Volume 13 Issue 3 : May 17, 2012
SkiPost Felix
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What is Hill Bounding?

 Why Bound?



Hill bounding is something that promotes quick, powrful movements through the leg muscles, and it also helps an athlete find the relationship between upper and lower body. The primary goal in most exercises related to cross-country skiing is to become better at moving your own body weight. Movement efficiency and quickness are essential to good skiing technique, and bounding is a good tool to address this while teaching your body to move all of its weight.



bound 2 

bound 4 


In the photo series above you can see bounding technique in sequence. One thing to make note of right away is the difference between ski imitation drills and bounding. When one is doing ski imitation (with or without poles) they are moving their front foot forward up the trail while keeping it close to the ground. This action is similar to classic striding, and will appear as more of a shuffle. Bounding is different in that the skier is trying to get off the ground, and doing so by using the momentum generated through the lead leg driving up. Forward progression in hill bounding is not the goal.

Another technical aspect related to hill bounding is hip position. You'll hear coaches and instructors say over and over again, "Get your hips up! Make sure your hips are high!" The reason for this focus on hips is to keep you on top of your skis, and prevent late compression of classic wax pockets. In skating it promotes a more crisp and complete transfer of weight from one ski to the other. When you are hill bounding it is difficult to let your hips go back and still get your feet high off the ground. A natural adjustment that I have seen in athletes has been for them to position their hips in a way that gets all of their weight over the ball of their foot to gain vertical lift. This is not always the natural reaction on skis, but if trained regularly through hill bounding exercises it will promote better hip position on skis.


The alignment of the body in hill bounding is something that shouldn't be ignored. As you are doing these bounding workouts it is important to note to yourself where your weight is when it is yielding the best results. You can then transition from hill bounding to ski imitation (also called: moose hoofing) while thinking about where your hips and upper body are positioned.


Hill bounding is a great exercise to have in your workout plan, because it can be executed in almost any dryland season weather conditions. The benefits are substantial, and the workout can be rewarding by virtue of how difficult it can be. The grade of the slope you are using will have a distinct impact on the difficulty level of the workout, and the duration of the hill bounding interval can be manipulated to address different workout zones or levels.


One side note is to always be careful when you are walking/running back down the hill after a hill bounding interval. I'm pretty sure that the only times I have rolled my ankle severly were making my way down to do the next interval (once was in the dark, and I take full responsibility for that poor planning!). Enjoy your next hill bounding session, and we'll see you on snow soon.


By:Justin Easter; Reposted from earlier SkiPost  


Running vs Skiing Technique?
Summer Training Programs and Camps 
Does you have a summer programs you wish to promote? 
email and we will share.

Summer Training Programs and Camps 
Does you have a summer programs you wish to promote? 
email and we will share.

Green Mountain Valley School
6th Annual XC Summer Camps & Training

GMVS is once again offering it's two popular summer ski camps and opening group training throughout the summer. Based in Waitsfield, Vermont, the camps kick off the summer training season for GMVS athletes, which meet for 3 day "mini-camps" every other week through the summer. There are two camp sessions. The first is appropriate for strong J3's through J2 skiers. The second is a high level training camp for strong J2 through OJ. Both sessions conclude with an App Gap Challenge that draw top level skiers. Info: 
Contact: Justin Beckwith  802-345-6720
Mt. Bachelor Ski Education Foundation 
On Snow in May and June! 

May 16-29 with the National Teams 
June 9-29 with the Junior Club Teams 
June 16-21 Fire and Ice Camp 
Info: DanSimoneau 541-388-0002 
Bend Endurance Academy
Nordic Summer On-Snow Training Programs and Camps 

The Bend Endurance Academy has opened enrollment for 2012 Nordic summer programs and camps. The opportunities are designed for local skiers, ages 13-23 and visiting skiers ages 18-23. The program supports athletes who have an interest in spending one week to three months in Bend, Oregon during the summer to train with professional coaches and a highly motivated Nordic team. The Academy offers a mix of morning and afternoon practices focusing on strength and agility training, skate and classic rollerskiing, hiking, running, bounding and exploring in the Deschutes National Forest. 
Learn more and enroll online at 
CXC Junior Development Program 2012-2013
Accepting applicants for 14 spots now!  

Goal: To provide year-round, sport specific, skill-based training program focusing on long-term development directed by high quality coaches and assisted by sports science professionals.
Vision: The vision of the program is to identify talented and motivated junior cross country ski athletes on a continuing and consistent basis; provide high quality program that positively impact performance and develop partnerships with the athlete's coach and club.
About: Key components of the program include monthly specific goal oriented training camps alongside the CXC Elite Team, team atmosphere, detailed training plans customized to individual needs and program goals, one-on-one contacts with a full time coach, and race support at selected Midwest/Great Lakes Junior National Qualifying races. More info here:
Contact Coach Igor Badamshin 715.439.3879
Nordic Job Openings

If you have a Nordic Job Opening email and we will post.

About SkiPost


Cross-Country skiing's community lodge. Where knowledge and stories are shared. The goal of SkiPost is to make the sport of Cross-Country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-Country Skiing email us and visit


Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost


In This Issue
What is Hill Bounding?
Running vs Skiing Technique
Summer Training Camps
Nordic Job Openings
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