High Country Fishing Charters is an equal opportunity employer and service provider operating under special use permit on the San Juan National forest. U.S. Coast Guard licensed & insured. Colorado Outfitters Lic. # 2352 Float Trips, Wade Trips, Learn to Fly Fish        Scott Taylor          970-946-5229        bass@highcountrycharters.com              Ski School Progressions and Exercises 1000 STEPS and 100 STEPS: Begin by stepping only between turns. Progress to small steps continuously throughout the turn. 100 steps refer to the same principle, but fewer steps. 360: Pivot 360 degrees in a fluid motion while maintaining ski to snow contact. Spin more than once. AIM THE SPRAY: Short radius turns -progressively create dynamic edge engagement as seen and felt by producing a spray or puff of snow. Aim the spray of snow down the hill, then out to the side, then as high up the turn as possible, exploring edge sets to gliding arcs. BEND AND STRETCH: Exaggerated flexion and extension using all of the joints starting from the ankles through the spine. BOOT CHASERS: The inside knee leads into the new turn "keeping away" from the outside knee. Knees and boots appear to "chase" each other. BOUNCERS: Snappy flexion and extension of ankles and legs creating a rhythmic bobbing effect. BOX TOP: Visualize skiing in a box and at every turn initiation move forward and out of one of the downhill corners. C TURNS: Often known as complete turns. The "C" shape controls speed throughout an arc, rather than skis braking. A series of linked "C turns" creates that rhythmical "S" shape turns that we are all after. CADENCE TURNS: Count "1-2-3 turn, 1-2-3 turn" or use an action song while skiing. This helps make the turns more symmetrical and better speed control, as well. CLOCK FACE: Emphasize the amount of twisting of the legs. Imagine standing on the face of a clock. 12 o'clock is straight downhill. Slightly twist the feet and legs to either 10 o'clock or 2 o'clock on gentle terrain, and twist the feet and legs further to 3 and 9 o'clock for a complete turn on steeper terrain or more speed control. Focus on tipping the ankles from 3 and 9 o'clock creating more edge angle for railroad tracks. COMMITMENT TURN: From a stationary position with flexed legs, downhill ski off the snow, extend the uphill leg toward the apex of the turn, flatten ski, and roll the foot. Complete the turn balanced on one leg and come to a complete stop. COWBOY MOVE: Rudimentary releasing movement of supporting ski for beginners to start new turn. COWBOY TURN: Make turns with an exaggerated wide stance, wider than shoulder width. Exaggerate the flattening and tipping movement of the inside, initiating ski, which gives a bowlegged appearance at the turn initiation. The object is to maintain the same width throughout the turn. CUE WORDS: Prompters for action. These types of words influence various emotions (fear, anger, excitement), connect with VAK + E and potentially manage rhythm. DOUBLE POLE PLANT: Simultaneously swing both arms through the Transition into the Initiation of turns. Poles touch generally at edge change, but the swinging action is more important than actually touching the snow. DUCK WALK: Also known as the Herringbone. Walk like a duck on flat terrain. Reverse the open wedge so that the tails are close and the tips are apart. Establish the feeling of a powerful grip under foot by moving from the hip socket using all the joints, not just the knees. EDGE RIDE: Traverse across the hill maintaining a high edge angle with both skis tipped into the hill or just the outside, supporting ski. The object is to leave one or two clean arcs in the snow. Repeat in both directions. Use a fan progression and progress to more of an incline. FALLING LEAF: During a sideslip add slight pressure to the front of the foot which will cause skis to go forward while sideslipping, then apply pressure to the heels which will make them go backward in a sideslip. This is repeated forward and backward, which resembles a falling leaf. ADVANCED: In a 'railroad track' traverse, carve forward and backward utilizing slight fore/aft pressure adjustments. FAN PROGRESSION: This progression can be used with many different exercises. The first attempt is done at a shallow angle to the gravity line (traverse). Each subsequent attempt progresses closer to the gravity line, eventually crossing the gravity line for a complete turn. FISHHOOK: Create different turn shapes for different situations. Strong edge engagement at the finish of the turn generates a rebound effect. By relaxing the legs to absorb this energy, the skis may be smoothly redirected uphill for added speed control at the end of the turn. FOLLOW THE