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.
Swiss Raises
Swiss Raises are a very simple and effective way to work your calves in a field circuit setting. This exercise is low impact and suitable for all ages and abilities when performed correctly. The name comes from seeing this exercise first used by Swiss National Team athletes.
What To Do: Find some kind of stable platform on which you can raise one leg in a standing position. Place one heel on the platform with the opposite foot holding your primary body weight on a smooth, level surface.
Using a jogging motion with your arms, you simultaneously do a rythmic series of toe raisers on the leg supporting your weight. Try not to come completely off the ground as much as possible...although a few hops will almost certainly be necessary to regain balance from time-to-time.
Typically you toe raise on one foot for a certain number of reps or seconds (example 15 reps or 30 seconds)...then switch feet. The platform used can be as low as your knee or as high as your waist. Retaining walls, playground structures, park benches, logs, and boulders all make suitable platforms.
Real World Caution: Make sure you have a smooth surface for the "raising" foot. Try and make sure you have a nice smooth patch about one meter square so that if you lose your balance a little bit (certain to happen), you won't roll an ankle on a small rock, twig, or other obstacle.
Good luck and happy training!
