Skiing types of moves history technique lead-up exercises. Classical ski training

SKI MOVES - ways to move on skis. X. l. There are alternating, simultaneous and combined.

Variable X. can be two- and four-step. With alternating two-step X. l. a sliding step falls on one push with a stick. The cycle of this move consists of two sliding steps and two alternating pushes with sticks. With alternating four-step X. l. the cycle of the move consists of four sliding steps with alternately carrying the sticks forward on the first two steps and two alternate pushes with the sticks on the third and fourth steps, which are somewhat longer than the first two.

Types of ski steps:

At the heart of simultaneous X. l. there is a strong push with both sticks, followed by inertia sliding on skis placed side by side. In all simultaneous X. l. (except for stepless) before pushing with sticks, one or more sliding steps are taken with strong kicks. By quantity full sliding steps in a cycle distinguish one-, two-, three-step X. l.

With stepless H. l. the skier glides all the time on two skis placed side by side, maintaining speed with strong simultaneous pushes of the sticks. After the next push with sticks, the body straightens with a smooth movement, and arms slightly bent at the elbows carry both sticks forward, preparing for a new push. With one-step X. l. the skier makes each simultaneous push with both sticks with one sliding step, strongly pushing off with his foot. With a two-step H. l. the skier with the first sliding step brings the sticks forward, with the second he puts them on the snow, simultaneously pushing them off, and finishes this movement along with putting his foot down.

With combined H. l. the cycles of alternating and simultaneous H. l are connected. Switching from a cycle of one X. l. on others presents a certain difficulty. Combined X. l. can be three-, four-, five-, six-, seven-step.

The basis of all X. l. (except for the stepless one) - a sliding step, with which each leg is alternately supporting (carries the weight of the body), jerky (when, straightening, it pushes off from the support) and flywheel (when it carries the ski with a swing motion). The technique of skiing is constantly being improved.

Sources:

1. Encyclopedic Dictionary of Physical Culture and Sports. Volume 3. Ch. ed. - G. I. Kukushkin. M., "Physical culture and sport", 1963. 423 p.

• Alternate two-step stroke
• Simultaneous stepless running
• The main version of the simultaneous one-step move
• High-speed version of the simultaneous one-step move
• Simultaneous double step
• Alternate four-step move

Alternate two-step stroke

This move is one of the main ways of skiing, it is used on slopes of small and medium steepness, as well as on the plain under poor sliding conditions. The stroke cycle consists of two gliding steps, in which the skier alternately pushes off twice with his hands. The length of the cycle of this move is 4-7 m, the duration is 0.8-1.5 s, the average speed is 4-7.5 m/s, the pace is 50-70 cycles per 1 min.

In each step, the periods of sliding and standing of the ski are distinguished and five phases are distinguished.

Phase 1- free single-support sliding on the left ski. It starts from the moment the right ski track leaves the snow and ends with the right stick on the snow. The duration of the phase is 0.09-0.14 s. The goal of the skier in this phase is to lose speed as little as possible and to prepare for the push-off with the hand.

The right leg after the end of the repulsion, bending at the knee joint, in order to relax, rises along with the ski by inertia back and up.
The extension of the right hand forward and upward ends with raising the hand to the level of the head. The skier begins to tilt the torso forward and unbend the right arm at the shoulder joint, preparing to put the stick on the snow. The left hand at the beginning holds the stick from behind, and then begins to lower it down.

Phase 2- sliding with straightening of the supporting (left) leg in the knee joint - lasts from placing a stick on the snow until the beginning of bending the left leg in the knee joint. The duration of the phase is 0.2-0.25 s.
In this phase, the skier must maintain and, if possible, increase the glide speed. The left stick is placed on the snow a little in front of the toe of the boot of the left foot at an acute angle to the direction of movement. This allows you to immediately start repulsing it.
The right leg, bent at the knee joint, the skier begins to lower and, bending it at the hip joint, brings it to the left leg. With the setting of the right foot on the snow, the eye is brought to the left when the right ski slides. The left hand, slightly bent at the elbow, goes down.

