Which ski stroke is the fastest? Skiing technique

There are ways to spend your time joyfully and usefully. Skis include both, allowing you to strengthen your physical fitness, enjoy a frosty winter day to the fullest, because even as children, many loved this activity. And those who don’t know how or simply haven’t tried themselves will learn more about how to properly ski classic. This basic technique, as soon as they become familiar with it, they begin to study a new one.

Attention! Before you ski, you need to choose comfortable skis. Need to select good quality, which correspond to a particular situation, and be sure to consult with the seller or other specialist, it is so easy to avoid inconvenience and even accidental injury, and at the same time be able to experience maximum pleasure.

In order for a walk to bring only pleasure and benefit, you need to master several basic skills. The classic skiing technique is a basic method that is worth mastering if you are just starting to learn. It originated back in the days when skiing has just begun to develop, so that it is considered the main way of skiing.

Technique classic move is not single, but includes several types that are slightly different from each other. Their main difference is the sequential movement of the arms and legs over a given period of time. Often athletes and amateurs choose for themselves what suits them. So you can try each technique and then choose what you like.

Classic skiing includes techniques:

• alternating two-step;
• stepless simultaneous;
• the main type of simultaneous one-step;
• speed variation of simultaneous single-step;
• alternating single-step;
• alternating four-step;
• simultaneous two-step steps.

In the case when the hands replace each other during movement, the step is called alternating. One-step, two-step, stepless are the names of moves that are often used when moving. Now it’s worth considering each of them separately, highlighting the nuances.

Alternating stepless skiing is a type in which the skier pushes off the ground using both hands. As a rule, this technique is used on a sloping slope or a flat road surface. Even professional skiers consider this type the most difficult of all. This is all due to the fact that it is necessary to maintain a constant pace while riding, pushing off the earth's surface with your hands again and again. If this is not done in time, the athlete's speed will slow down, interrupting the rhythm.

Simultaneous is one of the most common methods classical technique. While riding with this method, it is necessary to alternate arms and legs, maintaining balance. After a push from the ground, a person bends forward, and his hands go there. After taking a step, you need to move the ski poles in the opposite direction with the ends away from you. Most often, this type is used when driving along a path that is covered with snow.

Alternating is also a common type of riding. His technique is to glide across the terrain by taking 2 steps with his feet, pushing off the ground with both hands alternately. They often ride on snowy terrain, on an uphill slope.

The alternating four-step move is very similar to. Only instead of pushing off the ground with your feet twice, here this process is doubled. In order to master four-step running, you need to make 4 pushes from the track with your feet, and for the last two times add alternating hands, which give speed and do not allow the skier to stop.
An alternating one-step move includes, which is accompanied by pushing off the ground with a stick. One cycle includes two steps and two alternating pushes with a ski pole.

Speed ​​variation of simultaneous one-step stroke

You need to choose the type of terrain that provides the best gliding. A flat section of the route or a sloping slope is best suited.

The system includes pushing off with one leg and a single push with the arms. After this, free skiing is performed.

Ways to travel on skis

It is worth mentioning that, in addition to the ordinary classical one, there is a completely different way of movement. There are only two ways of skiing - this is the classic one we have already discussed and. Basically, the choice of stroke when riding depends on the parameters of the path along which the skiers are traveling. Professional athletes in this field must master both methods in order to always meet the circumstances that the founders of the competition come up with.

Classic skiing technique is suitable for beginners. However, it is used not only by beginners, but also by professionals. And it gained its distribution and popularity due to the simplicity of the actions and not a particularly intense cycle. However skating move noticeably exceeds the previous one in speed. With it, the legs move more smoothly and glidingly. However, moving in this way turns out to be fast and less energy-consuming than if the athlete were traveling at the same speed, but using the classical method.

Another difficulty with skating is the need for a smooth surface. This cannot be said about the classic one, because this technique is not necessarily used on dense, smooth snowy track. Those who are just mastering skating are recommended to choose the classic walking method.

Ski turning technique

The ability to turn correctly is very important in movement. After all, a turn is made in such a way as not to fly off the road, to avoid obstacles without losing driving speed. There are several types of rotation:

1. When racing, skiers use a step-over turn. This type path changes can be used not only when going downhill, but also when driving straight. This type of movement is easy for many beginners if they have mastered the preparatory exercises well.
2. To maintain, or even increase speed, they use stepping with the inside ski.
3. If you go down a slope of moderate steepness, while surface layer The snow is not too deep, you can use a turn with a stop.
4. The “plow” movement method can be used to reduce speed when turning, so as not to turn off from the distance due to its excess. It is important to remember that the snow cover in this case should not go deep, and this technique must be performed slowly and smoothly.

Skiing technique

If you want to overcome slopes beautifully and quickly, you need to learn the descent technique along with turns. There are also several types that should be considered:

1. For those who ski to increase speed through hands-free drag, a low stance can easily be used.
2. Sometimes you don't need to increase the speed, but just maintain it. This is practical on long turns. To maintain speed in this case, the main stance is used.
3. Skiers use a high stance to slow down their speed and overcome rough surfaces.

Braking techniques

Athletes have to slow down in order to successfully navigate the turn and for their own safety. So that, due to an absurd accident, you don’t fall down some slope and get serious injury, be sure to learn braking. There are several ways to stop:

1. Braking, in which the heel is moved to the side and the ski is placed on the edge, is called “semi-plough”.
2. The plow technique may be suitable when rolling down a slope of slight to moderate steepness. Efficiency will increase if the points are further apart and the ribs are set even deeper.
3. There is a slow braking technique, which is accomplished by gradually reducing speed. During the process of moving down, the sticks folded together are stuck into the snow. With this kind of braking, it is easier to injure yourself than with the previous ones, and there is a risk of breaking the poles.

