Earlier this month, Twin Cities skiing cohorts Caitlin Compton and Jojo Winters held their first of two ski clinics in the Minneapolis and St. Paul metro area as part of their Traveling Ski Clinic series. After completing a long over-distance ski in unseasonably warm weather, the girls wolfed down lunch in time to greet their clinic participants at Baker park Reserve in Maple Plain, MN. There was a wide range of skiers from beginners to more seasoned athletes.
Caitlin and Jojo led the group of eager skiers through a warm up jog, a progression of stretches, and a series of isometric core strength exercises. The group also got a taste for some of the plyometric drills that the CXC Team practices to develop quick and explosive movements.
Before strapping on the rollerskis, Caitlin and Jojo debriefed the group on the fundamentals of skiing technique, beginning with basic body positioning, knee and ankle flexion, and forward hips. The instructors also demonstrated a number of dryland drills to emphasize proper body positioning and utilization of the core muscles.
Next it was time to hit the pavement. Jojo demonstrated the “locked and loaded” double pole drill and discussed how this dynamic usage of the core muscles translates to both classic and skate skiing. Caitlin worked with participants on the proper timing of V1, V2, and V2-alternate techniques. The instructors chased their flock around the parking lot as they worked on snappy push-off, long glide, and dynamic weight transfer.
The group then migrated to a hill where they focused on finding a comfortable and efficient body position that allowed them to V2 up the incline. They also practiced V1 drills, such as “hot feet,” to emphasize quick and snappy weight transfer when climbing a hill. There were even some first-time rollerskiers in the bunch who braved skiing back down the narrow path and suffered no casualties!
After three hours of hard work, clinic participants refueled on homemade pumpkin cookies, and had a chance to win a plethora of skier schwag in a free raffle. Prizes included water bottles (one can never have enough of those), winter ski hats and gloves, gift certificates for massages, a free Toko thermo bag wax service at Hoigaard’s, and an entry to the City of Lakes Loppet ski marathon. And for the finale, everyone was invited to Gear West in Long Lake for hot chocolate and “goodie bags” provided by Gear West owner Jan Guenther. The unseasonably warm weather did not deter the bunch from getting excited about the upcoming winter months!