Phase 3- sliding with squatting on the left leg. It begins with the flexion of the supporting (left) leg in the knee joint and ends with the stop of the left ski. The duration of the phase is 0.06-0.09 s. The purpose of the phase is to speed up the roll.
The left leg is bent at the knee joint, her lower leg leans forward. In this phase, bringing the right foot to the left ends. With his left hand, the skier begins to accelerate the removal of the stick forward.
In this phase, it is necessary to quickly bend the leg at the ankle joint, accelerate the swing of the leg forward, and increase the pressure of the hand on the stick.

Phase 4- lunge with the right leg with a squat on the left leg. The phase begins with the stop of the ski and ends with the beginning of the extension of the left leg in the knee joint. The duration of the phase is 0.03-0.06 s. The goal of the skier in this phase is to accelerate the lunge.
With the stop of the left ski, an accelerated lunge with the right foot begins with the ski sliding.

Phase 5- repulsion with straightening of the push (left) leg. It begins with the extension of the push leg at the knee joint and ends with the separation of the left ski from the snow. The duration of the phase is 0.08-0.12 s. The purpose of the phase is to accelerate the movement of body mass forward. At the beginning of this phase, the repulsion with the right hand is completed by extending it in the shoulder and elbow joints. The angle of inclination of the sticks at the moment of their separation from the snow is about 30°. With the separation of the left ski from the snow, the second sliding step begins, but already on the right ski, the phase structure of movements in which is the same as in the first step.

Simultaneous stepless running

Movement with this move is carried out only due to the simultaneous repulsion by the hands. The stroke is applied on gentle slopes, as well as on the plain under good sliding conditions. The stroke cycle consists of free gliding on two skis and simultaneous pushing off with the hands. Cycle length - 5-9 m, duration - 0.8-1.2 s. the average speed in the cycle is 4-7 m/s. pace -; 50-75 cycles per 1 min.

There are two phases in the stroke cycle: free gliding on skis and gliding on skis with simultaneous repulsion.

Phase 1- free gliding on two skis. It starts from the moment the sticks are separated from the snow and ends with placing them on a support.
The purpose of the phase is to prevent a large loss of ski sliding speed acquired as a result of pushing off with hands, and to prepare for the next push off with hands.
In this phase, one should not make accelerated upward movements of the arms after the end of the repulsion, it is necessary to smoothly unbend the torso and extend the arms forward and upward. The setting of sticks on the snow is carried out due to the accelerated tilt of the torso.

Phase 2- sliding on two skis with simultaneous repulsion by hands. It starts from the moment the sticks are placed on the snow and ends with their separation from the support at the end of the repulsion by the hands. The goal of the skier in this phase is to increase the glide speed.

Currently, a variant of the simultaneous stepless move is used. in which the legs move forward and backward relative to each other. In the phase of free gliding with the arms extended forward, one of the legs is retracted somewhat back, the body weight is transferred to the other leg, and when pushing off with the hands, the free leg moves forward to the supporting leg. At the same time, the skier does a squat with a redistribution of body weight on both bent legs. At the same time, he pushes the foot of the supporting leg slightly forward.

The main version of the simultaneous one-step move

The cycle of the main variant of this move has the same phases as in the cycle of the high-speed variant, but there are differences in the coordination of the work of the legs, arms and torso. In the main variant of the move, after the end of the simultaneous repulsion with sticks, the skier. Having switched to free gliding on two skis, he unbends his torso and brings his arms forward without lunging with his foot, as in the speed version. Having taken a step, the skier brings the sticks from the position with the rings towards him into the position with the rings away from him, and pushing off with his foot, he must again place them with the rings towards him. Sticks are placed on the snow and repulsed by them at an acute angle. The entire period from the end of the repulsion with the hands to the beginning of the next repulsion by them is much longer than in the speed version.

The duration of the cycle of the main variant of the simultaneous one-step move is 1.2–1.6 s, the length of the cycle is 5–7 m. excellent sliding conditions (icy ski tracks, coarse snow, etc.).

High-speed version of the simultaneous one-step move

This move is used on flat terrain and on gentle slopes under good to excellent glide conditions.
The cycle consists of one kick off with the foot. Simultaneous repulsion by hands and free sliding on two skis. Cycle length - 7-9 m, duration - 0.8-1.2 s, speed - 6-8 m / s, pace - 50-70 cycles per 1 min., kick-off duration - 0.08-0.12 s, hands - 0.25-0.3 s.

