Fundamentals of technique and tactics in cross-country skiing. Tactics for using classic ski moves at different sections of the distance

Municipal district "Tattinsky ulus"

Municipal educational institution Walbinskaya secondary comprehensive school

named after V.I. Lenin

REPORT

SELECTION OF DISTANCE TACTICS FOR SKIERS-RACERS FOR THE “WALBA” TRACK.

Completed by: 8th grade student

Egorova Alexandra

Head: Kusatova O.I.

INTRODUCTION………………………………………………………………………………..3

CHAPTER 1. The process of tactical training of ski racers…………………………………………………………………………………...5

1.1. The essence of the concept of “tactical training”

ski racers"……………………………………………………………5

1.2. Ways of traveling on skis……………………………………11

CHAPTER 2. Selection of tactics for passing the distance of skiers - racers………………………..…………………………………….………..14

2.1. Techniques of tactics for passing the distance of ski racers..14

2.2. Optimal techniques for completing the distance on the Walba ski slope………………………. …………………………………..…………..19

CONCLUSION……………………………………………………………..21

LITERATURE……………………………………………………………...23

INTRODUCTION
Relevance: The topic of cross-country skiing has interested me since the 4th grade. Because then I started competing in skiing competitions.

For example, every year we hold cross-country skiing competitions for the prizes of 9-time champion of the Republic of Sakha (Yakutia) A.S. Mikhailova, our fellow countrywoman. And I am their regular participant and have won prizes. I would like to know more ways improve your results, better prepare for competitions.

From the literature, I learned about the tactics of skiers and racers passing the distance. At school we mainly study technology ski moves, but I would like to pick up tactics.

Problem: how to choose the right tactics for cross-country skiers.

Object: The process of tactical training of ski racers.

Subject: Tactics for passing the distance of ski racers.

Goal: Selection of tactics for skiers-racers passing the distance on the Walba track.

Hypothesis: Selection of tactical techniques for skiers-racers passing the distance can increase the efficiency of their training.

1. Reveal the essence of the concept of the process of tactics for passing the distance of ski racers.

2. Consider ways of traveling on skis.

3. Selection of tactics for skiers-racers passing the distance.

4. Analyze the tactics of passing the distance of skiers - racers for the Walba route

Stages:

Organizational - Selection and testing of tactics for skiers-racers passing the distance.
The final one is to analyze the effectiveness of tactical techniques for passing the distance of skiers - racers for the Walba route

CHAPTER 1. PROCESS OF TACTICAL TRAINING OF A SKIER-RACER

1.1. The essence of the concept of “tactical training”
An athlete's tactics is the art of competing with an opponent. Winning a competition or achieving a high result depends on the level of tactical skill of the skier. Having mastered the tactics of conducting a competition, an athlete can better use his technical capabilities, physical fitness, volitional qualities, all his knowledge and experience to defeat his opponent or achieve maximum results. Tactical training of a skier consists of two interconnected parts - general and special.

General tactical training involves the acquisition of theoretical information on tactics in various types skiing Skiers gain knowledge on tactics during special classes, lectures and conversations, while observing competitions with the participation of the strongest skiers, watching filmgrams, film loops and films, as well as through educational training. training sessions, in competitions and in analysis, experience and knowledge are accumulated.

Special tactical training - this is the practical mastery of tactics in ski racing by using ski moves depending on the terrain and sliding conditions, distributing forces along the distance and drawing up a schedule for its passage, choosing lubrication options depending on external conditions, individual characteristics of athletes, etc. Special tactical training is carried out during training sessions and competitions.

All this is studied on the eve of the start when viewing distances and allows you to develop tactics for the upcoming competitions, taking into account specific conditions, the prospects of the enemy and your capabilities. At the end of the competition, it is necessary to carefully analyze the effectiveness of the tactics used and draw conclusions for the future.

Mastering methods of movement and using them depending on external conditions and individual characteristics are of greatest importance in the tactical training of a ski racer. In conditions of satisfactory and poor gliding on the plain and on slopes of varying steepness, alternating two-step and sometimes alternating four-step moves are most often used. In addition, an alternating four-step stroke is used on deep ski tracks, when pushing off with poles is difficult. On gentle slopes, simultaneous moves are widely used - simultaneous one-step and two-step; stepless - most often on icy, rolled sections of the ski track and on slopes of medium steepness. With good and excellent gliding on the plain, alternating two-step and simultaneous moves are widely used, but at the first opportunity, preference should be given to simultaneous ones, since they provide an advantage in speed with a noticeable saving of force.

The choice of move largely depends on the degree of mastery of it and on the individual characteristics of the skier - the strength of his muscles upper limbs and torso. The speed of movement largely depends on the combination of moves and the choice of the moment of transition from move to move, depending on the condition and microrelief of the ski track and sliding conditions. All this is studied during training sessions.

One of the main methods of teaching tactics is to repeat distance segments, specially selected depending on the tasks of tactical training and varying in length and terrain. The segments are selected in advance for each lesson, taking into account the contingent and preparedness of the students.

Speed on a slope largely depends on the correct choice of descent position. A low stance provides the least air resistance and gives you the opportunity to rest a little, but on difficult terrain it is not advisable to use a low stance, as this does not make it possible to quickly make turns and makes it difficult to overcome uneven surfaces. On long and very gentle slopes, when using a low stance does not increase speed, it is better to move at the same time without a step.

