The school ski training program provides for students to become familiar with and practice techniques for performing various types of ski moves.

This move is one of the main methods of skiing, used on slopes of small and medium steepness, as well as on the plain under poor sliding conditions. The stroke cycle consists of two sliding steps, in which the skier alternately pushes off with his hands twice.

Phase 1 free single-support sliding on the left ski. It begins from the moment the right ski track comes off the snow and ends with placing the right pole on the snow. The goal of the skier in this phase is to lose speed as little as possible and prepare to push off with his hand. The right leg, after finishing the push-off, bends at the knee joint and, in order to relax, rises along with the ski by inertia back and up. Extending the right arm forward and upward ends with raising the hand to the level of the head. The skier begins to tilt his torso forward and extend his right arm at the shoulder joint, preparing to place the pole on the snow. The left hand initially holds the stick from behind and then begins to lower it down.

Phase 2, sliding with straightening of the supporting (left) leg at the knee joint, lasts from placing the stick on the snow until the start of bending the left leg at the knee joint. In this phase, the skier must maintain and, if possible, increase the gliding speed. The left stick is placed on the snow not much in front of the toe of the boot of the left foot at an acute angle to the direction of movement. This allows you to immediately begin pushing away with it. The skier begins to lower the right leg, bent at the knee joint, and, bending it at the hip joint, bring it to the left leg. With the right foot placed on the snow, the eye is brought to the left as the right ski slides. The left arm, slightly bent at the elbow joint, falls down.

Phase 3 sliding with a squat on the left leg. It begins with bending the supporting (left) leg at the knee joint and ends with stopping the left ski. The purpose of the phase is to speed up the roll. The left leg bends at the knee joint, its shin leans forward. In this phase, the bringing of the right leg to the left ends. With his left hand, the skier begins to accelerate the pole forward. In this phase, it is necessary to quickly bend the leg at the ankle joint, speed up the forward swing of the leg, and increase the pressure with the hand on the stick.

Phase 4: lunge with the right leg and squat on the left leg. The phase begins with stopping the ski and ends with the beginning of extension of the left leg at the knee joint. The skier's goal in this phase is to speed up the lunge. When the left ski stops, an accelerated lunge with the right foot begins, sliding the ski.

Phase 5 push-off with straightening of the pushing (left) leg. It begins with the extension of the pushing leg at the knee joint and ends with the lifting of the left ski from the snow. The purpose of the phase is to accelerate the movement of body weight forward. At the beginning of this phase, pushing off with the right hand is completed by extending it at the shoulder and elbow joints. The angle of inclination of the poles at the moment of their separation from the snow is about 30°. When the left ski lifts off the snow, the second sliding step begins, but on the right ski, the phase structure of movements in which is the same as during the first step.

Movement with this move is carried out only by simultaneously pushing away with the hands. The move is used on gentle slopes, as well as on the plain under good sliding conditions. The stroke cycle consists of free gliding on two skis and simultaneously pushing off with your hands. Cycle length 59 m, duration 0.81.2 s. average speed in the cycle is 47 m/s. pace 5075 cycles per 1 min/ There are two phases in the stroke cycle: free gliding on skis and gliding on skis with simultaneous push-off.

Phase 1 free gliding on two skis. It begins from the moment the poles are torn off from the snow and ends with placing them on a support. The purpose of the phase is to prevent a large loss of ski gliding speed acquired as a result of pushing off with your hands, and to prepare for the next push off with your hands. In this phase, you should not make accelerated upward movements of your arms after the end of the push-off; you must smoothly straighten your torso and move your arms forward and up. Placing the poles on the snow is carried out due to the accelerated tilt of the body.

Phase 2 - sliding on two skis with simultaneous push-off with hands. It begins from the moment the poles are placed on the snow and ends with their separation from the support after pushing off with the hands. The skier's goal in this phase is to increase gliding speed. Currently, the option of simultaneous stepless movement is used. in which the legs move back and forth relative to each other. In the phase of free sliding with arms extended forward, one of the legs is moved back slightly, and the body weight is transferred to the other leg. and when pushing off with your hands, the free leg moves forward to the supporting leg. At the same time, the skier makes a squat with a redistribution of body weight on both bent legs. At the same time, he moves the foot of the supporting leg slightly forward.