LEADER: The student follows the actions and/or the path of the leader's skis. Increase the difficulty of the tasks and terrain with the student's ability. FOOT ARCS: Without skis on face down the gravity line. Draw an arc in the snow with one boot at a time. Explore outside and inside foot arcs. Having supple ankles is key to scribing the arc smoothly. The foot and leg twist from the hip socket. Moving the foot out to the side under a stable torso simulates dynamic edge engagement. FOX AND HOUND: The instructor, or another skier, is the fox and the student is the hound. The hound chases the fox keeping an equal distance between the two. GARLANDS: Traveling in a traverse, initiate a turn into the gravity line and before completing the turn redirect the skis back into the traverse. Repeat these "half" turns across the hill. GIANT AND MIDGET: Stand as tall as possible, as small as possible in a straight glide or while turning. GRAVITY LINE TO GRAVITY LINE: Plan for the next turn both mentally and physically. As soon as the skis are in the direction phase of one turn direct focus and center of mass towards the direction phase of the new turn, committing to that "imaginary alley." HEADLIGHTS: Pretend there are headlights on the thighs, and keep them pointed along their intended line of travel, maintaining a constant width of the legs throughout the turn. HOCKEY SLIP: Similar to a hockey stop with no edge set. The skis remain flat enough to continue slipping down the gravity line, coasting to a stop within a narrow corridor. HOCKEY STOP: From a sideslip come to a stop with a progressive edge set. For more advanced skiers, start in a straight run, pivot the legs and feet and stop with a strong edge set. HOP TURNS: Short radius turns initiated with a hop of both legs. The edge change happens in the air, landing from one edge set to the other. These turns are more easily performed on Blue or steeper terrain. HOURGLASS: Perform linked sequences of long turns, then short, then long again, maintaining imaginary corridors (e.g., 6 long - 6 short - 6 long). J TURNS: Similar to a Fishhook turn. Start by facing the gravity line in a tall stance and glide preferably 2 ski lengths before flexing and steering the skis to the right or left, staying with the turn until the skis point uphill far enough to stop. JAVELIN TURNS: From a traverse lift the uphill ski and point it downhill and over the outside, supporting ski. Progress to moderate terrain turning and lifting the inside ski, pointing it to the outside of the turn. KICK TURN: Survival tool. From a secure, stationary position, skis pointing across the hill: Face torso downhill, plant both poles on the uphill side (uphill pole toward tip, downhill pole toward tail), lift the downhill ski onto its tail, turn it 180 degrees and set it down parallel to the uphill ski, but pointing in the opposite direction. Moving the poles to help balance, stand on the downhill ski then lift and twist the uphill ski around to match the downhill ski. LEAPERS: Ski Medium and long radius turns. Leap off one set of edges and land on the other set of edges. Edge change movements occur in the air. The new turn continues to develop as the skis re-engage with the snow. LONG LEG / SHORT LEG: Balance over the outside, supporting ski through medium to long radius turns in a very wide stance. Focus on feeling the outside leg become much "longer" than the inside leg by moving the center of mass far to the inside of the turn. MAGIC MARKER TURNS: The skis become magic markers. To make the markers color the snow, lift up the little toe and roll the ankles. Experiment making heavy and light lines in the snow, on easy terrain. MAGIC TURNS: Also called Patience Turns. From a slow speed traverse with no forceful movements, flatten the skis and allow gravity to pull them down the hill. Control the descent by steering the skis across the gravity line to a stop. Add leg extension to flatten the skis. NO VERT TURNS: Ski a series of turns focusing on lateral movements and absorbing retracting movements, so that there is no appearance of body moving "up". OPEN A CHILD PROOF CAP: Press and twist one then both feet into the ground. Feel the femur rotate in the hip socket. Explore with leg flexed then extended. OPEN WEDGE TURNS: As with wedge turns, the tips are closer than the tails. But, modern, "shaped" skis are easier to wedge with the tips wider apart - providing resistance in the snow, but facilitating the development of parallel leg movements. OUTSIDE SKI TURNS: Lighten or lift the inside ski through the turn. Switch sides at initiation of new turn. PARALLEL LEG SHAFTS: Similar to Boot Chasers, but with an emphasis on carving. Both legs