Second important point in tactical training is the ability to correctly distribute forces over a distance. It is known from practice that evenly traversing the route is most appropriate for achieving high results in cross-country skiing, especially for beginners. But on rugged routes of varying complexity it is impossible to achieve uniform speed, so it is advisable to strive for relative uniformity, for optimal intensity, taking into account the topography of the route.

During training sessions, it is necessary to conduct tactical exercises, where skiers master techniques of fighting with an opponent who is in direct visibility (start in one or an adjacent pair, joint start), as well as with opponents who start much earlier or later. In such cases, they rely on the coach’s information about the time it takes to complete individual sections of the distance.

The ability to distribute forces is acquired in the process of educational training sessions, in which the time of passing distance segments and the heart rate on ascents, descents and on the plain are controlled. By comparing personal feelings with these objective indicators, the skier masters the ability to control his performance.

The growth of tactical skill is inextricably linked with the level of development of physical and volitional qualities. During preparation, it is advisable to first increase the skier's functionality in relation to the requirements of tactics, and then try to implement the planned plan. Thus, when fighting an opponent who is in direct contact (during a general start), an attempt to break away from him through repeated accelerations can lead to the opposite result if the athlete himself is not prepared to move at a variable pace after a sharp start. Therefore, before attempting to implement this tactical option, it is necessary to increase the skier’s functionality in relation to this tactical technique.

When teaching young men ski racing tactics in the first years of training, the following tasks must be solved:

1. Teach the right choice methods of movement depending on external conditions and individual data.

2. Develop a sense of speed in the skier.

3. Teach the ability to choose and maintain speed of movement depending on the length of the distance, terrain and level of preparedness.

4. Teach skiers the simplest techniques of fighting on the ski track in close proximity to the enemy (from a common start, when overtaking and at the finish).

All these tasks are solved during group and individual lessons, starting from the first year of study. Gradually the tasks become more complicated. Training in tactics goes in parallel with mastering technology and increasing the level of preparedness.

The health-improving effect of skiing, physical education and health activities increases significantly due to the fact that they are carried out mainly in ecologically clean forest or forested areas. At the same time, unique conditions are created for the use of a whole complex of healing health factors of the natural environment.

As is known, the motor activity of a skier is carried out in natural conditions - on forest trails laid on terrain with varying degrees of ruggedness. Numerous transitions from one move to another, various ways ascents, descents, overcoming unevenness, turns, braking. The choice of method of transportation depends, first of all, on numerous external natural factors.

Sliding conditions cover two basic concepts:

1. The quality of gliding (dynamic friction force), which slows down the sliding and slows down the skier’s progress. Therefore, it is necessary to take measures to reduce the sliding friction force by improving the quality of the sliding surface of the ski and using appropriate ski waxes and paraffins.

2. Clutch friction force ( static force friction) ensures the ski stops and makes it possible to push off standing ski, That is prerequisite full-fledged kick in classic moves.

Visual assessment of glide quality is very common among skiers. To do this, choose a gentle slope with a well-knurled ski track, a steepness of up to 8% and a length of about 30 m, with a smooth rollout onto a flat area. At the top of the cliff, the start time is noted, from which, with a soft step (without repulsion), the skier in a skier's stance freely rolls down the slope and glides to a complete stop. The greater the distance covered when sliding and the further from the start the stop occurred, the higher the quality of the slide and the lower the sliding friction coefficient. To determine the quality of adhesion, the same slope is used as an incline. AND highest height climbing a slope with a stepping step without relying on poles will correspond to better grip and a higher value of the clutch friction coefficient.

When using classic moves, a visual assessment of the quality of gliding and grip is done on a flat area, the conditions for “rolling back” the skis are carried out using photocells and electronic stopwatches. Photocells with an electronic stopwatch are installed at a short distance from each other on the rollout after the acceleration mountain. By changing the starting location on the acceleration hill and, consequently, the speed of movement on the control segment, the quality of gliding at different speeds is adjusted. The shorter the time it takes to complete the control segment, the better the glide.

All the variety of sliding conditions in different weather conditions when the structure of the snow cover changes can be roughly combined into six most expressive, qualitatively different varieties that significantly change the motor activity of the skier.

Tactics in cross-country skiing.

Before the race it is necessary to do an appropriate warm-up. It should begin 30-40 minutes before the start with a calm run without skis and exercises to stretch and relax the main muscle groups of the legs, torso, shoulder girdle. Then you should get on your skis and move at an average pace along the track designated for warming up. The warm-up includes two or three accelerations of 200-250 meters and ends with medium intensity. The break between warming up (you need to dress warmly) and the start of the race should not exceed 10-15 minutes.

After warming up, you need to dress warmly and calmly walk around the starting area. The total duration of the warm-up is 20-25 minutes. The race begins at an optimally high, but familiar speed. The start is taken with a short run-up (3-4 steps), and then they switch to suitable simultaneous moves - stepless, outstretched or a combination of both, skating. With satisfactory sliding and on flat areas, a combination of alternating two-step and simultaneous two-step moves should be used. It is necessary to be able to quickly, without losing speed, move from one method of skiing to another.

