Rollerskiing is an essential and specific training modality for cross-country ski athletes during the summer seasons. In particular, elite skiers use this training modality in more than 50% of their planning. In addition, in countries where there is no snow, ski fans can also start with roller skiing and even have the possibility of competing in popular events of this modality.
With rollerski you can develop well a skier’s skills , strength, speed, endurance and technique. It is understandable that it takes practice to achieve a high level of skill, and there are steps that beginners should take when starting out to ensure their safety and long-term success with this activity, but it is an activity that is gaining more and more adherents. is consolidating as one more alternative to do winter sports.
The following guidelines are to help a skier or hobbyist who wants to get off to a good start in roller ski training or is looking to learn a new sport.
How to start rollerskiing?
We cannot affirm what is the recommended age for the introduction of young skiers or fans to the world of rollerski, but we can affirm that in the initiation / training stages, safety is the main aspect. Along with the mandatory use of a helmet and reflective vest, the beginning skier may also want to use elbow and knee pads .
A well-paved and empty parking lot is a good place for the first sessions. If that is not possible, find a stretch of road that is as flat and paved as possible, if possible with little vehicle traffic. Initially, the emphasis should be on establishing a personal comfort level and the activity should only take place under the supervision of a qualified trainer.
It should start with exercises that the skier can handle and control by applying the techniques he uses with his skis in winter. Simple agility courses can be set up to help the skier develop skills that will give them an overall sense of control (turning, stopping, changing direction, changing terrain, etc). You should also start practicing the exercises with and without poles.
The next step is to work on balance, rhythm, and coordination , skills that provide the foundation for good technique .
Before a skier moves on to more advanced technique work they should be familiar with all speed control techniques on rollerski (braking, turning, jumping an obstacle, etc).
Goals at this level
- Perform the double baton movement (classic technique) with your hips forward and leaning on the tip of the rollerskis.
- Control your speed on different slopes.
- Being able to get off the road surface and back on it.
- Being able to ski comfortably down moderate slopes.
- Being able to load all your weight on a single rollerski.
These recommendations are important so that the skier can reach an optimal level of confidence and achieve his adaptation to this modality.
How to perfect your roller ski technique?
The recommended age to introduce rollerski as a “training method” is 14 years or older . If the skier is serious about his training, this training modality during the summer is the most specific.
At this stage it is understood that the work will be carried out in both modalities ( classical technique and skating ). Therefore, the technical and training aspects will be worked on in both techniques.
We must advise our athletes on which rollerski model and wheel speed is the most appropriate at this stage of training. Rollerskiing can have different resistance levels (the choice will depend on the physical condition and the terrain where we will do the training).
At this stage, although we already have a certain level, it is also important that the training sessions continue to be supervised by a qualified trainer. The skier should not use the rollerski in their training sessions alone and without the manager / coach present (avoid using roads without assistance).
Goals at this level
- Learn to move in both techniques using all the steps of the same.
- Do some distance training on rollerskis.
- Incorporate some competition and be able to perform skill circuits with total confidence.
- Technical corrections should be aimed at improving or polishing technical aspects of a higher level.
In addition to the distance or resistance session on rollerskis, you can also introduce some specific strength exercises (with and without poles).
Classical technique training sessions at this level often involve excessive use of the double pole and double pole impulse technique. The perfect grip of the rollerski wheel can vary the sensitivity in classic technique that our athletes later have on the skis, that is why for this level of athletes it is possible to vary where to color the braking wheel. Use steep climbs as much as possible so that they make use of the alternate step uphill.
Rollerski safety
It is very important to take certain precautions so that we can practice this activity, for this:
- We must be careful to start with very hard sessions and with a lot of use of the arms, elbow injuries and falls are more frequent in this modality.
- The roads, but especially drivers, are not prepared to meet a group of children or people practicing this modality, to avoid surprises, use reflective vests or indicate in some way that this activity is being carried out.
