by Dr. Telemark, PhSki
Step Turns
The step or skate turn is one of the most useful maneuvers
in cross-country skiing. It is used for turning while
coming downhill or changing direction on level terrain.
It's easiest to learn step turns on a well-packed, smooth,
gradual slope. Begin at the top of the hill and push with
the poles just enough to get moving straight down the
slope. Once moving, lower the torso into a half-sitting
position. Keep the arms low and out to the front for balance.
Make sure the skis are flat on the snow with a slight
pressure on the tails. For a left turn, slide the right
ski slightly forward. Next, lift the tip of the left ski
about six inches up off of the snow. Follow this motion
immediately with slight push on the right hand pole that
initiates a small step to the left. As your upper body
begins to move to the left, roll your right ankle inward
and use your right leg to push off your edged right ski.
As you push off your edged right ski swing the tip of
the left ski in the direction of the turn. When the left
ski has moved far enough (e.g., 6-8 inches), set it back
down on the snow. As the left ski contacts the snow, bring
the arms forward, followed by the right ski. Set the right
ski down parallel to the left ski, weight both skis equally,
double pole with the arms and the step turn is completed.
This set of actions should have changed the angle of
your trajectory with respect to the fall line, so that
the you are still moving downhill but now at a slight
angle to the left away from the fall line. This drill
should be repeated several times until your are comfortable
with it. Vary the size of the steps to see how fast and
far you can easily turn at different speeds. Also practice
turning both directions, making an equal number of turns
to the right and left.
The next activity consists of increasing the number of
steps per turn. Gradually add steps to the turn until
you are traversing the slope perpendicular to the fall
line. When you do this you will notice that your speed
decreases. If the slope is shallow enough, you may even
stop. To avoid this, as soon as you slow down begin a
skate turn to the opposite direction. This sequence of
activities is known as "linking" turns, and
it is a key skill.
When you get comfortable turning in both directions and
linking turns you can play a little game to sharpen your
skills. Place some poles or sticks on the slope in the
fall line about 40 feet apart. Then, try to skill down
the hill going on one side of the first pole and the opposite
side of the second pole. This is "slalom" skiing
and a valuable skill to have for dodging trees and other
skiers.
Step turns on the flats are done the same way. With practice
you can develop a double-pole lead-in and finish to the
step turn that will help you maintain momentum.
Step turns are handy for negotiating twisty trails or
for reducing speed on wide-open slopes. Remember, always
keep the tails of your skis low and your ski tips raised
(about 6 inches) when turning. For stability change directions
with many small steps, rather then one large one.
