Faster Arm Speed
Warm-up: Fast Arm Swings...
As a warm-up and to remind yourself of the movements you want to strengthen, I suggest you do some simulated classic arm swinging. Stand with your feet shoulder width apart, just like skiing. Now swing your arms like you were classic skiing gradually building up speed until it's as fast as you can go while maintaining some control. A few technical points to keep in mind..
-Try to lean forward as you do this.
-Your hand shouldn't come any higher than your face.
-Extend your arm. Start by rolling your shoulder forward and then reaching.
-The arm doesn't swing forward straight but rather bends before it reaches.
Single Pole Weighted Arm Swings...
Now add light weights to the above arm swinging. Use 1, 2 or 5lbs weights depending on your strength. You can substitute weights for cans of soup or rocks. Holding the weights tightly in your hands, swing your arms forward quickly. You will need to stop the weights from going above your head and then PUSH through at your normal poling pace. Make the RECOVERY as quick as possible. Do 1 minute on, shake your arms out and repeat a few times. It's best to do this with nothing in front of you in case the weights slip out of your hands.
Double Pole Weighted Arm Swings...
Next simulate double poling. Again, you can start without weights just to get used to the movement. Try to bend your knees a bit at the end of the push, as you would if you were on skis. Bring your hands through fast on the RECOVERY as you stand up. Again, make sure you control the weight and stop your hands from going too high at the end of the RECOVERY. Likewise you shouldn't PUSH the weights past your hips, and try to stop them as soon as they go past. When you swing the weights you will notice they pull you into standing up straight, which is the correct body position. If you really go at this hard enough you will come off your feet, just like in a skiing sprint. Be careful you don't end up on your face or let go of those weights. Best to do these outdoors!