Theoretical part with illustrations
(in accordance with the TMC Physical Education 5-11 classes according to the program,).
Explanatory note
Ski moves are alternate and simultaneous. When skiing, pushes are performed first with one and then with another stick. Such ski moves are called alternating. When the skis glide well on the snow, it becomes necessary to push off with two sticks at the same time. This increases the sliding speed. Such ski runs are called simultaneous.
An alternating two-step move (Fig.) is performed as follows: with a step of the left foot, the right stick is brought forward, at the same time a push is made with the left hand and right foot - the weight of the body is transferred to the left foot. The right leg after the push relaxes and by inertia goes back and up, raising the heel of the ski. At the same time, the torso is tilted forward, the right hand finishes moving the stick forward, the hand is at shoulder level. From this position, the skier prepares to take the next step. Continuing to slide on his left foot, he puts his right stick with pressure on the snow and pushes off with it. With the simultaneous pulling up of the right leg and transferring the weight of the body to it, the left hand continues to be carried forward: the sliding occurs on the right ski. The cycle of the move is completed and is repeated in the future.
Simultaneous stepless running (Fig.) is used when moving downhill and on the plain, on rolled sections of the ski track, with good support for sticks and excellent glide. Moving with this move, the skier is simultaneously strongly repelled by sticks. Sliding on both skis, he brings both sticks forward and up, then quickly puts them in front of the toes of his boots and pushes off strongly. At the same time, the trunk leans to a horizontal position.
The half-herringbone rise (fig.) is performed as a stepping step. In this case, the toe of the lower ski is retracted to the side, and the ski itself is placed on the inner edge. The upper ski continues to slide in the direction of travel, the arms move in the same way as in an alternate two-step course. This method is used on non-steep slopes.
Plow braking (Fig.) is used for straight descent (straight down). When braking with a “plow”, pressing the heels on the skis and squeezing the knees, the rear ends of the skis are pushed apart, and the socks are brought together. Skis are placed on the inside ribs. Sticks are held close to the knees, behind.
The stepover turn (fig.) is used to change direction when driving over rough terrain.
When descending from the slope in the main stance, the skier transfers the weight of the body to the outer ski, and moves the inner one with the toe in the direction of the turn. The stepover is made by energetic repulsion of the outer ski, after which it is quickly attached to the inner one.
Repetition of an alternating two-step move. On a ski track with a slope of 3-4 °, alternate sliding on one and the other ski; alternately sliding on one or the other ski on a flat track without sticks, focusing on a strong, finished push, active extension of the fly leg and late transfer of body weight; moving in a sliding step with swinging arms, holding sticks in the middle. Execution of the stroke in general in good sliding conditions.
Simultaneous double step
(rice.). The cycle of movements consists of two sliding steps and a simultaneous repulsion with sticks on the second step. After the end of the push with the hands, the skier slides by inertia.
The herringbone climb (fig.) is used on slopes of 20-30 °. With this lift, the skis are placed on the inner ribs. The skier alternately steps over, transferring the heel of a raised ski over the heel of another, standing on the snow. Sticks for support are placed on the sides and behind the skis. With an increase in the steepness of the slope, the toes of the skis are bred even wider, and the skis themselves are placed even more on the edges, and the support on the sticks also increases.
Braking "emphasis" ("semi-plow") (Fig.). The weight of the body is concentrated on the upper ski, sliding on the outer edge. The lower ski, unloaded from the weight of the body and set at an angle to the direction of movement, “combs” the snow surface with its inner edge, creating braking.
Turn "emphasis" (Fig.). When the braking ski is moved forward and loaded with the weight of the body, a turn occurs.
Exercises to improve the alternating two-step move:
1. Gliding step without sticks: landing (1 - accept the landing, 2 - straighten up); transfer of body weight from ski to stick; sliding step with hands behind the back; sliding (arms lowered down) with simultaneous extension of arms, with alternating extension of arms - “scooter” (squat, repulsion, roll).
2. Sliding step with sticks: imitation of alternating work of hands in place, holding the sticks by the middle; skiing with active swinging sticks; skiing with sticks on the snow.
3. Movement by alternating two-step progress along the track.
Simultaneous one-step skating promotes the development of high speed and is used on uphills, plains, gentle descents for the purpose of acceleration - acceleration. The cycle of the move consists of two sliding steps, each of which includes: pushing off with the foot (right and left), simultaneously pushing off with the hands and sliding. The initial take-out of the sticks and their placement on the snow create a support that prevents the skis from slipping. Next is repulsion with a stick. Without finishing the repulsion with one hand, you should start repulsion with the other.
Overcoming bumps and depressions. Before the hillock, you need to straighten up a little, at the moment of hitting the hillock - sit down, and moving down from it - straighten up again.
In front of the hollow, you need to take a low stance to avoid a jump. When driving through a depression, straighten up, and when leaving it, sit down again. To maintain stability on the slopes when encountering depressions, pits, hillocks, an important condition is the contact of skis with snow. To do this, the skier uses springy movements with his legs and balancing movements with his torso and arms.
