V1 Skating Technique: Body Positions and Timing      (Steve Thatcher 01/23/04)

Suitable for level or moderately uphill terrain (This if for learning.  V1 is most used for hills, but beginners use it a lot on the flats) , assuming strong side right.  This describes three of the various positions attained in the V1 skate technique.  Many people have a hard time learning the V1.  These pictures and descriptions should help you understand the movements and positions that are required to do the V1 technique  Many timing variations are possible once you learn the basics.  If you practice your V1 this way you will develop a solid V1 foundation which can be fine tuned as your balance and timing improve. This is a starting point for learning and a list of checkpoints for analyzing the more accomplished skater.
Image of 3 positions (display this image when reading descriptions below)

Quicktime  video  (4 meg) from which these frames were taken.  Download Quicktime for free

Position 1:

• Ski tips splayed out 15 degrees or so. 
• Left ski slightly behind right.
• All weight on right foot. 
• Body balanced over right foot. 
• Toes, Knee and Shoulder aligned over right foot and ski (notice alignment on right side in Picture 1)
• Hips square to rail
• Shoulders level
• Right pole planted near right foot and aimed down trail. 
• Arm bent about 90 degrees. 
• Forearm aligned with pole shaft or slightly outside it.  Never inside pole shaft. 
• Left pole planted near left foot which is trailing due to left ski being behind right ski
• Left pole angled in direction of right ski, resulting in uneven pole plant

Transition 1-2:

• Begin pole push with abdominal crunch
• Continue pole push with arms towards hips
• Body stays lined up over right ski
• Hips remain square to trail
• Shoulders remain level
• Upper body drops as crunch is executed
• Right knee drives forward and bends
• Left leg/foot starts to recover under body preparing to take step forward

Position 2:

• All positions the same as in #1 unless otherwise stated
• Poling with the right and left poles has moved the hands almost to the hips
• Poling motion began with abdominal crunch so upper body has dropped at this point
• Right knee has driven forward and down
• Body coiled, ready to skate off to left side
• Hips stay forward, butt over heels
• Right ankle flexed forward
• Left foot has recovered to under body

Transition 2-3:

• As hands pass hips start skate motion to left side
• Right leg pushes to side, not back, using entire foot, propelling body to left side
• Right pole helps push body to right side
• Body stays down until movement to left begins, then rises up
• Left foot steps forward and receives full body weight
• Feel right ski continue to glide forward as you skate off
• Arms follow through behind
• Hips remain square to trail

Position 3:

• All weight on left foot
• Toes, Knee and Shoulder aligned over left foot
• Upper body has risen up
• Soft left knee
• Hips forward, butt over heels
• Hips square to trail
• Shoulders level
• Right leg fully extended after push off
• Both arms extended behind in a full follow through position
  

Transition 3-1:

• Begin from high, hips forward, soft knee position
• Arms/poles recover preparing to plant on right side again
• Fall to right as poles hit the ground
• Skate off left foot to push weight to right. Push sideways, not backwards
• Right ski hits ground the same time as poles
• Weight shifts to right side
• Hips stay square to trail
• Proceed back to Position #1