Uphill climbs are usually overcome by alternating moves (sliding, running, stepping), less often - “half-herringbone” and only in some cases “herringbone” (steep slope, slipping skis). The use of various methods of climbing uphill allows the skier to more evenly distribute the load on the main muscle groups, the most economical way to overcome climbs. On climbs, they usually work more intensely, since the benefits from this are more noticeable than on the plain.
1.2. Ways to travel on skis
Ski moves get their name from various combinations of arm and leg movements. Ski moves are divided into two groups: alternating moves (hands work alternately), simultaneous moves (hands work simultaneously). Transitions from one move to another are also distinguished.

Alternating move technique. The most common way to move on skis is an alternating two-step stroke. The movements of the arms and legs in this move are similar to the movements in normal walking. The cycle of movements consists of two sliding steps and two push-offs with sticks (one push-off with a stick for each step).

The basis of the move is a sliding step. As the slide begins, the rider moves his leg forward and transfers his body weight to it. Continuing to slide in a lunge, he stops the movement of the leg, actively moves the body forward over the support (roll) and bends the leg at the knee - squat. From this position, the skier begins to extend the leg in knee joint and produces a vigorous repulsion.

While performing steps, the skier alternately pushes off with poles, which allows him to maintain his glide and even increase his speed somewhat. With the start of sliding on the left foot right hand brings the stick forward. The arm is slightly bent at the elbow joint, the hand is at eye level.

The place where the pole is placed on the snow depends on the sliding conditions: with good sliding - at the ski binding, with bad sliding - closer to the heel of the boot. The angle of placing it on the snow is of great importance for pushing off with a stick. The optimal angle is 80-85 0. With the body tilted, the skier presses his hand on the stick and, without allowing its lateral vibrations, presses heavily on the snow. Straightening the arm onto the sticks in one line ends with pushing off with the stick, which is performed quickly and all the way back.

The position of the skier’s torso plays an important role in the alternate two-step stroke. During the cycle, it changes several times: after pushing off with the foot, the body straightens, when pushing off with the stick, it leans forward - the skier makes a “pile” on the hand and the stick. Alternate work of arms and legs creates conditions for alternate rest of working muscles and economical expenditure of energy.

An alternating four-step move (in a flip) is used when sliding is difficult (thaw, bushes, winding and snow-covered ski tracks), when the poles have poor support (deep and loose snow), when it is difficult to use alternating two-step and simultaneous moves.

The cycle of this move consists of four sliding steps and two alternating push-offs with sticks on the third and fourth steps, which are performed in the same way as in the alternating two-step move. The first two steps without pushing with sticks are somewhat shorter, the third and fourth steps are longer.

Technique of simultaneous moves. Simultaneous moves are used for good gliding on a rolled out icy track, when moving downhill and on the plain with solid support for poles, as well as in cases where it is necessary to develop high speed (overtaking) over a short distance. Depending on the number of sliding steps in the cycle, simultaneous stepless, one-step and two-step moves are distinguished.

Simultaneous stepless travel is used on gentle slopes, with excellent gliding on flat terrain, icy slopes, compacted areas, etc. A skier glides while standing on two skis, pushing off with both poles simultaneously. The stroke cycle consists of continuous sliding on two skis (pushing off with both poles at the same time), transferring and pushing off with poles.

Having finished pushing off with sticks, the rider straightens up and brings the sticks forward again. The sticks are inserted into the snow at an angle of 70-80 0, after which pressure begins on them. The skier tilts his torso forward, leaning on the poles, then lowers and straightens his arms. The angle between the support and the sticks decreases and by the end of the push-off it reaches 20-25 0. The push-off ends with full extension of the arms in elbow joints, the torso is tilted forward.

The simultaneous one-step stroke is used in racing on a well-knurled ski track with solid support for poles, both on a flat surface and on small inclines. The stroke cycle consists of a sliding step, pushing off with poles and sliding on two skis.

CHAPTER 2. SELECTION OF TACTICS FOR COMPLETING THE DISTANCE FOR SKIERS AND RACERS

2.1. Techniques of tactics for passing the distance of ski racers

The success of a racer in competitions largely depends on the ability to tactically correctly use various methods of skiing, and it is most appropriate to distribute one’s forces over the distance.

Having studied the track while watching (usually the day before, or better yet, a few days before the race), the skier draws up a race plan, taking into account the condition of the track, his own preparedness, the skill of his opponents, and the order of their starts. If you were unable to familiarize yourself with the route in advance, the best option The plan will be a relatively uniform distribution of forces over the distance. In this case, the athlete is less dependent on tactics other participants.

Methods of skiing are divided into the following groups:

drill exercises with and on skis;
skiing;
transitions from move to move;
descent racks;
lifting methods;
turns in place and in motion;
applied exercises on skis;
overcoming uneven slopes when descending.

According to the method of pushing off with the feet, ski moves are divided into two groups: classic and skating.

Ski moves can be divided depending on the combination of movements of the arms and legs and the number of steps in the stroke cycle.

They are divided into two groups: alternating moves, hand pushes are performed into stepless, one-step, two-step and four-step.