Downhill skiing technique requires maintaining balance and stability in the appropriate stance - basic, high, low (Fig.).
When descending in the main stance, the legs are spaced to the width of the ski track and slightly bent at the knees. For better stability, one ski is pushed forward. It is more convenient to make turns and brakes from the main rack, it is often used for straight descents.
A high stance serves to reduce speed by increasing air resistance, as the legs and torso are more straightened.
A low stance helps reduce air resistance and increase speed. The body with a low stance is significantly tilted forward, the legs are strongly bent.
All racks are preliminarily studied on the spot, then they begin to master them on open and gentle descents from the main rack.
Simultaneous one-step move. High-speed (starting) option. This option differs from the one studied earlier in that, having completed the push with the hands and straightened up while sliding on two skis, the skier begins to push off with his foot and bring his arms forward. These actions occur simultaneously, i.e. the end of the push with the foot coincides with the end of the extension of the hands. This is followed by free sliding, which ends with the setting of sticks. Sticks are placed on the snow at an acute angle, and immediately with a simultaneous active forward inclination of the torso, repulsion by them begins (Fig.). The step frequency in the high-speed version is 20-30% more than in the main one.
Skate run. In recent years, skiing has become widespread. It is not advisable for schoolchildren who do not have the appropriate preliminary physical training to move around this course for a long time. You must first master the classic ways of skiing, and only then learn skating.
You can not use this move on every track. The distance for skating must be specially prepared. The width of the route is at least 2.5 m, it must be tightly rolled.
Skating also has special requirements for ski equipment. Skis should be 10-15 cm shorter than those that correspond to the height of the skier, while poles, on the contrary, should be 5-10 cm longer. Skis are completely lubricated with sliding ointment.
There are two options for skating. The first - with bilateral repulsion by skis back - to the side. On flat areas, after each push with the foot, the skier is still pushed off simultaneously with both hands, with small rises - alternately with one and the other hand. The second option is with one-sided repulsion with the foot and a simultaneous push of both hands. Then the skier usually changes the jogging leg (fig.).
First you need to learn how to glide on skis without sticks, alternately pushing off the inner edges of the skis. It is necessary to repel slightly at first, then more and more strongly. It is important to achieve a clear transfer of body weight from foot to foot. Then, simultaneous repulsion with sticks is added to the pushes of the legs. In conclusion, skating is learned with alternate repulsion with sticks.
Exercise (fig.)
It should be remembered that the sharper the angle between the push and slide skis, the higher the speed. The ideal skating is running on almost parallel skis.
Skating technique should be practiced at low speeds. Only by feeling the coordination of the movements of the arms and legs to the end, you can increase the speed.
In order to master skating, you need to develop flexibility, strength endurance and other physical qualities, so even in the summer you need to do preparatory exercises.
Plow braking. It is used for straight descents and allows you to simultaneously brake with both skis. To do this, the backs of the skis need to be spread apart, the socks connected, the outer edges of the skis should be raised, and the inner ones should be loaded somewhat. The skier slightly reduces the slope of the body, then leans back so that when braking, he does not fall forward. Hands with sticks are slightly extended forward, brushes are brought together. Breeding skis is carried out by smooth pressure of the heels of the boots outward. The angle of breeding skis and the steepness of tilting depend on the speed of the skier on the descent, the nature of the snow cover, braking (Fig.).
Alternate four-step move.
It is complex in rhythm, coordination of the movements of the arms and legs (two repulsions with the hands - four steps). With a step of the left and a push of the right foot, the right hand is extended forward (Fig. a). With a step of the right foot forward, the left stick is carried out with the ring back, and the right malka with the ring forward. Sliding on the right foot, the left stick takes out - with and the ring forward (Fig. b, c, d, e). With the third step (of the left foot), the right belly is placed on the snow and repulsion begins with it. The push with the right hand ends (Fig. f, g). With the fourth step of the right foot, the left stick is famous for the snow and repulsion is performed with the left foot, the push with the left hand ends (Fig. h, i, k).
The transition from alternating to simultaneous moves is carried out in the following ways.
Transition without a step. After the end of the push with the left foot, the student slides on the right, the left hand is extended forward, with a quick movement the right hand catches up with the left, both sticks are placed on the snow at the same time, and they push away (Fig.
Going through a step. The student completes it in one step. Having finished the push with his left foot, he slides on his right, his left hand in front, the ring of the stick is sent from himself. While sliding on the right leg, the arm of the same name is brought forward. After the end of the slide, the push with the right foot begins, during which, and during the transition to the slide on the left leg, both sticks are prepared for setting on the snow in order to push with both hands at the same time. With the sticks placed on the snow, a simultaneous push with the hands is performed, and the right leg is attached to the supporting one (rice).
Overcoming the counterslope.
To overcome the oncoming slope, several options for movement are used. If the oncoming slope is small, then to reduce the braking of the skis, they act as when entering a hillock - they move from a high stance to a low one. When leaving after descending on a high (steep) oncoming slope, it is necessary for stability, remaining in the middle stance, to push one leg forward more strongly, leaning back. As the skis stop, the body moves forward again.
