How to Improve Double Kick Pole Speed

The kick double pole is a technique used in skiing on flat terrain or on slightly downhill inclines. With this technique, the skier kicks behind himself to gain momentum before pushing off both poles at once. The kick double pole helps to maintain speed between hills while also providing the skier a moment of rest and relief from activity. To improve the speed of your kick double pole, perfect your form and technique.

Things You'll Need

  • Free weights
  • Skies
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Instructions

    • 1

      Build arm strength. Lift free weights to improve the strength of your triceps, biceps and forearms, all of which are used for the kick double pole.

    • 2

      Position your hands down at your sides, in line with the body, as you begin the kick, as you will lose momentum if the hands are already extended in front of the body. Hold the poles so they are at a 90-degree angle with your body, parallel to the ground. Bend your torso forward slightly.

    • 3

      Kick backward with one foot, raising the foot no more than 2 feet off the ground behind you. As you kick, move your arms forward and up so that the poles are positioned in front of you, parallel to your body. Keep your torso bended forward slightly.

    • 4

      Push both poles simultaneously into the ground and, bending forward, apply your weight to push off the poles. Keep your torso bended forward and allow yourself to glide. Avoid standing up, which will decrease momentum.

    • 5

      Avoid prematurely lifting the poles off the ground. Let them naturally follow behind you once your body has glided far enough to lift them off the ground. This way, you will get the most momentum from the push.

    • 6

      Alternate legs for each kick double pole, rather than relying on your dominant leg. This will allow each leg to rest between pushes, increase the strength in both legs and improve your overall endurance.

    • 7

      Say the words “kick” and “double pole” under your breath or in your head as you fulfill the motions, in order to get into a rhythm.