Nordic Skiing Technique Tips - Free Skate

Before each push, turn the head and torso to face the new direction of travel. During the recovery phase, transfer all body weight to the glide leg and balance it over the glide ski. Push downward and to the side with push ski. Start the push at the heel and extend it to the mid section of the foot. Fully extend the push leg. Before the push phase begins, return the recovery foot to the heel-to-toe position. Keep the body relatively upright throughtout the manoevre. Keep the arm action rhythmic, as in the diagonal stride.

These points are taken from "The Instructor's Manual for Teaching Nordic Skiing" put out by CANSI

Diagonal Stride	Double Poling	One-Step Double Poling
Uphill Diagonal Stride	Herring Bone
Free Skate	Offset	One Skate
Two Skate	1/2 (Marathon) Skate	Diagonal Skate
Snowplow Turns	Basic Christie Turns