This move is used on flat terrain and on gentle slopes with good to excellent sliding conditions. The cycle consists of one kick. Simultaneous pushing off with your hands and free gliding on two skis. In the cycle of the high-speed version of the stroke, six phases are distinguished; the analysis of movements begins with the end of the push-off with the hands.

Phase 1 free sliding on two skis. The phase begins with the lifting of the poles from the snow and ends with the beginning of bending the right leg, which will be a push leg, at the knee joint. If at the beginning of free gliding the body weight is evenly distributed on both legs, then later the skier takes the swing (left) leg back almost a foot, bends it at the knee joint and begins to bring it to the supporting (right) leg. The skier transfers his body weight to his right leg and lowers his arms straight down.

Phase 2 sliding with sitting down. The phase begins with bending the supporting (right) leg at the knee joint and ends when the right ski stops. During this time, the skier bends his right leg at the knee joint by 20°, bringing the tilted shin to a position tilted forward at an angle of 85°. The skier's swing leg catches up with the supporting leg (feet together), he tilts his torso, bending at the hip joint by 57. The skier begins to move his arms forward, bending them at the elbow joints.

Phase 3 lunge and squat. The phase begins from the moment the right ski stops and ends with the beginning of straightening of the right leg at the knee joint. The duration of the phase is 0.030.06 s. The skier can begin the lunge with his left foot before the right ski stops (too early), at the moment of stopping (on time) or after stopping it (late). In this phase, the skier, bending his right leg at the knee and ankle joints, completes the squat. The projection of the center of mass of his body is concentrated on the front of the table. Bending his arms at the elbow joints, the skier continues to accelerate the poles forward.

Phase 4: push-off with straightening of the pushing (right) leg from the beginning of extension of the right leg at the knee joint until the right ski lifts off the snow. In this phase, the skier actively straightens his right leg: at the hip joint 65°, at the knee joint 55°. The push-off ends at an angle of 45-55° with extension at the ankle joint. The skier continues to move the poles forward and upward, raising his hands to eye level. During this time, his torso extends approximately 10° and forms a straight line with the pushing leg.

Phase 5 free single-support sliding on the left ski. The phase begins with lifting the right ski off the snow and ends with placing the poles on the support. Having completed the push-off, the skier continues to move his right leg back and up by inertia, bending it in order to relax the knee joint. He begins to smoothly straighten the supporting (left) leg at the knee joint, and brings the lower leg, tilted forward, to a vertical position. The skier continues to lift his poles upward, and his hands rise above his head.

Phase 6 sliding with simultaneous pushing off with hands. The duration of the phase is 0.20.25 s. The swing (right) leg is not completely brought to the supporting leg, but remains half a foot behind it. The foot of the left leg is extended forward, its shin is tilted back 50° from the vertical, which ensures a rigid (without shock absorption) transfer of the force developed when pushing off with the torso and arms to the sliding skis. The cycle of the high-speed version of the simultaneous one-step move ends by lifting the poles from the snow.

The main version of a simultaneous one-step move

The cycle of the main version of this move has the same phases as in the cycle of the high-speed version, but there are differences in the coordination of the work of the legs, arms and torso. In the main version of the move, after the end of the simultaneous push-off with poles, the skier. having switched to free gliding on two skis, he straightens his torso and moves his arms forward, without lunging with his foot, as in the high-speed version.

Simultaneous one-step move (basic option)

Having taken a step, the skier moves the poles from the position with the rings towards him to the position with the rings away from him, and after pushing off with his foot, he must again position them with the rings towards him. Placement of poles on the snow and pushing them away is carried out at an acute angle. The entire period from the end of the push-off with the hands to the start of the next push-off with them is much longer than in the high-speed version. The stroke can be used under good sliding conditions on gentle slopes (13°), as well as on flat terrain with excellent sliding conditions (icy ski tracks, coarse-grained snow, etc.).

Simultaneous two-step move

This move is used on flat terrain under good to excellent sliding conditions. The simultaneous two-step cycle consists of two sliding steps, simultaneous push-off with the hands and free gliding on two skis.

The analysis of movements in the stroke cycle begins from the moment the ski poles come off the snow after pushing off with the hands.

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

The cycle of movements of the alternating four-step move consists of four sliding steps and two alternating push-offs with the hands for the last two steps. Let's consider the actions of a skier in a cycle of alternating four-step stroke when moving on the plain.