Skiing is an exciting sport for adults and children. You need to be properly prepared before you ride. It is important to remember all the rules for your own safety, but not to overdo it. If you try, you can achieve great success in skating or just have fun, have fun, and have fun.

One of the popular aerobic sports today is skiing. It is characterized by amazing results with minimal load and is even considered less dangerous for joints than running. Skiing trains almost all parts of the body - lower back, legs, arms, abs, chest. You will learn more about this sport from the information below.

The benefits of cross-country skiing

Before determining the health benefits of skiing, it is still worth talking about the contraindications of this physical activity. These include the following cases:

• children under 10-13 years old;
• age over 50 years;
• pregnant women;
• weakened immune system;
• reactive skin response in the sun, lack of melanin;
• disabled people with serious illnesses;
• pathologies of the musculoskeletal system;
• dysfunction of the cardiovascular system or respiratory systems;
• recent stroke, heart attack, surgery.

Even in these cases, the right technique will make skiing or walking useful. In addition to the effect of losing weight, improving appetite, and general condition, a person can receive many other positive effects from such sports. Cross-country skiing is beneficial for the following:

• improved blood supply muscle tissue due to its reduction;
• increased resistance to colds;
• acceleration of metabolism, weight loss;
• landscape therapy - helps to heal or strengthen the body through physical activity in nature, and not in a noisy city;
• hardening the body through regular exposure to fresh air in frosty weather;
• helps restore healthy sleep;
• improving the condition of the vestibular apparatus by maintaining balance relative to the ski track;
• strengthening the functions of the cardiovascular system and heart;
• lowers blood pressure, dilates capillaries and small arteries;
• improvement of pulmonary ventilation, gas exchange;
• prevention of respiratory diseases;
• helps increase the amount of oxygen in the blood;
• beneficial effect on joints and their flexibility;
• helps improve endurance.

Skis for weight loss

For those who want to get rid of extra pounds cross-country skiing is also very a good option. This great alternative exercise in the stuffy gym. In 1 hour you can burn from 500 to 1000 calories - it all depends on the pace and type of running. Skiing for weight loss is useful not only in terms of spending energy. Running helps to work out certain muscle groups:

• for problem buttocks, it is recommended to ride in the classic way;
• Skating helps to tighten your hips;
• Job ski poles is working through upper muscles shoulder girdle and hands;
• There is a little less benefit for the back and abs, but they are also in good shape when riding.

If you really want to weigh less, it is important to follow a few rules. The main thing is regularity, i.e. the number of workouts should be 3 times a week. Each session must last at least 1 hour. It’s better to eat 2 hours before running, and then you can indulge in a low-calorie snack. To make your workout comfortable, be sure to choose the right clothes, preferably thermal underwear (pants, jacket, hat, mittens, warm socks), and equipment - the skis themselves, boots and poles.

Skiing technique

Depending on the pace of the walk, the skiing technique is also determined. In general, skating has two forms - walking and running. The latter refers to higher level loads. For this reason, it is better for beginner athletes to walk and increase their pace gradually. As for the skis themselves, there are wooden and plastic, cross-country and mountain skis. Each type has its own running techniques. Cross-country skiing is carried out in skating or classic style. Mountain athletes have more running techniques. They can be combined into the following list:

1. Sports equipment running. Consists of simple slalom, giant slalom and downhill. Refers to competitive styles and requires completing the course without mistakes.
2. Freeride. This is a technique for skiing off-piste and downhill. Used only by extreme sports enthusiasts and professionals.
3. Tourist running technique. This ski resort and classes with an instructor.
4. Freestyle. Translated as free style. In addition to simple driving on the track, it includes running over hills and jumping from springboards.

Skating technique on skis

As the name suggests, this technique is an imitation of ice skating. The skier alternately leans on each ski, while he pushes off the snow with it inside. The legs are almost always in different planes. It turns out that you need to drive, trying to write out the Latin letter “V” as narrowly as possible. Slide forward and sideways with one foot, then do the same with the other, trying to push off with the inner edge. The technique of skating skiing is used in the case of a well-groomed track and is characterized by a higher speed and load.

Classic skiing technique

With this technique, a person moves using both cross-country skiing. He places them parallel, unlike the skating style, trying to maintain balance. The technique of classic skiing is used on already well-worn tracks and on rough terrain. To move in this way you need:

• stand straight on the ski track;
• bring the sticks forward, push off with them;
• then slide along the plane, pushing off with the skis, alternately with each, and helping the opposite leg with your hand.

How to ski correctly

Of all the rules, there are several basic ones that describe how to ski correctly. The main thing is that your legs should be kept at a distance of about 30 cm; when riding, they should be slightly bent so that light pressure is felt. There are a few more recommendations you need to follow.

The most common way to travel on skis is skiing. The main motor actions when performing them are considered to be pushing off and swinging the legs and arms in combination with skiing.

Based on the push-off with the foot from the support, ski moves are divided into: classic and skating.

By doing classic ski moves at the moment of kicking stops and the skiing is interrupted. IN skating courses when pushing off with your foot the ski continues to slide at an angle to the direction of movement. For work hands at the moment of repulsion distinguish groups of simultaneous moves and variables when pushing with the hands is performed alternately then right, then left. Moves without pushing with the hands are also possible.

Based on the number of steps in each cycle of movements, ski moves are classified into stepless, one-step, two-step and four-step.

Classic moves include alternating: two-step, four-step; simultaneous: stepless, one-step and two-step, as well as transitions from one move to another.

