Thousand Steps

Skier performs active lateral and forward steps off of an edged ski through the entire arc while maintaining balanced upper body position with shoulders and elbows ahead of the kneecaps.

Objectives Alignment of the skeleton

• Forward movement off of a working ski
• Active forward/backward and lateral balance  

Terrain Flat to moderate 

Turn Shape Open slalom to fully completed G.S.

Variations Horizontal pole Hands-all-over positions Boots undone

Notes Ensure skier completes arc Ensure skier steps forward and up the hill (central nervous system stimulation). Ensure skier disciplines upper body to eliminate rotation of shoulders Ensure skier balances over outside ski

© 2005 CANADIAN SKI COACHES FEDERATION

Hoppsving 

Skier performs small two-footed hops, off centre of skis, around entire arc of the turn, while maintaining strong upper body position. Spine should be slightly rounded. Skier should remain balanced to the outside ski even though hops are performed off of both skis.

Objectives

• Vertical balance
• Strong natural balanced alignment on skeleton

Terrain  Flat to moderate

Turn Shape Open Slalom to tight G.S.

Variations
Horizontal pole
Uneven terrain
Terrain changes

Notes
Ensure skier jumps off balls of feet
Encourage skier to use this drill as part of warm up protocol.
Encourage skier to maintain balance and disciplined upper body.

© 2005 CANADIAN SKI COACHES FEDERATION