STRENGTH & MOBILITY // TEAM AKER DÆHLIE
Strength and mobility are important for most people, regardless of whether one is active in sports or not. The coaches in Team Aker Dæhlie have put together some exercises that they believe will give skiers a better foundation for mastering the demands of modern cross-country skiing techniques, BUT the exercises are of course also well suited for anyone who "just" wants to become healthy and strong.
STYRKEØVELSER
There are no "magical" exercises in the weight room that automatically will make anyone a world champion in cross-country skiing. The result of the strength training depends on the "totality" of all training, as well as continuity in the training over time. Strength training is a small part of the "performance puzzle", consisting of many different forms of training, techniques, tactics, equipment, physical ability, mobility, etc. Not everyone has access to a weight room, and not all weight rooms are the same. You must adapt your strength training to the resources and personal physical abilities. Strength training is not the most important part of the training regime, but if you have ambitions of reaching your fullest potential, your training should also include targeted and specific strength training. When training strength, you need to consider your abilities and weaknesses (injuries, back problems, weaker muscles, technical challenges, mobility, etc.) and build a progressive program that is tailored to your unique needs. The coaches in Team Aker Dæhlie believe it is important that athletes think “skiing" when training strength and mobility, and to find a way to transfer the learning from the exercises, to relevant skiing techniques. A good control question before choosing an exercise, is to first ask how the specific exercise will improve a specific technique or make you more aware of the correct execution of any given skiing technique. Modern skiing techniques require that athletes are in good physical shape, have good mobility AND that they have the right/sufficient specific strength. For those who have lower ambitions out on the cross-country trail, exercises for the stomach and back are important to master life's many challenges without pain or other issues.
The suggested strength exercises in this document should be seen as suggestions for what a cross-country skier with ambitions should emphasize when in the weight room. There are a lot of good exercises out there, some of which you might already be doing. Try the exercises proposed, adjusted to your capacity and skill level, and of course combine them with exercises that you already know. Remember, it is important to have a great variation between the exercises, and that they are specific to the requirements of cross-country skiing. It's important to not lift too heavy weights in the beginning. For younger athletes (and for everyone in the start-up phase), it is often enough to do exercises using only body weight. Learn good lifting technique before stacking on more weights. For the vast majority, the most important focus area is to strengthen the stomach and back! There are countless of theories about how to best complete strength training for cross-country skiers. You must dare to experiment a little to find out what works best for you. Team Aker Dæhlie recommends the following:
12-15 years:
There are large individual differences in this age group. Training must always be adapted to each athlete's physical ability, experience with training, and biological development phase. Perform strength training primarily with body weight. If machines/weights are used, then use only light weights! The focus should be on great technical execution with 15-20 repetitions per exercise, preferably organized as circuit training. Frequency: 2 sessions of 30-45 minutes per week during summer and autumn. 1 session of 30-45 minutes per week throughout the competition season.
15-20 years:
This age group should carry out a mix of endurance strength and hypertrophy (with weight where one manages to perform 12-15 repetitions – builds muscle mass). The technique must be mastered before more weight is added. Frequency: 2 sessions of 45-60 minutes per week during summer and autumn. 1 session per week of 45-60 minutes during the competition season.
Senior Elite:
For more experienced athletes, the training should be carried out as a mixture of hypertrophy (8-15 repetitions to build muscle mass) and maximum strength (80% of maximum (1 RM) - 3 sets of 3-5 repetitions). Keep in mind that even if the athletes are older/more experienced, the abdomen and back (core) are still the most important muscle groups. Technique must first be mastered before more weight is added on. Frequency: 2-3 sessions per week of 60 minutes during summer and autumn. 1 session per week of 45-60 minutes during the competition season.
There's no denying that mobility and agility have not always been the main focus of cross-country skiers. Team Aker Dæhlie has therefore also included several exercises focusing on increased mobility and agility. These exercises, as well as other stretching exercises, should be performed as part of other training sessions or even in front of the TV.
There are many good strength exercises. The most important thing is to develop a plan adapted to your physical abilities, skill level and ambitions. Continuous focus on strength training will result in increased strength, but not all exercises will help you become a better/faster skier. Again, try to think of "skiing technique" when executing all exercises, and how to adapt the learning to when out skiing. All the exercises below can be done easier or harder, depending on how strong and advanced you are. Not all exercises are suitable for Paralympic athletes. Start at a realistic level and make the exercises progressively harder as you become stronger and master the exercises. As with any other training, patience and continuity are important!
Diagonal rotation stretch
Start with both hands on the ground and the body/legs stretched backwards, similar to a push-ups position.
Move one foot forward and place it on the outside of the hand on the same side.
