Ellis Edge: for Maximum Power and Speed on the Ice.
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        • Press In to Push
        • Presscoopinchpushpinish
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        • Transferring Power from Hip to Ball of Foot
        • Transferring Power Hip to Hip
        • Accelerating Your Weight In to Your Push
        • Japanese Four Eyes Technique
        • Delaying the Push – Straightaways
        • The Straightaway Shuffle
      • ⛸ TRACKS >
        • Tracks
        • Entry and Exit Width
        • Entry and Exit Trajectory
        • The Extra Crossover
        • Punching Through Centrifugal Force – Position and Alignments
        • Converting from 4 to 2 Strides on Straight
      • ⛸ ASSORTED TECHNICAL >
        • Relay Racing – Part 1 – Skater Roles and Laps
        • Relay Racing – Part 2 – The Exchange, Training Ideas
        • Skating with Your Core
        • Why Are The Koreans So Good?
        • Technical Opinions Can Be Confusing
        • The Outside Edge – Is It Overrated?
        • Diagonal Hill Steps
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        • Specific Skating Training – Is Your Plan Specific Enough?
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        • Dynamic Flexibility Training
        • Flexibility Training a Must for Speed Skaters
        • Maximize Your Results with TECHNI-CORDS
        • Improving Your Power with Jumps
        • ​Specific Strength, Power, Endurance – Part 1 – Straightaway
        • Specific Strength, Power, Endurance – Part 2 – Straightaway Jumps
        • Specific Strength, Power, Endurance – Part 3 – Corners
        • Specific Strength, Power, Endurance – Part 4 – Starts
        • Training for Starts
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        • Relay Racing – Part 2 – The Exchange, Training Ideas
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        • Partner Pull / Chair Push
        • Core Strength for Speed Skating
        • General Core Strength, by Brandon Aldan
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      • Start Strategy
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      • 75 Great Reasons to Train
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Diagonal Hill Steps​

By Susan Ellis, July 2003

Taken from The Speed Skater's Guide to Maximum Power & Speed, Book 2
The ELLIS METHOD for Corners
To be released August 1, 2003 (note: no longer available)

Download printer-friendly format (pdf)
Picture
Objective:
  • To simulate the entire movement of the crossover in motion.
  • To feel the lean on the crossover while in motion.
  • To feel maximum pressure in to the ground before the push.
  • To feel the explosion of the leg on each push.
  • To simulate the rhythm and timing of the crossover while in motion.

Method:
  • Start from a standing position with the feet about shoulder width apart and pointing straight ahead.
  • Stand so that your left foot is up the hill, right foot down the hill, with all of the weight on the left foot. Both feet are pointing perpendicular to the slope of the hill.
  • The upper body should be low and relaxed, with the back and shoulders slightly rounded and the butt tucked. Your right arm should be extended forward in a relaxed position with the upper arm close to the body and a slight bend at the elbow. The hand should not cross the centerline of the body.
  • Extend the right leg directly to the side and lift the heel about 1 inch off the ground with the ball of the foot still in contact. Keep the right foot in line with the left foot and pointing straight ahead.
  • The weight on the left foot is about mid-foot with the knee slightly in back of the toes and the knee bent to 90 degrees.
Picture
Execution:
  • From the set-up position, bend the left ankle slowly forward as far as you can and feel the weight advance to the outside part of the ball of the foot. The left knee should drop forward to a position well ahead of the toes. At the same time, lean the entire body towards the hill until you feel like you will fall over.
  • Next, the left leg extends fully, driving your body up the hill. Throughout this whole sequence the weight remains on the ball of the foot. At the same time, the right leg drives across and the foot drops slightly ahead of, and to the inside of, the left foot and remains pointing straight ahead.
  • Now, while leaning towards the hill, slowly bend the right ankle so that the right knee advances forward and down past the toes. Keep pressing the knee forward and down until you cannot bend the ankle any further and the angle is closed as much as possible. At the point of instability, the knee of the left leg bends and starts its drive towards the back part of right knee. The left knee should be lower than the right knee.
  • Keeping the pressure on the ball of the foot, extend the right leg so that the hip, knee and ankle are straight. At the same time the left leg continues its drive forward and across and the foot lands slightly ahead of, and to the inside of, the right foot. Be sure not to overstep as this will throw your center of gravity back on your heels and down the hill.
  • Each step should take you diagonally up the hill, as you are driving the weight slightly forward as well as to the side.
  • Keep stepping for 5-6 complete crossovers. Go through the movements slowly at first, and then gradually speed up the movements as you get better at performing the correct motions.

