Rules and Resources
Philosophy: The philosophy of the nordic ski program is to provide the opportunity to learn the skills necessary to compete successfully. This done in an environment not unlike the classroom where skills are taught. Encouragement is given to achieve at one's potential and contests are entered to allow the student/athlete to utilize those skills learned. It is expected that the student/athlete will demonstrate his/her skills in competition in the spirit of good sportsmanship.
Team Membership: Due to the nature of nordic skiing, every student/athlete will remain on the squad and participate in all contest which allow for unlimited entries, either as varsity or junior varsity as determined by the coaching staff.
Dress Code: Student/athlete is expected to wear school issued uniform in all contests in accordance with National High school Federation Nordic Ski Rules. During practices any tasteful skiing attire is acceptable. Student/athlete is expected to adhere to a policy of good taste. Violation during competition can result in disqualification from the meet. A violation during practice can result in student/athlete being dismissed from practice and possibly being suspended from the next meet.
Conduct: Student/athletes are expected to conduct themselves in a courteous, respectful manner to all opposing team members, coaches, officials, and parents. This behavior is expected individually and as a team. Unsportsmanlike conduct during competition can result in disqualification in accordance with National High School Federation Nordic Skiing Rules. If this conduct occurs during practice, the student/athlete may be dismissed from practice and may be suspended from the next contest. All athletes are expected to complete the full according to ability -- cutting the workout short, cheats yourself and others.
Language: Offensive and abusive language will not be tolerated. The student/athlete can expect to be disqualified from further participation if this occurs in competition. If it occurs during practice, the student/athlete may expect to be asked to leave practice and may be suspended from the next contest.
Attendance: Absence from practice or meet must be cleared with a coach. Any absence from a meet should be cleared twenty-four prior to the meet (except due to illness). It is not okay to have another student/athlete give a message to a coach. If injured, an athlete is expected to report to the coach and then to trainer for treatment or alternative workout at the direction of the coach.
- The first unexcused absence will result in a warning.
- The second will result in a minor suspension of one meet.
- The third will result in steps being taken toward major suspension.
Three unexcused absences will disqualify the athlete from receiving a letter award. An excused absence from a meet will result in the same procedure beginning with step two.
Any student/athlete who is injured is expected to report to all practices for treatment or adaptive training and to attend all meets until cleared for normal workouts. Tardiness: Student/athlete who knows in advance they will be late to practice is expected to notify a coach and do the entire workout later on their own or upon rejoining the team. Tardiness without prior approval or without a note from a staff member is considered an unexcused absence.
Academic Tutoring: It is the position of the nordic skiing coaching staff that academics are number one in importance and take precedence over the sport. Student/athlete who needs academic tutoring in lieu of being at practice is asked to notify a coach with a note from the teacher giving tutoring. Student/athlete is expected to return to practice as soon as possible after tutoring and complete the scheduled workout. Missing a meet for tutoring should not be necessary.
Discipline/Detention: Student/athletes are expected to abide by the rules and regulations of Spring Lake Park High School. If required to serve detention, this obligation must be met rather than attending practice. The practice workout should be done on their own after discussion with the coach. Upon reviewing the offense with the coach, the student athlete could be subject to a one meet suspension. If arrangements are not made for an alternate workout, the absence will be treated as an unexcused absence and the appropriate penalty imposed.
Respect: Student/athletes are expected to treat all teammates, coaches, officials, opposing team members, bus drivers, custodians and any other individuals with respect. Disrespect during competition can result in disqualification from further competition. If this occurs during practice, the individual will receive one warning. Further disrespect will result in removal from practice and possible suspension from the next meet.
Curfew: No team curfew is set, however, the student/athlete is expected to comply with parental and community limits so as to maintain high academic and athletic performance.
Team Rapport/Participation: Whether an individual competes on the varsity or junior varsity level will be determined by the coaching staff based on performances in previous meets and practices. All team rules are to be observed by all teams at all levels.
Variance from Minnesota State High School League/Spring Lake Park High School Rules: none
Coaches Availability: The head coach can be contacted during the school day at 763-600-5100 or at firstname.lastname@example.org.
In order to letter, student athletes need to be a gold medal athlete as well as completing the following number one and/or number three.
