exercise
used
and
speed. by
edge
Consequently,
and
right,
herringbone
and
motion.
the
on
turn
half
in
be
develop
parallel
uphill
are movements
compLeting
turn.
uphill switch
Iattua
the
Vary
edges
the pole
steering
able
the
to
left
of
continu
to
herring
return
terrain.
over
Initiate
rather
designed
ski
amotrnt
change
with
the
direc
ski
con
and
tra
the
ski
push.
vary
ski
I
to
to
to
at
your
off-
to
the
to
and
ski.
behind
body
and
across strable
This
tion
Traverse turn
into
poling
maintain
onal the
Point
Traverse
into
maintain
poling
nal
the Point
Traverse
downhill
parallel
nordic
needed.
lel
possible.
outside inside
fall
small
from
Wedge
and
hill
in new
skidding
Transfer
begin
the
up,
Kick
face fall before
toboggan
stride.
when
the
fall
of
exercise
line.
stride.
turning
the
weight
telemark
your
opposite
the
your
traverse.
or
wedge
for
a
you
line,
and
180
for
ski
edging.
toboggan
line,
hill
downhill.
and
traverse,
your ski
bill
the
ineffective.
This
The
the
fall
weight
turning
You
balance,
other
stops
skis
or
and
balance,
As
(uphill)
Christie
degrees
pivot
and skis
to
As
with
should
(Downhill) should
(Uphill) to and
progression
telemark
downward
involves
line,
after
upward
downhill handling
and
edge
prevent the
maneuver
turns.
at
the
may
direction,
weight
prevent
This
use
at
Complete
techniques and
it
use
a
open
to
handling
edged
hill
progression
steer
an
hill
Plant
and
the
downward
around
Kick
for
to change
be
be
steer
and
the
exercise the
the
Place
the
upward
a
gets
change
angle,
turns.
sicteslipping.
gets
stability
on as
fall
transfer
edge
and
ski both
stationary
downhill
them
sideslipping.
edge
your
otitside
angle,
if skis
bringing
to
is
uphill the
smooth
Turn
the
line,
necessary
on the
forward
your
steeper,
steeper.
useful
and
on
the
as
are
the
adjust
skis
enter
skis
poles
is
the
uphill
into
its
direc
angle
angle
a
turn
adjust the
to
to
Your as
parallel
unde
as
useful
diago
down
skis
skis
ski
trail
diag
into
the
paral
skis
as
the
the
in
a
the
a
as
and
to
to
a
with
and
out
control, shaped
the
mark
skis.
release
motion.
mass
As
Telemark tion
and
cise
tions
position contact,
Experiment
with
After
sinking
On
Telemark
or
downhill
necessary
downhill,
with
uphill combination
You
alongside ally
pick fall
Position
Sidestep
the
steep
Bring
around
downhill
directions. feet
you
entering
the
turn.
with
rolling
to balance.
is line
varying
uphill.
Control kick
to
may
position,
your
together,
to
tip
forward
cresting
designed
your
terrain,
the sidestep.
edges, move
by
arc
and
create
into
Rise
develop
in
and to
fore
Achieve
again
the
your
turn
also
and
blending
then
ski,
the
legs maneuver
other,
of
point
an
terrain,
rotary
poles
Transfer
steep Move
the
with
Turn the
uphill
speed
sink
during from
and
Position the
then
of
and
it
backward, sidestepping, edged facing
actively
wish
but
a
uphill
the skis
at
to
downhill
may
constant
uphill
shape
to
Practice
telemark
allow
in
balance.
turn.
rounded
the
aft
to
into
fore-and-aft
terrain.
maintain
the
bring
facing
motion
bump,
one
sink
directly
absorb
develop
ski
by
edging,
the
to
your
initiation
your
uphill.
weighting.
be
position.
ski
when
transition.
downhill
steering
experiment
completing
the
and
of
traverse
your
telemark
Experiment
same
into
easier
the
(matched).
opposite
etc.
and
flow sidestepping
the sides.
weight
push
through
This
position.
telemark bumps
turn
step
across
pressure
snow
belaying
which uphill
sliding
the
center
direction.
This
forward.
turn
to
posi to
Then
of
both
and
clown
exer
ski
later On
tele
posi
do
to
the
ski
by
is
is
of
the
a a