10 minutes balance exercises

• 5 minutes scooter exercise on one ski on flat terrain. Glide on one ski while pushing off the ground with the other leg (without a ski), like riding a scooter. Glide as long as possible on the ski. Make sure the nose–hip–knee–foot axis stays in a vertical line.
• 5 minutes scooter exercise with the other leg.

10 minutes easy warm-up

• Easy skating on gentle terrain.

10 minutes skiing without pôles

• Skating stride without poles, swinging the arms in parallel. During the forward swing, brush the thighs and clap your hands in front of the gliding ski. Then shift your weight to the other ski and swing the arms back.
• As confidence increases, perform the exercise with a faster arm swing and higher cadence. Maintain the correct forward position with a vertical nose–knee axis over the ski.

20 min skiing with poles, focus on 1:2 skating stride

• Perform the 1:2 skating stride on downhill terrain without planting the poles. Hold the poles in your hands and swing them parallel beside your body.
• Tap the poles twice on the right side, then shift your weight with full body extension, and return. After about 100 m, switch to the left side.
• Practice different rhythms. For example, try the 1:2 stride uphill with the longest possible glide phase.
• Execute the exercises in smooth, flowing transitions.

45 minutes regular skiing

• Normal skating at your own pace, varying techniques according to the terrain.
• Optionally, include coordination exercises, e.g., 1:1 skating stride on downhill terrain.

5 minutes cool-down

• Finish with a short, easy loop. Lower your heart rate so your body can transition into recovery.