Thus, the classic moves include:

1. Alternating stroke - two-step.

2. Simultaneous move - half-skate.

3. Skating move without pushing with sticks.

Bringing the poles forward, the skier transfers his body weight to one leg and bends slightly, after which, straightening up, he quickly pushes off with his foot. By the end of pushing off with the foot, the sticks pass vertical position. The rider tilts his torso forward, as if pulling himself towards the poles, bends his arms slightly and sharply pushes off with the poles, after which he glides on two skis, then the cycle of movements is repeated. In this move, it is important to push off alternately with your right and left feet.

The simultaneous two-step stroke is used in racing on flat areas with moderate sliding and solid support for poles, as well as on long, gentle slopes with difficult sliding. The stroke cycle consists of two sliding steps and pushing off with sticks. Having completed two sliding steps (on two skis), the skier simultaneously pushes off with poles and glides on two skis. Carrying out and pushing off with sticks is performed in the same way as in a simultaneous one-step move.

Correct technique movement on skis is a system of movements with the help of which a skier achieves the greatest efficiency of his actions. The correct technique helps the skier to fully realize his capabilities to achieve results that correspond to his level. physical fitness. Indicative qualities of skiing technique are naturalness, efficiency and economy.

The main actions that a skier performs and on which the speed of his movement depends include: pushing off with skis, pushing off with poles, ski rental.

Pushing off with skis creates forward movement. Pushing off with poles increases (or maintains) the speed of skiing. Sliding is carried out alternately on one ski or on two skis simultaneously due to the acquired speed. While moving, the skier must strive not to lose speed.

All methods of movement on skis, depending on the purposes, conditions of their use and methods of execution, are divided into the following groups: drill exercises with and on skis, ski moves, transitions from one move to another, ascents and descents from a slope, braking, turns in place and in move.

In the classification of skier movement techniques, there are more than 50 methods, among which the dominant position, both in quantity and in importance, is occupied by ski moves, which are divided into two groups: classic and skating.

Ski moves get their name from various combinations of arm and leg movements. They are divided into two groups: alternating moves (hands work alternately), simultaneous moves (hands work simultaneously). Based on the number of sliding steps in the movement cycle, ski moves are divided into stepless, one-step, two-step, and four-step.

When learning how to travel on skis in lessons, schoolchildren must perfectly master the entire arsenal of skiing techniques. This will allow them to move at high speed in any conditions and ensure safety in a variety of sliding conditions and terrain.

Highly skilled skiers use a limited number of ski moves, since their choice of modes of transportation is determined by main task competitions - achieving high speeds. Therefore, they mainly use ski moves, which allow them to develop maximum speed. These are primarily skating moves, and among the classic ones - alternating two-step and simultaneous stepless and one-step with its varieties. The strongest skiers rarely use other methods of movement.

The terrain of the tracks, sliding conditions and a number of other factors sometimes require a change in the method of movement. For this purpose, transitions from move to move are used: from alternating to simultaneous (transition without a step and transition through one step); from simultaneous to alternating (direct transition). There are other methods of transitions, but these are the “fastest”.

When negotiating descents at high speed, various descent stands are used. Their choice depends on the purpose, sliding conditions, length, relief and steepness of the descent, as well as the presence of foreign objects and unevenness on the slope. Depending on the height of the general center of gravity (GCT) of the body, the following stances are used: main (medium), high, low. External racks differ in the degree of flexion of the torso and legs, hips, knees and ankle joints. Depending on the projection of the center of gravity on the support, these racks have varieties: main, front and rear.

The main stance (middle) is the most versatile, therefore it is widely used for descents of various steepnesses. It is stable, not tiring, convenient for making turns and overcoming uneven surfaces.

A low stance is advisable for gentle, open slopes of low and medium steepness in order to increase speed.

A high stance is used to increase the drag of reducing speed, as well as to inspect an unfamiliar descent at the beginning of a slope.

Depending on the width of the skis, normal, wide and narrow stances are distinguished; descent in a “straddle” (half-lunge) is possible. These struts increase stability when descending. In cross-country skiing, various special stances are used: “aerodynamic” and “rest” stances.

All of the above stances are used for straight descent, as well as for oblique descent (in this case, the skis are turned over to avoid sliding down the slope).

When analyzing the technique of skiing, descents and ascents, and in the learning process, a number of definitions, concepts and terms are used, which makes it possible to understand and correctly evaluate the actions of skiers when moving on skis.

2) “direct transition” - from simultaneous to alternating immediately, without rolling, without unnecessary movements.

3) “Gliding step up” - very similar to the alternating two-step move, but the step length is shorter. Used on moderately steep slopes (4-12 0) with good grip on snow.

The main tactical tasks include the ability to choose one or another move depending on the characteristics of the route. As we have already said, it is advisable to overcome climbs of medium steepness by alternating speed, and gentle descents and a flat route - simultaneously with good gliding.

In the race you need to identify the most profitable for yourself optimal mode actions. A golden mean is needed here. It happens that even experienced racers go to extremes. After whirlwind speeds on the descent with the approving cries of the spectators, they lose their sense of proportion and continue running at an unbearable pace, and closer to the finish line they completely lose strength, their running turns into torture.

Another one typical mistake when during the race the skier begins to slow down unnoticed. He seems to fall asleep on the track, walking at a low, monotonous pace.