In addition to the new training material, at 8— you will continue to learn and improve previously mastered skiing techniques: simultaneous one-step move, simultaneous no-step move, alternate two-step move, climbing, descending, braking and overcoming obstacles
Transition from simultaneous moves to alternating
Direct transition (picture above). This method is used when using the main method of a one-step simultaneous move - with the removal of sticks in rings forward (Fig. a-d), i.e., a slow method. Simultaneously with the push with the right foot, the skier prepares the right stick for setting on the snow. While sliding on the left leg, he begins to prepare the left stick for setting (Fig. e). First, he pushes with the right stick (Fig. f, g; h), then with the left (Fig. i).
The transition with rolling (rice) is faster, because it is used in the high-speed version of a one-step move, when the sticks are placed at an acute angle to the snow. During the rental on the left ski, the poles are held on weight, the right pole is prepared for setting on the snow (Fig. 45, a-d). Then they push with the right (Fig. 45, g, h), simultaneously bringing the right leg forward and placing the left stick on the snow (Fig. 45, i). Further, you can already move freely in alternating moves.
Transition with an unfinished push with one stick (fig.). After simultaneous repulsion with sticks, when the hands approach the supporting leg (Fig. 46, o, b), the arm of the same name quickly comes forward (Fig. 46, c). At this time, the other hand completes the repulsion started earlier (Fig. 46, d). In this case, the skier comes to the position of a two-step alternating course (Fig. 46, e). This method is the fastest and most economical.
Overcoming climbs and obstacles on skis
When using skis on hiking trips and in military affairs, the ability to overcome obstacles encountered on the ground - barriers, ditches, ditches, forest blockages, etc. becomes important. In the absence of vertical obstacles - walls, fences - it is necessary to build them in a suitable place from the ground, stones, wooden poles or boards.
,
Stepping over a small obstacle straight and to the side (fig. a). Having stood on the edge of the ditch, the skier takes a wide step to the opposite side, bringing forward the opposite stick. Then, pushing off with the other hand with the help of a stick, he carries the second ski, lifting its toe up.
By stepping to the side, narrow depressions in the snow are overcome, as well as stones, tree trunks lying on the snow and other obstacles that are not high above the snow. Standing sideways, leaning on a stick, the skier carries the ski, holding it horizontally, puts it on the snow and puts another; to maintain balance at this moment, he leans on the second stick.
Jumping to the side (fig. b). This method is used in cases where the obstacle is so wide that it is impossible to simply step over it. Before the jump, they squat a little on the push leg, raising the other, and, giving the body in the direction of the jump, send it to the side with a swing movement. Simultaneously with the push, the legs are strongly repelled also by the hand with the help of a stick.
Climbing on horseback, sitting and sideways (fig. c). By climbing on horseback, they overcome obstacles up to 1 m high, on which you can sit down without removing your skis. Standing sideways to the obstacle, the skier carries one ski over it, sits on horseback and, leaning on sticks, transfers the weight of the body to it, then pulls the second ski over the obstacle. The skier sits on higher obstacles by jumping, then, leaning from behind with his hand on the sticks or on the obstacle, bends both legs and transfers the skis over the obstacle, finally turns the skis along the obstacle and jumps off. On even higher obstacles (up to 150 cm), the skier, having jumped up with support on a stick, first lies sideways, then in this position he transfers the skis, turning them along the obstacle, and, leaning on the snow with a stick, jumps. When overcoming solid obstacles above 1.5 m, skis are usually removed.
Non-continuous obstacles (fences, blockages, etc.) are overcome by climbing or crawling.
Crawling (fig. d) overcomes obstacles in which there are gaps at least 40 cm wide (fences, blockages, gaps in the walls, etc.). In this case, the skier, as when stepping over, first brings one arm with a stick and a leg with a ski into the gap, then leans strongly and sticks his body through. Further, leaning behind an obstacle on a stick, pulls up the other leg with a ski.
Crawling (Fig. e) is used if there is a gap of sufficient size between the obstacle and the snow. It can be increased by raking snow.
If the obstacles are such that the skier’s path of movement when overcoming them is directed from top to bottom, in the simplest cases, for example, when descending from the wall of the ditch, they use the “ladder” descent, obliquely, zigzag (with turns after stops), slipping sideways. In more difficult conditions, for example, when overcoming cliffs, jumping sideways (fig. e) with a turn with a stick (fig. g) or sliding down on one side is used. With an obstacle depth of more than 3 m, if the slope is very steep, it is better to take off the skis.
Gentle, low- and medium-sloping slopes are usually overcome by an alternating two-step course, and gently sloping and low-sloping slopes are almost always in a sliding step, medium-sloping slopes are stepped. Very short climbs (bumps) can be overcome on the move. To do this, approaching the rise, gradually increase the speed, and then try to run the entire rise as quickly as possible.
On steep and steep slopes, you have to spread your skis with your toes to the sides. But if slippage is insignificant, for example, when climbing obliquely, it is enough to focus on one ski - to go “half-tree”. Very steep slopes are overcome with side steps.
Medium-length climbs should be done evenly, but at a faster pace than on the plain. Despite the fatigue, it is recommended not to take breaks and not to reduce efforts, because then there will be a descent and strength will be restored.