Rotate the torso and simultaneously stretch the outer arm above the head until the back faces the forward foot/hand.
Hold for a few seconds before switching to the next foot/arm.
Why:
This is a mobility exercise that helps prevent injuries, as well as being a great warm-up exercise for the strength session. The exercise improves movement in the hip, chest, back and shoulder joints. Improved agility and mobility are important for cross-country skiers.
Squats stretch
Stand upright with the feet shoulder width apart.
Bend forward and stretch the arms/hands to the ground.
Grab the toes and sit down into a squat position, with the arms on the inside of the knees. The back should be in a neutral position.
Hold on to the toes and stretch the legs so that the hip is pushed upward. Hold the position for a few seconds.
Lower yourself into a squat position before repeating.
Why:
This is a mobility exercise that helps prevent injuries as well as being a great warm-up exercise for the strength session. Agility and mobility are essential to avoid injuries. This exercise is especially important for those who suffer from back pain or are experiencing reduced mobility in the hip, back of the thigh, or in the glutes.
Complete XC Stretch
Stand upright with the legs/feet together. Take a big step forward with one foot.
Place both hands on the inside of the front leg.
Stretch out the back leg to create a straight line throughout the body, alternatively keep a slight bend in the back leg.
Lift and rotate the arm closest to the front leg and stretch it towards the ceiling. Hold for a few seconds.
Bend both knees and raise the torso and arms up towards the ceiling.
Stand up to an upright position with the feet together before repeating with the other leg.
Why:
This is a mobility exercise that helps prevent injuries as well as being a great warm-up exercise for the strength session. This exercise is similar to the diagonal rotation stretch, but in addition it also stretches the hip flexors, which are important for optimal execution of most cross-country skiing techniques.
Bench chest stretch - long arms
Kneel in front of a bench. Put the hands on the bench.
Move the hip backwards while pressing the chest to the floor.
Hold the position for 20 seconds. Feel the pectoral muscles being stretched.
Why:
This is a mobility exercise that helps prevent injuries as well as being a great warm-up exercise for a strength/cross country ski workout. The chest muscles and the upper back are used extensively in cross-country skiing. It is important to increase the mobility in the upper part of the front/rear part of the upper body in order to ski relaxed and technically correct.
Bench chest stretch - short arms
Kneel in front of a bench. Place the elbows on the bench.
Move the hip backwards while pressing the chest to the floor.
Hold this position for 20 seconds. Feel the pectoral muscles being stretched.
Hexbar squat
Stand in the middle of a trap/hexbar, with the feet hip-width apart. Keep the back in a strong, slightly forward bent, position.
Bend the knees until the thighs are horizontal. The position may vary slightly, depending on the mobility in the ankles and general physique. If you have long arms and thighs, your thighs will most likely not be completely horizontal.
Straighten the arms and grab the grips. It is important that both hands are in the middle of the bar.
Take a deep breath. Tighten the muscles in the stomach and back, before lifting the weight by stretching the legs. It is the legs that should work/lift the weight.
When the legs and body are straight, exhale (but keep the tension in the muscles) and hold the position for 2 seconds before lowering the weight down on the floor again.
Why:
Hexbar/trapbar is a gentler exercise than squats or deadlifts. The body is placed in the center of the weight to be lifted, and the load goes in a straight line through the body’s center of gravity. It is easier to establish a neutral and straight back, and thus safer to lift without placing excessive demands on stability. Strength in the large muscles of the legs, buttocks and hip can thus be improved safely.
Squats
Stand with the feet a little more than a shoulder width apart. This will make it easier to achieve a deeper squat, which will activate the major muscle groups.
Hold the bar on the upper back with an overhand grip. Do not put the bar directly on the neck. Tighten the large back muscle (latissimus dorsi) and upper back at the same time as the bar is gripped firmly. This will stabilize the weight. It is important that some of the weight is in the hands, and that the hands deliberately support the bar to create stability throughout the lift.
Lift the weight off the stand, before executing a slow and gentle squat movement. Keep the head up, the spine/back straight, and the butt back and down. Stop when the thighs are horizontal to the ground. In the case of reduced mobility or lack of experience, stop approximately at a depth similar to when skating V2.
Push the heels into the floor and quickly push up to a standing position. It is important to keep a good and stable upper body position throughout the complete movement. The muscles of the abdomen and back must be tight. For many, it helps to think about "pushing" the floor away.