2.2. Optimal techniques for completing the distance on the Walba ski slope
Along with the sliding conditions, the structure of the skier's movement depends on the length and frequency of steps, and to an even greater extent depends on the terrain of the ski track and the length of the training or competition distance laid on it.

Example. On a 5-kilometer ski track, distances of 5, 10, 15 or more kilometers can be laid.

Depending on the ratio on ski slopes With climbs of varying lengths and steepness, flat sections and descents, the routes are classified into flat, slightly rugged, rugged and heavily rugged.

Our route runs through Lake Walba. It is moderately crossed. Along the entire route, the skier passes through the hills into the forest and goes around the Buluus alas. The distance has four ascents and four descents. The start and finish are on the lake.

The main feature of the competitive activity of skiers on rough terrain is that the speed on various components of the terrain is relatively close to the average competitive speed only in sections of the plain; on uphills it decreases to 4-4.5 m/s or less, and on downhills it can increase to 10 m/s or more. Therefore, with small differences in the total length of the ascents and descents, the total time on these sections differs significantly. Moreover, the degree of tension of the body changes under these conditions diametrically opposite to the speed, reaching the highest levels, most often, precisely on climbs (excess over climbs can only be when accelerating from the start, overtaking and at the finish).

And on descents, especially straight ones, without turns and with modern knowledge of the descent technique, there is a noticeable decrease in muscle tension, which creates conditions for relative rest and for the restoration of the body during the competition. This natural decrease in motor activity on descents then allows you to develop higher speeds, primarily on ascents, as well as on flat areas and rough terrain. Along with metric ones, the corresponding time indicators of the duration of work on various sections of the relief are extremely necessary and most informative.

In cross-country skiing for the prizes of 9-time champion of the Republic of Sakha (Yakutia) A.S. Mikhailova, held annually, according to the terms of the competition, athletes are required to be able to move in two styles: classical and skating. Although our route is not very big, it has a lot of ups and downs. Therefore, the guys, mainly in the classical style, use both one-step and two-step moves at the same time on flat sections, and when climbing - “herringbone” and “half-herringbone”. The descent requires every skier to have a “mid stance.” The last descent of our route can be done at the same time without a step, since it is 150 meters long and of average steepness (4-12º). In skating style, a two-step stroke is mainly used; at the finish line - at the same time one-step, because this move generates speed. Alternating moves are almost never used on our route, because they are used when sliding is difficult (thaw, bushes, winding and snow-covered ski tracks), when the poles have poor support (deep and loose snow), when it is difficult to use alternating two-step and simultaneous moves.

CONCLUSION

1.The essence of the concept of the process of tactics of passing the distance of ski racers is revealed.

General tactical training is the practical mastery of tactics in the ski mountains by using ski moves depending on the terrain and sliding conditions, distributing forces along the distance and scheduling it, choosing lubrication options depending on external conditions, individual characteristics of athletes, etc.

2. Methods of traveling on skis are considered.

Correct skiing technique is a system of movements with which a skier achieves the greatest efficiency of his actions. The main actions that a skier performs and on which the speed of his movement depends include: pushing off with skis, pushing off with poles, sliding.

They are divided into two groups:

Alternating moves (two-step, four-step);

Simultaneous moves (stepless, one-step, two-step);

The basis of the move is a sliding step.

3.Tactics for passing the distance have been selected.

1) “Transition with rolling from simultaneous to alternating moves” - to maintain a constant speed on the plain after descent and on gentle climbs.

2) “Direct transition” - from simultaneous to alternating immediately, without rolling, without unnecessary movements.

3) “sliding step rise” - very similar to the alternating two-step move, but the step length is shorter. Used on moderately steep slopes (4-12 0) with good grip on snow.

4) “Climbing with a stepping step”, there is no sliding at all. This method of ascent is used on steep slopes (13-16 0), when sliding is impossible due to poor adhesion of skis to snow.

5) “Rolling out after descent.” Rolling out slows down the skier's movement. To maintain stability, you need to push your leg forward and lean back.

6) “Overcoming the ledge.” At the moment of rolling down from the ledge, you should quickly straighten up, while simultaneously performing compensatory movement with bent arms up to shoulder level in order to avoid jumping.

4.The tactics of skiers passing the distance on the Walba route are analyzed.

LITERATURE:

Antonova O. N. Ski training. Method of teaching. – M.: 1999.-208 p.
Krasilnikova A. A. Problems of the general theory of sports competitions.-

M.: SportAcademPress, 2003. – 324 p.

3. Butin I. M. Skiing. – M.: Vlados-Press, 2003. – 192 p.

4. Golovkin P.V. Methodology for training a skier-racer. – M.: RIO GRAFK, 1993. – 253 p.

5. Evstratov V.D. Skiing. – M.: FiS, 1989. – 228 p.

6. Manzhosov V. N. Training of a ski racer (essays on theory and methodology). – M.: FiS, 1986. – 145 p.

7. Ramenskaya T.I. Organization of long-term training of ski racers in sports schools. – M.: RIO GCOLIFK, 1989. – 280 p.

8. Ramenskaya T.I. Ski training for schoolchildren. Sports at school. – M.:

9. Romin S.K. Skiing. – Kyiv: FiS, 1988. – 86 p.

10. Suslov F.P., Tyshler D.A. Terminology of sports. Dictionary sports terms. – M.: SportAkademPress, 2001 – 480 p.

Municipal budgetary educational institution "Novopokrovskaya secondary school"

