The Four Movements of Telemark Skiing

The four movements of telemark skiing are:

• Fore/aft movement
• Rotational movement
• Lateral movement
• Vertical movement

Each movement directly influences how the skis interact with the snow. These effects are applied through the base of support (BOS)—the portion of the ski or skis beneath the foot or feet. Another key concept is the centre of gravity (COG), the point where the body’s mass is concentrated. For example, when spinning in the air, the body rotates around the COG. Its position shifts with movement and can even extend beyond the body. In a stable, athletic telemark stance, the COG is typically located near the core, aligned with the navel and slightly in front of the spine.

Fore/Aft Movement

Fore/aft movement refers to a skier’s ability to manage balance along the length of the skis, controlled through movements in the ankle, knee, and hip. In telemark skiing, lead change—shifting the new leading ski and trailing ski—is a fundamental movement that defines the sport. Proper execution of lead change is essential for performing a telemark turn and maintaining balance.

There are three ways to execute a lead change:

• Sliding the front foot forward – shifts the centre of gravity (COG) rearward.
• Sliding the back foot backward – moves the COG forward.
• Moving both feet simultaneously – maintains the COG over the base of support (BOS) and between the feet.- (in the PDF manual it says to focus on sliding front foot forward but that does not seem correct)

All types of lead change have situational uses, but the preferred method is moving both feet simultaneously, as it keeps the skier balanced and centered over the BOS.

Telemark Stance & Lead Change

An effective telemark stance results in:

• Front leg: Ankle, knee, and hip flexed, with weight distributed along the entire length of the foot.
• Trailing leg: Weight primarily on the toes with the heel lifted, causing more flexion in the ankle and knee but less in the hip.
• COG Position: Must remain between the feet to maintain stability.

When stationary, pressure is evenly distributed between both feet. As speed increases, more pressure naturally shifts to the lead ski while maintaining engagement with the trailing ski.

A relaxed and slightly flexed front ankle is critical for absorbing shocks from uneven terrain. Without proper absorption, these shocks transfer up the body, leading to instability. The telemark stance is designed to counteract the fore-aft instability of free-heel skiing, offering adaptability and control across various snow conditions.

Execution

• Flex and extend the  ankle, knee, and hip to manage weight shifts.
• Lead change should be smooth and progressive, primarily through flexion and extension of the hip and ankle. 
• Keep the front ankle flexible to absorb terrain variations.
• As speed increases, pressure naturally shifts toward the lead ski while maintaining engagement with both feet.

Rotational Movement

Rotational movement occurs when the skier rotates parts of the body around a vertical axis. The goal is to turn the skis and maintain balance over the base of support.

Purpose

• Change direction of the skis to control turn shape and speed.
• Maintain stability through the upper body to prepare for the next turn. 
• Ensure smooth turn transitions without excessive upper body rotation.

Execution

Rotational movement can be achieved in different ways:

• Rotating the legs: This is the most effective method. Both legs rotate in the intended direction, with the spine follows slightly behind, creating rotational separation.
• Upper body rotation: Less effective, but sometimes necessary in situational skiing.
• Counter rotation: Legs turn one way while the upper body resists or turns slightly in the opposite direction, improving stability and control. Counter rotation that primarily comes from the legs but is aided by the upper body can be necessary at slower speeds or in preparation for the next turn. 

Note: In telemark skiing, the hips are considered part of the lower body meaning the hips move with the legs. The separation that occurs from holding the upper body still or even countering which comes from a rotation of the spin (more on this in biomechanics of telemark skiing).

Key Considerations

• Rotational force should come primarily from the legs, with the upper body remaining stable.
• Counter rotation helps maintain balance and prevent over-rotation.
• Avoid excessive upper body rotation, which can disrupt balance and edge control.

Lateral Movement

Definition

Lateral movement refers to the skier’s ability to tilt (incline) and angle (angulate) the body relative to the skis to engage the ski edges effectively.

Purpose

• Control edge angles for turn shaping and grip.
• Maintain balance over the edges as forces increase through the turn.
• Enable efficient ski performance by utilizing ski design.
• ADD

Execution

• Inclination: The whole body tips inside the turn to align with the forces acting on the skier.
• Angulation: The lower body moves toward the inside of the turn while the upper body stabilizes toward the outside, forming a C-shaped posture.

Key Considerations

• Effective lateral movements increase edge pressure while maintaining balance.
• The telemark turn is a parallel turn, where both skis remain edged equally throughout the turn.
• The lead-change movement is continuous, with edge changes occurring progressively throughout the turn.

Vertical Movement

Definition

Vertical movement refers to flexion and extension of the body to regulate pressure, aid in edge control, and facilitate lead changes.

Purpose

• Regulate ski pressure through flexion and extension.
• Facilitate a smooth and effective lead change.
• Maintain balance and rhythm in varied terrain.

Execution

• Flexion: Lowers the COG, providing stability and balance.
• Extension: Raises the COG, aiding in unweighting and transition.
• The deepest flexion occurs at the completion of the turn, while the greatest extension occurs when the feet pass each other during lead change.

Key Considerations

• Maintaining a relatively tall stance allows for quicker transitions and greater efficiency.
• Pressure control differs based on conditions:
  • Powder skiing: More even foot pressure.
  • Hard pack skiing: More pressure on the front foot.
• Smooth vertical movement promotes flow and rhythm in telemark skiing.
• Extension should come primarily from the ankle and hip to avoid a large upward movement. By keeping the knees bent the skier and keep moving down the hill rather than up and over the skis. 

Blending the Four Movements

When these four movements—fore/aft, rotational, lateral, and vertical—are blended together with proper timing, rhythm of lead change, they create the telemark turn.

Technical Considerations by Skill Level

• Beginner to Intermediate: Even emphasis on all four movements.
• Advanced to Expert: The ability to manipulate the proportions of each movement to adapt to terrain and snow conditions.

By mastering these four fundamental movements, telemark skiers can enhance their control, efficiency, and enjoyment on the mountain.