Simultaneously with the first kick, the rider brings his hand with the stick forward and upward. A push with the foot (this move is done in the same way as in a two-step alternating move. By the end of the push, the skier must raise the hand of the half-bent arm extended forward to shoulder level. The lower end of the stick is facing back. With the end of the push with the foot and the extension of the same arm, the racer begins to slide to one leg and bring forward the second arm and the leg released after the push. This is done in such a way that by the end of the second push with the foot, the arm and leg complete the movement at the same time.

During the extension of the second arm and leg after the first push, the skier, with the hand that started the movement earlier, moves the stick to the ring forward position. After the end of the second push, the rider prepares for the third kick. At the beginning of the third push, the stick of the same name as the push leg should be placed in a position with the ring facing away from you. During the third kick, the foot is placed at an acute angle. The skier makes the fourth kick with his foot in the same way as the third.

As it begins, the skier places a stick in the snow for a second push with his hand. During the fourth kick, he makes a movement with his other hand, similar to the movement of the first hand at the moment of the third kick, and therefore, by the end of the fourth kick, the conditions are created for the start of the push with the second hand. With the end of the push with the second hand, the cycle of movement in the four-step stroke is completed. An alternating four-step move is rarely used.

Skate skiing

Half-skating is one of the most effective ways of skiing. Using it allows you to develop high speed. This move is used on flat areas, gentle ascents and descents, when moving in an arc. It requires a ski track that would provide the correct direction for the skier to slide when skating with his foot. The stroke cycle consists of simultaneous push-off with the hands, push-off with the foot using a sliding stop and free single-support sliding. It is advisable to begin the phase analysis of movements in the stroke cycle from the moment the push-off with the foot ends. The principle of identifying phases in the stroke cycle is based on the time characteristics of repulsion with legs, arms and free sliding.

The half-skate cycle includes four phases: free single-support sliding, sliding with push-off with the hands, sliding on two skis with simultaneous push-off with the leg and hands, sliding on two skis with push-off with the leg.

Phase 1 free single-support sliding (on the right ski). It begins from the moment you finish pushing off with your foot and continues until you place your poles on the snow. At the beginning of the phase, the projection of the skier’s center of body mass (c.c.m.t.) is located somewhat posteriorly and laterally in relation to the foot of the supporting leg. During the sliding process, the supporting leg and torso smoothly straighten, the arms remain in the extreme rear position (hover), the swing leg freely rises up and to the side. During free single-support sliding of the p.c. The skier's m.t. moves from a rear-side position in relation to the support to the front of the table. This ensures gliding on a flat ski. Having finished free gliding on an almost straight supporting leg, the skier begins to tilt his torso, move his fly leg forward and to the side and places his poles on the snow. He places the right stick at an angle of about 70°, the left one at an angle of 80°. A different inclination of the poles is necessary to place them on the support at the same distance (in front) from the foot of the supporting leg, since by this time the body is somewhat rotated around its own axis towards the pushing leg.

In phase 1, you should strive to smoothly but almost completely straighten the supporting leg, while maintaining a slight tilt of the torso. Thanks to this, the muscles of the supporting leg and torso relax before the upcoming work. The described actions complete the preparation for performing the main work efforts aimed at increasing the skier’s speed of movement.

Phase 2 - sliding on the right ski with push-off with both hands. It begins with placing the poles on the snow and continues until the left ski is placed on it. The skier pushes off with his hands due to the active tilt of the torso, the position of his hands does not change. With the swing leg slightly bent at the knee joint, he lunges forward and to the side and places the skis on the snow at an angle of 16-24° to the direction of movement, the heels of the skis are placed crosswise, the supporting right leg begins to bend. The higher the speed, the smaller the angle of placing the ski on the snow.

Phase 3 - sliding on two skis with pushing off with the left leg and hands. It begins with placing the left ski on the snow and continues until the poles come off the support. In this phase of the half-skate stroke, pushing off with the leg is fundamentally different from pushing off not only in classical, but also in all other skating moves, since at first the skier does not straighten, but bends the pushing leg. This requires dividing the kicking action into two sub-phases.