- Be on the section team. This is the top seven plus one or two alternates. We will take skiers to sections that will be competitive and help the team. Please note that if there is a large gap between, say skier 5 and skier 6, we might only take 5 skiers thus skier 6 would not be on the section team.
- Gold medal athlete. Varsity letter winners are team leaders. They have and exhibit positive attitudes and actions. They do the following:
• Consistently ski in the varsity race
• Workout with the varsity on all distance and hard days
• Attend all practices Monday through Saturday. (No unexcused absences, no less than 90% attendance, arrive on time.)
• Know how to wax their skis for skate and classic and they are willing to teach others
• Attend all team meetings and team pasta feeds/activities
• Help the coaches in any way, especially on meet days when there is a lot of equipment to carry and lots of waxing to do
• Buddy up with any and all new skiers, especially middle schoolers, to help them get their equipment to school or to give rides
• Seek input from coaches to improve in Skiing
• Set goals and strive to achieve them during the season
• Actively recruit new members
• Support teammates at races by being on the course cheering them on, not hanging out in the chalet
- Complete two races of 20k or longer. We will do these on a Saturday during practice. These are free. In the exceedingly rare event that you should miss this practice, you can make it up by registering for a citizen race. Find one on skinnyski, register, pay the fee and race. Make sure to inform a coach of your intention to race! We must be able to verify you have raced by viewing results on skinnyski. You must complete these by the State meet.
*This category will also be used to award letters to those upper JV skiers who might not qualify for the section team. You must qualify in every area in number 2 above before you will be considered even if you ski in one hundred 20k races. Credit for the 20k race will be given only to those giving their best effort. (Just completing the race is not good enough to letter.)
Read the Parent Manual to learn more about the what, where, why and how much of Nordic Skiing.
Quizlet on Rules for Skiing
Take this Quizlet test, score 90% or better and take a screenshot.
- Select all terms (34 total)
- De-select "written"
- Take the test
- Score 90% or better
- Screenshot your result and show to Coach
Victor C. Dunder Scholarship
The Victor C. Dunder Scholarship is provided by Minnesota ski shops and the MN State High School Nordic Ski Coaches Association to motivated skiers in grades 7-12 who have completed one year of skiing on a high school team. The scholarship is based on coaches recommendation, skiers application and financial need. The award is designed to help promising first year skiers obtain needed equipment. Click here to learn more.
- According to MSHSL rules, high school skiers are not allowed to receive awards worth more than $100.
- One skier per team per year is eligible
- Skiers coach must be a current member of the MSHSCA to be eligible to receive this award
- Skis and equipment will be awarded to the award winning skier's team. The skier may borrow the skis as long as they are on the team. Upon graduation the awarded equipment will stay with the team to benefit other high school skiers.
Click on the links below to be directed to additional resources off the Spring Lake Park Schools website.
Mesabi East Invitational
Trail passes (for your info - school will purchase passes for Friday only)
Info sheet (this is for your info only, coaches will register skiers and pay all race fees)
Giant's Ridge Event Participation agreement (2020 form)
2309 Baker Park Rd
Maple Plain, MN 55359
2300 Upper Afton Road
Maplewood, MN 55119
1975 Silver Lake Rd NW
New Brighton, MN 55112
12800 Bunker Prairie Rd NW
Coon Rapids, MN 55448
Green Prairie, MN 56345
3300 Central Ave NE
Minneapolis, MN 55418
1431 Lexington Pkwy N
St. Paul, MN 55103
11000 Bass Lake Road
Plymouth, MN 55442
Elk River, MN 55330
12400 James Deane Pkwy
Maple Grove, MN 55369
12605 Rockford Rd
Plymouth, MN 55441
6325 Wynne Creek Dr
Biwabik, MN 55708
8989 55th St N
Lake Elmo, MN 55042
2800 Greenhaven Rd
Anoka, MN 55303
2201 Saint Anthony Boulevard
Minneapolis, MN 55418
10145 Bush Lake Rd
Bloomington, MN 55438
2425 Long Lake Rd
New Brighton, MN 55112
1500 Old Hwy 8
New Brighton, MN 55112
795 Old Crystal Bay Rd N
Long Lake, MN 55356
1600 Phalen Drive
St. Paul, MN 55106
3303 33rd Ave NE
St. Anthony, MN 55418
Terrace Oaks East Park
Burnsville, MN 55337
Glenwood Ave & Wirth Beach
Golden Valley, MN 55405
1301 Theodore Wirth Pkwy
Golden Valley, MN 55422
2232 100th Ave
Dresser, WI 54009
- Wax Bench
- Wax (use warm wax for base prep. Warm = soft wax for warm weather)
- Metal scraper
- Plastic scraper ( rectangular)
- Plastic groove scraper
- Nylon brush
- Fibertex (3M Scotch-Brite pad)
- Fiberlene paper
For new skis or to prep old skis for the season
- Buff ski from tip to tail with Fibertex. Buff in one direction – tip to tail.
