NORDIC ROCKS

Quick Start Curriculum

www.nwsef.org
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Curriculum Outline
Basic Five Day Introductory Course
Overview
This document outlines a basic curriculum for elementary school students who have never nordic
skied before. Below is the breakdown of a 5 day course that will teach the basics of how to
move around on skis, develop basic skills and techniques, and practice those skills through a
series of games. It is very important to note that everything in this guide is a suggestion. If at any
time there is an opportunity to improve or innovate this curriculum to meet your specific needs, it
is highly encouraged.
Recommended Curriculum
Pre-Class Preparations (Page 2-3)
•   Letter to the Parents
•   Ensuring Students have the Proper Clothing
•   Skill Based Game Suggestion: Simon Says
Suggested Class 1: Developing Basic Ski Skills Inside (Page 4)
•   Moving on Skis
•   Standing up on Skis
•   Skill Based Game Suggestion: Duck, Duck, Goose!
Suggested Class 2: Developing Basic Ski Skills Outside (Page 5-6)
•   Striding and Gliding
•   Stopping on Skis
•   Skill Based Game Suggestion: Blob Tag
Suggested Class 3: Developing Hill Climbing Skills (Page 6)
•   Side Stepping
•   Herring Bone
•   Skill Based Game Suggestion: Slalom Relays
Suggested Class 4: Honing Skills Through Games (Page 7-11)
•   Group Games
•   Relay Games
•   Downhill Games
Suggested Class 5: Culminating Field Day (Page 12)
•   Obstacle Relay Course
•   Final Game
Acknowledgments and More Resources (Page 13)
* This curriculum can be easily expanded by implementing more game days to further develop
skills.
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Overview:
What is nordic/cross-country skiing?
Nordic/cross-country skiing, the terms are synonymous, is an on-snow sport where participants
use skis to move along flat, uphill, and downhill terrain. It is separated from alpine skiing by the
fact that you move uphill with your own power, much like running, instead of sitting on a chair lift.
Another factor that separates nordic skiing from alpine skiing is that your heel is not connected to
the ski, with a hinge point on the toe. This makes it so you can nordic ski almost anywhere there is
snow! There are two separate techniques, skate skiing, which looks similar to ice skating, and
classic skiing, also called the diagonal stride, that looks most similar to running. This guide serves
as an introduction to classic skiing. It is important to note that more advanced skiers use poles
while skiing but, this guide is designed for development of basic ski skills without poles.
Preparing to Ski:
Steps to Take Before Getting on Skis
Important Points to Communicate with Parents Before their Child Comes to Class
Nordic skiing is a sport that occurs outside in a variety weather conditions. This variety of
conditions requires students to be properly outfitted with warm weather clothing. At the very
least each student must bring five essential pieces of clothing (The Big 5).
Essential Clothing every Student Must Have to Nordic Ski (The Big 5)
•   Winter Hat
•   Gloves/Mittens
•   Winter Jacket
•   Snow Pants
•   Snow Boots
Useful but optional clothing includes: Change of Warm Socks, Sun Glasses, and Scarf
Please Note: If your school has standard winter recess clothing requirements, these should
suffice for essential clothing when nordic skiing
If students don’t have these items, they can often be found affordably at thrift stores or outdoor
gear stores. Alternatively, if any of these items can't be obtained, a combination of warm cloths
will work to substitute items. Leggings under sweatpants or a long sleeve shirt under a sweatshirt
can replace snow coats or snow pants.
Further considerations to communicate when going outside in the winter
•   Temperatures vary throughout the day and day to day
o   Dress appropriately for the conditions at gym time
o   When in doubt wear warmer clothes
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•   Sunscreen is very important on sunny and cloudy days; snow is very reflective
•   Wind breaker layers are suggested on windy days, wind chill values often drop
significantly below the temperature on the thermometer
•   Layering clothing is essential for nordic skiing; a single wind breaker layer is important for
cutting wind but must also be supplemented with a warmer coat underneath
•   If possible, students should avoid wearing cotton when nordic skiing, when cotton gets wet
it stays wet
o   Synthetic and wool fabrics are good alternatives that avoid this

Students should also be encouraged to bring snacks and water for after skiing. This is a sport
that requires significant exertion and students will be hungry and thirsty after class.
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Suggested Class 1: Getting Started/Teaching the Basics:

Getting Help, Basic Motor Skills, and Technique Development
A General Note for Teaching Nordic Skiing: The more help/volunteers you have available, the
better. These volunteers don’t have to know how to ski as there will be plenty of tasks that can
be done without skis including: If available preparing hot beverages and snacks, helping getting
skis on, taking photos, and ensuring all kids have the proper winter clothes.