Subphase 1 - sliding on two skis with pushing off with the left leg (abducting it) while bending at the hip. knee, ankle joints and simultaneous push-off with hands. The duration of the subphase is 0.160.19 s. In subphase 1, the skier continues to actively tilt his torso up to 30-35° to the horizon, pushes off with his arms, straightening them at the shoulder and elbow joints. Pushing off with his hands, he sits down on the supporting (right) leg, bending it at the knee joint at an angle of 130-135°, at the hip joint at an angle of 80-90°, which allows reducing the pressure of the body weight on the sliding ski and making it easier to push off with the hands. Active movement of body weight from the supporting leg to the pushing leg is extremely necessary not only to reduce the load on the muscles when bending the supporting leg, but also to increase the push-off force by abduction, as well as to ensure effective push-off by the leg when extending it in subsequent phases.

Subphase 2 - sliding on two skis with abduction-extension of the pushing leg and pushing off with the hands. At this time, the skier finishes pushing off with his hands, continues pushing off by abducting his left leg and begins to extend it at the hip joint. The supporting leg remains bent at the hip, knee and ankle joints, it ends by tilting it to the left and moving the body weight to the pushing leg, the torso is tilted forward.

Phase 4 - sliding on two skis with push-off by abduction and extension of the left leg begins after pushing off with the hands and ends with the left ski lifting off the snow. In this phase, the push-off ends with abduction and active extension of the left leg at the hip, knee and ankle joints while sliding the left ski on the inside edge. The supporting leg remains bent at this time. The torso begins to smoothly straighten, the arms, by inertia, continue their relaxed movement back and up. The effectiveness of completing a push-off with the leg also depends on the position of the supporting leg. The more the supporting leg is bent, the smaller the repulsion angle and the greater the horizontal component of the pushing force. However, muscle tension increases sharply due to the need to maintain body weight on the bent supporting leg.

Skating without hand push-off

Two variants of this move are used: with swings and without swings. In both variants, the stroke cycle consists of two sliding steps, during which two alternating kicks are performed, and includes two phases characteristic of each step - free single-support sliding and sliding with kicking.

Phase 1 free single-support sliding on the right ski begins after pushing off with the left leg and continues until the left (fly) leg moves forward and to the side. At the beginning of the phase, the skier’s supporting leg is bent at the hip joint at an angle of 97-103°, at the knee at an angle of 72-78°, at the ankle 67-73°, the torso is tilted at an angle of 30-45° (to the horizontal), the left hand holds the pole in a horizontal position, lowered in front, the right one (on the side) holds the stick with a ring at the back - at the top. Having pushed off with his left leg, the skier bends it at the knee joint and pulls it towards the supporting leg. At the same time p.c. The skier's m.t. moves to the front of the foot of the supporting leg from a rear-side position in relation to the support. The almost straight left hand, together with the stick, moves back to the knees in this phase, and the right hand moves forward. Towards the end of the phase, both hands move towards the legs of the same name and each other and lower to the knees.

Phase 2, sliding on the right ski with pushing off with the same leg, begins from the moment the swing (left) leg moves forward and to the side and ends with the right ski lifting off the snow. When sliding on the right ski in this phase, the swing (left) leg moves forward to the side at an angle of 1014° to the direction of movement. In this case, the projection of the skier’s body weight shifts towards the movement of the swing leg.

Skating without arm swings, as well as with swings, is used under good sliding conditions on the plain, gentle slopes and when accelerating on steeper slopes, when the speed is above 7 m/s. A low stance and a stationary position of the arms in front of the chest at high speeds of movement reduce the force of air resistance. This move is economical due to its small windage, long glide length, and low rate of movement.

Phase 1, sliding on the left ski with pushing off with the right hand, begins after pushing off with the right foot and ends with the right stick lifting off the support. The duration of the phase is 0.12-0.15 s. While sliding, the skier begins to smoothly straighten the supporting (left) leg at the knee and hip joints. The skier, gradually bending it at the knee and hip joints and at the same time holding the ski at the same angle to the main direction of movement, pulls it towards the supporting leg. P.c.m.t. The skier begins to move to the forefoot of the supporting leg.

Phase 2 - sliding on the left ski with pushing off with the left foot. free single-support sliding on the right ski, sliding with simultaneous push-off with the hands, sliding with simultaneous push-off with the hands and foot (right), sliding with push-off with the right foot.

When overcoming climbs in the cycle of this move, the following phases are distinguished: free single-support sliding, sliding on the left ski with pushing off with the left foot, sliding on the left ski with pushing off with the left leg and hands (arm), sliding on the right ski with simultaneous pushing off with the hands, sliding on the right skiing with pushing off with the right leg and hands (arm), sliding on the right ski with pushing off with the right leg.