CLASSICAL MOVES

Alternating two-step stroke. The cycle of movements in this move consists of two sliding steps and alternating push-offs with sticks for each step (Figure 8).

Figure 8. Alternating two-step stroke

Before moving on to a description of the technique as a whole and the methodology for teaching this move, it is necessary to give a biomechanical analysis of the five main phases of the cycle. The figures show the skier's positions at the beginning and end of each phase.

1st phase - free sliding(Figure 9). the main task- reduce possible loss of speed and prepare for pushing off with a stick. In this phase, it is very important to reduce the friction force of the skis on the snow, give the muscles a rest, and not prolong the gliding time.

Figure 9. First phase of the sliding step.

All movements in this phase are performed as follows. The kick is completed, the skier glides on the other ski. Both sticks and the leg that completed the push are in the air without touching the support. The skier cannot yet increase speed; he glides due to preliminary efforts, using inertial forces. The duration of free gliding among the strongest skiers varies from 0.12 to 0.18 s. During the phase, the speed of movement decreases somewhat, since the skier does not push off from the support, there are no driving forces, and the friction force and, to some extent, the air resistance force have a braking effect. Therefore, it is necessary to strive for a minimum reduction in speed reduction. The strongest skiers do not allow the maximum length of the lunge, and also carry the ski forward with an energetic swinging movement, but with a soft downward load, very gradually and smoothly. To do this, it is very important to achieve vertical position shins. Tilt of the shin leads to increased pressure on the ski.

Increasing the pressure on the ski significantly reduces the sliding speed, which is caused by various errors: 1. At the beginning of the phase, when placing the ski on the snow with a “blow,” the ski is suddenly loaded. 2. Moving various parts of the body up and down during free sliding, which also increases pressure on sliding ski. This can be caused by the following errors: a) the lower leg is tilted forward while sliding, the knee is above the toe of the boot, bending when sliding in the knee and hip joints of the supporting leg - all these actions in order to “relieve” the pressure at first actually soften the “impact” when loading skis, but then causes more pressure from the ski on the snow; b) active straightening of the supporting leg and torso and rapid upward movements of both arms and the swing leg. In all of the above cases, in the free sliding phase, the lowering of body parts at the end leads to braking, an increase in inertial forces directed downward, and an increase in pressure on the ski.

Accelerated upward movements also cause downward inertial forces, with the same end result - increased pressure on the ski. So, a high, sharp swing of the leg back and up after pushing off is a mistake and can increase the pressure on the ski. A correctly executed push causes the toe of the boot to rise above the ski no higher than 20-25 cm, but the upward movement by inertia with deceleration (torso - legs, etc.) as a result of pushing off in the previous phase does not increase the pressure, and in some cases with correct execution pushing (“to take off”) can even reduce it.

The moments of the free sliding phase are the lifting of the push ski from the snow and placing the pole on the snow. At the moment the ski comes off, the pushing leg is completely straightened, forming a straight line with the body. Angle of flexion of the supporting leg in knee joint about 136-138°, the lower leg at this time is located vertically. The hand, having completed the push, forms a straight line with the stick, its hand is at the level of the pelvis, slightly behind. The other arm is brought forward, almost completely straightened, the hand is not higher than the chin.

2nd phase - sliding with straightening of the supporting leg(Figure 10). The main task is to increase the sliding speed. For this purpose, it is very important when pushing with a stick to include more powerful muscles torso, ensure rigid transmission of forces to the sliding ski and prepare for sitting down on the supporting leg.

Figure 10. Second phase of the sliding step.

The beginning of the phase is placing the stick on the snow at an angle forward of 70-80°. The arm is slightly bent at the elbow joint, the elbow is slightly moved to the side. In a sliding step, this phase is the longest; for skilled skiers moving at high speed, it lasts from 0.20 to 0.24 s. The location of the pole largely depends on the sliding conditions: as the sliding improves, more forward, at the ski mount; as conditions worsen - more back, closer to the heel of the boot.

During this phase, a gradual straightening of the supporting leg occurs. The skier increases pressure on the stick, trying to increase the speed of sliding. Under hand pressure, the stick bends slightly. Skiers who develop high speed of movement thanks to efficient work poles when pushing off, the pressure on the ski decreases and the sliding speed may increase.

Straightening the supporting leg in this phase creates favorable conditions for performing a swing, which is performed by a more straightened leg. Thanks to this, the linear speed when lifting the foot with the ski increases, and the drop in the following phases is performed faster and deeper. In some cases (at low speed, poor gliding and errors in the 1st phase - the ski is too pressed to the snow), despite pushing off with a stick, gliding in this phase slows down. Increasing the duration of the 2nd phase also reduces the speed. The phase ends at the moment when the supporting leg begins to bend at the knee joint (it straightened throughout the entire phase). During the first two phases (free gliding and gliding with straightening of the supporting leg), the skier covers the greatest distance.

3rd phase - sliding with a sit down(Figure 11). In this phase, it is very important to quickly stop the sliding ski, speed up the sit-down, ensure high speed swing movements of the arm and leg, and speed up the roll.

Figure 11. Third phase of sliding step

This phase begins from the moment of sitting down (bending the leg at the knee joint). The following posture is typical for the beginning of the phase: the supporting leg is almost straightened, the toe of the swing leg is almost at the level of the heel of the supporting leg; the torso, which takes part in pushing off with a stick, leans forward 5-7° more compared to the 2nd phase. The swing arm is straightened, the pushing arm is slightly bent, and the hands are almost at the same level (even with each other). During this phase, a squat occurs with bending of the supporting leg at the knee and hip joints. Since the speed instantly drops to zero and the ski stops, it is necessary to strive to reduce the time for this phase and perform all actions faster. The duration of the phase ranges from 0.06 to 0.09 s, for the strongest skiers it is about 0.06 s. In this phase, the speed of extension of the swing leg increases sharply, and it is carried forward not by the knee, but as if by the foot.