On long climbs, you can combine an alternating two-step move with a four-step move, changing them every 8-10 cycles of movement. Skipping hand pushes makes it possible to do more rare, but powerful repulsions with sticks and at the same time speed up steps.
The transition from run to run, depending on the conditions of the distance and the condition of the track
The ability to use different methods of skiing, taking into account terrain conditions, sliding conditions, the degree of fatigue of the skier and other factors, is one of the important moments of tactics.
In the lightest conditions - the terrain is flat or with a slight slope downhill, the glide is good - a simultaneous stepless or one-step move and a combination of them are used.
When driving on flat terrain or in a place with a slight rise (up to 3 °), with good or satisfactory sliding, the combination of an alternating two-step move with a simultaneous one-step move gives the highest speed. Not only an alternating two-step move is used, but sometimes a four-step move.
In conditions of medium difficulty - with good sliding on slopes up to 8 °, with an average - up to 5-6 ° - the highest speed is achieved by a combination of an alternating two-step move with an alternating four-step move, as well as a combination of alternate footwork with simultaneous pushes with sticks. They switch to running under worse sliding conditions and a steeper slope.
In difficult conditions, for example, with a slope of 8-15 °, if the sliding of the skis and their adhesion to the snow is good, a two-step alternating course is used with frequent steps. But with a steepness of 12-14 °, when the grip of skis with snow is insufficient, they switch to a “half-herringbone” or “herringbone”.
Under very difficult conditions, for example, when climbing with a steepness of more than 20 ° or with very poor gliding, even with a less steep slope, skiers use exclusively stepping, as well as "half herringbone" and "herringbone".
On sections of descents at a speed of 8-10 m / s, skiers usually resort to repulsion with sticks, but at a higher speed this is useless. On long gentle and low-sloping slopes with a flat surface, an aerodynamic stance is used. On heavily crossed and poorly visible slopes - a high stance.
Elements of skiing tactics
Distribution of forces over distance. The best results are achieved with a relatively even distance. fluctuations
intensity should not exceed 3-5% in either direction from its average.
Sharp accelerations, as a rule, worsen the performance of the skier, since in this case there is a discoordination of the activity of the motor apparatus, respiratory and circulatory organs. The respiratory and cardiovascular systems adapt to the new rhythm of work with some delay (from 5 to 10 s). When working within the optimal zone, various functional systems seem to be tuned to a single working rhythm.
It is very important to find the right starting pace for the race. It is recommended to start the race at once in full force only for well-trained skiers. For a rider who is not well trained, it is better to go with an intensity below average at the beginning.
For the layout of forces, the order of exit from the start is of great importance. In the most favorable conditions are the skiers who got the last numbers by lot. It is easier for them to follow the opponents. For riders who start number one, it is recommended to go according to their own distribution of forces, controlling the uniformity of the course along the segments of the distance; or gain an advantage immediately after leaving the start. The first option is called the tactic for the best result of the second - the tactic of separation.
Ways to deal with opponents. When opponents start in the same pair or after two or three numbers, during the race they can see each other. Methods of tactical struggle in conditions of direct contact can be divided into three groups.
The first group includes tactical wrestling techniques in double and general start. The first technique is to get ahead of the enemy in order to get ahead or get into the parent group. The second technique is to skip some of the participants forward. With a pair start of a strong opponent, it is beneficial to skip ahead, since it is easier to follow him.
Techniques of the second group are used in cases where the enemy is in front. Having caught up with the skier walking in front or, conversely, letting the participant go ahead, one must try not to let him go, but to stay as close as possible. Following the opponent, one should try to study his strengths and use his mistakes. The skier should strive to make the leader of the starting pair, and if the opponent has the same idea, and he does not go for this technique, skip ahead at the first opportunity. If the skier sees that the enemy is weaker in strength, he should be bypassed immediately.
The last tactic related to this type is overtaking by a throw. If the rider in front does not show signs of heavy fatigue and does not want to let the skier following him forward, he can only be bypassed with a strong throw.
There are certain rules that should be followed when overtaking. For example, it is advantageous to bypass the opponent in the area where the skier has an advantage, at the moment when the opponent is visibly tired. Before overtaking, you should take a break: switch to simultaneous moves, try to go more freely, and then make a confident, strong throw. If the fight is for first place, and the opponent is also a strong skier, you need to get around him where it is not beneficial for him (for example, on a mountain or in deep snow). On the rises, it is more profitable to bypass the enemy not immediately. It is better to follow the entire ascent and only go around at the top in order to be the first on the descent.
The techniques of the third group are used in those cases of tactical combat when the enemy follows behind.
The first technique is separation from the enemy. If the athlete walking behind glides freely, he still has fresh strength, there is nothing left but to let him go forward. But if it is noticeable that the enemy does not have a significant advantage, you should not immediately miss it. Without waiting for him to come close, speed up a little, slightly break away from the enemy, and when he again makes an attempt to approach, repeat the throw again.
