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No one would argue that the main force in jumping is an extension of the various joints of the take-off leg. Yet there are many misconceptions about what powers the skate-off in skiing. I've even read, in one of the early skating books, that it is very much like a sail boat in the wind... however the sail catches and redirects the force of the wind, but supplies no power of its own. But for the skier there is no free ride: he/she must rely on muscular power. Let's see how this works.

As every high school physics student learns, for every action there is an equal and opposite reaction. Shoot a gun and the bullet moves forward and the gun backwards. If the shell has enough powder, the jolt is considerable. Likewise, when you skate off, you move in one direction and the earth moves in the opposite direction. Not enough to measure but it happens. So if you have a good imagination, you might feel the earth move under your feet on a particularly strong skating day.

Lately I've read (in an e-mail message) that the modern skater uses a powerful skate-off unlike the skiers in the past who just stepped forward. I've got two dresser drawers of past videos that refute that idea. Skaters always had to push off vigorously to propel themselves forward; the laws of physics don't change with each generation.

But what about the non skating leg? Watch the top skiers and you will see that it is always involved in continuous motion, especially in the V-1. Reason? The body must be moved forward, DURING GLIDE, so that it is in position to receive maximum thrust at skate-off. If the center of mass of the body is behind the skating foot, a powerful forward (PERPENDICULAR TO THE SKI) push is impossible. The continuous motion of the off leg aligns the center of mass in the new direction of skate-off.

But does this off leg add to the momentum of the skater? Definitely! Is this a major contribution? Definitely now. Any forward swinging of the off leg, while the skating foot is still on the ground, does add to the total momentum of the body. But in skating, the forward swing is not fast enough or long enough to add much additional momentum to the push-off. Note: in the diagonal stride, the off leg does add considerably to the total momentum since the leg is freely and aggressively swun, for a longer stretch and at a faster pace, as the skier prepares to kick.

DEVELOPING "DYNAMIC LEGS", OR GETTING THE EARTH TO MOVE UNDER YOUR FEET.

(The following is excerpted from Lee's latest booklet, "The New Simple Secrets of Skating".)

In my video, "The Sectets of Dynamic Ski-Skating", I present a three stage drill that has become known as the John Bauer Drill, since he's the one demonstrating. Ironically, these exercises were first designed for his friend and fellow Olympian Luke Bodensteiner, to help maximize leg power, which he tended to lose when he "hammered" his poles - and he could really hammer his poles.

Stage 1. MAXIMIZING "DYNAMIC LEGS". Find a gradual to slightly steep incline. Skate up the hill without poles, feeling that your feet are never stationary. As you glide on one foot, be sure that the other foot is in a continuous process of moving forward for the next skate. (See back cover for perfect example of this action by Bryan Fish, UW-GB ski coach). Both legs are always in dynamic motion, even as you glide on a ski. This makes sure that you are lined up for the next skate-off. If your off leg has not come forward you will not be lined up for a strong push-off. Then you will only waddle from side-to-side, rather than springing forward.

Feel your legs quickly flex, a slight hitch, just before pushing off. This gathering or preloading, will help add power, much like a slight flex at the knee and hip before jumping. But in order for 100% of your energy to be effective, you must have moved your weak-side leg forward. Ingrain this feeling so you don't lose it when you add poling power.

Stage 2. ADDING GENTLE POLING POWER. Now grip your poles 1-2 feet down from the handles. This will ensure "very light" poling. Your main goal is to add poling without losing your "dynamic legs". Do V-1 repeats on the same hill until you are confident that you don't lose any leg power when you pole lightly.

Intersperse skating without poles with light poling to make sure you keep the dynamic action of your legs. Don't think of this as a beginner's drill; it is also one of the best for the elite. When you're sure you will not sacrifice leg power with easy poling, move on to the next stage.

Stage 3. POWERFUL POLING AND POWERFUL LEGS. Now grip your poles normally. Start by skating without the poles, making sure you have the feeling of "dynamic legs". Once you have re-imprinted the feeling, add light poling. Gradually increase the amount of force you use on the poles. Make sure you drive your strong-side hand to your hip, KEEPING THE STRONG-SIDE SKI GLIDING AS YOU DO.

Lee Borowski was the USSA Nordic Coach of the Year in 1989. He has coached different skiers who were national Skiers-of-the-Year in Junior, Senior and Collegiate categories. In addition, he has coached Master skiers who have won both National and World Championships. Lee's most famous pupil, ex-Olympian Luke Bodensteiner is currently the Nordic Director for the United States Ski Team.

Lee is the author of hundreds of magazine articles on XC ski technique and training, as well as numerous books and videos.

Lee's books and videos may be ordered from our On-Line Shop.