A mistake would be to swing the knee forward with the leg bent more than required. Trying to endure bent leg as far forward in the air as possible leads to a too long lunge, landing the ski on the snow with a “bump” and loading it sharply, which leads to a significant increase in friction during the subsequent slide. The swing of the leg begins with a forward movement of the pelvis; its location under the foot at the beginning of the 3rd phase allows you to perform an energetic forward throw of the body. In this case, a noticeable rotation of the pelvis occurs around the vertical axis. Pelvic lag is unacceptable. The tilt of the body increases significantly towards the end of the phase. The sliding phase with the squat ends with the leg stopping.

4th phase - lunge with squat(Figure 12). The main thing is to ensure maximum speed of the lunge and complete the drop to effectively finish the push-off with the leg.

Figure 12. Fourth phase of the sliding step

The phase begins from the moment the ski stops. In this phase, active repulsion begins due to vigorous extension in hip joint, at the same time, sagging occurs in the knee joint. Squatting occurs not only at the knee, but also at ankle joint- the lower leg bends forward, and lifting the foot above the ski is delayed (the heel is raised above the ski by 3-6 cm). There is a significant stretching and tension of the muscles of the pushing leg - this contributes to a more powerful, sharp repulsion.

The duration of the phase ranges from 0.03 to 0.12 s, and for the strongest skiers it is the shortest - 0.03 s. The speed in this phase can reach a maximum - up to 13 m/s. At the beginning of the phase, the torso tilt increases by another 1-3° and reaches maximum limits for the entire sliding step, which increases the pressure on the stick. The pushing arm is at hip level, and the swing arm is approximately 30-50 cm in front of the knee of the pushing leg. The feet are at the same level or the foot of the swing leg is brought forward by 5-15 cm

Although stopping the ski separates the 3rd and 4th phases, the division is very conditional; sitting down in one phase or another is performed in one continuous movement, together. Flexion of the supporting leg at the knee joint continues until the end

4th phase. This takes from 0.09 to 0.21 s. For skiers moving at the highest speed, this time is the shortest - 0.09 s.

Figure 13. Push-off with straightening the supporting leg

5th phase - push-off with straightening of the pushing leg(Figure 13). The main task of the phase is to complete the push-off with the stick and ski, ensure the speed of movement of the swing leg towards the end of the lunge and push off in the “take-off” direction.

At the beginning of the phase, the flexion of the pushing leg at the knee joint is greatest, the thigh is almost vertical; the swing leg is moved forward and is 35-50 cm ahead of the pushing leg. The tilt of the body is already slightly decreasing. The push with the stick is completed, the arm and stick are in a straight line, and the swing arm is straightened forward and down at an angle of about 45°.

In this phase, repulsion occurs due to the energetic straightening of the leg at the knee joint, and the foot exerts direct downward pressure on the ski, pressing it to the snow. Quickly straightening the leg at the knee joint transmits the impulse along the line hip - pelvis - torso. This forward-upward push promotes the movement of the torso, first forward-upward, and then forward-downward. With a correctly executed push, the pressure on the ski in the 1st and 2nd phases is reduced, friction also decreases, promoting fast sliding. The duration of the phase ranges from 0.06 to 0.12 s, for the strongest skiers it is near the lower limit, and the speed of movement is up to 10.33 m/s. The phase ends when the ski lifts off the snow. At this point, the sliding step is completed and the sliding step on the other ski begins.

It should be noted that sitting down and pushing off the skis are a single, inextricably linked action, very short in time and space. For qualified skiers - within just 0.2 s, and the supporting ski moves only 10-15 cm.

In general, it should be noted that all elements in the turn cycle merge into a single action. Swinging movements of the arm and leg are organically connected with pushing off with a stick and ski.

The duration of all phases for skiers of different qualifications is quite variable, but for the strongest skiers it is shorter. There is a certain time rhythm between the phases. If we take the duration of the shortest, 4th, phase (lunge with a sit-up) as one, then the time ratio of all phases will look like this: 5-7-2-1-2. The duration of the periods of sliding and standing of the ski is related as 4:1.

The length of the sliding step is summed up from two indicators - the length of the lunge and the length of the slide. The lunge length (the distance between the feet at the moment the push ski lifts off the support) for the strongest skiers moving at high speed is 90-100 cm, and the glide length is from 2.30 to 2.60 m.

Reducing or increasing the time of individual phases or the length of the lunge and slide leads to a decrease in the speed of skiing.

All the phases of the sliding step, movements of the arms and torso described here in the stroke cycle are interconnected and interdependent in time and amplitude and constitute a single structure of movement. The sliding speed in the stroke cycle as a whole reaches 6.5 m/s, and the length of the sliding step reaches 3.20-3.50. The total duration of the stroke cycle is 0.50-0.55 s, the rate of movement is up to 120 steps/min.

Alternating four-step move used when moving through deep snow, on uneven ski tracks passing between trees or bushes, i.e. in all cases where there is no good support for sticks. It is beneficial for long treks, walks, and when moving with a load placed in a backpack. Qualified skiers, who, as a rule, use a well-prepared ski track, practically do not use this move.

The alternating four-step move differs from the two-step move mainly in the work of the hands: in the cycle of the move for two push-offs with sticks, four sliding steps are performed. For the first two shorter steps, the skier alternately brings the poles forward (Figure 45, frames 1 and 3), for the third and fourth, longer steps, he makes two alternating push-offs with his hands (Figure 14, frames 5-7).