TESTS. SKIING

Compiled by a physical education and life safety teacher

first qualification category Anatoly Viktorovich Kochetkov

2014-2015 academic year year

SKIING

1. Length of skis with classic stroke -

a) Student growth

b) Height with arm outstretched

c) Height + student’s shoe size

d) To the student’s eye level

2. Alternating two-step skiing consists of...

a) One period and two phases

b) From one period and three phases

c) Of two periods and two phases

d) Of two periods and three phases

3. What kind of turn does not exist on skis?

a) Turning by stepping

b) Turn on the spot in a swoop

c) Turning “half-plough”

d) Turning with emphasis

4. Where is the mistake in the herringbone skiing technique?

a) The skis are spread out and placed on the inner ribs

b) The rear parts of the skis do not cross

c) Steps – free with legs fully extended

d) The arms work energetically and straighten at the beginning of the push

5. What exercises do not develop special endurance when skiing in schoolchildren?

a) Speed-strength exercises

b) Special breathing exercises

c) Exercises with maximum power

d) Submaximal power exercises

6. Which ski stroke is the fastest?

a) Simultaneous bassing

b) Simultaneous one-step

c) Simultaneous two-step

d) Alternating two-step

7. Height ski poles with the classic move -

a) Student growth

b) To the level of the student’s shoulders

c) 3-4 cm below the level of the student’s shoulders

d) To the student’s eye level

8. What is the main difference between a simultaneous one-step move (starting option) and a regular one when skiing?

a) First step with hands forward

b) Placing poles on the snow

c) Pushing off with sticks and placing your feet

d) Lifting the poles off the snow and sliding on two skis

9. The method of transition from simultaneous moves to alternating ones in cross-country skiing is called...

a) Transition with the right leg extended

b) Transition with simultaneous removal of arms

c) Transition with the left leg extended

d) Transition with simultaneous push of hands

10. More rational (economical) skiing -

a) Skating move

b) Alternating two-step stroke

c) Alternating four-step move

d) Simultaneous two-step move

11. What kind of ski braking is often used on steep slopes?

a) Side slip braking

b) Half-plough braking

c) Plow braking

d) Stop braking

12. At what height does a skier take off his skis when overcoming solid obstacles?

a) Above 75 cm

b) Above 100 cm

c) Above 120cm

d) Above 150cm

13. Turning on parallel skis is easier to do...

a) On initial stage low speed
b) At very low speed

c) At low speed

d) At higher speed

14. Olympic champion in cross-country skiing in 1956 became...

a) Claudia Boyarskikh

b) Lyubov Kozyreva

c) Galina Kulakova

d) Maria Gusakova

15. How to properly overcome hillocks on skis?

a) Approaching the hill, the skier groups

b) Approaching the hill, the skier rises

c) When hitting a hillock, the skier groups

16. During the distance, the skier is not allowed...

a) Change one ski

b) Change sticks

c) Lead with the student up to 100 m

d) Eat food

17. Which skier's stance during descent is faster?

a) High stand

b) Middle pillar

c) Low stand

d) Main stand

18. Ski length when free running -

a) to the level of the student’s shoulders

b) to the student’s eye level

c) student growth

d) the height of the student with his arm outstretched

19. How should you ski if there is a moderate climb ahead?

a) Simultaneous one-step

b) Simultaneous stepless

c) Alternating two-step

d) Simultaneous two-step

20. The main force acting on the skier during descent is

a) Gravity

b) Air resistance force

c) Friction force

d) Driving force

21. Error when overcoming depressions on skis -

a) Approaching the depression, the skier squats

b) When passing a depression, the skier straightens his legs

c) In the middle of the depression, the skier begins to group

d) At the moment of exiting the depression, the skier groups

22. The longest cross-country skiing distance at the World Championships for men -

a) 30 km race

b) 50 km race

c) 60 km race

d) 70 km race

23. The most significant mistake when braking on skis with a “plow” is

a) Short-term uneven pressure on skis

b) Insufficient spread of ski heels to the sides

c) Pushing the tip of one ski forward slightly

d) Loss of balance

24. A simultaneous two-step ski stroke consists of...

a) From 4 phases

b) From 3 phases

c) From 2 phases

d) Of 5 phases

25. The height of the poles during free (skating) skiing should be...

a) To the level of the student’s shoulders

b) To the student’s eye level

c) 3-4 cm higher than the student’s height

d) 3-4 cm below the student’s shoulders

26. Error when overcoming hillocks on skis -

a) Approaching the hill, the skier rises

b) At the moment of hitting a hillock, the skier groups

c) The skier assumes a low stance position

d) Having passed the hill, the skier straightens up

27. Name the fastest way uphill on skis with an average slope.

a) Herringbone lift

b) Half-herringbone lift

c) Climbing with a sliding step

d) Climbing "ladder"

28. What is the difference between “half-skate” skiing and “skate” skiing?

a) Setting up sticks

b) Setting up one of the skis

c) Pushing off with sticks

d) Pushing off with legs

29. When is the transition from alternating two-step moves to simultaneous moves used on skis?

a) On the rise

b) After the start

c) After a steep climb

d) On the plain

30. The main element of skier tactics is

a) Start

b) Leading

c) Distribution of forces

d) Overtaking

31. Bending the supporting leg before pushing off when skiing is designated as...

a) Squat

b) Squatting

c) Lunge

d) Hemming

Alexey Baryshnikov, ABST team leader, coach, former professional sportsman, winner of Russian and international competitions.