In the cycle of the high-speed variant of the move, six phases are distinguished, the analysis of movements begins with the end of the repulsion with the hands.

Phase 1- free sliding on two skis. The phase begins with the separation of the sticks from the snow and ends with the beginning of the bending of the right leg, which will be the push leg, in the knee joint. The duration of the phase is 0.25-0.3 s.
If at the beginning of free sliding the body weight is evenly distributed on both legs, then in the future the skier takes the fly (left) leg almost back to the foot, bends it at the knee joint and begins to bring it to the supporting (right) leg. The skier transfers the weight of the body to the right leg, lowers the arms straight down.

Phase 2- sliding with squatting. The phase begins with the flexion of the supporting (right) leg at the knee joint and ends at the moment the right ski stops. The duration of the phase is 0.06-0.09 s.
During this time, the skier bends the right leg at the knee joint by 20°, brings the deflected lower leg into a position tilted forward at an angle of 85°. The flyer leg of the skier catches up with the supporting leg (feet together), he tilts his torso, bending at the hip joint for 5-7 seconds. The skier begins to move his arms forward, bending at the elbow joints.

Phase 3- squatting lunge. The phase begins from the moment the right ski stops and ends with the beginning of the straightening of the right leg in the knee joint. The duration of the phase is 0.03-0.06 s.
A skier can start lunging with his left foot before the right ski stops (too early), at the moment of stopping (on time) or after it stops (late).
In this phase, the skier, bending the right leg at the knee and ankle joints, completes the squat. The projection of the center of mass of his body is focused on the front of the table. Bending his arms at the elbow joints, the skier continues to rapidly move the poles forward.

Phase 4- repulsion with straightening of the push (right) leg - from the beginning of the extension of the right leg at the knee joint and until the right ski is lifted from the snow. The duration of the phase is 0.09-0.12 s.
In this phase, the skier actively straightens his right leg: in the hip joint - by 65°, in the knee joint - by 55°. The repulsion ends at an angle of 45-55° with extension in the ankle joint. The skier continues to take out sticks forward and upward, raising his hands to eye level. During this time, his torso unbends by approximately 10 ° and forms a straight line with the pushing leg.

Phase 5- free single-support sliding on the left ski. The phase begins with the separation of the right ski from the snow and ends with the placement of poles on a support. The duration of the phase is 0.2-0.3 s.
Having finished the repulsion, the skier continues to take the right leg back and up by inertia, bending it in order to relax in the knee joint. He begins to smoothly unbend the supporting (left) leg at the knee joint, and brings the lower leg, tilted forward, to a vertical position. The skier continues to lift the sticks up, and his hands rise above his head.

Phase 6- sliding with simultaneous repulsion by hands. The duration of the phase is 0.2-0.25 s.
The flywheel (right) leg is not completely brought to the supporting leg, but remains half a foot behind it. The foot of the left leg is extended forward, its shin is deviated back by 5-10° from the vertical, which ensures a rigid (without shock absorption) transfer of the force developed during repulsion by the body and arms to sliding skis. The cycle of the high-speed version of the simultaneous one-step move ends with the separation of the sticks from the snow.

Simultaneous double step

This move is used on flat terrain with good to excellent glide conditions.
The cycle of simultaneous two-step movement consists of two gliding steps, simultaneous repulsion by hands and free sliding on two skis.
Cycle duration - 1.7-2.1 s, length - 8-10 m, average speed - 5.0-6.5 m/s.
The analysis of movements in the stroke cycle begins from the moment the ski poles leave the snow after the end of the repulsion by the hands.

The skier begins to actively and rapidly bring the fly leg to the supporting leg in such a way that the approach is completed before the end of the repulsion and with his hands. The moment the ski poles leave the snow, the cycle of the simultaneous two-step run ends.
Currently, this move is rarely used by qualified skiers.

Alternate four-step move

The cycle of movements of the alternating four-step move consists of four sliding steps and two alternating push-offs with hands for the last two steps. The duration of the cycle is 1.7-2.2 s, the length is 7-10 m, the average speed in the cycle on the plain is 4.0-6.0 m/s, the rate of travel is 22-35 cycles per minute.