incline at the same angle. Put hands on knees or on thighs to reinforce the fous of moving both legs equally. PATIENCE TURNS: Also called Gravity turns or Magic Turns. From a slow speed extend to flatten and release the edges, patiently letting gravity pull the skis into the gravity line. This turn entry is not forced. With the help of gravity then tip and twist both legs into the direction phase and complete the turn. PEDAL TURNS: In a small open wedge change of direction by gently pushing down on one big toe and then the other. Just like the action of a down-stroke on a bicycle. PINWHEEL TURNS: On flat terrain: Like a Bullfighter Turn without using poles for balance. Ski tips remain relatively stationary, step one tail at a time into a wedge position, so that skier faces a new direction. PIVOT SLIPS: Face upper body down the hill, skis pointing across the gravity line. Flatten both the skis and simultaneously twist the legs 180 degrees underneath a stable torso. Maintain a narrow corridor down the hill. POINT THE ARROW: In an open wedge (the shape of an arrow) steer both skis either to the right or left. POLE DRAG: Drag both pole tips throughout turns with enough pressure to keep them tracing lightly but deliberately on the snow. POLE PULL: From a secure, stationary position with skis across the gravity line hold on to the poles of a skier standing just below. As tension increases resist the pull from the poles using inclination and angulation. Feel the strength of having functional alignment of the body and strong edge engagement. POLE TIP ARCS: Lean out over downhill or outside ski enough to lightly scribe a third track in the snow with the tip/basket of the outside ski pole. POWER OPEN WEDGE: Similar to the sensations of Power Track turns, but from an open wedge stance. Ski medium to long turns. Feel the outside, supporting leg become much "longer" than the inside leg as the center of mass moves far to the inside of the turn. The open wedge stance provides stability and the sensation of carving at a slow speed. Best on gentle terrain and a good start to progress to Power Track turns (wide parallel stance). POWER TRACK TURN: Similar to Long leg/Short leg turns, but with more exaggeration of sensations from the center of mass being to far on the inside of the turn. From a very wide stance, ski medium to long turns. Maintain a long, strong outside, supporting leg. For a progression start with Power Open Wedge turns. RAILROAD TRACK TURNS: Traverse, tip both feet up the hill to make 2 clean tracks. Balance on "the railroad tracks" to a stop. On easy terrain make slight direction changes tipping the feet and legs creating railroad tracks in the snow. REBOUND TURN: Utilize a Fishhook turn or linked Hockey stops to create pressure at the end of the turn. Manage the energy by slightly tensing the legs to move the skis from side to side as the rebound effect pushes them off the snow. RETRACTION TURN: Pull the legs and feet up under the body to absorb the energy at the end of a turn or over a bump. Practice this by traversing across a series of bumps actively absorbing the terrain and maintaining ski to snow contact. Utilize Fishhook turns and linked Hockey Stops to feel the dynamics of a turn and managing them through retracting the legs. ROCK HOPPING: With skis off - push off from one foot lightly landing on the other and balancing on one foot, as if hopping from rock to rock in a stream bed. Try it with skis on to develop skating sensations. SCISSOR STEP-OUT: Diverge and point one ski slightly out of the gravity line, stepping onto the little toe side of that foot, bring the other foot parallel to it. Step out in the same way until both skis are pointing in a traverse or up the hill to stop. SCOOTERING: On flat terrain with one ski off: Push forward with free leg to slide and balance on one ski. Like riding a scooter or skateboard. Explore scootering in stright runs, turning,traversing, etc. SHOCK ABSORBERS: Traverse through a mogul field. The upper body remains quiet and centered, because the legs absorb the shocks by flexing as the bumps push against the feet and extending as the bumps fall away. SHORT LEG / LONG LEG: Same actions as Long leg/Short leg, but the focus is on the inside leg. In a very wide stance, feel the inside leg become much "shorter" than the outside leg to accommodate the center of mass moving far to the inside of the turn. At the completion of one turn, when the inside leg is shortest, extend that leg and focus on the new inside leg tipping into the new turn. SHUFFLE: Slide the skis along the snow maintaining balance by keeping the feet underneath the torso. The greater the incline of the hill the more edge engagement