Figure 14. Alternating four-step stroke

Simultaneous moves They are used mainly on well-prepared ski tracks with good support for poles, when moving on flat areas, gentle slopes, and sometimes gentle ascents. The main motor action in all simultaneous moves is pushing away with the hands.

In a simultaneous stepless move There is a continuous sliding on two skis with pushing off only with the hands (Figure 15). Straightening the body is carried out smoothly..

Figure 15. Simultaneous stepless movement

By doing simultaneous one-step_move During each sliding step, one push-off with the hands and one push with the foot (right or left) are performed. It is best to push alternately with both your right and left feet. The simultaneous one-step classic move has two options: high-speed and main (prolonged). Trained skiers use predominantly a high-speed type of skiing, which achieves a higher speed of movement (hence the name - high-speed). For those who are not sufficiently prepared, the longer option is more accessible; it is less tiring and very effective when using skis for recreational purposes ( Olympic champion In 1980, Anatoly Alyabyev used exactly this move in biathlon.) The name of this option “main”, which has been fixed in educational literature, is currently unjustified, because the speed when using it is significantly inferior to the high-speed variety, which forced qualified skiers to practically abandon its use. A distinctive feature of the high-speed version is that the foot pushes off when moving your arms forward(Figure 16, frames 2, 3). In the long version, pushing off with the foot begins after finishing moving your arms forward

Figure 16. Simultaneous one-step classic move,

high-speed option

Figure 17. Simultaneous one-step classic move,

main option

In a simultaneous two-step move For every two steps, perform one push-off with your hands. During the first step, the arms swing forward, they are bent in elbow joints to release the rings of sticks forward, away from you (Fig. 18, frames 2-4). Upon completion of the second step, a simultaneous push with the arms begins. During push-off with the hands, the swing leg is placed against the supporting leg and sliding on two skis begins (Fig. 18, frames 6-8).

Figure 18. Simultaneous two-step classic move

Transition from one ski run to another due to changes in terrain and sliding conditions, it is often necessary when overtaking. The more diverse the external conditions, the more often the changes in moves occur.

Traditionally, transitions from move to move are classified according to the number of intermediate sliding steps in this motor action. Using this feature, we can distinguish the three most common types of transitions in practice: without an intermediate sliding step; through one intermediate sliding step; through two intermediate sliding steps.

The fewer steps a transition requires, the faster it completes. The option of moving from move to move depends mainly on external conditions, which are highly variable and often difficult to predict. Therefore, in various natural and climatic conditions, it is advisable to use both accelerated and slow options for changing strokes.

Fastest shift simultaneous movement to alternating achieved upon transition through one intermediate step. After completing the simultaneous push-off with the poles, the skier, gradually straightening his torso, takes one sliding step, swings one hand forward and places the pole on the support. The second stick lingers behind. Thus, already after the first intermediate sliding step, conditions are created for further movement with an alternating stroke (Figure 19).

Figure 19. Transition from a simultaneous classical move

to alternate after one intermediate sliding step

A skier spends significantly more time transitioning from simultaneous movement to alternating through two intermediate steps. This transition option also begins after the end of the push with sticks. Straightening his torso, the skier brings both poles forward, takes the first intermediate step, after which he places one pole (different from the supporting leg) on ​​the support (Figure 20, frame 4). At the second intermediate step, the same stick performs a push, and the second stick, continuing the forward swing motion with the ring, lingers in front (Figure 20, frames 5-7). It is placed on the support at the end of the second step (Figure 20, frame 8). Next, the skier performs movements characteristic of an alternating two-step stroke.

Figure 20. Transition from simultaneous

to alternate through two intermediate sliding steps

Transition from alternating to simultaneous also has fast and slow options. Fast passage without intermediate sliding step start at the end of the free slide, when the stick is not yet supported. Holding it suspended, the skier quickly brings it forward and attaches a second pole to it (Figure 21, frames 1-3). Then the sticks are placed on a support, and a push-off is performed with the hands, in which the swing leg is placed against the supporting leg. When sliding on two skis, a simultaneous push with the hands ends (Figure 21, frames 4-6). Then you can use any simultaneous move.

Figure 21. Transition from alternating two-step

progress to simultaneous

The transition takes longer from alternating stroke to simultaneous through one intermediate sliding step. It is also performed from a free sliding position (Figure 22, frame 1). Holding one pole in front, the skier takes one intermediate step, in which he swings the second pole forward and connects it with the first. After finishing the kick, the sticks are placed on a support (Figure 22, frame 2). When simultaneously pushing off with the hands, the swing leg is placed against the supporting leg, and the skier glides on two skis (Figure 22, frame 3), which then allows him to move with any simultaneous move.

Figure 22. Transition from alternating two-step

classic move to simultaneous through one

intermediate sliding step

SKATE SKIING

As a result of the active implementation of scientific and technical developments in modern sport highest achievements in ski race in particular in the 1970s wooden skis replaced with plastic ones - lighter, stronger, more flexible and, most importantly, faster. Moreover, the composition of the plastic coating is constantly being improved.

Around the same time, the preparation of ski tracks by ski-laying skiers was replaced by mechanized ones. The tracks have become much more rigid, well-rolled across the entire width of the ski surface, with a clearly cut track, which has led to a noticeable increase in their speed characteristics.

Since 1987, skating moves have been given equal rights with traditional ones. classical technique, i.e. the competition program includes the same number of distances covered different styles. A group of classical moves were combined into the “classical style”. All skating moves are included in the “free style”, which does not prohibit the use of classical moves.