Technical points:
  • On the landing of each foot the weight should be under the mid portion of the foot.
  • The left foot lands so that the left hip is to the left side of the left foot. The right foot lands so that the left hip is to the inside of the right foot.
  • Both feet should be pointing straight ahead on landing and you land on the edge of your sneaker (not the flat).
  • Before each push, the weight drops to the ball of the foot by bending the ankle forward and you lean the body to a point of instability.
  • The upper body should be low and relaxed, with the back and shoulders slightly rounded and the butt tucked. Your shoulders and hips must not rotate at any time and must remain square to the hill.
  • Be sure there is no collapsing of the ankle to the inside. The ankle should only bend in a forward direction.
  • The hip, knee and ankle extend fully to the straightened position, all the time maintaining the pressure under the ball of the foot.
  • Make sure to use a strong, full right arm swing.
  • In both the start and finish positions on the left leg there should be a straight line from the left ankle to the left knee to the left hip to the left shoulder. Any break in the line means you may have rotated or twisted, or simply haven't leaned enough.
  • In both the start and finish positions on the right leg there should be a straight line from the right ankle to the right knee to the left hip to the left shoulder. Any break in the line means you may have rotated or twisted, or simply haven't leaned enough.
  • Wait until you are just about to the point of instability before starting each push and crossover.
  • The finish of the push with one leg and the landing of the other foot should occur simultaneously.
  • Each step takes you up the hill diagonally to more closely simulate the direction of travel on a crossover.