The second technique is a throw at the finish line. An athlete with a speed advantage should not speed up in the middle of a race if he is running at about the same time as his more enduring opponents. Better save your energy for the final throw. With good health, you can start the finishing throw 2-4 lifts before the finish line, and if there is little strength left, before the last lift.
The use of various tactics in competitions pursues the following tasks: to keep the enemy in constant tension, to force him to spend his strength with a constant change of pace, to explore his speed capabilities, to use mistakes, moments of greatest fatigue in order to realize the advantage achieved at the finish line.
Transition with simultaneous extension of arms (Fig. 3, 1 - 7). After repulsion with both hands, straightening up, the skier brings his hands forward (1, 2). Then it is repelled by the leg, for example, the right one, and transfers the body weight to the other leg; at this time he puts his right stick on the snow (3, 4).
With a push of the left leg, the skier pushes off with the right stick, transferring body weight to the right leg (5, 6, 7), puts the left stick on the snow and then goes in alternating motion. When crossing with opposite hands with the first step, the skier takes out the opposite hand and then goes in an alternating course.
The program for the section "Ski training" for boys of the IX class provides for further improvement in the technique of climbing. To this end, it is necessary to repeat the previously completed training topics: the ascent obliquely “half herringbone” studied in grade IV, in grade V - herringbone ascent, in grade VIII - overcoming the counterslope (on the topic “Ascents and descents on skis”).
The topic “Overcoming obstacles” in skiing lessons is taught by both boys and girls. It is necessary for students in cross-country skiing.
By stepping directly over narrow ditches. Having stood on the edge of the ditch, the skier takes a wide step to the opposite side, bringing forward a stick of opposite name. Then, pushing off with another stick, he carries the second ski, lifting its toe up.
By stepping to the side, they overcome stones, tree trunks and other low obstacles. Standing sideways, leaning on a stick, the skier carries one ski over the obstacle, holding it horizontally, puts it on the snow and puts the other ski on. To maintain balance at this moment, he leans on the second stick.
Jumping to the side is used in cases where the obstacle is wide and it is impossible to simply step over it. Before the jump, they squat a little on the push leg, raising the other, and, giving the body in the direction of the jump, send it to the side with a swing movement. Simultaneously with the push with the foot, they are strongly repelled by the hand.
By climbing on horseback they overcome obstacles up to 1 m high, on which you can sit down without removing your skis. Standing sideways to the obstacle, the skier carries one ski over it, sits on horseback and, leaning on sticks, transfers body weight to it, then transfers the second ski over the obstacle.
Sitting climb. On higher obstacles, the skier sits by jumping. Then, leaning with one hand on a stick, with the other on an obstacle, he bends both legs and carries the skis over the obstacle, then, turning the skis along it, jumps into the snow. Higher obstacles (up to 150 cm) are overcome by climbing sideways. The skier, having jumped with support on a stick, first lies sideways, then in this position he transfers the skis, turning them along the obstacle, and, leaning on the snow with a stick, jumps off.
They are used in those cases when there is a gap of sufficient size between the obstacle and the snow. It can be increased by raking snow.
X class. In this class, the program provides for the study of the transition from move to move, depending on the conditions of the distance and the condition of the track; elements of ski racing tactics - distribution of forces, leading, overtaking, finishing, etc .; passing the distance for boys up to 8 km, girls up to 5 km.
The constantly changing terrain, as well as the fatigue that grows when skiing due to monotonous work, require the skier to constantly change moves. The change of moves allows you to more evenly distribute the load on the main muscle groups involved in skiing. In skiing, there are several ways to transition. The expediency of their use depends mainly on the specific conditions of the section of the route and on the technical preparedness of the skier.
In the practice of cross-country skiing and tourism, several methods of transitions from simultaneous to alternating moves are currently used: transition with a rental, direct transition, etc. For transitions from alternating two-step to simultaneous, transitions without a step, through one and two steps are used. The main requirement is to move to another move without losing time, without unnecessary movements, and even more so without stopping in the rhythm of moves. Loss of time, at least 0.1 s with each transition (and how many times a skier has to change course in a 15 km race!), Can result in a loss of up to several tens of seconds.
When switching from an alternating two-step move to a simultaneous one, it is most expedient to use a transition without a step (the fastest) and a transition through one step.
A transition without a step is performed as follows:
1. Single-support sliding on the right ski, but the left stick, unlike the alternating two-step one, is not placed on the snow. The left leg also lingers in the extremely rear position.
2. The slide continues, but the skier quickly brings forward his right hand with a stick.
3. The swinging movement of the left leg forward begins and the movement of the right hand ends.
4. The sticks are simultaneously placed on the snow and repulsion begins with the “bulk” of the body.
5. The push with sticks continues, the fly leg approaches the supporting leg.
6. At the same time, the push with the hands ends and the foot is attached. The skier thus switched to a simultaneous move. Most often, such a transition is performed with good sliding.
The transition from an alternating two-step stroke to a simultaneous one-step stroke is performed as follows:
1. Single-support sliding on the left ski in an alternating course.
2. The slide continues. The right hand brings the stick forward with the ring. Carrying out the left stick with a ring back.