Why:
Squats is an exercise that challenges the whole body. The focus is to strengthen the legs and glutes. Additionally, the abdomen and back also work actively to maintain a balanced and strong athletic position. The leg and glutes are important for cross-country skiers as these muscles are central in creating forward propulsion in all techniques. These muscles lift the center of gravity (vertical weight transfer) in, for example, V2 and double pole. In short, the squat movement with a stable upper body, on one or two legs, is essential in pretty much all skiing techniques. It is this movement that creates weight/force against the ground and hence facilitates a powerful push/kick.
Squat and lift
Stand with the feet a little more than a shoulder width apart. This will make it easier to achieve a deeper squat, which will activate the major muscle groups.
Hold the bar on the upper back with an overhand grip. Do not put the bar directly on the neck. Tighten the large back muscle (latissimus dorsi) and upper back at the same time as the bar is gripped firmly. This will stabilize the weight. It is important that some of the weight is in the hands, and that the hands deliberately support the bar to create stability throughout the lift.
Lift the weight off the stand before executing a slow and gentle squat movement. Keep the head up, the back straight, and the butt back and down. Stop when the thighs are horizontal to the ground. In the case of reduced mobility or the lack of experience, stop approximately at a depth similar to when skating V2.
Push the heels into the floor, and quickly push up to a standing position, with the hands above the head. The weight is raised above the head as a result of the explosive leg movement, and through pushing the weight up with the arms. It is important to keep a good and stable upper body position throughout the movement. The muscles of the abdomen and back must be tight. For many, it helps to think about "pushing" the floor away.
Why:
Squats is an exercise that challenges the whole body. By pushing the weights over the head, it increases the demand for a stable and strong upper body. The main focus of this exercise is to create a synchronized interaction between the legs, core muscles and upper body to achieve a balanced and strong athletic position. The symbiotic and harmonized interaction (correct sequencing) between leg muscles, glutes and core muscles is important for cross-country skiers as these muscles "together" create forward propulsion in all techniques. These muscles are needed to lift the center of gravity (vertical weight transfer) in, for example, V2 and double pole. In short, a squat movement while retaining a stable upper body, on one or two legs, is essential in pretty much all skiing techniques. The interaction of the movements creates weight/force against the ground, and facilitates a forceful and effective cycle execution, leading to optimal forward propulsion.
Romanian deadlift
Hold the bar/weight with an overhand grip and let it hang in front of the body approximately hip height. Pull the shoulders back and press the chest forward. The spine/back should have a natural position/bend, and the knees should be slightly bent. Lower the weight by letting the butt glide backwards at the same time as bending forward by lowering the chest/torso.
Keep the eyes straight forward. The shoulders should be pushed back while the spine should be straight – keep this emphasize throughout the movement. The weight is lowered close to the body/legs.
Lower the weight as far as flexibility allows before lifting the weight by pushing/driving the hips forward.
Why:
Like in sprints in track and field (where athletes often have problems with the hamstring), cross-country skiing is also a sport in which the hamstring plays an important role. A strong hamstring will prevent injuries and improve performance. The hamstring is important in, for example, the kick in diagonal and when double poling. A strong backside of the upper leg will ensure a better ability to maintain a good athletic position throughout the session/race.
Lunges forward
Stand with the feet about hip wide.
Check the posture before taking a step forward. The torso should be upright and "tall," the abdominal and back muscles tightened, the shoulders pulled back, and the chin slightly lifted/elevated.
Look straight ahead.
Take a big step forward with the right leg (about 60 cm), allow the left heel to rise when stepping forward. If no weights in the hands, then place them on the hips, or swing them freely. If weights in the hands, the arms should hang straight downward from the shoulders.
Muscles in the abdomen and back should remain tightened and the upper body should be straight/slightly leaned forward (the spine should be kept straight) throughout the entire movement.
Bend both knees and lower the back knee to the floor. Stop just before the knee touches the floor. Inhale when lowering yourself towards the ground.
Push the right foot into the ground and keep pushing until reaching the start position. Exhale in the upright position and repeat with alternating legs.
If the balance is lost it must be regained in the start position (where the feet are next to each other) before continuing.
Finish the exercise by putting the feet down next to each other.
Why:
Lunges is an exercise that challenges both the front and back of the thighs (plus the back of the abdomen and arms if one has weights in the hands). The exercise target more the back if the pressure is kept on the heel, and more the front if the knee is pushed forward (pressure on the front part of the foot). Lunges is an exercise that is important for cross-country skiing to build up endurance and strength in the thigh muscles and glutes. At the same time, the exercise also challenges and improves balance. The exercise strengthens one leg at a time, similar to, for example, diagonal skiing, where the athlete creates force through a similar movement.
Lunges backwards
Stand with the feet about hip wide.
Check the posture before taking a step. The torso should be upright and "tall," the abdominal and back muscles tightened, the shoulders pulled back, and the chin slightly lifted/elevated.