This move is the most difficult in terms of coordination. since with each sliding step, extension of the pushing leg is accompanied by tilting of the torso and pushing off with the hands. It is advisable to begin the analysis of the movements of the stroke cycle from the moment the push-off with the foot ends.

The stroke cycle consists of two sliding steps. Each step includes a push-off with the leg (right or left), a simultaneous push-off with the arms, and a single-support slide. When moving on the plain and on gentle slopes, four phases are distinguished in the cycle (in one sliding step): free single-support sliding, sliding with simultaneous push-off with the hands, sliding with simultaneous push-off with the leg and hands, sliding with push-off with the leg.

With increasing steepness of the climb, the phase structure of the stroke changes somewhat. Under these conditions, pushing off with the hands begins almost simultaneously with pushing off with the leg, and three phases are distinguished in the stroke cycle: free single-support sliding, sliding with simultaneous pushing off with the leg and hands, sliding with pushing off with the leg.

Alternating skating

Alternating skating is used on steep climbs (more than 8°), as well as with soft ski tracks and poor sliding conditions on less steep climbs. Although this move is the least fast, its importance cannot be underestimated.

The stroke cycle consists of two sliding steps, during which the skier pushes off with his hands twice alternately. Depending on the steepness of the climbs, the pace of movement, and technical skill, athletes use two options for alternating skating. In the first variant, the end of the push-off with the hand coincides with the beginning of the push-off with the foot, and more often the efforts of the hand and the foot are superimposed. With this option, the speed is maintained by the frequency of steps while shortening the sliding step. This stroke option is used on steep climbs, in poor sliding conditions, and in cases of physical fatigue, when the athlete cannot push off powerfully enough. In the second option, there is a phase of free single-support sliding (after pushing off with the hand and before pushing off with the foot).

Let's consider the sequence of movements in the first version of the alternating skating stroke.

Phase 1, sliding on the left ski with pushing off with the right hand, begins with the right ski lifting off the snow and continues until the fly (right) leg moves forward and to the side. . Sliding in this phase is supported by active extension of the right arm in the shoulder and elbow joints, as well as a slight (23°) tilt of the torso. When sliding, the skier extends the supporting (left) leg at the knee joint by 24-28°, at the hip joint by 20-24°, and tilts the lower leg by 70°. The skier pulls the swing (right) leg together with the ski towards the supporting leg, gradually bending it knee joint. In this case, the angle between the ski and the direction of movement does not change, the heel of the foot is brought to the supporting leg. In this phase, the skier continues to bring his left arm forward, gradually bending it at the elbow joint, raising his hand almost to shoulder level.

Phase 2, sliding on the left ski with pushing off with the left leg and right hand, begins with moving the swing (right) leg forward and to the side and ends with the right stick being lifted off the support. When, as a result of the active movement of the fly (right) leg forward and to the side, the skier’s feet come as close as possible, he begins to push off with his left leg, first extending it at the hip joint. At the same time, the skier finishes pushing off with his right hand, and continues to bring his left hand forward.

Phase 3, sliding on the left ski with pushing off with the left foot, begins with the right stick being lifted off the support and ends with the left stick being planted. The skier continues to push off with his left leg, extending it at the hip and knee joints (he straightens his torso by 23°). The skier moves the swing leg, bent at the knee almost to a right angle, forward and to the side. At the same time, he finishes extending his left hand and places the stick on the support at an acute angle, and after pushing off, he begins to move his right hand down and forward. At the end of this phase, the skier places the swing (right) foot on the snow at an angle of 1624° to the direction of movement.

Phase 4 - sliding on two skis with pushing off with the left leg and the same hand begins with placing the stick on the support and ends with the left ski lifting off the snow. The duration of the phase is 0.090.16 s. The skier continues to extend the pushing (left) leg at the hip and knee joints, and extending it at the ankle joint ends the push-off. With the end of pushing off with the left foot and lifting it off the snow, the second sliding step in the stroke cycle begins, the movements in which are the same as in the first step.

Typically, the climbs are up to one-third of the distance and are overcome by sliding, stepping, running steps, “half-herringbone”, “herringbone”, “ladder” and skating moves. The choice of overcoming method depends on the steepness of the climb, the quality of ski lubrication, the training and technical readiness of the skier. The climbs are overcome straight, diagonally, and zigzag.