- Use metal scraper to give a light scrape. Use extreme caution with metal scraper. If uncertain, bring skis to Coach or to ski shop. Scrape ski from tip to center, then from center to tail. Scrape skis lightly to an even, flat finish. Remember to be careful as this is your base material you're scraping off.
- Use Fibertex to buff ski.
- Using an iron just hot enough to melt the wax, (if the wax smokes, the iron is too hot) drip wax up and down ski on both sides of the groove.
- New school of thought on waxing suggests that instead of pushing iron back and forth over the ski to melt the wax you should push the iron slowly down the ski from tip to tail to melt the wax. Bring the iron down the ski two to three times. Be sure to keep the iron moving to avoid burning the ski base.
- Allow ski to cool to room temperature for 30-40 minutes. Do not bring ski outside to cool. This does not let wax penetrate into ski base.
- Now you're ready to scrape off all that wax. Use the groove scraper to scrape out the groove first. Then use the plastic scraper to scrape off as much wax as possible. Again, scrape from tip to tail. Use thumbs as brace, fingers as a guide for scraper.
- Repeat steps 4 to 7 two more times
- Use brushes to remove more wax (nylon for regular wax, horsehair for fluorinated waxes) Brush from tip to tail.
- When waxing for a meet or for practice, do steps 4 to 7 just once. However, if you are changing wax colors (ie. going to a warmer or softer wax) you will want to wax twice to avoid ending up with a mix of the the old and new wax.
- If you're a perfectionist you can buff the ski from tip to tail with Fiberlene paper.
Fine Points of Waxing
- Hot Wipe (aka Clean Waxing) If you have skied a lot in dirty snow or you are just taking your skis down from the rafters you will want to do a hot wipe. Drip wax on as above (warm wax works best ie orange) and bring iron down the ski. Wipe behind iron with a piece of Fiberlene paper to remove as much molten wax as possible. This will remove all that dirt. Re-wax ski with desired wax.
- Structure. To add structure to a ski You will need a special tool called a Rill Bar. Adding structure is really only necessary for meets. Even then you'll only notice a difference once you start to get pretty fast . As a rule, add structure first, then wax. to cut rills into the ski, angle the bar forward and push from tip to tail (/ ). To press rills into ski, angle the bar backward and push from tip to tail (\ ). There is a fine side and a coarse side to the bar. For medium, use the coarse side, then the fine. Use fine structure at 15 degrees or cooler, coarse for over 30 degrees. After you add structure, buff ski with Fibertex, then wax as normal.
- Wax tips and tails of skis just as you would for skate skiing--in other words, do this on the ski everywhere except where you will be putting the kick wax.
- Apply kick wax (the small, round canisters of wax) to the ski from the back of the heel to 8-12 inches in front of the foot.
- Crayon the wax on in a single layer
- Take a cork and rub it in. Rub until it looks smooth and free of globs.
- Use 2 to 3 coats of wax.
- If you are slipping, add another layer or extend kick wax forward. If that doesn't work, add a smaller kick zone of warmer wax.
- If you are sticking, remove your wax and start again with a colder wax.
- Waxing will be easier if done indoors.
- For a long race (greater than 15 kilometers), or hard packed trail, you can use an iron for the first layer of wax.
- Apply small amount of wax remover to waxed area of kick zone.
- Put toilet paper or Fiberlene over this area.
- Put scraper on paper and scrape off wax. Scrape from tip to tail. Remove as much wax as possible with the scraper. Then apply wax remover to Fiberlene paper and apply to the ski.