Simultaneous half-skate move used on flat areas, gentle ascents and descents. When performing this move, one ski slides along the track, and the second (Figure 23 - right, frames 3 and 4) turns at an angle of 15-30 degrees depending on the speed: the higher it is, the smaller the angle. In each sliding step, one push is performed with the right or left foot (depending on the location of the ski track on the snow surface) and one simultaneous push-off with sticks. Prolonged movement with pushing off, for example, using only the left leg should be avoided. This significantly tires the leg on the ski, in this case the right one. Therefore, the rational use of the half-skate move involves the equal use of right-sided and left-sided options with repulsion, respectively, with either the right or left foot.

Figure 23. Simultaneous half-skate move

Simultaneous two-step skating stroke quite versatile, and nowadays skiers with different levels preparedness among free style moves, it is most widely used in areas of various profiles ski slope. It is especially effective on climbs.

When performing this move, both skis are placed at an angle of about 40 degrees to the direction of movement, two sliding skating steps are performed and one push-off with poles (Figure 24). Then these movements are repeated. On the first push step, both poles are brought forward with a swinging movement, then placed on a support and pushing off begins; on the second step, pushing off with sticks is completed. When placing the poles on a support, either the right leg (Figure 24, frames 1 and 2) or the left leg can be in front.

Figure 24. Simultaneous two-step skating stroke

Based on this feature, a distinction is made between right-handed (Fig. 24) and left-handed versions of the simultaneous two-step skating stroke. It is good to master both options, which ensures an even load on all muscle groups.

On flat areas and gentle slopes with good gliding, the angle of ski spread is reduced and the so-called flat version of a simultaneous two-step skating stroke is used, in which, due to the higher speed, pushing off with sticks begins a little later; it is performed during the second step. When using skis both for sporting purposes and for solving physical education and health problems, the use of the flat version is completely justified and useful.

Simultaneous one-step skating move consists of repetitions of two sliding skating steps and two simultaneous hand push-offs. Its main difference is that a simultaneous swing and push with the arms is performed for each step. This feature formed the basis of the name “simultaneous one-step skating move”, which has become established in practice (Figure 25). In this move, the skis constantly slide at an angle of 15-20 degrees to the direction of movement.

Figure 25. Simultaneous single-step skating stroke

A simultaneous one-step move places increased demands on speed-strength readiness, balance development, and possession of timely, balanced and alternating loading of either the right or left pushing leg. It is one of the fastest ski runs. When performed technically, it allows you to develop high speed on flat areas, gentle ascents and descents, as well as during starting acceleration, overtaking rivals, and during finishing acceleration.

Alternating two-step skating stroke involves repeating two sliding skating steps and two alternating hand push-offs in a stroke cycle (Figure 26). Compared to other skating moves, the movements of the arms and legs in alternating skating are as close as possible to natural ones. motor actions when walking and running, as well as when moving with an alternating two-step classic move. Skiers with low physical fitness, because the structure of movements allows you to develop the highest frequency of movements among skating moves, and less powerful push-offs with arms and legs increase the efficiency of the move. Such smooth and not very powerful movements are especially suitable for amateur skiers. Qualified skiers on this terrain prefer other, faster skating moves. They use alternating ridge mainly on steep climbs, overcoming them with the so-called “sliding herringbone”.

Figure 26. Alternating two-step skating stroke

Skating without hand push-off used to further increase the already achieved high speed on flat areas, gentle slopes, during acceleration in excellent sliding conditions, when any jerking movements of the hands give a braking effect. Active actions Only the legs, when alternately pushing off with them, provide an increase in speed. The skier's body is constantly tilted at an angle of 35-45 degrees, which allows maintaining greater stability at high speeds and reducing resistance to the oncoming air flow. A low seating position increases the duration of active kicking. The skier's arms make either sweeping movements back and forth, increasing speed and preventing the body from twisting, or they are pressed against the body. Based on this feature, two variants of the move are distinguished: with swings and without swings.

In a skating move with arm swings, the sticks are held suspended in the maximum possible horizontal position, always with rings behind the body. Active swings of the arms forward and backward are combined with footwork in each step, as in normal walking or run.

In a skating move without swinging the arms, the arms bent in front of the chest press the sticks to the body, holding them in a horizontal position with rings behind the body. They are often pinched under the arms to reduce the force of air resistance.

Changing skating ski moves occurs for the same reasons as classical ones. Numerous types of transitions from one skating move to any other skating move are distinguished by two characteristics:

The number of intermediate sliding skating steps during transition: - without intermediate steps, after one or two;

The position of the arms at the moment of transition is in front or behind the body.

As in the classical style, the smallest loss in speed during transition is achieved by using the minimum possible number of intermediate steps. Moreover, in various external conditions, when moving with skating moves more often than classical ones, “fast” transition options are optimal.

Transition from simultaneous to alternating stroke performed mainly through one intermediate sliding step with a delay of one hand either behind or in front. In the first option, which is often preferred, before the end of the simultaneous push with sticks, an intermediate skating step begins. In this case, one hand (opposite to the pushing leg) lingers behind and, as a rule, finishes the push-off, while the second swings forward. Next, perform a movement characteristic of an alternating skating stroke.

The second transition option involves holding your hands in the front extreme position before placing the poles on the support. When performing an intermediate step, one hand lingers in front and holds the stick in weight, and the second (opposite to the pushing leg) places the stick on the support and performs the push. Then they begin the movement characteristic of an alternating two-step skating move.

