SkiErg

Technique breakdown. Setup: Stand with feet shoulder-width apart. Adjust your distance from the machine based on your height, with taller individuals stepping further back. Catch: Grab the handles with arms slightly bent. Your hips should be hinged, and your hands should be around forehead level. Keep your arms relatively straight and your shoulders down, letting your body weight initiate the movement. Drive: Drive the handles down and back by pushing your hips forward and down while maintaining a hinge position. Engage your lats and core to pull the handles down. Avoid excessive knee bending, and don't let the handles go past your pockets. Follow-through: Allow your elbows to extend to push your body back to the upright position, but do not use your arms to force the handles further down. Recovery: Stand up into a triple extension, extending your hips and returning your arms in a straight line forward and up for the next stroke. Keep your elbows tucked and avoid a wide "butterfly" motion. Breathing: Exhale aggressively during the drive to aid core activation.. Tips for better p erformance. Hinge, don't squat: Focus on hinging at the hips, not sitting back like in a squat, to save your legs for other activities. Straight arm path: Pull the handles in a straight line to maximize efficiency. Avoid the "around-the-world" or "butterfly" motion. Reach tall: Reach up as far as possible at the top of each stroke to maximize your power output. Engage your core and lats: These are your primary power sources. Don't rely solely on your arms. Start with a shorter pull: For a racing start or sprint, a few shorter, harder pulls can help accelerate the flywheel

Divide class into groups of 3. Set an 8-minute countdown. Athletes alternate skiing and resting in a 'Take what you want' format. Recommended effort is 125-150m before switching. Use 'I go, you go, you go' format for rest. Focus on practising high-intensity efforts and doubles transitions