- When putting wax remover on COMBI skis, allow remover to evaporate for 20 minutes if possible so that when you re-apply glide wax, the remover won't eat through your wax job.
- Avoid using wax remover on skate skis.
Article courtesy of Gear West Ski & Bike
Before you think about glide wax, your ski base should be properly prepared. You may need to remove a thin layer of p-tex to eliminate surface oxidation, nicks, hairs or waves in the base. The appropriate base structure must then be applied (before waxing!).
Second to ski fit, the correct base structure is crucial for great glide. Structure is a specific pattern which is cut or pressed into the ski base. A condensed explanation: 1) fine structure for dryer, lower-humidity snow; 2) medium structure for most of our snow conditions; 3) course snow structure for wet, humid conditions. Factors affecting structure choice are coarseness of the snow crystals, snow temperature and amount of free water in the snow.
Stone grinding is the easiest and most foolproof way to clean, flatter and structure ski bases. A professional stone grind eliminates the need to sand, steel scrape and/or rill the base. Stone grinding removes the kilometers of snow time needed to make the skis fast.
Now you can glide wax with good results. These days, most companies offer excellent glide waxes. The real difference among waxes is their ability to repel dirt and moisture. This is where high fluorinated waxes shine. On clean, dry snow you can obtain similar results using a regular hydrocarbon or a low fluoro wax.
These waxes are the foundation of your wax box. A common mistake is to have too many waxes; three or four of your favorites will suffice. The latest from Scandinavia is to always blend two waxes - one hard and one soft. Colder temps require more hard wax and vice versa.
These waxes repel dirt and moisture. Used with the appropriate ski base structure, fluoro waxes will reduce surface friction and increase glide. The amount of fluorocarbon in the wax will determine its effectiveness; a low-fluoro, less expensive wax will not perform as well as it's hi-fluoro companion. At the elite level, fluorinated hard waxes are used as a base for fluoro powders.
Pressed or in powder form, these waxes are not bonded with hydrocarbons and must be applied with a hot iron. It is very important that you do not overhead and destroy your ski base. Therefore you must apply a base wax layer first before spreading the fluorinated wax. And, you need a good iron - Swix or Toko - whose temperature does not fluctuate. You can cork on fluoro powders, but their durability is severely diminished.
Proper tools are necessary to create fast bases. Our tool recommendations are simpler to beginning skiers or those not comfortable with handling tools. The minimum you will need however is:
- Plastic scraper
- Plastic brush
- Groove scraper
- Wax remover and cork (kick wax only)
To apply the waxes with the least amount of frustration you should own a wax profile bench and/or ski clamps. Additional tools and accessories for the enthusiast: steel scraper, base plainer, t-scraper, cork, fibertex, Fiberlene, riller or rill bar, horsehair brush, bronze brush, roto brush, etc. - lots of fun stuff!
Most important for proper grips to have a properly fit ski. NO wax will work if your ski's camber is too stiff. A common mistake is to choose wax by looking at air temperature only. Remember to consider snow type (fresh or granular), humidity and snow temperature.
Best results are achieved by using two kick waxes; apply the harder wax or binder first for durability, then the softer wax on top. For serious racers, grip wax thickness should consist of at least 7 thin smooth layers. Citizen skiers can meet most all wax conditions owning only 4 to 6 hard waxes (and 1-2 kilisters). Stop by for recommendations on the most common/useful waxes to use.
The grip wax zone for most skis and conditions is 40-50cm, or approximately 20-30cm in front of the binding. Never wax behind your heel.
Klister works best on a klister ski, which has a slightly stiffer and shorter wax product. Otherwise, just shorten your kick zone on your regular classic ski. For serious skiers, a klister tip is to use 2-3 types. The job of the first layer is to grip to your ski, while the other klister(s) are mixed as needed for the best possible snow grip.
To prevent excess debris from accumulating on your klister, cover the outer layer with a fluorinated klister, or a thin layer of kick was, which will help repel dirt.
Tips for klister removal:
- Lay toilet paper over klister and press down
- With a designated plastic (klister) scraper, scrape off the toilet paper, thereby removing most of the klister
- Spread wax remover over the klister zone
- Dampen a clean scrubby with wax remover and rub over remaining klister
- Dry with Fiberlene