3-5. A push with the left foot, the left stick catches up and joins the right before putting them on the snow.
6. After the end of the push with the left foot, the sticks are simultaneously placed on the snow and repulsion with two sticks begins.
7. The simultaneous push with two sticks continues.
8. With the end of the push with sticks, the fly (left) leg is attached to the supporting one, and the skier can continue moving with any simultaneous move.
These methods allow you to change ski moves without delay. Students who have mastered each move separately master them quite easily. Exemplary demonstration and explanation allow students to master the movement pattern after several attempts. Further improvement continues on the training track with such a micro-relief and sections with different sliding conditions that it dictates the need for frequent transition from run to run.
When making transitions, schoolchildren encounter the following main mistakes: lack of coordination of movements in the removal and setting of sticks on the snow with repulsion with legs; lack of continuity, fusion of movements, sometimes slowing them down, which leads to a violation of the rhythm; a weak push with the hands at the moment of transition from move to move.
To eliminate these errors, it is necessary to repeat the methods of moves, perform all movements in divisions under the command of the teacher. In the future, minor errors are eliminated when moving along the training track.
When switching from a simultaneous move to an alternating two-step, it is most advisable to use a direct transition. It is the most effective and at the same time quite successfully mastered by schoolchildren.
1. After the end of the simultaneous push with the hands, the skier slowly straightens up and brings the poles forward.
2. Continuing to slide on two skis, the skier, transferring body weight to the right leg, prepares for the push.
3. With a step with the left and a push with the right foot, the right stick is prepared for setting on the snow, and the left one continues to be brought out in a ring forward.
4. After the end of the push with the right foot, the skier slides on the left ski, the right stick is placed on the snow, the left stick continues to move forward with the ring.
5. Continuation of sliding on the left ski, the beginning of repulsion with the right hand, the swing of the right leg forward.
6. The right hand finishes the push, the left stick is lowered and prepared for setting on the snow, the left leg is in the squat position before the final phase of repulsion.
7. The right hand has finished the push (the hand and the stick form a straight line), the left leg is finishing the repulsion, the left hand is prepared for setting on the snow. At the next moment, with a push of the left hand, the skier switches to an alternating two-step move.
Direct transition is used, as a rule, during the transition from simultaneous one-step (basic variant) or from simultaneous stepless to alternating two-step, but can be successfully used in other cases. The technique for teaching this transition method is the same as for teaching transitions to simultaneous moves.
In the event that students are not confident enough in mastering the methods of transition from move to move by a holistic method, it is advisable to first perform all movements divided into counts. At first, after each movement, you can make a short stop to control the adopted position; then all movements are performed together, the speed of movements gradually increases. Further training and improvement take place on the training circle and the training track. It is advisable to lay the training circle on a site with a slight (2-3 °) slope.
In the future, on the training track, it is necessary to choose the terrain in such a way that it repeatedly stimulates the change of moves.
List of used literature:
It is used on the plain and slopes of small steepness with poor support on sticks, as well as during transitions from one move to another. The movement cycle consists of four sliding steps.
With the first two steps, the sticks are alternately brought forward, with the last steps, alternate repulsions are made with the sticks. Sliding steps are performed in the same way as in an alternate two-step move. The sticks are carried forward in a straight motion, which helps to 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 difficult (Fig. 1, 1-8).
At the first step (for example, with the right foot), the left hand is brought forward, but the stick is not yet put on the snow (1). During the next step, the left foot takes out the stick, which is held in the left hand, with the ring forward and takes out the right (2, 3). The arm at this time is strongly bent at the elbow. At the third step, they push off with the right foot with the left hand, and put the right stick on the snow (4, 5). At the fourth step, the left foot is repelled by the right hand, and the left hand begins to be carried forward (6, 7, 8).
At the “take-away” command, the sticks are brought forward along with the steps, at the “push-push” command, they are repelled alternately with sticks.
The transition from alternating moves to simultaneous.
Ski moves change due to changes in the terrain and in order to switch the load from one muscle to another.
The transition from alternating to simultaneous stroke can be done in one step (Fig. 2, 1 - 8). After the end of the push, the skier slides, for example, on the left ski with the right hand extended forward and begins to bring forward also the hand of the same name as the supporting leg, i.e. the left (1, 2). After the end of the push with the left foot, both sticks fall on the snow (5, 6). The body weight is transferred to the right leg, the skier starts the push with his hands, as is done with a simultaneous move (7), and completes it with the addition of the left leg (8).
Exit from the slope and overcoming the counterslope.
When leaving the slope, the pressure from below increases, as the height of the overall center of mass of the skier's body decreases. Therefore, at the transition point of the slope to the flat area, you need to bend your legs, and tilt your body slightly back. For the purpose of a more stable balance in the front-rear direction, it is better to push one ski forward, that is, to increase the area of \u200b\u200bsupport on the skis. To avoid falling, the rear ski should be loaded more, thereby shifting the center of mass of the body back. A reserve distance is created, as it were, to compensate for the advanced movement of the skier (relative to the feet), which occurs due to the braking of the skis when leaving the slope.