Potential Sources of Volunteers: The PTA, parents, coaches from your local ski club, aids/teachers,
older students who can act as mentors who have been through the program.

Introduction to Skiing (Inside)

1.   Begin by teaching the class the anatomy of the ski
a.   Identify the binding and the components of the ski including the kick and glide
zones- this will allow for easier communication between teachers and students when
teaching skills
b.   The kick zone of the ski is the abraded zone in the center of the ski base (underside)
and the glide zones are the smooth section on the front and back third of the ski
base
2.   Show a short video of people classic skiing
a.   Suggested Video: https://www.youtube.com/watch?v=D1TJP4V3P7g
3.   Teach the class how to put on and take off the skis, this can be done with volunteers in
small groups
4.   Have everyone sit down with the skis on and stand up (to prepare for falling)
a.   Whenever possible fall back and to the side. When getting up, first untangle legs
and skis, have students climb onto their hands and knees and finally have them
stand up from their hands and knees.
5.   Begin movement by taking small steps to the front side and backwards
a.   This can be done effectively with a large group by playing Simon says
6.   Have students take off one ski and practice standing on the one foot with the ski
a.   Balance is a critical part of skiing and cannot be practiced too much
7.   As the class becomes more comfortable on the skis, incorporate games that will encourage
more dynamic movement
a.   Dance the hokey pokey, limbo, etc. (more games can be found on pages 8-10 that
can all be modified for the gym)
b.   Any exercise can be done on one or two skis depending on the amount of extra
time available for the class. When in doubt stay on two skis.
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Suggested Class 2: Basic Ski Skills Outside:

Ideal Places to Ski and On Snow Basics: Stopping and Gliding
Where to Ski: For the first few outdoor ski classes flat to gentle terrain is ideal. Locations where
skiing is possible are mostly constrained by snowpack. If the amount of snow is a limiting factor,
places with grass or turf are generally skiable with only a few inches of snow on the ground. If
there is a nordic ski club in your town be sure to contact them and ask about trail systems that
are groomed for nordic skiing. A local ski club can serve as a great contact through the process
and will often provide opportunities for after-school programs for interested students. It is
important to note that while groomed trails are preferable, they are by no means required.

On Snow Basics: Stopping and Gliding

1.   Start class in a flat field and repeat the basic skills covered indoors
2.   The big change from indoors to outdoors is that the skis now glide
a.   This presents the most challenging part but also the most fun part of learning to ski
3.   Before learning to glide, it is important to know how to stop (these should be taught
together)
a.   To stop, the primary technique used is the snowplow/wedge/pizza
b.   To Snowplow: point your toes towards one another to form an upside down V with
your skis. Make sure the tips DO NOT cross, this will cause the skier to fall.
c.   Pressure should be applied from the inside of leg, knee and ankle and turning the
ski on its inside edge.
d.   The more pressure that is applied to the inside edge of the ski, the faster the skier
will stop.
4.   Learning to stride/glide
a.   As with all with all aspects of nordic skiing, it is important to start striding in the
general athletic/ready position (knees and ankles bent).
b.   Gliding on a ski is much like coasting on a scooter, you exert an effort by pushing
off one leg and coasting on the other.
c.   While on the skis, students should have a tall upper body, push down and back with
one foot, to engage the kick zone of the ski, and propel themselves forward
keeping their other leg on the ground
d.   Have students repeat this motion on both legs until they are comfortable, then have
them kick off one leg followed shortly after by kicking off the other, this should look
like the students are walking on the skis but generating glide with each step.
e.   Repeat exercises performed in the gym (described on previous page)
i.   The more comfortable the students are on the skis, the more receptive they
will become to more specific exercises
f.   Set up two cones 100-300 feet apart and have the students take as few pushes off
their feet as possible between the two cones.
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g.   Once the students get the hang of this have them go as fast as they can between
the two cones (they will most likely just run)
h.   Finally, have students ski between the cones emphasizing glide at an intermediate
leg speed

