Diva Ski Tips

I'm not a feeler. So what.  I said this for a long time myself.   And I didn't get much better at skiing. I'm not a feeler, but I seek intrinsic feedback and sensation to ski (hopefully) better. Just because they are hard to gather, doesn't mean we should leave sensations alone.   What makes a turn "feel" good? I've spent some time asking instructors and students what they feel this year. I believe that we all feel, but to effectively coach (and self-coach), it's essential to identify where our primary sensations arise and train ourselves to recognize those and other sensations. Foot feelings: where weight is on the foot along the sole and notice lateral pressure.  sense changes in where the pressure is throughout the turn.  notice when footbeds are old or socks thicker than usual. Leg feelings:  getting to the 'corner of the boot' and actually know what it means. lighter and firmer pressure against the tongue of the boot.  no...

I've heard a lot of our instructors talking about "feeling the side of the foot" when turning the legs.  When I ask if they can feel the side of their big toe during bow-ties or figure 8's in boots, they say they do.   Here's a secret: I don't .  And no, it's  not  because I have boots three sizes too big.  So can we really expect our beginner skiers to feel a such subtle difference - resistance from the side of the boot versus pressure down onto the foot?   That downward pressure isn't desired at the beginner level - it means our skiers are either tipping the skis on edge without control over turn radius or (more likely) are pressuring the outside ski to turn, a strategy that will not promote progression to parallel.   Part of learning any sport is becoming familiar with and paying attention to the sensations.  In another post, I'll discuss how you can tune into sensations to improve your skiing.  For now, lets think about it fro...

I like to use the zones of the foot as a way to get students to feel where they are balanced and play with different movements to keep them in balance. The credit for this goes to a certain terrific teacher from Elk Mountain. Introduce the zones I draw a foot in the snow and explain: Zone 1 is the toes Zone 2 is the arch Zone 3 is the heel I ask students what they feel in each zone and what it looks like. Ski it, what zone are you in? Often students will tell you they are in zone 1.  When most will be in zone 3.  To match perception and reality pair students up and ask the follower what the zone their partner is in or give feedback directly. Explore zones to feel and see different outcomes If you have some time, you can try skiing in zone 1 then zone 3 to see and feel how it affects what you can and can’t do. Then try zone 2. In zone 2 you are centered over the skis and able to move fore/aft to make necessary corrections. How do we get t...

Here’s a fun way to help students check their balance. The credit for this goes to a certain terrific teacher from Elk Mountain. You can start it off with a static activity so students can feel each zone and see diffences in the joints and fore/aft position. Then ask them to ski it. What your students feel may not correspond with what you see. They may also answer with what they think it is the right answer, instead of what they actually feel. From here you can take this in a number of directions. By the way, what is the right answer?

This is a pretty classic drill that hits on all the elements of the skills concept . The “standard” version involves making small steps throughout a series of turns. There are many variations on the theme of 10,000 or 1,000 steps (depending on how you say it). It can be customized to work for different skills, skier levels, ages and parts of the turn. Beginners Any hopping, stepping, or shuffling style activities work on the two most important skills for beginners: balance and rotary . You can use them with just boots and/or one ski then repeat with both skis on flat or very gentle terrain. Intermediate Using this kind of drill can help facilitate matching skis. For wedge turners stepping or shuffling drills will improve balance and rotary movements of the inside leg. You can help more advanced intermediates become parallel skiers by working on engaging and releasing edges. Step to the edges, then flat, then to the new edges. Your student may be reluctant to pick up a ski....

Often skiers ski with a very straight or arched back. This position puts the skier’s head slightly back and limits the range of motion to absorb terrain. I was looking for something else and found these notes from skiing with the wonderful and awesome Megan Harvey at National Academy. Softening and rounding out the spine allows for a greater range of motion and a more balanced position with the hips over the feet. In Megan’s words this creates “options and opportunities” in all types of terrain and conditions. Try this by doing a cat stretch, relax your spine, pull your stomach in and tuck your tail  in. Or imagine someone dropping a 10 pound bag on your back from above. What position would you be in? In a skier with a soft and rounded spine you can see a half circle in both the arms and back. To reinforce this, Megan had us do a drill that brought on basketball practice flashbacks. With our skis off we partnered up, partners faced each other in an athletic stance. One part...

EFFECTIVE stance, balance and directional movements The skier is in balance when they can have a positive, selective effect on any of the skills at any time. If this is happening the following will be visible: • Turns flow into the next • Skier doesn’t have to make a corrective move before making an active move • Hips are over feet • Shins are in contact with boot • Tails follow tips • Angle of the spine is parallel to the angle of the shin The entire body is involved and participates in balancing. The focus is on balancing in the future. If this is happening the following will be visible: • The hips are centered throughout the turn, promoting a movement forward through the finish and into the new turn. • Flexing originates from the ankles and is supported by the knees, hips and lower back. • The inside hand, shoulder, and hip lead the turn shaping and finish, resulting in a countered relationship between upper and lower body. (Relates to the turn size and shape) • The...

Balancing Movement Skill (involves Rotary, Edge & Pressure-control too) • While on flat demonstrate shuffling through a turn, emphasizing keeping the feet under the torso. On gentle terrain have students shuffle through medium radius turn maintaining a round turn shape. • Ask the students where they had the most difficulty maintaining the shuffle (in the fall line). To increase ability for students to maintain shuffle throughout the turn have them constantly move their center of mass in the direction of the turn (into the future) and progressively roll their ankles to tip skis by pressing against the front corners of the boot or the big toe/little toe. • Once they are comfortable with shuffling, ask them to shuffle into the fall line and ski out – maintaining the same movement of the center of mass. • Bring it back to regular skiing

Balance is dynamic , the whole body participates and the whole body must always participate to maintain balance • A balanced state allows the skier to have a positive selective effect on any of the skills, with either leg, during any part of the turn • Good skiing balance is an activity rather than a stance What movements can you make to affect balance? • Change the width of your stance • Flex or extend your ankles, knees, hips and spine • Use fore and aft movements to shift your center of mass • Change the amount that you lean or tip into the hill • Move your head and arms • Increase and decrease muscle tension The most important joint for balance is the ankle.   Poor boot fit could impede ankle flex by being too stiff or their could be too much forward lean.

From Jeb Boyd www.skipresstv.com video We hear all the time that you need to move forward. When you nail this drill you’ll know what moving forward is and it will really improve you’re skiing. 1. While standing still with skis pointed across the hill pick up the tail of the downhill ski as if you were starting a new turn. Feel how this changes your body position. 2. Make a few turns lifting the downhill ski at the start of the new turn, the trick is to keep the tip on the snow. 3. Focus on feeling the ski tip press into the snow and creating a tight feeling in your ski boot. Now you’re moving into the ski boot and turn, instead of moving back from it.

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...

Note: I can't remember where I found this. I apologize to whoever I've taken this from. Although we practice these skills one at a time, keep in mind that the functional blending of these skills is the ultimate goal in all levels of skiing. Keep practicing! Balance and Stance A balanced state allows you to have a positive, selective effect with either leg during any part a turn. To become more consistent with your balance:Use all of your joints – ankles, knees, hips and lower back evenly and appropriately together, not one more than the other. Feet should remain under hips vs. ahead of hips Outside ski should bend more than inside ski Outside leg carries more weight than inside leg Shoulders, hips, and hands remain level (angluation) vs. tipping in (inclination) Inside hand, shoulder and hip lead into turn, not outside Hands are in front of the body, not at sides Activities to enhance balance 2 footed shuffles 1000 shuffle turns Ski without poles 1000 steps L...