Transition from alternating skating to simultaneous has at least four variations, taking into account the position of the hands and the number of intermediate sliding steps. When moving with the hands held in front through one sliding step, during the intermediate step, one hand, holding the stick in weight, lingers in front, and the other swings forward. The hands are connected in front, and in the next skating step you can begin a simultaneous one-step or half-skate move with a push and swing of the arms for each step. Note that in order to transition to a half-skate move, there must be a ski trail into which the swing leg is placed during the intermediate step. To switch to a simultaneous two-step move, two intermediate sliding steps are required: on the first, the hands are also connected in front, and on the second, a simultaneous push with the hands is performed (the second step in the cycle of this move). Then follow the movements inherent in the right- or left-sided version of the simultaneous skating move.

Connecting your hands behind you during an intermediate step is most convenient for transitioning from an alternating skate move to a simultaneous two-step move. With this type of transition, during the intermediate step, the pushing hand, after the end of the push, lingers behind, and the swing hand in front makes a quick swing back. Hands join behind and from this starting position switch to a simultaneous two-step move with simultaneous swinging of the arms on the first step and pushing off on the second in the stroke cycle.

If the connection of the hands from behind during the intermediate step is used to change the alternating skating to simultaneous single-step and half-skating moves, then a second intermediate step will be required to swing the arms forward. Only after this can you switch to the movements characteristic of these simultaneous moves with a push and swing of your arms for each skating step.

Transition from simultaneous one-step half skating to simultaneous two-step skating skiers prefer to perform without an intermediate sliding step. After the end of the push with sticks from the position of the hand behind, it is convenient to swing the arms forward on the first sliding step, and on the second - a simultaneous push with the arms, which constitutes the cycle of a simultaneous two-step move.

Transition from simultaneous two-step skating to simultaneous one-step half-skating They are usually performed from the position of the hand in front, i.e. after the first step with swinging arms in the cycle of a simultaneous two-step move (it is intermediate). At the next skating step, the skier makes a simultaneous push and then swings his arms forward - this is the motor structure of a sliding step in a simultaneous one-step and half-skate moves.

When transitioning in a simultaneous two-step skating move from the right-hand to the left-hand option and back During intermediate steps, three types of movements can be performed:

Push and wave your arms (the fastest option);

Holding the hands behind the body;

Hold your arms in front of your body.

Qualified skiers naturally prefer the high-speed option, performing a push and swing of their arms during the intermediate step, i.e. between the first and second step in the cycle, one sliding step of a simultaneous one-step move is inserted, after which they continue to go with another version of the simultaneous two-step move.

Transitions with holding hands in the intermediate step are slower due to the lack of pushing movements of the hands. Holding the hands behind the body begins after the end of the push-off with the hands and continues throughout the entire intermediate step. And in the next skating step, a new cycle of simultaneous two-step movement begins with asymmetry of movements in the other direction. When moving with the hands held in the front extreme position after the end of the push with the hands on the first step in the stroke cycle, the sticks are brought forward and before placing them on the support, an intermediate skating step is performed, during which the hands remain in front without supporting position and keep the sticks suspended. In the next sliding step, when placing the poles on the support, the other leg is already in front in the supporting position, which indicates a transition to a new type of simultaneous two-step skating move. Thus, the intermediate step with the hands held in front is wedged between the first and second step in the stroke cycle.

All methods of transition from the right-hand version to the left-side and back are also suitable for the flat variety of simultaneous two-step skating,

Transitions from any simultaneous skating to skating stroke without pushing off with hands performed, as a rule, from the position of the hand from behind without intermediate steps; for the reverse transition, one intermediate sliding step is most often used, during which the hands occupy a position characteristic of the beginning of the chosen cycle after changing the simultaneous move.

Skiing techniques will help amateurs and athletes ride quickly, enjoyably and safely.

The classic skiing technique is considered basic, but there are many more varieties. Today we will talk about the most popular of them.

Skating skiing technique

Based on the name of this technique, you can guess that its execution involves simulating skating. The athlete rests alternately on both skis, but pushes off from the snow surface with their inner side. Almost always the legs are in different areas.

It turns out that you need to drive, trying to draw the narrowest possible English letter “V”. One foot should slide forward and to the side, then repeat a similar action with the other foot, trying to push off with the inner edge.

This technique is used when riding on a well-groomed ski track. You can briefly write down its main features - a higher pace and load.

Types and methods of skiing

Methods of skiing, based on intentions, circumstances of their use and methods of implementation, have a classification:

• drill and applied exercises;
• skiing;
• restructuring with different moves;
• climbing methods;
• maneuvers on the spot and while driving;
• stop options;
• ski jumping;
• passage of ribs during descent.

Alternating two-step stroke

It can be compared to human movements; it is similar to walking with a sweeping step.

It is called alternating due to the fact that the hands work in turns. It is called two-step because the athlete takes two sliding steps. Visualizing this move will help you learn the technique. It is used on a flat track.

To perform this move, bend over slightly and step with your left foot. It is necessary to step back with your right foot and, in parallel, extend your right hand with the stick straight. The hand should be opposite the shoulder, the stick is placed on the snow cover near the front edge of the shoe.

The left hand completes the push-off, it is extended back. After repulsion, the ski moves away from the surface, the foot rises 10 cm.

Sliding should be done alternately. Body weight should be slowly moved supporting leg and forcefully move away with the help of sticks.

At the same time stepless movement

This method assumes that the athlete constantly glides on both skis, maintaining the pace with powerful synchronized push-offs. Practiced when descending and on smooth slopes.

Upon completion of the push, the athlete, riding on 2 skis, brings the poles in front of him. He directs them back and down. Starting position: hands opposite the eyes, slightly wider than shoulders; one stick opposite the other; elbows to the sides. During repulsion, the poles are placed on the snow surface at the level of the front edges of the shoes. They must be pressed instantly upon contact with the surface.