When overcoming climbs, a rolling force acts, calculated by the formula Fslop = Psina where P is the mass of the skier, a is the steepness of the climb. A skier weighing 70 kg, going up a slope of 5°, must overcome a force of resistance to movement (Fslope) equal to almost 5 kg, with a slope of 10° up to 12 kg, 15° up to 18 kg. On an ascent, the skier's pressure on the support is less than on the plain, and it is determined by the formula N=Pcosa. The steeper the rise, the less frictional force. However, the sliding time of the skis decreases and at a certain steepness the skier generally switches to a stepping step.

Therefore, with a decrease in the friction force of the skis, the speed of the skier’s movement on the climb does not increase significantly, but the adhesion strength of the skis to the snow decreases and it becomes more difficult for the skier to push off with his feet. Therefore, he shortens his stride, pushes off with his leg at a greater angle, and works more energetically with his arms. At the same coefficient of adhesion (Ksc) of skis with snow, the angle at which the end of the kick is pushed off increases by as much as the steepness of the climb increases. If, with a coefficient of adhesion of 0.4 on the flat, a skier can complete the take-off with his foot at an angle of 68°, then on a slope of 5° the minimum take-off angle with his foot will be 73° on an ascent of 10° -78°.

When moving from flat to uphill, a skier continues to maintain the phase structure of a sliding step up to a certain point. As the steepness of the climb increases, the free sliding phase decreases. Skilled skiers are able to maintain free gliding on slopes up to 5°, and on steeper slopes they switch to a sliding step. Its distinctive feature is the absence of free sliding.

At the moment the skier finishes pushing off with his foot, he places the stick of the same name on the snow. P. c. The skier's m.t. is shifted onto the heel of the supporting leg. Working energetically with his torso and arm, he glides on the ski, and the shin of the supporting leg slightly tilts back. When the ski stops, the rider begins to bend the supporting leg at the ankle and knee joints, and the swing leg is behind the supporting leg. The ski stops before lunging. Standing the ski before the lunge is a phase that does not exist when walking on the plain. To achieve optimally high speed when moving with a sliding step, you must not retract the ski when pushing off with your hand and minimize the standing phase of the ski before lunging. If the slope of the climb is more than 10°, skiing is impractical and skiers switch to the method of climbing with a stepping step.

When moving with a stepping step, the skier alternately pushes off with his legs and arms. With the end of the push-off with one leg, he immediately transfers his body weight to the other leg. The ski does not slip. The rider places the pole on the support until the end of the push-off with the same leg and the opposite hand (there is no free sliding phase). Thus, he leans on both sticks at the same time.

Therefore, the task of pushing off with your hands is to transfer the skier’s body weight forward onto the support. When moving with a stepping step, the skier rolls over a bent leg. without straightening it when swinging. As the lunge begins, the skier continues to bend the supporting leg, and the strongest skiers, as a rule, immediately begin to straighten it at the hip and knee joints, i.e. push off. Skiers overcome steep short climbs (15° or more) at a running pace. During this step, all gliding phases are replaced by the flight phase. From the moment the stick is set, the body weight moves to the swing leg. Next comes standing skis until you lunge. Well-prepared skiers begin the lunge simultaneously with the straightening of the supporting leg, and sometimes earlier. They climb the climb with their legs strongly bent at the knees. The running pace is 70 cycles per minute.

When climbing slopes diagonally, a “half-herringbone” climb is used. The ski located above glides in the direction of movement, and the tip of the lower ski is moved to the side. The angle of the lower ski depends on the steepness of the climb and sliding conditions. The skier's hands work alternately. The herringbone climb is used when climbing straight up. With this method of lifting, the tips of the skis are spread out to the sides in the direction of movement, and in order to improve traction with the snow, the rider edges the skis on the inner ribs. The steeper the climb, the more the ski tips spread out.

When climbing in a herringbone pattern, the skis do not slip, and the rider’s legs and arms work alternately. Climbing “ladders” is not used in skiing competitions. To climb the “ladder”, you need to stand with your left or right side to the rise, put your skis on the upper edges and climb with side steps. If a skier overcomes a rise, turning his right side towards it, then he pushes off with his left hand, simultaneously straightening his left leg, and moving his right leg away from his left. With the right ski and pole placed on the snow, the left foot is placed next to the right, etc. The technique of overcoming climbs using skating methods: simultaneous one-step, two-step and alternating is based on pushing off with a sliding stop.