Suggested Class 3: Hill Climbing and Descending

On Snow Basics: Hill Climbing
Hill Climbing Techniques: One of the core principles of Nordic skiing is the ability to ski uphill. The
fish scales (abraded section) on the bottom of nordic skis allow for the climbing of gradual hills
while keeping the skis parallel. As terrain becomes steeper, the students will experience difficulty
getting the skis to grab and will eventually experience the ski slipping back down the hill. When
this occurs, two main techniques, side stepping and the herring bone, can be implemented.
Class 3: On Snow Basics: Side-step and Herring Bone
1.   The side-step
a.   On a slight uphill have the students place their skis perpendicular to the slope so
they don’t slide back the hill (Turn 90º from a striding position)
b.   Have the students step sideways first with their uphill ski digging onto the uphill
(outside) edge of the ski to keep from sliding down and then follow with their
downhill ski
c.   The students should transfer their full weight from ski to ski in this technique.
d.   Continue this side-stepping motion until students reach the top of the hill where
terrain flattens out
e.   From here they can turn back to the original striding position with the hill
2.   The herringbone
a.   Have skiers start at the bottom of a hill with their skis oriented in an open V-shape
(opposite of the snowplow)
b.   Turning the ski to its inside edge for traction, have them move up the hill with their
skis in the outturned V.
c.   Steps can start small but once the students become comfortable with the mechanics
of the technique steps can become larger
d.   The students should transfer their full weight from ski to ski in this technique.
i.   To practice this, have students waddle up the hill like a duck
e.   The degree of the V and edging is dependent on the slope.

Upon completing these basic exercises the students should have the necessary fundamental motor
skills to ski over most terrain. Moving forward, the most productive and fun way to improve these
skills is through playing games and learning by doing. The following sections will cover games
that enable this learning.
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Suggested Class 4: Teaching Ski Skills through Games

Learning Effectively Through Fun
While the above skills are very important for moving around on skis, the majority of curriculum
should be based in playing games. Games teach balance, coordination, agility, and most
importantly, general on ski comfort. The biggest thing of all is that games are fun! This being
said, games should be played with the purpose of reinforcing skills. Doing a short session of skill
specific drills, outlines about, before and after the game often results in major skill improvements
and help students feel a sense of progress and success.
SHORT GAMES TO START CLASS
The point of the games is to warm up and keep active while the class gets all of their skis on. It
may take a few minutes between when the first student gets on their skis and on the last one
does. These games can fill that time and can be led by either a teacher or student.
The Hokey Pokey
This mirrors the classic song and dance but with an on-ski twist. Replace phrases such as “put your
left hand in” with “put your left ski in.”
Red Light/Green Light
Have the skiers move randomly in a circle around you. Call out “Red Light!” and give the skiers 5
seconds to stop moving and hold their position. When the leader says, “Green Light!” they can
move again. As students become more comfortable on skis you can shorten the amount of time to
stop moving. Alternatively, you can turn this into a race with students starting on one side of a
field and the caller on the other. Skiers race to the other side of the field but have to return to
the start if they are caught moving when red light is called. The first student to reach the caller
becomes the next caller.
Simon Says
A quick game to play inside or outside that is great for when skiers are just starting out or a
younger age. Examples: Simon Says step to the left, lift your right leg, hop on one foot, spin all
the way around, etc.…
Follow the Leader
Especially good in an enclosed space with fun features, such as a playground. Have students
follow one another mirroring what the leader does. Have them switch leaders every minute or so.
Encourage creativity in movements and paths skied.
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Games to Target Specific Skill Sets: Group Games

After warming up and practicing one of the skills outlined above, students can play a series of
games based on the skill you are trying to hone that day. The time spent playing various games
can vary from game to game but student’s general enjoyment level should also be taken into
account.

GROUP GAMES
All of these games develop the skills listed under each description but also incorporate
teamwork. Despite this being an individual sport, teamwork is an essential part of the group
dynamic and peer learning inherent in nordic skiing.
Blob Tag
Play in an area with defined boundaries. Start with two faster students holding hands to become
the Blob. They then chase other students until they tag someone who then becomes part of the
blob and holds hands with the other blob members. When the blob grows to four people, have
students split off into two groups of two-person blobs. Continue this until all students are in a
blob. The last two students to be caught start as the first blob in the next round.
Skills: Balance, agility, coordination, on ski comfort, communication, teamwork
Duck, Duck, Goose!
Have students sit or squat in a circle facing the center or facing away from the center. Choose
one skier to be it and have them tap the heads of skiers in the circle. Have them say duck or
goose when tapping the other students’ heads. “Duck” means stay sitting. “Goose” means chase
me. The “goosed” skier chases the “it skier” around the circle trying to catch them. If they catch
them, the “it skier” stays it. If the goosed skier doesn’t catch the “it skier”, they become it.
Skills: Balance, agility, coordination, on ski comfort, turning
Tunnel Tag
Play in an area with defined boundaries. Have one to three skiers be “it”. Start with skiers
spread out. When a skier is tagged, they must freeze where they were tagged and stand with
their legs spread apart. The only way they can be unfrozen is if a skier slides under their legs.
The game ends when all skiers are frozen.
Skills: Balance, agility, coordination, on ski comfort
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Games to Target Specific Skill Sets: For Groups/Fun Racing

