HALTON OUTDOOR CLUB

DETAILED CLASSIC SKI LEVEL PROFICIENCIES

 

Minimum proficiencies for each of the three classic levels of ski lessons are
detailed below. They form a natural progression that encourages members
to progress from Level 1 through to Level 3.

Potential students will find them helpful in learning the basics covered in each level so
they can make the right choice of level for their lesson.  Instruction is based on the
needs of students and may cover more than the minimum described.

 

HALTON LEVEL 1 MINIMUM CLASSIC SKI PROFICIENCY

 

Maneuver

Checkpoints

Star turn

·                     Keep tails together

Falling and rising

·                     Fall and get up, unassisted using correct technique

Diagonal stride

·                     On flat to slight uphill terrain

·                     Opposite arm and leg movement

Herring bone

·                     Walking herring bone on gentle to moderate uphill

Uphill side stepping

·                     On moderate to steep uphill

Straight running

·                     On gentle downhill with straight runout

Snowplow

·                     Control speed on gentle to moderate downhill

·                     Half snowplow (with 1 ski in track) at low speed

Adapting to terrain

·                     Be able to do star turns to change direction, fall and rise on the trail without assistance, and side-step up a moderate to steep hill

Equipment, & Clothing

·                     Describe the effect of ski camber on ski selection

·                     Show the correct height for classic ski poles plus correct strap entry.

·                     Know how to select “wicking, breathable” ski clothing

Trail Safety & Etiquette

·                     Be able to describe the Nordic Skier Safety and Etiquette Code and use it when skiing

 

HALTON LEVEL 2 CLASSIC SKI PROFICIENCY BASICS

 

Maneuver

Checkpoints

 

·                     Be able to complete all of Level I proficiencies

Diagonal Stride

·                     On flat to slight uphill terrain

·                     Balance and glide on 1 ski at a time

·                     At least partial weight transfer

·                     Pole plant timed to follow end of leg push

Double pole

·                     On flat to slight downhill terrain

·                     Contract and coil core muscles at torso. Bend at least 45 degrees

·                     Torso is used before arms in push phase

Herring bone

·                     Walking herring bone on moderate to steep uphill

Straight running

·                     On gentle to moderate downhill (slow to moderate speed) with straight runout                                                                                                   

·                     Be able to complete a “high tuck”  at slow speed                                                                                         

Step turn

·                     Gradual changes in direction at low speed, gentle downhill

Snowplow

·                     Brake to stop on gentle downhill

·                     Control speed on moderate hill                                                         

·                     Half snowplow (with one ski in track) at moderate speed   

Snowplow turn

·                     On gentle to moderate downhill

·                     Single turns, either direction (not linked turns)

Tracking

·                     Step out of track at low speed and do a full snowplow                        

Adapting to terrain

·                     Demonstrate the use of different maneuvers on varied gentle to moderate terrain  (Diagonal Stride, Double Pole, Herringbone)          

·                     Smooth transitions not necessary       

 

HALTON LEVEL 3 CLASSIC SKI PROFICIENCY

 

Maneuver

Checkpoints

 

·                     Be able to complete all of Level 2 proficiencies

Diagonal stride

·                     On flat to slight uphill terrain

·                     Balance and glide on 1 ski at a time

·                     At least partial weight transfer consistently; complete weight transfer occasionally

·                     Recovery foot lands beside or in front of the glide foot

·                     Pole plant timed to follow end of leg push                                            

Uphill Diagonal Stride

·                     Demonstrate weight transfer on gentle incline                                                                                       

·                     Tempo increases with steepness                                     

Advanced Double pole

·                     On flat to slight downhill terrain

·                     Weight committed forward before poling by moving shoulders, hips  and knees ahead of the ankle

·                     Poles never swing ahead of vertical, plant with baskets near toe

·                     Upper body rises visibly, bends forcefully down at the waist to load poles then arms drive down and back.

·                     Core muscles are contracted as torso flexes to approximately 45 degrees

·                     Heels remain on ski at all times to increase glide

Herring bone

·                     Walking herring bone on steep uphill

Straight running

·                     On moderate downhill (moderate speed) with straight runout

·                     Stay in tracks around gradual curve at low speed

Tracking

·                     Step out of track at moderate speed

·                     Step out of and into track at low speed                                                    

Step turn

·                     Gradual changes in direction at low speed, gentle downhill

·                     Short, quick steps

·                     Flexion and extension of legs

Snowplow

·                     Brake to stop on gentle to moderate downhill

·                     Control speed on moderate to steep hill

Snowplow turn

·                     On gentle to moderate downhill

·                     Shallow linked turns

·                     Weight transferred to outside (downhill) ski

Adapting to terrain

·                     Make smooth transitions with appropriate maneuvers by adjusting to differences on moderate terrain                                                            

·                     Demonstrate transitions between double pole, diagonal stride and uphill diagonal stride