Ski lubrication.

On long workouts and the marathon itself recommends putting the base and racing wax a little colder than the weather conditions. If the air temperature is below 10 degrees below zero, then, without hesitation, put in the frostiest paraffin. It is more rigid, therefore, more wear-resistant and the lubricant will last for a greater part of the distance than if it is laid according to the weather.

Tactics on ski marathon. The most interesting)

As practice has shown, in our country, from the start, almost all participants run for the first couple of kilometers as if Olympic medals, rushing headlong. Then the people calm down and continue at their own pace - who is ready for what. At the same time, at the start, everyone tries to stand as close to the front as possible. In Europe it’s a little different - there people initially get up within their strength and calmly start and continue the race. This must be taken into account when choosing a place (geolocation) to start.

At the start, if you are running for the first time or you do not have enough experience, it is better to stand on the edge, so the risk of falling into a blockage becomes less. From the start, the first few hundred meters should be walked in shorter steps, trying not to throw the poles far back, since in the heat of the starting euphoria, other participants can easily break them.

Running 50 kilometers alone is very difficult, so try to find a person or group who is strong and work together, taking turns going forward. Nobody likes “backpackers” who sit in the back and don’t come out to work in front, so try not to be like such people and work your shifts honestly. This rule works for those who are not fighting to win. IN otherwise, you can cheat and pretend that you can barely stay in the group and therefore it’s difficult for you to go on shifts and the speed of the group will drop. But if you do this regularly at every start, then the attitude of other participants towards you will be appropriate and no one will be a “gentleman” with you. You can agree with other participants and change every 3-4 minutes, so the overall speed of your group will be higher.

To get ahead of your competitors at the finish line, watch them along the course, how their skis roll on the slopes compared to yours, how they pass the flat and mountain sections of the route, determine the strengths and weak sides rivals and make a decisive acceleration in a place advantageous to you. But remember, other participants can also look at you and use your weaknesses against you.

Taken together, good physical preparation, well-thought-out tactics, good skiing and quality nutrition over the distance will lead you to high results!

The sequence of movements in the half-skate move is as follows:The skier glides on the supporting leg (ski). The ski of the pushing leg is brought to the supporting leg and placed on the snow so that the boot is next to and slightly in front of the boot of the supporting leg.

ELEMENTS OF SKI RACING TACTICS - DISTRIBUTION OF FORCES ALONG THE DISTANCE, OVERTAKING, LEADING AND FINISHING GRADES 8-9

Distribution of forces along the distance - a skier masters this tactical skill throughout the training. Students choose the pace of training runs and races taking into account their physical fitness. It is important to teach athletes to choose the optimal speed of movement and to practice this skill well on sections of ski slopes with average competitive speed.

TRANSITION FROM WALKING TO WALKING DEPENDING ON THE CONDITIONS OF THE DISTANCE AND CONDITION OF THE SKI TRACK 8-9 CLASSES.

Let us recall that the answers to the questions of where and under what conditions this or that move is used were given and explained when studying the technique of ski moves. The terrain and the condition of the ski track change many times over the course. Therefore, the skier must be able to cross without loss of speed With one move to another. First, we will explain the use of moves on a ski track that is not prepared for skating.

TRANSITION FROM SIMULTANEOUS STROKES TO ALTERNATING 8-9 GRADES

Transition with simultaneous extension of arms (Fig. 3, 1 - 7). After pushing off with both hands, straightening up, the skier moves his arms forward (1, 2). Next, he pushes off with his leg, for example the right one, and transfers his body weight to the other leg; at this time he places the right stick on the snow (3, 4). With a push of the left leg, the skier pushes off with the right stick, transferring the body weight to right leg(5, 6, 7), places the left stick on the snow and then walks alternately. When transitioning with opposite hands, with the first step the skier takes out the opposite hand and then moves in alternating steps.

ALTERNATIVE FOUR-STEP STROKE. TRANSITION FROM ALTERNATE STROKES TO SIMULTANEOUS STROKES. EXITING FROM A SLOPE AND OVERCOMING A COUNTERSLOPE. 8-9 CLASS

It is used on the plain and on slopes of small steepness with poor support on poles, as well as when transitioning from one move to another. The cycle of movements consists of four sliding steps. With the first two steps, the sticks are alternately brought forward; with the last steps, alternate push-offs with the sticks are made. Sliding steps are performed in the same way as in an alternating two-step move. The sticks are carried forward in a straight line motion, which helps maintain and increase the sliding speed due to the inertia force of the swing. In terms of coordination, this method is one of the most complex (Fig. 1, 1 -8).

SKI TRAINING IN 8-9 CLASSES

Ski lessons in 8-9 classes differ primarily in their training focus. To successfully prepare for the test educational standards, boys and girls need to perform a fairly large amount of training work on the training track, mostly of variable intensity. This is eloquently evidenced by educational standards.

