Rochester Active Sports Club (RASC) is a nonprofit club based in Rochester Minnesota, designed to promote nordic skiing, mountain biking and road biking in SE Minnesota.
 

Coaching Links

Fundamental Ski Movements: Coach Jim Bennett put together a great summary of the 5 key movements in cross country skiing along with suggestions for drills.  These movements and drills are a key part of the CXC Coaches Training and Certification course. During dryland, after the warm-up, we'll be leading the skiers through these at every practice.  On-snow, it's a great way to start your session with your group of skiers.  Click here to view 


RNST Ski Skills Checklist: A short list of of the key elements for the 5 techniques: home position, double pole, V1, V2-Alt, and V2. Click here to view


Videos of On Snow and Dryland Technique and Drills.  These provide some great suggestions you can use with your skiers (click below):

...more to come!  Please send me other good video links you may know.





2013 CXC REG Agility Test - Ian Torchia

So you think you can roller ski - check out this video of Ian doing the CXC agility test


Norwegian Agility Test !

So if you think what Ian can do looks good, check out this video from Norway. these are 15-16 year old skiers on their agility course. So this is what we need to do for fun!

http://www.youtube.com/watch?v=eSxbVRwEdBk




Helpful Guides on Ski Technique/Dryland Training


Nordic Skiing Technique by Henry Walker


Nordic Skiing Technique Pocket Reference


Outside Dryland Exercises


Gym Exercises


 



Coach Rich Peter has pulled together this 

Guide to Cross Country Ski Waxing:
2016 Ski Waxing.pdf

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