Look straight ahead.
Take a big step backwards with the right leg (about 60 cm). Make sure to stand balanced and stable on the left foot. If no weights in the hands, then place them on the hips or swing them freely. If weights in the hands, the arms should hang straight downward from the shoulders.
Muscles in the abdomen and back should remain tightened and the upper body straight/slightly leaned forward (the spine should be kept straight) throughout the entire movement.
Bend both knees and lower the back knee to the floor. Stop just before the knee touches the floor. Inhale when lowering yourself towards the ground.
Push the left foot into the ground to straighten the left leg/knee and to reach an upright position – at the same time, lift the right foot off the ground and swing it forward, placing it next to the left foot. Exhale when in an upright position.
Keep taking backward steps with alternate legs. If imbalance, regain balance in the start position (where the feet are next to each other) before continuing.
Finish the exercise by putting both feet down next to each other.
Lunges sideways
Stand with the feet about hip wide.
Check the posture before taking a step sideways. The torso should be upright and "tall," the abdominal and back muscles tightened, the shoulders pulled back, and the chin slightly lifted/elevated.
Look straight ahead.
Take a big step sideways with the right leg. The right leg must “accept” the weight. Stop when the right knee has about 90-degree bend and the left leg is stretched. If no weights in the hands, then place them on the hips, or swing them freely. If weights in the hands, the arms should hang straight downward from the shoulders.
Muscles in the abdomen and back should remain tightened, and the upper body straight/slightly leaned forward (the spine should be kept straight) throughout the entire movement.
Check that the nose and torso are centered above the right foot and that the angle of the knee is about 90 degrees. Inhale when lowering yourself towards the ground.
Push the right foot into the ground and keep pushing the floor away until reaching an upright position (start position). Exhale when standing up.
Keep taking steps laterally with alternate legs. If imbalance, regain the balance in the start position (where the feet are next to each other).
Finish the exercise by putting both feet down next to each other.
Sideways box jumps/pushes
Many aspects related to cross-country skiing technique can be trained and reinforced through different box jumps/push exercises.. Some exercises increase strength and awareness of getting into a high balanced position (vertical weight transfer), while others improve the strength and awareness of the push/kick (horizontal weight transfer) coordinated with a powerful and strong arm swing. It is important to link the exercises to technical demands when skiing.
Sideways box jump nearest leg (train to get into a high and balanced position – the vertical movement of the center of gravity.)
Stand with one side of the body facing a box or bench.
Jump sideways onto the box with the leg closest to the box and land firmly and balanced on the same leg before straightening it.
Jump down and land on one or two legs.
The arms can be held still, they can be swung like in a jump, or they can simulate the arm pendulum in skating.
Box leg extension (as above - practice getting into a high and balanced position)
Stand with one side of the body facing a box or a bench. Place the nearest foot on top the box/bench. The “box leg" will be the active leg during the exercise.
Make sure that the weight is mainly on the “box leg” – feel pressure on the entire foot.
Stretch the arms behind the body as in V2 or V2 alternate.
At the same time as you push yourself firmly up on the box leg, swing the arms forward and up into a high position. The arm swing/pendulum should reinforce and support the leg work.
Stand on a straight “box leg” in a balanced position for about 1 to 2 seconds - strive for an upright and balanced position.
Lower yourself controlled down to the starting position and repeat the exercise with good control on both sides.
To make the exercise harder: swing the arms opposite of what you would do while skiing. You then start with the arms in a high position and swing them backwards along the body while pushing yourself up onto the box leg.
V2 push outer legs (imitation of V2)
Stand next to the box/bench and place the nearest foot on top of the box. The leg which is on the ground/floor will be the active leg in this exercise (the “floor leg”)
Make sure that the weight is mainly on the floor leg –feel that most of the pressure is on the front part of the foot. Check that there is a line running through the nose-hip-knee-foot.
Keep the arms in front of the body, similar to V2, just before the poling movement starts.
Lower the body weight towards the floor by bending the ankle and knee joints of the “floor leg”.
When the desired depth/knee angle is reached, push sideways up onto the box with the “floor leg”, while at the same time moving the arms backwards. End up standing in a tall, stable and well-balanced position on the box leg.
Swing the arms forward in front of the body. Lower the body before pushing yourself down from the box and landing firmly on the floor.
Repeat on both legs.
V2 alternate push outer leg (imitation of V2 alternate push and arm swing from the non-poling side)
Stand next to a box/bench and place the nearest foot on top of the box. The leg on the ground/floor will be the active leg during this exercise (the “floor leg”).