Let us consider the actions of a skier in a cycle of an alternating four-step course when moving on a plain. Simultaneously with the first push with the foot, the rider brings forward and upward the same-named hand with a stick. Push with the foot (this move is done in the same way as in the two-step alternating). By the end of the push, the skier must raise the hand of the half-bent arm extended forward to shoulder level. The lower end of the stick is turned back. With the end of the push with the foot and the removal of the arm of the same name, the racer begins to slide on one leg and bring forward the second arm and the leg released after the push. These are done in such a way that by the end of the second push with the foot, the arm and leg finish the movement at the same time.

During the removal of the second arm and leg after the first push, the skier with the hand that started the movement earlier moves the stick to the ring forward position. After the end of the second push, the rider prepares for the third kick. With the beginning of the third push, the stick of the same name to the push leg should be placed in position with the ring away from you. During the third push with the foot, it is placed at an acute angle.

The skier makes the fourth push with the foot in the same way as the third. With the beginning of his skier puts a stick in the snow for the second push with his hand. During the fourth push with his foot, he makes a movement with his other hand, similar to the movement of the first hand at the time of the third push with his foot, and therefore, by the end of the fourth push with his foot, conditions are created for the start of a push with the second hand. With the end of the push with the second hand, the cycle of movement in the four-step move also ends.

An alternating four-step move is rarely used.

For fast and safe skiing, you need to have certain technical skills. The main basis is the technique of classic skiing. It appeared during the development of skiing in general.

Basic skiing techniques

Both professional athletes and amateurs use the following types of skiing:

• Two-step alternating stroke;
• Stepless simultaneous move;
• The main type of one-step simultaneous move;
• A high-speed variety of a one-step simultaneous move;
• Four-step alternating course;
• Two-step simultaneous move.

The differences are in the stroke cycles, as well as the position of the torso and limbs during movement. The least frequently used is the four-step alternating move, since its implementation requires a large amount of effort. In professional disciplines, this leads to rapid fatigue of the athlete. It can be used only in exceptional cases, when you need to beat your opponent "in class".

Ski Turning Technique

Proper cornering ensures not only maintaining the optimum speed, but also entering on a normal trajectory. In practice, this leads to the fact that the athlete effectively enters the turn without much risk of flying off the track. As in the case of the move, turns also have several varieties:

• Stepping turn. The most common option in cross-country skiing. It can be used not only on slopes, but also on flat sections of the track after rollouts. Beginners, having mastered the preparatory movements, in the future will be able to easily learn other ways to change the trajectory. Stepping over from the outer and inner skis is practiced;
• Crossing from the inside ski. In some cases, it makes it possible not only to maintain the current speed, but also to increase it by pushing with the outer ski;
• Focus turn. It, as a rule, is performed when it is necessary to enter a turn on a slope of medium steepness. It is carried out if the snow cover does not have a great depth, and the stepping turn can no longer be used;
• Plow turn. The optimal solution, if necessary, to enter the turn well on slopes with shallow snow and repay the excessive speed reserve. This method must be performed smoothly;
• Turn from the stop. The main task is to put the outer ski on which the bulk of the body is not concentrated, briefly put it at close range. This technique makes it possible to constantly maintain your speed, and, if possible, slightly increase it. A good option when learning the technique of turns;
• Stick support. The technique is the same as in the case of turning from the stop, but the support here is not the outer ski, but the inner stick. This method provides a smooth entry into the turn. It is noteworthy that during the movement the stick should be used as a short-term support that can facilitate the maintenance of the correct trajectory, as well as increase the torque;
• Scissors twist. The task of the skier is to transfer the entire body weight to the outer edge of the outer ski, thereby sharply entering the turn. This technique is performed only at high speed. Professional athletes do not use it, because "scissors" are a complex element.

Downhill skiing technique

To learn how to quickly overcome slopes, turns alone are not enough. You also need to be able to descend correctly. You can also do this in several ways, depending on the rack:

• Low stand. It is used when it is necessary to increase speed without the help of hands. Acceleration is gained due to less air resistance;
• Main stand. Can be used if you need to maintain the current speed before entering long turns;
• High stand. Athletes use it on rough sections of the track, and if necessary, slow down without resorting to the braking techniques described below.

