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Ankle Flex Drill

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This drill helps the student learn about the sensations that come with flexing the uphill ankle underneath the hip.

Step one: extend up and forward onto the uphill edge of the uphill ski - the downhill ski only needs to come off the ground a few millimeters - the ski comes off of the ground through the movement of the hip forward and over the uphill foot (do not pick up the downhill foot off of the ground - allow it to come off of the ground) - really flex the ankle forward and into the hill (diagonally) - traverse with balance.

Step two: Re-engage the downhill ski by shortening the uphill leg that you are standing on - make sure that you have parallel legs and skis when they are both engaged - allow the skis to carve in a clean arc up the hill to a stop.

Step three: Take it back into good skiing - with a focus on feeling the uphill edge engaged into the hill, and with a flexed ankle that is underneath the uphill hip (as best as possible - lots of dorsiflexion)

An extra step is to do the 90-10 drill on flat terrain - pick a leg and put 90% of your weight on that leg - then do long patient clean gentle arcs (railroad track turns) with 90% of your weight on that leg, no matter which way you are turning - leave 10% of your weight on the other leg the whole time to maintain alignment and a stacked balanced position. When your weighted leg gets tired - switch legs - always start with your strong leg weighted first.

Megan Harvey
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