Group Games (Continued)
Snow Soccer (Snocker)
This game has the major elements of soccer but is played on skis. Skiers can use their hands or
feet to move the ball towards the opposing team’s goal. If the player holding the ball is tagged
by a member of the opposing team they most drop the ball where they are tagged and the
other team gains possession of the ball. The player that picks up the ball initially after a turnover
is immune to being tagged for 10 seconds or until when they move (whichever comes first). Goals
can be scored by hand or foot.
Skills: Balance, agility, coordination, on ski comfort, communication, teamwork
Sharks and Minnows
In a field with defined boundaries, mark off two ends that represent the edges of a safe zone.
Select 1-3 students to be sharks depending on the group size. These students are responsible for
tagging the other students as they cross from one safe zone to another. The game begins when
sharks yell, “swim minnows, swim!” When a minnow is tagged, they become a shark for the rest
of the game. The game continues until only one minnow remains. This student then can become
then next shark if multiple rounds are played.
Skills: Balance, agility, coordination, on ski comfort
Hot Potato, Burnt Buns
This game is played with a soccer or basketball and two hula hoops in an open field with
defined boundaries. Split the class into two even teams and have them start on opposite halves
of the field. After a tip off, teammates must pass the ball to all members of the team. If a player
drops the ball or is tagged while in possession of the ball by a member of the opposite team,
the ball is turned over. Points are scored when a team successfully passes the ball to all members
of their team and then places the ball in the hula hoop of the opposite team.
Skills: Balance, agility, coordination, on ski comfort, communication, teamwork
RELAY GAMES
These types of games generally are an introduction to a fun variation of racing. While nordic
skiing is a lifelong recreational sport, most teams have a focus on the racing aspect of the sport.
These relays can introduce the first aspect of competition in a fun way that will further develop
the skills outlined above.
Diminishing Equipment Relay
Split the group in to teams of four to six individuals, have them line up, start all lines at once.
Each member of the team will race to a cone about 25 feet away turn around and come back
tagging the next member of the team. Each time a student comes back they drop one piece of
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equipment. The progression goes: two skis, one ski, no skis (running). The first team to have all
members complete all three legs of the relay wins.
Skills: Balance, agility, coordination, on ski comfort

Games to Target Specific Skill Sets: Fun Racing

Replenishing Equipment Relay
The same concept of the diminishing equipment relay but in reverse. This is good to pair with the
diminishing equipment relay if you have plans to continue skiing after the game is over.
Skills: Balance, agility, coordination, on ski comfort
Slalom Relay
Set up 5-10 cones, or another type of marker, evenly spaced about 2-3 feet apart in two or
more rows. Split the students evenly into teams and have them race slalom around the cones in
one direction and just straight in the other direction. This can be done on a flat or low angle hill.
If it is on a hill have the student’s race straight up the hill and slalom down. Have skiers go head-
to-head and see who can get through the course the fastest.
Skills: Balance, agility, coordination, on ski comfort, turning
Loop Relay
Create a small loop, much like the shape of a small track, of about 30 or more feet with cones.
Have skiers get into groups of three or four and have one member of the team line up on the
start. Start all skiers at once and have them race around the loop. Upon completing the loop
have them tag off to the next member of their team. Continue this for all team members until
they race once. For more advanced groups, you can implement a tag zone where the taggee
can begin to move before the tagger gets there. They must be tagged before they leave the
tag zone. The point of this is to allow for faster transitions and further teaches moving at various
speeds on skis.
Skills: Balance, agility, coordination, on ski comfort, timing
Three-Legged Relay/Race
Have skiers get into two or more teams and the get into pairs of two within those teams. With the
help of other instructors, have the pairs stand side by side and tie their inside legs together with
cord or long strips of fabric. Set up a cone at an equal distance, about 10 to 20 feet, for each
team and have the three-legged pairs race to the cone and back. Upon returning, have them
tag off to the next pair.
Skills: Balance, agility, coordination, on ski comfort, communication, teamwork
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Games to Target Specific Skill Sets: Downhill Games