When entering the counterslope, the pressure from below increases even more, because the height of the center of mass of the body decreases sharply. Therefore, there should be more active bending of the legs and a more pronounced tilt of the body back, as well as a more significant extension of one ski forward. Body weight is concentrated mainly on the rear ski.
X class. The curriculum for the lessons on the section "Ski training" in this class for boys and girls is planned to pass the following training topics: the transition from simultaneous moves to alternating; overcoming climbs and obstacles. In the IX grade, for boys, a distance of 5 - 6 km is provided, for girls - 4 - 5 km.
Training in classic skiing is carried out in the following sequence:
Rice. 1. Alternate two-step strokeMeans: repeated execution of the skier's stance in place.
Guidelines
Performing the exercise, the trainees must master the correct stance of the skier with extreme emancipation: the legs are slightly bent, the weight of the body is transferred more to the front border of the support, the shoulders are forward, the head is kept in a natural position in relation to the body, the back is rounded. When working with your hands, vertical swings should be avoided.
Funds:
Guidelines
Walking skiing is more often used in training to instill elementary skills in skiing.
The stepping step is the main preparatory exercise for feeling the adhesion of skis to snow, mastering the cross-coordination of movements of arms and legs, and specific balance. It is performed under various progressively more difficult conditions:
Moving with a stepping step does not cause any particular difficulties.
It is important to master the following elements:
With the holistic mastering of the stepping step, it is necessary to achieve free sweeping, rhythmic, coordinated movements of the arms and legs with a slight inclination of the torso and complete, brought to automatism, control of the position of the skis, preventing their crossing.
In classes with trained trainees, the study of footwork can begin immediately with the performance of skiing with a sliding step. Performing this exercise, trainees must learn to push off strongly with their legs, straightening them completely at the end of the push, transfer the weight of the body from one leg to another and glide on one ski, confidently maintaining balance.
The basis of the skier's technique is a sliding step, in which movements are combined into two characteristic actions - repulsion and sliding. To feel skis sliding on snow, to maintain balance on a sliding ski, to master single-support (free) sliding, coordinated pushes and swings of arms and legs, simple exercises are used (the skier’s stance is the starting position for all exercises):
When performing these exercises, it is necessary to achieve the correct combination of the work of the arms and legs. The extension of the arm forward should coincide in time with the extension of the opposite leg. The lower end of the stick does not overtake the brush of the same hand. Pushes with sticks are made with a gradually increasing effort until the arms are fully extended. These exercises are best done by sliding down a slight slope and with good support for sticks.
Funds:
Guidelines
With further improvement of the technique of movement by an alternating two-step move, an optimal ratio of the length and frequency of steps is established, the ability to modify the technique is instilled, in accordance with the conditions of sliding. Experience is gained in the most rational use of an alternating two-step course, depending on the terrain, the condition of the track and other conditions.
Typical mistakes:
Ways to fix errors:
Rice. 2. Simultaneous stepless running Means: imitation of a stepless move in place.
Guidelines
Trainees must learn the correct postures of the skier, characteristic of the individual phases of the stepless move, and the correct sequence in the work of the body and arms.
Means: movement without steps.
Guidelines
The initial study of the stepless move is carried out under facilitated conditions with a focus on the consistent mastery of individual elements of technology.
First, focus on the correct removal of the sticks and placing them on the snow, then on the push until the arms are fully extended and with the active participation of the body.
Means: moving without steps in various conditions (even sections of the ski track, moving downhill, overcoming icy areas, etc.) and at different speeds.
Guidelines
Improvement must have a rational application of the move depending on the conditions. It is important to learn how to use the stepless move in combination with other moves, without breaking the rhythm and without reducing
movement speed.
Typical mistakes:
Ways to fix errors:
Rice. 3. Simultaneous two-step stroke 1. After the end of the simultaneous push with the hands, the skier slides on two skis in a bent position and, slowly straightening up, begins to carry the sticks forward.
2-3. Having concentrated the mass of the body on the left leg, after a preliminary slight squat, the skier takes a step forward with the right, continuing to take out the poles. After the end of the push with the left foot, the sliding on the right begins.
4-5. Having previously transferred the body weight to the right ski and after squatting, the skier pushes off with his right foot; sticks at this time are brought forward by rings and placed on the snow.
6. At the end of the push with the foot, the sticks come to the working position (at an acute angle forward) and repulsion by the hands begins.
7. Pushing off with hands and sliding on the left ski continues. At this time, the right leg is brought forward with a continuous swing movement.
8. With the end of the push with the hands, the right leg is attached to the supporting one and gliding begins on two skis. For some time, the skier passively slides on two skis, using the gained speed.
Then the cycle of movements is repeated.
Means: imitation of a two-step move.
Guidelines
The exercise is performed in order to teach students the correct combination of movements in a two-step course. It is broken down into divisions.
Starting position - finished push with sticks.
Depending on the sliding conditions, pushing with sticks can be performed or only indicated (carrying them over the snow).
Funds:
Guidelines
The main thing in moving with a two-step move under the count is to teach trainees the correct combination of two sliding steps with repulsion with sticks. When they have mastered this, they proceed to the execution of the move as a whole without
accounts. At the same time, attention is consistently focused on:
Attention should be paid to the wide rolling steps and the completeness of the repulsion with the legs.