is necessary on the big toe side of the outside ski and little toe side of the inside ski. Shuffle while sliding, while traversing, in between turns, or throughout turns. SIDESLIP: From a secure, stationary position with skis pointing across the gravity line, flatten skis by tipping the ankle and knees down the hill. Release both edges simultaneously for a smooth start. Being centered fore and aft is crucial to sliding evenly down the gravity line. SINGLE SKI TURNS: Short radius turns. Lift one ski slightly off snow and balance on the other throughout a sequence of turns. Steer or tip the supporting leg depending on the desired turn shape. For a progression, start by merely lightening or tipping one ski. Switch legs frequently to avoid too much fatigue. On gentle terrain aggressive skiers may be able to remove one ski, which adds to the difficulty. (Be aware that loading a chairlift with only one ski is usually prohibited). SKATING: Beginners to experts will develop better dynamic balance, stance, lower body alignment and movement from turn to turn. Even rudimentary skating by beginners promotes great proactive balancing skills. SLINKY: Similar to 'weight shift spectrum'. Focuses on keeping the movement through the lower body. The idea is that the legs work like pistons. There is a smooth transfer of energy from one leg to the other. SPEISS TURNS: High level hop turns. Plant the pole firmly, leap into the air with both feet, pivot the skis, and land with a solid edge set. Repeat in the other direction. STEM CHRISTIES and STEM TURNS: As the pole swings and extension begins to initiate a turn, the tail of the uphill ski is pushed out, and edged so the ski points in the direction of the new turn. Gradual pressure from transferring weight onto that new, supporting ski will cause it to continue steering. As balance is established, the inside ski smoothly matches the edge angle of the outside ski. Progress by matching skis earlier in the turn. A Stem Turn leaves a narrower track in the snow. These sequential initiations are useful skill builders and tactics. STEP, POINT, GO: This is a variation of the Stem Turn. This exercise focuses on establishing a solid platform followed by a clean stem step and weight transfer to the new outside, supporting ski. STOMACH CRUNCHES: Prior to pushing off down the slope establish a functional tension in the mid - section by pretending to do a stomach crunch. Maintain this tension while skiing (REMEMBER TO BREATH!). STRAIGHT SLIDE: Like the traditional term "straight run", but on very slight incline. Forward movement, with little momentum. SYNCHRONIZED SKIING: This exercise involves two or more skiers synchronizing their movements. The skiers can ski in a line or different formations. TARGET SKIING: The skier picks a target down the hill. Ski toward the target keeping the torso facing squarely at the target. The skis turn underneath a stable torso and pelvis. Stop well away from the target. THIGH SQUEEZE: Hold the feet and knees closer together by keeping the thighs together. THIGH TIP: Performed at the initiation of a turn. The skier drives both thighs towards the apex of the new turn. This move provides re-alignment of the joints and power into the new turn. TRAVERSE: A path going diagonally or horizontally across the hill. Add a variety of tasks while traversing, based on the goal and the level of ability, e.g. balance on one ski, bounce, traverse-sideslip-traverse, draw lines with pole tips, etc. TUCK TURNS: On easy terrain make turns in a low or high tuck position. UPHILL ARCS: Use a very gentle incline that is just enough for a beginner to tip legs and balance on skis to change direction, tip boots to veer out of the gravity line to a stop. UPHILL CHRISTIE: Start with the skis pointing down the hill. Steer them across the gravity line to a gradual stop. V-SKATE: Stand with skis in a "V" shape and proceed to push off each foot while maintaining the "V" position. Progress to lifting and placing the non-weighted foot under the body for a new push and glide. WEDGE CHANGE-UPS: From a glide steer skis to an open wedge and then flatten skis to bring them back to parallel. Repeat the change from open wedge to parallel during the entire glide. WEIGHT SHIFT SPECTRUM: Experiment with the percentages - 60 / 40 - 50 / 50 - 60 / 40, 80 / 20 - 50 / 50 - 80 / 20, 100 / 0 - 0 / 100. These are varieties of weight shift options. Z TURNS: Turns that are produced by gross twisting (rotary) activity and not much use of pressure control or edging. Push the skis to the side like windshield wiper blades, leaving abrupt, angular tracks rather than round tracks in the snow.
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