STANDARD COMPETENCIES:

 

 I.      Review the different types and basic moves and maneuvers for each mode of skiing.

         A.      Evaluate and select the different types skiing equipment.

         B.      Recognize the importance of preparing you body and cardio-respiratory endurance.

         C.      Discuss the benefits of muscular strength and endurance and flexibility.

         D.      Demonstrate the fundamental skills for skiing.

         E.      Practice drills to develop the diagonal stride, double poling and no-pole skating.

         F.      Practice the sidestep, herringbone maneuver, and the straight run.

         G.      Demonstrate how to control speed and changing direction with turns.

         H.      Demonstrate how to execute the kick double pole and the marathon skate.

 TOPICAL OUTLINE:

 

 I.      Introduction to cross country skiing

         A.      Cross country skiing modes

 II.     Equipment

         A.      Classical, freestyle and nordic downhill

         B.      Boots and bindings.

         C.      Waxable vs. waxless skies

         D.      Clothing, gloves and eyewear

 III.    Physical conditioning

         A.      Preparing body

         B.      Cardio-respiratory endurance

         C.      Muscular strength and endurance

         D.      Flexibility

 IV.     Fundamental skills

         A.      Glide on one ski

         B.      Moving from ski to ski

         C.      Edge ski properly

         D.      Skid the ski for turning

         E.      Steer the skis

         F.      Proper poling

         G.      Glide on two skis

         H.      Falling and getting up safely

 V.      The diagonal stride

 VI.     Double poling

 VII.    No-pole skating

 VIII.   Climbing descending gentle hills

         A.      Sidestep

         B.      Herringbone maneuvers

         C.      Straight run

 IX.     Controlling speed and changing direction with turns

         A.      The wedge

         B.      Step

         C.      Skate turns

 X       Developing power in the tracks

         A.      Kick double pole

         B.      Marathon skate