DOWNHILL GAMES
When available, downhill provide a great opportunity to add a little bit more speed to the
sport of nordic skiing. Not only will many students will find great joy in this, but it teaches great
ski control and generally helps students to be more confident on skis when this is mastered.
Fly Like a Plane/Race Cars/Follow the Leader
Have students get into small groups and have them designate a leader. Have them hold their
arms out like airplane wings and make rounded bank turns down the hill. From here encourage
the students to get creative in how they move down the hill. Another example is race cars where
students put their knees on their skis and slide down the hill using their hands to steer. As with all
of these non-racing games encourage creativity and fun. This may come in the form of students
eventually going off small jumps (if the school deems this to be safe).
Skills: Balance, agility, coordination, on ski comfort, comfort with speed, ski control
The Squeeze
Have a pair of cones placed about five feet apart at the bottom of a gradual downhill. Have
students start further up the hill at an indicated location and have them ski between the two
cones. After all the skiers have skied between the two cones, move them closer together and
repeat. Continue this until the cones are about 1-2 feet apart. This will be a tight squeeze for the
students but will force them to have great control of where they are going.
Skills: Balance, agility, coordination, on ski comfort, comfort with speed, ski control
Dual Slalom
The same concept as the slalom relay except that everyone starts at the top of the hill and
simply races down. Have students pair up to race against one another. This will be the most fun
for the students if they are paired against other students near their ability. Start both students at
once and see who can weave through the cones most quickly. Have a finish line at the bottom of
the hill that is past the last cone on both sides.
Skills: Balance, agility, coordination, on ski comfort, turning, comfort with speed
Please Note: There are many games you can play on skis and games normally played on foot
can be adapted to be played on skis. If there is a particular game your students like, feel free
to get creative and adapt it to be played on skis. These games, along with this whole curriculum,
are meant to serve as a suggestion to get your program started and adapting it to meet your
needs is highly encouraged.
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Suggested Class 5: Culminating Field Day

Final Celebration for the Class
FINAL CELEBRATION
With the Nordic Rocks program, it is highly encouraged but not mandatory to host a celebration
day as the final part of the curriculum. The nature of the celebration itself can be modified
based on the interests of the school or group of students. Below is a race that mirrors what might
be available for those students if they choose to become involved in a local club program. While
this is a race, it is important to keep it fun and lighthearted. The goal is to make everyone
excited to go out and ski again after this is done. Each school should develop a race that best
fits the majority of the student skill level.
Obstacle Race
The length of the course can vary but it is suggested to be a loop of at least 100-300 feet (the
race should last around 5 minutes). If terrain allows, try to include a hill or two. Using cones, or
painting the snow, construct a series of stations around the loop including but not limited to:
slalom sections, figure eights, obstacles such as limbo bars and squeeze points, zig zags the
students have to ski through etc. It is highly suggested that the first obstacle is placed at least a
quarter of the way through the loop so skiers can string out and not all hit the obstacle at once.
This can cause a skier pile up that will result in a lot of frustration from the students. Have all
students start from the starting line at once. This will be chaotic but often ski skills are best
learned to go fast. It is best to place volunteers throughout the course to ensure everyone is
completeing each obstacle. Record how the students come in to create a results list. Upon
completion of the race have warm beverages and treats for all participants, if funds allow.
Ensure all students congratulate one another and practice good sportsmanship. This will be
essential for ensuring everyone has as much fun as possible. You could modify and split the class
up into groups and/or record the students time that it takes to complete the course.
Final Game/Ending on a High Note
Playing one final game, preferably the one that the majority of the class enjoys the most. Once
again, the goal is to showcase the sport in a way that leaves as many students as possible
saying “Nordic Rocks!”
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Acknowledgments and More Resources

This quick start curriculum has been compiled by the National Winter Sports Education
Foundation (NWSEF). The majority of information was either taken directly or modified from the
New England Nordic Ski Association (NENSA) Bill Koch League Parent/Leader Manual and the
Outdoor Sport Institute (OSI) Cross Country Skiing Curriculum Guide with expressed consent from
NENSA and OSI. The full version of the OSI guide can be downloaded on the OSI website
at http://www.outdoorsportinstitute.org/assets/xc-ski-curriculum-guide.pdf

Further resources for teaching nordic skiing include: Teaching Cross Country Skiing by Anne
Rykken. The book is available from the publisher, Human Kinetics or from Amazon Books.

To further engage your students with Nordic Rocks, a training log-tracking sheet can be found
at www.nordicrocks.com

If you have any further questions please do not hesitate to reach out to NWSEF Program
Director, Cheryl Pearson at cheryl.pearson@nwsef.com