Make sure the weight is primarily on the “floor leg”. The pressure should predominantly be on the front part of the foot. Make sure to have a line running through the nose-hip-knee-foot.
Lower the body weight towards the floor by bending the ankle and knee joint of the “floor leg”.
Keep the arms stretched behind the body, similar to V2-alternate on the non-poling side.
When desired depth/knee angle is reached, push the body sideways up onto the box with the “floor leg”, while swinging the arms (synchronized with the kick) forcefully up and forward.
Stand straight and balanced on the “box leg” for about 1 to 2 seconds. Strive to reach an upright position before pushing down from the box and landing firmly on the floor leg with desired angle in the knee/ankle and arms stretched out behind the body.
Repeat the desired number of pushes on both legs.
V1 push outside leg (Imitation of push and arm swing in V1 from the non-poling side)
Stand next to a box/bench and place the nearest foot on top of the box. The leg on the ground/floor will be the active leg during this exercise (the “floor leg”). Note that the floor leg is placed further back as compared to the V2 alternate exercise.
Make sure that the weight is primarily on the “floor leg”, with pressure predominantly on the front part of the foot. Check that there is a line running through the nose-hip-knee-foot.
Lower the body weight towards the floor by bending the ankle and knee joint of the “floor leg”.
Keep the arms stretched behind the body, similar to V1 on the non-poling side.
When having reached the desired depth, push the body sideways up onto the box with the “floor leg”, while at the same time swinging the arms forcefully (synchronized with the kick) up and forward, as in V1 on skis.
Stand on a straight “box leg” in a balanced position for about 1 to 2 seconds - strive to achieve an upright position before pushing yourself down from the box and landing firmly on the floor leg (with an angle in the knee/ankle and arms stretched behind the body).
Repeat the desired number of pushes on both legs.
Diagonal kick (Imitation of kick and arm swing in diagonal)
Stand facing a box/bench. Stand on a near straight leg, much like in diagonal skiing. The other leg is stretched backwards. The leg you are standing on, the floor leg, is the active leg in this exercise.
Make sure to be in a balanced position with a line running through the nose-hip-knee-foot.
Quickly lower the body weight towards the floor by bending the ankle and knee joints of the “floor leg”. This is a movement similar to when diagonal striding where the ski is kicked quickly “into” the ground. (lowering the weight vertically onto the ski.)
When the desired depth/knee angle is reached, kick and jump up onto the box, while swinging the rear arm and leg forcefully forward as in diagonal. Land on the leg being swung forward, not the kicking floor leg.
Stand balanced on a straight “box leg” before stepping down from the box and landing firmly on the floor. Regain the original start position.
Repeat the desired number of kicks on both legs.
Why:
The exercise challenges and improves balance, timing and power in the kick-off, which is essential in diagonal cross-country skiing. There are many different ways to perform these box exercises. Think about how to best imitate any given cross-country technique. Try different variations for V2, V2 alternate, V1 and diagonal. Some variations place more emphasis on the push from the kick- leg, while other variations emphasize getting into a high and balanced position.
Renegade / Plank row
Lie down on the floor in a push-up position with a dumbbell in each hand. The hands (with the dumbbells) should be placed slightly outside the shoulders. The feet should be placed hip wide to ensure a stable position.
Tighten the muscles of the shoulders, hip, abdomen/back, front of thighs and glutes. Rotate the shoulders outwards to activate the latissimus. Keep the chin down against the chest (as if holding an egg under the chin). All repetitions start from this stable position.
While holding the stable position, pull one of the dumbbells upwards using the latissimus and by bending the elbow. The elbow should be turned slightly away from the body. The shoulder blades should be pulled up and backwards when lifting the dumbbell. Pull the dumbbell up as far as possible with a neutral position in the hand/wrist. Keep the body stable when lifting and lowering the weights.
Hold the dumbbell for a few seconds in the high position before slowly lowering it.
Repeat the exercise with alternating arms.
Why:
The exercise is great for training core strength and core stability. Both of which are important in all cross-country techniques. The exercise is more demanding than a static plank exercise, as the core must be kept stable at the same time as the arms dynamically lift the weights. The exercise can be challenging for those who do not have strong enough core muscles, or for those who lack awareness of how the core muscles are activated. Always keep a stable and compact position/body when doing the exercise. Remember, it is better to do a few correct repetitions than many bad ones. Practice makes perfect and permanent, hence focus on correct technique.
Bench double pole
Lie down with the shoulders on the bench. Keep a stable body with the core muscles tightened, about 90 degrees in the knees, and the feet about hip width.
Stretch the hands (with dumbbells) straight up towards the ceiling with a slight bend in the elbows.
