by Dr. Telemark, PhSki
Basic Downhill Technique
At least half of the fun of cross-country skiing is going
downhill. Good skiers are not afraid of hills and actually
go looking for them. Like all other aspects of cross-county
skiing, however, good technique contributes to enjoyment
and safety.
Basic downhill running is quite simple. Beginning at
the top of a hill, stand with you feet about a foot apart.
Shuffle your feet back and forward (one foot at a time)
to get a feel for the snow and to scrape off any snow
that may have accumulated on the bottom of your skis.
Then, assume a half-sitting position by bending your knees.
This motion should lower your butt (and center of gravity)
about 6-8 inches. Note: its important to keep your back
straight and your head up; don’t hunch over. It's
also crucial that your feet remain flat on the skis and
that your weight is evenly distributed the whole length
of your foot. In this position, rock back and forward
slightly to find the location where you feel must balanced.
This is your "sweet" spot for downhill running.
Drop your hands to thigh level, but keep them well out
in front of you. Hold the pole shafts back and down, but
off the snow. (Don't tuck them under your arms, with the
baskets up over your head; nothing looks geekier). Begin
your run by gently shuffling forward until gravity starts
to pull you down the slope. Alternatively, you can give
yourself a little push with your poles; but make sure
you push evenly on each pole so you start parallel to
the fall line. As you go downhill you should keep one
ski slightly ahead of the other (6-8 inches). This position
affords more fore and aft balance then if your skis are
parallel. If the slope drops away at all to one side,
advance the ski on that side. This will give you the ability
to resist drifting in that direction. Also, steer around
gentle bends by advancing the ski on the side opposite
to the direction of the bend (bend to the right = left
ski forward).
Use this technique whenever the trail runs straight downhill
or has only gentle bends and you do not want to or need
to brake. The steeper the hill, the lower you get, until
you are in a crouch just like the downhill racers you
see on television. As you get lower, continue to extend
your arms out further in front of you. In the extreme,
your knees are almost in your armpits and arms are almost
straight out in front of you. You will be amazed how fast
you can go with stability in this position; plus, if you
fall it's only two feet to the ground. Practice this position
in your living room.
The snowplow is used to control speed. To snowplow, move
your skis into a wedge position by pushing their tails
out. Keep the tips about 6 inches apart. Keep your feet
flat on the skis and press down hard on your heels. Make
sure to bend your knees and assume the same half-sitting
position described earlier. Whatever you do, don't lock
your knees. Next comes the most important part. To get
you skis to dig in, you must rotate your ankles inward.
Remember to keep your hands low and out in front of you.
Also make sure to keep your head up; this will keep your
back arched, which is the secret to keeping your butt
down. Keeping your butt down lowers your center of gravity
and gives you more stability.