SKI ONE-DAY HIKES WITH CHILDREN IN THE FOREST

We made a decision, today we are going to the forest for the whole day skiing, we will definitely take the child with us, especially if he is already five years old. Next time he will serve as a great motivator for us adults, since he will definitely enjoy this trip. You just need to organize everything correctly; skating experience can be acquired directly fromforest on the ski track.

::skiing games::

Outdoor skiing game “Take a seat”

Rule.

Outdoor game: “Shark Attack”
The game is played in a limited area. A “shark” (driver) is selected from among the strongest participants. All other participants (fish) take off their sticks, place them in the center of the area and run away. At the signal, the “shark” begins to catch the “fish”. Anyone who is attacked by a “shark” becomes a “baby shark”. He takes his sticks and also begins to catch “fish”. The game ends when the last fish is caught. You can only kill players with your hand.

Outdoor game: “Tag on the hill”
This game is similar to tag, but is played on a hill. The main purpose of the game is to improve the performance of descents, turns, braking and ascents.

Outdoor game: “Cossacks-robbers”
A “prison” is marked on the site, which should be located near the wall (fence). All players are divided into two groups (“Cossacks” and “robbers”). The robbers scatter around the site and after 1 minute the Cossacks begin to catch them. The Cossack takes the greasy robber to prison. The robber goes on his own and does not resist, and the Cossack only accompanies him. If, during the escort, the Cossack runs away without bringing the robber to prison, he is considered free. In prison, robbers are located along the wall and cannot move. At least one Cossack should be in prison, because... robbers can help out those in prison. If a free robber runs into prison and insults the robber sitting there, he becomes free. At the same time, the freed one can also free other robbers. The game ends when all the robbers are sent to prison.

Outdoor game: "Hunters and ducks on skis"
Content. The game is played in a limited area, beyond which you cannot travel. Several hunters are selected, the rest are ducks. At the signal, the ducks “scatter” around the site. At the second signal, the hunters go out to “hunt”. One player has a ball in his hands. You can only throw it from a standing position. Another player drives up to the bounced ball and throws the ball from that spot. The game continues until all the ducks are shot. The greasy duck leaves the site.

ABSTRACTphysical education lesson ski training in 8th grade

ABSTRACTphysical education lesson on ski training in 5th grade

Abstract game lesson ski training in 5th grade

Main focus	Classes

To master those	Transition with simultaneous	Moving from move to move
nicks-ski ho	alternating moves on	depending on the
Dov	variables. Overcome	catching the distance and
	lifting and	ski track conditions.
	obstacles. Pro-	Elements of tactics
	walking distance	cross-country skiing: race
	up to 5 km (girls) and	distribution of forces, leadership
	up to 6 km (boys)	overtaking, overtaking, finishing
		shirovanie, etc. Pro-
		walking distance
		up to 5 km (girls) and
		up to 8 km (boys)
Main focus	Classes

For knowledge about physical culture	Rules for conducting independent studies. Peculiarities physical training skier Basic elements of tactics in cross-country skiing. Competition rules. Safety precautions during classes skiing. First aid for injuries and frostbite

Elements of martial arts

IN high school Students must consolidate what they have previously mastered, as well as learn new techniques for fighting while lying down and standing. The result of training and the criterion of what is learned is the ability to lead; training fight (Table 21). As in grades 8-9, material on types of martial arts should be widely used for the diversified development of coordination skills (orientation in space, speed of reaction and formation changes). motor actions, balance, vestibular stability, ability to voluntarily relax muscles, differentiation of power parameters of movement) and conditioning (strength, power endurance, speed-strength) abilities. During this period, the associated improvement of complex martial arts techniques and the development of corresponding coordination and conditioning abilities are enhanced.

To master the program material, you can set aside the entire lesson or include elements of martial arts when covering the material in other sections, especially gymnastics. Considering the limited time allocated to the basic part for deep mastery of this type, part of the variable part, as well as extracurricular and independent studies, should be used. Along with boys, the martial arts section can be mastered by girls who have shown interest in it.

Table 21 1

Program material on martial arts elements

Main focus	Classes

To master the technique of mastering techniques	Self-insurance techniques. Wrestling techniques lying down and standing. Training fight
Main focus	Classes
10 11
To develop coordination abilities	Completed material on martial arts techniques, outdoor games such as “Strength and Agility”, “Wrestling of Horsemen”, “Fighting Two Against Two”, etc.
To develop strength abilities and strength endurance	Strength exercises and martial arts in pairs
For knowledge about physical culture	Independent warm-up before the fight. Rules for competitions in one of the types of martial arts. The influence of martial arts training on the development of moral and volitional qualities. Safety precautions. Wrestler hygiene
To master organizational skills	The ability to referee a training fight of one of the types of martial arts
Independent studies	Exercises in pairs, mastering belay techniques, outdoor games. Self-control when practicing martial arts

Swimming

In schools where there are conditions, the stage of in-depth consolidation of the covered material continues, aimed at acquiring the skill of reliable and long-term swimming in deep water. At the same time, new elements for mastering applied swimming are included (Table 22). Swimming lessons can be alternated with lessons in other sections, conducted as separate courses, and also taken outside the grid training sessions and carry out in open waters, observing safety rules.