Dryland Drills for Nordic Skiing

Dryland drills for Nordic skiing can build ski-specific strength, technique and endurance. While performing a variety drills, ranging from basic one-legged balance to ski bounding uphill, two principles can guide you. First, exaggerate your skiing form on dry land. For example, bend your knees even more when doing an inline skating drill. The second principle is to use visualization. Envision a grassy hill as a snowy slope and self check your technique for flaws.

  1. Develop Single-Leg Balance

    • Simple balancing drills on one leg can be the most effective form of dryland training for Nordic skiing. For example, a standing exercise begins by shifting your weight to one foot and lifting the other foot just off the ground with a bent knee. Avoid tilting your head and trunk to one side to counteract the leg lift. Repeat this exercise, but simulate a diagonal stride as your balancing position. While balancing on one foot, lift your trail leg behind you. Position your arms as if you’re going to plant your pole. Lean forward and form a line with spine and trail leg. Reverse leg positions in each exercise to work on balance for the other side. Increase the difficulty by performing them with your eyes closed.

    Mimic Ski Movements

    • Hone your technique and develop strength by practicing ski-specific movements without poles on dry land. This training can range from a simple drill, such as standing in the basic position -- both feet on the ground, ankles flexed and spine curled forward -- and swinging your arms to a more complex drill, such as simulating a double pole with every other skate. For example, perform a drill in which you simulate a double pole with every skate -- a technique that helps you to accelerate quickly and gain more power on snow. In this drill, move forward in a double pole-and-step pattern, alternating sides. Use an exaggerated forward arm swing, lean forward on each step and explode from your hips to recover. Begin by practicing the push-drive rhythm and movement without traveling. Once you grow comfortable, move forward and concentrate on maintaining correct form.

    Skate, Walk and Bound

    • Once you’ve done drills to improve balance and hone technique, perform drills in which you travel over longer distances and build a powerful stride. Cross-country skiers typically use roller skis, skates or blades for dryland work on speed and power. Ski walking or bounding drills in which you mimic ski-specific movements with a focus on explosive forward thrusts are effective in improving coordination and strength. For example, XC Ottawa’s dryland regimen includes ski walking drills on hills longer than 110 yards. Using an exaggerated stride with the forward lean, perform five hill repeats of ski walking. As you lean into the hill, concentrate on flexing from the ankles and keeping your hips forward. Swing your arms from your shoulder as if you’re holding poles and thrust your lead knee forward rapidly. Try and reduce the number of strides you take on each repeat.

    Jump to Explode

    • Plyometric jumping drills help Nordic skiers to develop explosive power and speed. This method of training takes advantage of the stretch-shortening properties of your muscles. The various jumps can include squat, frog, star, single-legged stride and lunges. For example, begin a star jump by crouching into a ball with your knees bent at a 90-degree angle and arms wrapped around your legs. Explode up and extend your arms and legs in the shape of a star, which resembles the spread position of a jumping jack in midair. Perform four reps, gradually increasing a set to 10 to 12 reps as you grow stronger. Before engaging in plyometric drills, perform a warm-up of five to 10 minutes of light cardio and break a sweat.