Take a deep breath and let the weights fall controlled behind the head while keeping the arms almost straight. Remember, it is important to tighten the core muscles. Use 3-4 seconds to reach the lowest position with the weight behind (but not "under") the head. If good mobility, lower the weight until it almost touches the floor.
Exhale and bring the dumbbells up to the starting position.
Why:
The exercise challenges the muscles of the shoulders, back (large back muscle, Latisimus Dorsi), triceps, chest, and the core (abdominal area), as well as the static strength in the glutes and back of the thighs. There are many different variations of this exercise, but if carried out as shown, it is a very effective exercise to improve strength, stability, and mobility. This exercise is important for anyone who has ambitions to master skiing techniques in flat terrain.
Push-ups with and without rotation
Lie on the floor with the palms facing down, about a shoulder width apart. The legs and body should be in an outstretched plank position, with a slight bend in the elbows. Position the hands and feet to ensure good balance.
Tighten the core muscles – feel as if the belly button is being “pulled in” towards the spine.
Breathe in when lowering the body toward the floor by bending the elbows. Stop when the chest touches the ground and/or the elbow angle is about 90 degrees.
Exhale and tighten the chest muscles while pressing the body back into the starting position.
If you want to do a push-up with rotation, simply raise one hand from the floor in the highest position and extend it towards the ceiling while rotating the torso. Find the balance and hold for a few seconds before lowering the hand back to the floor.
Complete a push-up.
Repeat on the other side with the other hand.
Why:
The exercise challenges the pectoral muscles, triceps (back of upper arm), front of the shoulders and core stability (abdomen/back). Push-ups is a relatively uncomplicated exercise. At the same time, the exercise is very effective as it requires strength, stability and balance. The exercise will build skills required to execute effective and powerful cross-country skiing technique.
Rotation push-ups is a slightly more advanced exercise that places extra demands on core strength, stability and balance.
Side plank with rotation (with or without slings)
Assume a side plank position where one side of the body faces down toward the floor, and the other faces the ceiling. Complete the exercise either by placing the elbow on the ground (easier) or the hand on the ground with a straight arm (harder). As in all plank exercises, the body should be kept perfectly straight and stable throughout the exercise.
Bring the upper hand under the body (towards the floor), before bringing it upward. Hold it straightened above the body (towards the ceiling). Focus on keeping a stable and stretched body throughout the exercise.
Rotate as much as stability and strength allow.
After completing the exercise on one side, repeat on the other side.
The exercise can also be carried out in a sling. The sling demands increased stability. It is recommended to first master the exercise without a sling.
Why:
The exercise challenges the core muscles, arms, stability, and balance. Strong core muscles (as well as the oblique abdominal muscles) are essential to carry out a stable and effective cross-country skiing technique, as well as to ensure a strong and healthy spine/back.
BOSU-Ball diagonal
Lie with the stomach on a BOSU ball while keeping a slight bend in the knees and with straight arms pointing forward.
Lift and stretch one arm and one leg diagonally off the floor.
Hold for a few seconds before slowly lowering the arm and foot toward the floor.
Repeat with the other diagonal arm/leg.
Why:
This exercise strengthens and mobilizes the small muscles in the back (especially in the lower back). The muscular demands are similar to those experienced in diagonal skiing. There are many people who struggle with mild lower back pain when diagonal skiing (especially without poles). The exercise makes your lower back better prepared and "fit" for diagonal skiing.
Pelvic tilt (+ double pole variation)
Roll a mat tightly forming a tube. Lie down on the back and place the tube under the lower back. Place the hands next to the body, raise the feet off the floor, and keep the legs with about 90 degrees in the knees and in the hip.
Tighten the muscles in the core/abdomen. Exhale and lift the hips up from the ground. Press the knees up towards the ceiling by using the abdominal muscles. The knees should move up, and not towards the chest/face.. Hold for a few seconds, inhale, and lower the hips to the floor.
If you want a more "double pole-like" exercise, stretch the arms above the head and pull the hands towards the knees while lifting the hips. Using dumbbells will make the exercise more demanding.
Why:
The exercise strengthens the abdominal muscles in general, and the lower abdominal muscles in particular. Control and strength of the lower abdominal muscles are essential for an effective double pole movement as well as to achieve a good back/spine health.
Forward core roll
Kneel down on a mat and place the hands on a skateboard/wheel.
Tighten the muscles in the core/abdomen, exhale and tilt the hips to achieve a strong position (no sway in the back).
Slowly slide forward while keeping the pressure in the core/abdominal muscles. Stop when unable to hold a strong and stable plank position.