Means: two-step movement on diverse terrain under various conditions of snow cover and sliding.
Guidelines
Trainees acquire the skills of expedient application of the stroke depending on the terrain and sliding conditions. At the same time, it is important to learn how to switch from a two-step move to an alternating two-step and,
on the contrary, without reducing the speed and without disturbing the rhythm of movement.
Typical mistakes:
Ways to fix errors:
Rice. 4. Simultaneous one-step move (basic option) 1. After the end of the hand push, the skier slides on skis.
2. Slowly straightening up, brings the sticks forward.
3. Having previously transferred the body weight to the left leg, the skier performs a push with the left leg at the same time as placing the poles on the snow.
4. At the end of the push with the foot, the repulsion with the hands begins, which is performed in the same way as in other simultaneous moves.
5-6. The skier slides on the right ski, continuing to push with his hands. The left leg is moved forward with an active swing movement and is attached to the supporting leg at the end of the push with the hands.
7. The hand push is over, the skier glides on two skis.
Means: imitation of a one-step move.
Guidelines
When learning this move, the main thing is to master the correct combination of movements. For this purpose, an imitation of a one-step move in place is used. The exercise is performed first in divisions, then together.
Starting position - finished push with sticks.
Funds:
Guidelines
To facilitate the exercise, they should be studied first on a ski track going down a slight slope and with good support for sticks, then on level ground. The main thing when performing a one-step move under the count is to teach the correct combination of one sliding step with repulsion with sticks, and then proceed to the execution of the move without counting.
When performing a move as a whole, the attention of trainees is concentrated on the correct removal and placement of sticks on the snow, on the completeness of pushes with sticks with the active participation of the body, on the correct rhythm of movements.
Means: one-step movement on diverse terrain under various snow conditions.
Guidelines
Typical mistakes:
Ways to fix errors:
Rice. 5. Simultaneous one-step move (high-speed version) The cycle of movement begins with a push-off with the foot and the simultaneous removal of the sticks forward, followed by a roll on the supporting leg. After a short pause (rolling), a push with the hands is performed with the simultaneous attachment of the fly leg, followed by a longer second roll. This option allows you to quickly pick up speed, it is often used at the start, so it is sometimes also called the starting one. The high-speed version of the simultaneous one-step move has been increasingly used in cross-country skiing competitions in recent years. Skiers, switching to this move if necessary, can significantly increase the frequency of movements and, in a short period, immediately noticeably increase speed compared to the main option.
Means: Simulation on the spot.
Guidelines
Starting position - finished push.
Funds:
Means: one-step travel on various terrain under good glide conditions.
Typical mistakes: the same as in the one-step move (basic option).
Ways to fix errors: execution of a one-step move on divisions under the account and with good sliding.
Rice. 6. Alternate four-step move 1. On the first step with the right foot, the left foot finished repulsion, the left hand with a stick is brought forward (rings back). The skier proceeds to slide on the right ski.
2-3. On the second step (left foot), the right hand with a stick is brought forward with a ring back, and the left hand is brought forward with a ring. Characteristic for this move is the speed position of the sticks at the moment.
4. At the moment of sliding on the left ski, the right stick is brought forward by the ring.
5-6. With the third step of the cycle (with the right foot), the left stick is placed on the snow to push off.
7. Starting the step with the left foot and ending the push with the left hand.
8-9. With the last step of the left foot, the right stick is placed on the snow and the right hand takes off.
10. The push with the right hand is finished, the step with the right foot and the removal of the left hand with the stick begin.
Funds:
Guidelines
Both exercises are performed standing still.
Funds:
Guidelines
Exercises are performed first in divisions, then - together. The starting position is the main stance, the arms are lowered, the lower ends of the sticks lie near the heels of the skis.
After that, the cycle of movements is repeated.
In this exercise, pushes with sticks should not be required, it is enough to put the sticks on the snow and indicate pushes with the movement of the hands back. When performing the exercise together, repulsion with sticks is necessarily included.
Means: movement by alternating four-step course on diverse terrain and in various conditions.
Guidelines
In the process of improvement, trainees must acquire the skills of a more expedient and rational use of the move, depending on the conditions (relief, snow cover, sliding conditions, movement in the bush, etc.). It is important to be able to apply this move in combination with other previously learned moves.
Typical mistakes:
Ways to fix errors:
Funds:
Guidelines
Transition methods should be studied first on the spot, using simulation exercises, then in light conditions and at a slower pace. It is important to teach trainees to move from one move to another without losing speed, without disturbing the breathing and rhythm of movements.
Ways of transitions are useful as a means of improving coordination and accumulating motor experience. They consist of previously learned ways of moving, so they learn
immediately after the demonstration and explanation. The attention of trainees is focused on economy, smoothness and rhythm of movements.
Typical mistakes:
Ways to fix errors: errors when performing transition methods are eliminated by additionally showing the reception, performing the method at a slow pace (sometimes by divisions and counting) with a slight bias.