Braking techniques

Gaining good speed is important in sports skiing, but it is equally important to learn how to brake properly. The correct entry into the turn, as well as the safety of the athlete, depends on this. As with other riding elements, braking also has several varieties:

• Semi-plow braking. The heel of the ski must be taken to the side, and the ski is placed on the edge. The second will slide in the direction of travel;
• Plow braking. It is popular in the presence of slopes of small and medium steepness. An increase in efficiency is possible due to a stronger separation of the ski heels and a steeper installation on the internal ribs;
• Braking with additional use of poles. Having put the sticks together, you need to stick them in the snow. The deceleration is achieved by increasing the indentation. This technique is rarely used, since there is an increased risk of injury and breakage of sticks.

conclusions

In the presented article, several options for movement, turns, descent and braking on skis are considered. Correct mastering of all the rules will ensure the most effective results of the descent. In addition, it will help to avoid possible injury due to the wrong choice of speed, trajectory or pace of movement. For effective movement, it will not be superfluous to first consult with the instructor.

1. Skiing technique - definition, classification.

2. Ski moves as the basis of skiing technique, classification, brief description.

3. Technique for passing descents.

4. Ways to overcome climbs.

5. Determination of braking methods in ski training.

6. Classification of turns on the spot and in motion.

7. Ways to overcome irregularities.

1. Skiing technique - the most rational for specific conditions and a given level of physical fitness, a system of movements that provides, with optimal economy, a high sports result. Technique is always specific and is determined by temporal, spatial and dynamic characteristics. The skier's technique changes in the process of age development of the body and as a result of sports improvement; in addition, the technique should be natural, efficient, economical, sustainable, variable, individual.

The basis of skiing technique are ski runs.

2. Ski moves - natural combination of individual movements of the skier into a single whole.

According to the repulsion of the foot from a movable or fixed support, ski moves are divided into classical And skating.

Both classic and skating are classified according to the options for the work of the hands at the time of repulsion. Allocate groups alternating moves, when pushing off with hands is performed alternately, but always opposite in relation to the pushing leg (as when walking), and groups simultaneous moves based on simultaneous pushing away with hands. It is also possible to move without pushing with the hands.

According to the number of steps in each cycle of movements, ski moves are classified as stepless - the movement occurs only due to repulsion with sticks, without movement of the legs; one-step; two-step; three-step and four-step (with 1,2,3 and 4 sliding steps in the ski run cycle, respectively).

Movement cycle - regular alternation of elements of movements, forming a holistic motor action, repeated many times when moving on skis.

Classical moves include alternating: two-step and four-step;

simultaneous: stepless, one-step, two-step and three-step; as well as transitions from one move to another.

Alternate two-step move is one of the main among the classic modes of transportation. It is used in various sliding conditions on flat areas and on slopes. In a cycle of two push-offs with sticks, two sliding steps are performed. When performing this move, the skier glides alternately on one or the other ski and is also alternately repelled for each step with a hand that is always opposite in relation to the jogging leg, i.e. the general pattern of movements of the arms and legs is as close as possible to normal walking.

Alternate four-step move used when moving in deep snow, on uneven ski tracks, in cases where there is no good support for sticks. It is beneficial for long transitions, walks, when moving with a load packed in a backpack. Qualified skiers practically do not use this move.

In a cycle of two alternate repulsions with sticks, four sliding steps are performed.

Rice. Alternate two-step classical move

Rice. Alternate four-step classic move

Simultaneous moves they are used mainly on well-prepared ski tracks with good support for sticks, when driving on flat areas, gentle descents, and sometimes gentle ascents. The main (final) motor action in all simultaneous moves is repulsion by hands.

IN simultaneous stepless move there is a continuous sliding on two skis with repulsion only by hands.

Rice. Simultaneous stepless running

By doing simultaneous single step during each sliding step, one repulsion with the hands and one push with the foot (right or left) are performed. Better in sequence. The simultaneous one-step classical move has two options: starting (high-speed) and main. At the competition distance, qualified skiers use a high-speed version of the course, in which a higher speed of movement is achieved (hence the name - high-speed). A distinctive feature of the high-speed variant is that the repulsion with the foot occurs when the hands are carried forward (ring l / n back-down). In the main variant, kick-off with the foot begins after the end of the extension of the hands forward (ring l / n forward-down).

