XC Ski Drills and Exercises Illustrated
Prepared By J.D. Downing, XC Oregon Coach/Director
Important Note: All training and technique information posted on xcskiworld.com are suggestions only and should not be considered a substitute for supervised fitness programs. Use of such material is done at your own risk with full knowledge of the inherent risks of any fitness or exercise program. Before beginning and throughout any exercise or workout plan, readers should regularly consult with your physician, follow all reasonable safety precautions, have complete knowledge of all equipment, exercises, locations, and methods as well as your own fitness and ability levels.
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Pull Cords
Pull cord stations are a fantastic training tool to throw in to field circuits, distance with strength (par course), and even intensity sessions. You can use really nice bungee versions sold primarily for medical rehab or use can opt for the ultra-cheap version using cut old bike tubes. Either way, you can usually toss these in a belt pack and run/walk to any tree, playground structure, or other spot the right height for your needs. Both iagonal arms
What To Do: Set up your cords at your location of choice. Note: If you have a "set" tree or other spot that won't be bothered week-to-week, an easy set-up method is to tie a nylon strap around your fixing point and then just have a climbing clip on your cords. This way you are a two seconds clipping the pull cord on or off and back at training.
Once ready with your pull cord, make sure to stand far enough away that you won't have any slack in the cord when you pull through...but not so far away that you can't pull at least to your hip. Pull cords don't give you the nice range of smooth working motion that a double pole machine or roller board provides, but they do simulate ski poling well enough to be a valuable strength station.
As the pictures show, both diagonal and double pole motions are easily performed using the same cord in the same spot. Always try to work with the best possible body position ... rounded shoulders, relaxed full extension fore and aft (as much as possible), efficient use of the torso (particularly with double pole). It can really be useful to get a coach to watch you do this station and make corrections.
Typically cord stations will be done for time. You can mix diagonal arms and double pole up as if you were skiing...or make each technique a separate station. Speed of motion depends greatly on the tension of the cords used.
Real World Caution: Be absolutely sure you attach your cords to something stable. It can be quite a shock to break a weak tree branch or other type of post due to the force of the pull cord motion. Bigger athletes can really yank on these things! Also remember that you can hurt living trees if you cut into the outer bark with your attachment rig. A small rag wrapped under the nylon or rope used to attach the cord can be a good idea.
Good luck and happy training!