Feelings associated with the movement:
  • The right ankle feels compressed, locked and strong when in the power position.
  • As you drop the knee forward and down, and lean, you feel the entire body sink down and in toward the hill.
  • Just before the push you feel the body has reached a point of instability such that if you did not push off you would fall in toward the hill.
  • When the knees are as far forward as possible you feel pressure under the ball of the foot.
  • As you speed up the movement and the ankle angle closes more rapidly you feel a nice light bouncy rhythm as you compress in to and explode out of the power position.
  • Each extension of the legs feels like an explosion of power as you drive up the hill.
  • Home
  • Skating Tips
    • ⛸ TECHNICAL >
      • ⛸ CORNERS >
        • The Corner Lay In
        • Corners – Working the Right Hip on the Lay In
        • Bringing Right Hip Forward in Corner
        • Chest In to Corner
        • Moving Hips in the Corner
        • Moving Hips In to Push
        • Off Ice Training with Straps – Part 1 of a 2 Part Series
        • On Ice Training with Straps – Part 2 of a 2 Part Series
        • Bucket Drills
        • Partner Pull / Chair Push
        • The Corner Arm Swing
      • ⛸ POSITION >
        • Starting the Season Off Right
        • Taking Care of the Small Things
        • The 3 Keys Checklist – Find the Key in the Basics First!
        • Skating with Your Core
        • The Basic Position – The Arch
        • A Time to Get High, A Time to Get Low
        • Upper Body / Chest Position
        • Check Your Butt!
        • Butt Power
        • The Butt Tuck
        • Hip Dip
        • Bend the Ankle
      • ⛸ STARTS >
        • The Tip Over Toe Start
        • Start Technique
        • Start Position
      • ⛸ STRAIGHTAWAYS >
        • Press In to Push
        • Presscoopinchpushpinish
        • Gather the Power
        • Transferring Power from Ball of Foot to Ice – The Ankle Snap​
        • Transferring Power from Hip to Ball of Foot
        • Transferring Power Hip to Hip
        • Accelerating Your Weight In to Your Push
        • Japanese Four Eyes Technique
        • Delaying the Push – Straightaways
        • The Straightaway Shuffle
      • ⛸ TRACKS >
        • Tracks
        • Entry and Exit Width
        • Entry and Exit Trajectory
        • The Extra Crossover
        • Punching Through Centrifugal Force – Position and Alignments
        • Converting from 4 to 2 Strides on Straight
      • ⛸ ASSORTED TECHNICAL >
        • Relay Racing – Part 1 – Skater Roles and Laps
        • Relay Racing – Part 2 – The Exchange, Training Ideas
        • Skating with Your Core
        • Why Are The Koreans So Good?
        • Technical Opinions Can Be Confusing
        • The Outside Edge – Is It Overrated?
        • Diagonal Hill Steps
    • 🏃 TRAINING >
      • 🏃 PLANNING >
        • Off Season Rest and Recovery
        • Building Endurance
        • Summer Training
        • Train Fast to Skate Fast
        • Tapering
        • Time Trialing
      • 🏃 SPECIFIC >
        • Specificity in Training
        • Specific Skating Training – Is Your Plan Specific Enough?
        • Warm Ups and Warm Downs
        • Off Ice Balance, Agility, and Co-ordination Training
        • Dynamic Flexibility Training
        • Flexibility Training a Must for Speed Skaters
        • Maximize Your Results with TECHNI-CORDS
        • Improving Your Power with Jumps
        • ​Specific Strength, Power, Endurance – Part 1 – Straightaway
        • Specific Strength, Power, Endurance – Part 2 – Straightaway Jumps
        • Specific Strength, Power, Endurance – Part 3 – Corners
        • Specific Strength, Power, Endurance – Part 4 – Starts
        • Training for Starts
        • Relay Racing – Part 1 – Skater Roles and Laps
        • Relay Racing – Part 2 – The Exchange, Training Ideas
        • Bucket Drills
        • Partner Pull / Chair Push
        • Core Strength for Speed Skating
        • General Core Strength, by Brandon Aldan
      • 🏃 YOUTH >
        • Training Young Athletes 16 and Up
        • Training Young Athletes 12-15 Year Olds
        • Training Young Athletes Under 12
        • Youth Strength Training
    • 🏆 STRATEGY AND TACTICS >
      • Strategy and Tactics – Part 1 – Overview
      • Strategy and Tactics – Part 2 – Controlling the Pace and Track
      • Strategy and Tactics – Part 3 – The Moves and Counter Moves
      • Start Strategy
      • Time Trialing
      • The Slingshot Pass
      • The Outside Pass
      • The Inside Pass
      • Punching Through Centrifugal Force – Position and Alignments
      • Using Strategy and Tactics Under the New Rules
    • 🧠 PSYCHOLOGY >
      • How 5'5" Brandon Todd Learned to Dunk a Basketball
      • Strategy for Success
      • John Wooden on Success
      • What Do You Have to Brag About?
      • FOCUS!
      • IT – The Success Factor
      • To Try Is to Fail
      • It's All About Winning
      • How to Parent an Athlete: Lessons from a Swim Meet
      • Children in Athletics
      • Early Star vs Late Bloomer
      • Time Trialing
      • The Competition Plan
      • Start Technique
      • Post Season Evaluation
    • 🚑 SAFETY >
      • Concussions in Speed Skating
      • Safety! Is Your Child Truly Protected? – Part 1
      • Safety! Is Your Child Truly Protected? – Part 2
      • Dyneema Undersuits
    • 🚦 RULES >
      • Important Short Track Rule Changes for 2014-2015
      • Important Short Track Rule Changes for 2012
      • Using Strategy and Tactics under the New Rules
      • Important Short Track Rule Changes for 2010
    • 🧰 OTHER >
      • Ankle Pronation: Effects in Skating
      • Fair Play in Sports
      • Celebrating 100 Skating Tips of the Month!!
      • Sharpening Tips and Tricks
      • Cashing in on Olympimania to Promote Your Club
      • 75 Great Reasons to Train
      • Summer Games
      • Games
      • Masters Skating
      • Setting Up Blade Offset
  • Sue Ellis Bio
    • Testimonials
  • Contact
  • Camps
Copyright © 2002 – Ellis Edge
Feel free to share or reprint this article but please give credit to the author.