When the most forward position is reached, pull the body back by using the abs. Keep the arms straight throughout the exercise. It is the stomach that should be working and not the arms.
Once the starting position is regained, check that the position is strong and stable.
Why:
The exercise strengthens the abdominal muscles. Control and strength of the abdominal muscles are essential for an effective double pole movement and to achieve a good spine/back health.
Backwards roll
Lie down in a push-up position, with the feet on a skateboard and the hands on a mat.
Tighten the muscles in the abdomen. Exhale and tilt the hips to achieve a strong position (no sway in the back).
Slowly slide backwards, drop down on the elbows and continue to slide backwards. It is important to keep the pressure in the core/abdominal muscles. Stop when unable to hold a strong and stable plank position.
When the desired backward position is reached, pull the body back into the handstand position by using the muscles of the upper body, especially the core/abdominal muscles. The “move” from lying on the elbows to the handstand position, should be synchronized and dynamic. In the final stage of the exercise, pull the feet as far forward as possible.
Slide back to the push-up starting position. Ensure that the body is in a strong and balanced position.
Why:
The exercise strengthens the muscles in the upper body, especially the core/abdominal muscles. Control and strength of the abdominal muscles are essential for an effective double pole movement and to achieve good spine/back health.
Balance V2 squats (with rubber mat and Bosu ball)
Stand on one leg. To increase instability, place a rubber mat, or a Bosu ball, under the foot.
Perform squats standing on one leg. Use the arms as in V2. Lower the body down to a natural depth similar to the V2 technique.
Hold for a few seconds before straightening the leg until reaching the high, balanced starting position. Hold for a second in the high and balanced position.
Why:
Effective V2 requires good balance and a vertical weight transfer (squat) to produce maximum force in the kick phase.
V2 squat with medicine ball (instable and high variations)
Stand on one leg. Place a rubber mat under the foot for increased instability. To make the exercise harder, stand on a box to get higher.
Hold a medicine ball in the hands at approximately eye level.
Perform squats on one leg while throwing the medicine ball down on the ground. Lower the body to a natural depth similar to that in the V2 technique.
Catch the ball before pressing the body back up into the high balanced starting position. Hold the high and balanced position for a few seconds.
Why:
Effective V2 requires good balance and a vertical weight transfer (squat) synchronized with a double pole.
Medicine ball double pole
Stand stable on both legs with a medicine ball in the hands. To make the exercise more demanding, stand on a box to get higher – or use a heavier ball.
Raise the medicine ball above the head and tighten the core muscles.
Throw the ball hard down onto the ground by using the abs (think crunch).
Catch the ball and bring it up over the head.
Why:
The exercise is good for strengthening the muscles required in the double pole technique. It is important to have strong and active core muscles. A double pole movement starts with activation of the core/abdominal muscles.
Hanging hip to bar (+ lighter variation)
Find a chin-up bar of optimal height. The height is perfect if you have to jump a little to reach the bar.
Jump up and grab the bar with an overhand hold with the fingers away from the body. approximately in shoulder width. The arms and body should be completely straight, and the body should not sway.
Inhale when hanging straight. Tighten the core muscles, tilt the shoulders back, press the toes/ankles up against the bar, without bending the arms or legs. The back should face down toward the floor, and the legs should be stretched up towards the ceiling.
Hold the balanced position for a few seconds (stomach and latissimus).
Press the feet directly up against the ceiling until the body is in a relatively straight position with the hips at the same height as the bar (Individual differences will occur due to variation in body composition)
Slowly lower the body down into the hanging starting position
Why:
The exercise requires great strength coordinated with the activation of the core/abdominal and back muscles. If the exercise is too challenging, start by bringing the knees up to the chest, or using an elastic rubber band. A strong core is essential for an effective cross-country technique and for improved spine/back health.
Bench row with weights
Lie on the stomach on a high bench. The chest should have contact with the bench. The head should hang in front of the bench.
Position the weights so that they can be grabbed from a lying position.
Grab the weights so that they hang straight down from the shoulders. Find a well balanced position.
Lift both dumbbells at the same time to the highest position. Pull first with the back muscles so that the shoulder blades are "squeezed together", then with the arms. Hold for a few seconds before lowering the weights.
You can alternate between pulling up/lowering the weight further back/ forward. The elbows can either be close to the body or facing slightly out from the body.
Why:
The exercise challenges the muscles in the upper back. It is a good exercise for skiers as it builds the strength necessary to carry out an effective double pole. The exercise is also important for injury prevention in the upper back and shoulders. Many cross-country skiers have well-developed chest muscles, and slightly less developed upper-back muscles. Add this exercise to your program to gain good balance between the chest and back muscles.