First, the pressure is applied by tilting the body, then by straightening the arms. When pushing off, do not bend your legs too much. The hands go near the knees. It is necessary to apply force to bend the body forward and down. In the final push, the hand and the stick form a straight line. The body is directed forward as much as possible (almost to a position parallel to the surface).

After pushing off, unhindered skating occurs, the body softly straightens, and again the athlete pushes out the poles. The sudden straightening significantly increases the pressure on the skis, which causes a loss of skiing speed.

Alternating four-step skiing

It is quite difficult to implement. It is distinguished by a cycle of movements, which consists of 4 consecutive steps and 2 alternating pushes. Carrying out the sticks before pushing off is done in turn for the initial 2 steps.

It is practiced on flat tracks and when climbing. There are times when experienced athletes choose this move for the purpose of climbing long climbs, while alternating it with an alternating two-step move. But professional athletes It is not often used in competitions because it has an average speed.

Technically, this is the most difficult skiing option. But the key movements of the move were previously mastered when performing other techniques.

In this method, the movement is carried out as follows:

1. The 1st move is made with the right foot, and the left one completes the push. Pulls out in front of himself left hand with a stick. The athlete switches to sliding on the right ski.
2. The 2nd step is performed with the left foot. The right hand with a stick extends in front of you (the rings are directed back). The left one is brought out in a ring in front of you.
3. Riding on the left ski means that the right pole moves forward with the ring.
4. The 3rd move is made with the right foot. You need to place the left stick on the surface to push off.
5. Start the step with the left hand and finish the push with the left hand.
6. With the final step of the left foot, the right pole is placed on the snow surface and the right hand makes a push.
7. After completing the previous move, the movement of the right leg and the extension of the left arm begin.

In the process of becoming familiar with this technique, it is important to understand how to combine familiar actions at a new pace and think through your riding style.

Technique of simultaneous one-step stroke

It is the fastest because it allows you to ride at high speeds ( maximum speed 8 m/s). Its implementation consists of the 1st sliding movement and a parallel push using sticks. Then the glide takes place on both skis.

This move should be performed according to the following rules:

• upon completion of the push, the athlete performs a slide;
• he slowly stands up straight and puts his sticks in front of him;
• transfers the body weight to the left leg in advance and pushes with the same leg synchronously with the installation of the poles on the snow surface;
• when the leg push ends, you need to start pushing off with your hands;
• the athlete performs a slide on his right leg and does not stop pushing with his arms. Left leg moves forward with an energetic swing and places himself near the support during the completion of the push with his hands;
• The push with the hands is completed, then riding occurs on both skis.

It will be easier to understand this move by imitating it first without sticks. It is the most common.

Simultaneous two-step

This technique is used when skiing on the plain with a high level of slipping and on slopes. It consists of 2 sliding steps and a parallel push with the hands on the 2nd step.

The main course of action is carried out according to the following rules:

• upon completion of the push, the athlete performs a slide on both legs in an inclined position. Then he slowly stands up straight and pushes the poles forward;
• the athlete squats a little. Concentrates weight on the left leg and moves the right leg forward, without stopping to carry the sticks. Upon completion of the push with the left, sliding begins on the other leg;
• the skier squats and transfers weight to right leg. He pushes off with his right foot, and the sticks are carried out in front of him;
• upon completion of the push with the foot, the sticks take a working position, and repulsion occurs with the use of hands;
• this pushing and sliding on the left leg does not stop. IN this moment the right ski swings forward;
• upon completion of the push, the right ski is placed against the supporting ski, and sliding occurs on two legs. For a certain period, a person slides without his participation on both legs. Then the cycle of actions is repeated.

Conclusion

All of the above methods have similar characteristics. They involve pushing off with the inner edge of the ski, and the weight is always transferred to the sliding leg.

Among the differences, we can highlight the fact that they have different sliding speeds, and they are used under different conditions. There are the fastest, the most common, the most complex and the simplest. Therefore, each of them deserves attention, because skating technique needs to be improved.

Hello, dear readers. This article will talk about how to ski correctly, about correct technique classic move. This article will be of interest not only to beginners who are learning the basics of snow riding using this tool, but also to amateurs who want to improve their riding technique.

After all, many have to actually ski, and the process does not reach the ideal. Want to learn how to ride correctly? Be sure to read further.

Preparation

Before you start riding, you need to prepare your body to ensure its flexibility and agility. This exercise does not have to be performed immediately before the skating process. You can do this at home, in a comfortable environment.

1. Stand on your left or right leg (whichever is more comfortable for you).
2. Send the other leg back and up.
3. Next, stretch your arms forward and push them as if you were using force on sticks.

During runtime this exercise It is necessary to stand on one leg for as long as possible. Also, while doing this exercise, follow these guidelines:
- The knee does not need to be completely straightened.
- The main weight of the body should fall on the heel, but part of it should still remain on the foot. Choose your individual ratio. The average option is 60-70 percent of the weight on the heel, and 30-40 on the foot.

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Technique

Bend your legs slightly, bend your body forward. You won't need sticks now. Try to slide one foot forward. Your goal is to ride as far as possible, and for this purpose, put the main emphasis on the heel, and the ski should be close to the snow. Try to complete a series of similar slides.

We do similar actions with the other leg. To begin, squat down on your leading leg (the one you need to push off with). In this case, it does not slip back. When pushing off, the heel should rise. Push down so that the ski goes deeper into the snow.

Now add sticks to the foot push. The right hand should alternate with the left, and vice versa. The stick itself must be placed under itself.

For a more complete understanding of the issue, be sure to watch the video about the technique of classic skiing. The video shows everything clearly and in detail, and therefore you can learn how to ski in the shortest possible time, or at least navigate the issue.

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