15 minutes balance exercises

• 5 min: scooter exercise on one ski in flat terrain. Glide on one ski while pushing off the ground with the other leg like on a scooter. Glide as long as possible. Keep the line from nose–hip–knee–foot vertical. Start in the classic track, later try it on the skating trail.
• 5 min: scooter exercise with the other leg.
• 5 min: Skating in flat terrain with both skis, no poles. Glide as long as possible before pushing off again.

10 min easy warm-up

• Easy skating on gentle terrain. Ski relaxed without overexertion.
• 20 min skiing without poles
• To develop an efficient skating technique, you first need solid fundamentals in the legs. An effective way to train this is skating without poles, as it improves both leg work and proper weight transfer.
• Try to use the different skating strides without poles, adapting them to the terrain. A progression (and added difficulty) is to skate without poles even on slight uphills or in more undulating terrain.
• 10 min skiing with poles
• Stand relaxed on one ski in the classic tracks, with the other leg slightly lifted. Make sure that the nose–knee–foot/binding align in a vertical line. Now move forward using double poling. Press the knees forward and ensure that the pressure stays on the ski in the track, and that your hips do not rotate despite the lifted leg.
• After every 100 m, switch legs/sides and lift the other leg.

30 min normal skating

• Skate at your own pace, vary stride types according to terrain.

5 min cool down

• Slow skiing to lower the heart rate and help the body recover.