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Preseason  Training


Episode 1: Lockdown Technique  .                          Episode 2: Classic Gliding  












Episode 3: Skate  Gliding.                      Sensible XC exercises  







Keeping in shape tips


Walking / Running: 

   Before starting your walk.                    

  • Tighten your glutes and abs. (also protects your hip joints as you walk & run)

     Check your shoulders

  • Pull shoulders down and keep traps & lats tight.

  • Relax upper traps

Once you start walking 

   See how long you can maintain engaged muscles.

   Check glutes are tight before attacking hills.

   The best way to keep your muscles toned is to use      them in an everyday situation

Best exercise just pre season is to keep active. 

Walking running and Biking

Traps & Lats .jpg

Traps & Lats 

Exercises from the 2004 Cross Country Ski NZ newsletter for a sway back 
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