Pull ups (+ simpler variation with rubber band)
Find a pull up bar of optimal height. The height is perfect if you have to jump slightly to reach the bar.
Jump up and grab the bar with an overhand grip with the fingers away from the body approximately at shoulder width. The arms and body should hang completely straight in a relaxed/calm position.
Inhale while in the hanging position. Then pull the body up, while exhaling, until the chin reaches the same level as the bar. Hold the position for a second while inhaling.
Lower the body to the hanging starting position, while exhaling.
Why:
The exercise mainly challenges the large back muscle (latisimus dorsi), arms (biceps) and core muscles. These muscles are very important for carrying out an effective cross-country technique and to prevent injuries.
Cable crunch
For this exercise, you need a cable pull-down machine with a rope, alternatively rubber bands. Kneel in front of the machine with approximately 90 degrees in the knees. Grab one side of the rope with each hand. The body should be bent forward with the hands kept at a height in line with the head.
Tighten the abs, exhale, and press the elbows against the knees by activating the abdominal muscles and without losing the knee angle. Hold for a few seconds, inhale, before gently raising the body back to the starting position.
Why:
This exercise strengthens and activates the straight abdominal muscles and hip flexors. The activated muscle groups are very similar to the ones used in the double pole movement in classical and skating.
Cable double pole
Stand with the feet about hip wide. Grab the bar with both hands, approximately at shoulder-width. The arms should be stretched with locked elbows, or kept bent like when double poling. Try both variations to find what works the best. Keep a slight bend in the knees throughout the exercise.
Tighten the abdominal muscles. Exhale when pulling the cable down towards the thighs in a dynamic and controlled motion. The torso should be slightly bent forward, and the spine kept straight. With proper execution the abdominal muscles will work the hardest, while at the same time the muscles in the arms and back are somewhat engaged.
Once the hands reach the thighs, stop and hold the position for a few seconds.
Inhale while allowing the weight to return to the starting position. Stop the return while still feeling the full weigh.
Why:
The exercise is very similar to the movements in double poling. It develops strength in the abdomen, arms, and major back muscles, all of which are important in all cross-country skiing techniques.
Dips (+ simpler variation with rubber bands)
Hold the body with straight arms. Keep a slight bend in the knees, with the body being relatively straight. The hands should be directly below the shoulders with straight wrists.
Tighten the core muscles, inhale, bend the elbows and slowly lower the body downward until the angle in the elbows is about 90 degrees.
Exhale and push the body back into the stable starting position.
If the exercise is too easy with "just" using the body weight, it can be made more demanding by holding a dumbbell between the legs or wearing a weight belt.
Why:
The exercise strengthens the chest, triceps, latisimus and core muscles. The exercise is a bit more challenging than it might seem, hence focus on correct technique before adding weights. The exercise strengthens all the muscles of the upper body required to execute all cross-country skiing techniques. The exercise should therefore be part of every cross-country skier’s strength routine.
Suspended double pole crunch
Place the legs in a sling and the hands on a bench with straight arms. The position is much like in a “plank” position with the body in a strong and stable position.
Tighten the core muscles, exhale, and let the body slide slowly backwards, allowing the arms to extend over the head. It is important to adapt the exercise to individual skill and strength level. If stability in the core muscles is lost, or pain/sway occur in the back, you have gone too far back.
Hold the rear position for a second before inhaling and pulling the body back to the starting position.
Why:
The exercise challenges the core muscles and improves stability. All cross-country techniques require strong core muscles and great stability to reduce energy leakage and to prevent injuries. The exercise, like any other core muscle exercise, is important to be able to effectively execute any skiing technique.
Suspended saw crunch
Place both feet in a sling with the elbows on the floor and with a stretched-out body/legs. The body should be as straight as when performing a plank exercise. Find a stable and balanced start position.
Tighten the core muscles and focus on keeping the body stable/straight. Push the body backwards, allowing the angle in the elbows to increase.
Let the body swing forward while simultaneously pushing the body up onto straight arms. Pull the knees towards the stomach/chest.
Stretch the legs backwards until the body is straight and stable.
Slide backwards until the elbows are on the ground.
Why:
The exercise challenges shoulder mobility, core muscles, abdominal strength, and arm strength (triceps). The movement pattern, sequencing and interaction between the muscles are similar to what is required from an effective usage of the upper body in cross-country skiing. The exercise will build and improve core strength required to execute all skiing techniques. Several cross-country skiers struggle with a "sway" in the back that can lead to injuries and energy leakage. The exercise will increase strength and coordination (sequencing) leading to a more efficient, effective, and powerful skiing technique. At the same time the exercise will ensure better spine/back health.
