As these illustrations of Gunde Svan show, Gunde's poles are planted
well before the left ski is weighted.
The Drill
Take your V–1 Skate to its Ultimate
By Lee Borowski It's January and now is the time to turn on the V–1 afterburner. We'll do it by improving the only sources of power for any skate: The skate–off and poling. These are the only two points of contact with the
ground and the only means of propulsion while skating. Let's look at the result of these two forces on body motion.
Unfortunately, many skiers lose leg power when they emphasize poling, then lose poling power when concentrating on leg power. Let's see how to avoid those pitfalls.
In my video, "The Secrets of Dynamic Ski–Skating," I present a three–stage drill that has become known as the "John Bauer Drill," since he's the one demonstrating it. Ironically, these exercises were first
designed for his friend and fellow Olympian, Luke Bodensteiner, to help maximize leg power, which he tended to lose when he "hammered" his poles – and he could really hammer his poles.
Stage 1. MAXIMIZING "DYNAMIC LEGS." Find a gradual to slightly steep incline. Skate up the hill without poles, feeling that your feet are never stationary. As you glide on one foot, be sure that the other foot is in a continuous process of moving forward for the next skate.
(See back cover for perfect example of this action by Bryan Fish, University of Wisconsin–Green Bay ski coach.) Both legs are always in dynamic motion, even as you glide on a ski. This makes sure that you are lined up for the next skate–off. If your off leg has not come forward, you will not be lined up for a strong push–off. Then you will only waddle from side to side, rather than springing forward.
Feel your legs quickly flex, a slight hitch, just before pushing off. This
gathering, or preloading, will help add power, much like a slight bend at the knee and hip before jumping. For 100 percent of your energy to be effective, however, you must have moved your weak–side leg forward. Ingrain this feeling so you won't lose it when you add poling power.
Stage 2. ADDING GENTLE POLING POWER. Now grip your poles one to two feet down from the handles. This will ensure "very light" poling. Your main goal is to add poling without loosing your "dynamic
legs." Do V–1 repeats on the same hill until you are confident that you don't lose any leg power when you pole lightly.
Intersperse skating without poles with light poling to make sure you keep the dynamic action of your legs. Don't think of this as a beginner's drill; it is also one of the best for the elite. When you're sure you will not sacrifice leg power with easy poling, move on to the next stage.
Stage 3. POWERFUL POLING AND POWERFUL LEGS. Now grip
your poles normally. Start by skating without the poles, making sure you have the feeling of "dynamic legs." Once you have re–imprinted the feeling, add light poling. Gradually increase the amount of force you use on the poles. Make sure you drive your strong–side hand to your hip, KEEPING THE STRONG–SIDE SKI GLIDING AS YOU DO.
THE DRILL
Now you are ready to add the afterburner of complete, abandoned poling power to your V–1. In the original version of "Simple Secrets," I called it "The Drill," and gave it a whole chapter because of its significance. This is the most important concept in moving from the ranks of beginning V–1 skater to expert. It is so effective that executing it properly virtually guarantees that you will skate correctly.
The key to "The Drill" is to start poling a fraction of a second BEFORE the strong–side ski is weighted. That means the "three" of the "three–one" timing really has the poles hitting the ground slightly before the ski. You should feel that you are hanging from your poles just before the ski hits the snow – then power and abandon are automatic. You will feel as if you are hanging out in space for a millisecond and only your
poles will save you from falling. (This is the same feeling you should have when you move your hips forward to initiate a double pole.)
So here's "The Drill" in detail (assuming a strong left side):
1. While facing the left ski, plant the poles while the weight is still on the right ski. If the left ski is on the snow, as it very well might be, it bears very little weight at this time. In other words, the body weight is
transferred to the poles slightly before the left ski is weighted.
2. Falling on your poles will cause your left ski to shoot forward with a great amount of glide. Try to feel the glide and momentum while this happens. Drive your left hand to your hip, especially feeling the involvement of the stomach and lats.
3. Skate back to the right ski.
4. Once on the right ski, skate (without poling) back to the left side to set up the cycle again.
If done properly, THE POLING MOTION GIVES YOU A RUNNING START ON GLIDE AND GREATLY INCREASES THE DISTANCE COVERED IN EACH STROKE. Glide is then enhanced more by the leg's skating motion back to the weak–side ski. There is no static glide phase; rather, there's a turbocharged start into glide, followed by an active skate–off while still gliding.
One note: Since only the strong–side ski is assisted by poling in the V–1,
that ski will glide longer than the weak–side ski. This is automatic, and you will not stall out on the weak side if you develop "dynamic legs."
Now we're finally ready for the other skates, those for faster conditions.
This is excerpted from The New Simple Secrets of Skating, by Lee Borowski: The original Simple Secrets helped get America skating. Now, 15 years and 13,000 copies later, it's been completely revised
and is 50 percent bigger. The "secrets" haven't changed, but are unveiled in a completely new way, honed by teaching hundreds of skiers individually and at clinics – from raw beginners to Olympians. Following the step–by–step sequence can take any level skier to the pinnacle of their ability.
To order, send check to Lee Borowski, 4500 Cherokee Dr., Brookfield, WI 53045. Wisconsin residents: $9.86 (state tax included) – others $9.45. Price includes $1.50 for shipping. Also
available is Borowski's "Optimal Cross Country Ski Training: Update Your Skiing For the 21st Century" from Silent Sports, $13.66 tax and shipping included, $12.95 outside Wisconsin. Order online at www.silentsports.net.
| 