The classic move is the basis of cross-country skiing and the basic technique of any skier. Classics get up for the first time on skis, do recreational physical education, train on any unprepared track. Even biathletes in training connect the classic move. As the skiers say: "classic is the head of everything." Skating appeared much later than the classical one - first a semi-skating appeared, and then a modern ridge.

In the article, we have collected the best video tutorials on classic moves, talked about the types and techniques of classic ski moves.

Types of classic moves

There are 3 types of classic ski runs:

• Alternating two-step
• Simultaneous single step
• Simultaneous stepless (double poling)

In the history of cross-country skiing, there were more of them, but with the development of technology, they are a thing of the past. Skis have become lighter and faster, so the modern classic move is developing towards doublepoling - a simultaneous stepless move. Gliding technologies allow athletes to doublepole even 50 and 70 km marathons.

What do you need to learn classic skiing?

• classic skiing - you won’t be able to learn classic moves on skating skis
• classic boots - low ski boots with soft ankles and flexible soles
• bindings for the classic move - have a softer flexor
• poles - classic poles are shorter than skating poles

If you don’t want to mess with the holding ointment, get skis with a notch or skin. The notch will not give pleasure with its buzzing and poor glide, but as close as possible to ordinary classic skis.

The classic move is more natural for the body than the skate move. Therefore, the requirements for physical training are less - from the classics you can start skiing and just improving physical education.

Source: glacier3000.ch

Classic Skiing Technique: Explained Video

We took examples of the technique of classical moves from the ski school of Simon Fourcade. The technique is demonstrated by the skier of the French national team Richard Jouve, the bronze medalist of the 2018 Olympic Games.

Alternate two-step classic move

The two-step classic move is the ABC of the skier, one of the oldest ski moves. Used in cross-country skiing to overcome flat areas and climbs.

Basic moments:

• arms and legs work alternately as when walking - left arm, right leg
• sliding occurs on only one ski
• the body does not sway, is in one position, only the legs under the center of gravity change

Simultaneous one-step classical move

Faster and more energy-intensive stroke than alternating. It is used for starting acceleration, driving on the plain and in small drafts. The main load falls on the shoulder girdle, the leg gives an additional impulse in the interval between hand pushes.

Basic moments:

• there is single and double bearing sliding
• the pushing leg is not just placed next to the supporting one, but is slightly thrown out with a penny movement and gives additional impetus
• when pushing off with your hands, work with your back is obligatory

Simultaneous stepless move or double poling

The stepless classic move is the fastest classic move, but it requires good physical condition and perfect gliding. Doublepoling is gaining popularity in cross-country skiing and is replacing the classic alternating course, so the international federation imposes restrictions on it.

Basic moments:

• the whole body is involved in repulsion, not just the arms
• the weight of the body is carried forward and leans on the sticks, then the sticks are repulsed while simultaneously pushing the skis forward
• sticks are placed strictly vertically (when viewed from the front) approximately shoulder width apart

Classic herringbone lift

It is used on steep ascents, when the ointment stops holding and alternating motion is impossible.

Exercises for teaching the technique of the classical move

The method of teaching classical skiing is based on the development of balance and correct repulsion vectors. We have selected exercises that will help you learn the classic moves.

Alternate stroke without sticks

Training of balance, single-point gliding and correct repulsion.

Alternate stepless move

Setting the correct repulsion with the hands and strengthening the shoulder girdle.

Alternate stroke with one stick

Exercise for balance and strengthening the torso.

Footwork in an alternating two-step classic move

A detailed analysis of the movements of the legs in the classical course and leading exercises. Video from Skate&Classic channel.

The work of the hands in an alternating two-step course

Detailed analysis of hand movements in the classical move. Video from Skate&Classic channel.

Classic uphill move

Features of the movement by alternating two-step progress in the ascent. Video from Skate&Classic channel.

Soviet video about the technique of classical moves. The video is old, but the technique has changed little since then. A detailed analysis of the technique of the great Soviet skiers.

Play sports, move and travel! If you find an error or want to discuss the article - write in the comments. We are always happy to communicate. 🙂