10 min balance exercises

• 5 min scooter exercise on one ski in flat terrain. Glide on one ski and push off the ground with the other leg (without a ski), just like riding a scooter. Try to glide as long as possible on the ski. Make sure that the nose–hip–knee–foot axis stays in a vertical line.
• 5 min scooter exercise with the other leg

10 min easy warm-up

• Easy skating in gentle terrain

10 min skiing without poles

• 5 min skating, clapping your hands twice above the gliding ski after each push and full body extension. Make sure that your body axis remains straight and that your hips do not rotate outward. After clapping, shift your weight to the other ski and clap your hands twice again. The purpose of this exercise is to train the correct timing for the 1:1 skating stride.
• 5 min 1:1 skating technique without poles, mimic arm movements as if using poles.

20 minutes of technique with poles. Focus: 1:1 skating stride

• 10 minutes skating with double poling action. This means: after the first pole push, glide longer on the ski and perform an additional second pole push before shifting your weight to the other ski. To make it easier at the beginning, skate on slightly downhill terrain.
• 5 minutes double poling in the classic tracks to practice efficient core engagement for the 1:1 skating stride. Perform short pole pushes and pay attention to timing. Important: lifting the arms and straightening the upper body must happen simultaneously, which requires active work with the core. Do not swing the arms fully back so that the timing stays correct.
• 5 minutes repeating the skating with double poling, this time on flat or slightly uphill terrain and with a slightly faster rhythm. The key is active core engagement and proper timing when shifting weight.

45 minutes regular skiing

• Normal skating at your own pace, varying techniques depending on the terrain.
• Try to ski actively and with focus, switching between techniques with smooth transitions.

5 minutes cool-down

• Finish with a short, easy loop. The goal is to bring your heart rate back down so your body can transition into recovery.