Phase 1 of free single-support sliding on the left ski lasts from the end of pushing off with the right leg until the swing (right) leg moves forward and to the side and the beginning of extension of the left leg. The duration of the phase is 0.200.45 s. The supporting (left) leg at the beginning of free single-support sliding is strongly bent: at the knee joint at an angle of 110-115 °, at the hip joint at an angle of up to 90-95 °. The skier's torso is inclined to the horizon at an angle of 45-52. While sliding on a flat left ski at an angle of 16-22° to the direction of movement, the skier smoothly extends the supporting leg at the knee joint by 30-35°, at the hip joint by 45-50°, straightens the torso by 8-10°. Extension of the supporting (left) leg can significantly reduce the static tension of the muscles of this leg when sliding. Having completed the preparatory movements, the skier will mix the p.c. m.t. from a posterior-lateral position in relation to the support on the forefoot and groups to effectively push off with the leg. At the same time, he bends the supporting leg at the ankle joint by 811 °.

Phase 2, single-support sliding on the left ski with simultaneous pushing off with the left leg, begins with moving the swing (right) leg forward and to the side and continues until the left stick is placed on the support. Phase duration 0.120.22 s. After the preparatory movements in the previous phase, the skier performs technical actions that help increase speed. He pushes off, actively extending his left leg at the knee and hip joints. The heel of the foot is pressed against the ski. With the right foot, the skier makes an energetic forward swing with abduction. He ends up lifting his left arm forward and upward and bending it at the elbow joint at an angle of 90-100 by placing the stick on the snow at almost a right angle. His right hand, slightly behind his left, continues to move forward and upward.

Phase 3, sliding with pushing off with the left leg and hands, begins with placing the left pole on the support and ends with the lifting of the left ski from the snow. The duration of the phase is 0.03-0.18 s. At the beginning of the phase, the skier glides on the left ski and pushes off with the left foot to the hand. On gentle slopes, the left pole and right ski are placed on the snow at the same time. From the middle of this phase, the skier begins to glide on two skis (double-legged sliding) and continues to push off with his left leg and the same hand.

With the transfer of body weight from the left (push) leg to the right (support) leg, favorable conditions arise for effective completion of the push-off: the vertical push-off force decreases and the load on the muscles that hold the body weight on the push-off leg decreases, since a significant part of the body weight is transferred from the push-off leg on the supporting one and creates the possibility of quick repulsion. The push-off with the left leg ends with its extension mainly at the ankle joint, while the body weight is transferred to the supporting (right) leg. bent at the knee joint at an angle of 114-120°, at the hip at an angle of 96-108°. The skier's body is tilted at this moment at an angle of 38-45 °

Phase 4, sliding on the right ski with simultaneous push-off with the hands, begins with the left ski lifting off the snow and continues until the swing (left) leg moves forward and to the side. The duration of the phase is 0.180.34 s. The skier continues to actively tilt his torso and extend his arms at the shoulder and elbow joints. When pushing off with his hands, he sits down on the supporting leg, bending it at the knee joint to 103-108°, at the hip joint to 85-93°. This reduces the pressure of your body weight on the sliding ski and makes pushing off with your hands easier. While sliding on the right ski, the rider pulls the left leg towards the supporting leg, bending it at the knee joint. The projection of the center of mass of the skier’s body from a rear-side position in relation to the support moves to the front of the foot. At the same time, the lower leg tilts forward by 8-10°. Before taking off, the skier groups himself.

Phase 5, sliding on the right ski with pushing off with the right leg and arms, begins with moving the left leg forward and to the side and extending the supporting (right) leg and ends with the right stick being lifted off the support. The duration of the phase is 0.090.16 s. When sliding on the right ski, the rider actively moves his left leg forward and to the side and begins to push off with his right leg. straightening it at the knee and hip joints, and finishes pushing off with his left hand. Next, he slides on his right ski, pushing off with his right leg and right hand, and continues the active extension and abduction of his left (fly) leg. The left hand, after lifting the stick from the snow, moves back, and the right hand finishes pushing off in this phase.

Phase 6, sliding and pushing off with the right foot, begins with the right pole lifting off the support and ending with the right ski lifting off the snow. Phase duration b0.120.18 s. At the beginning of the phase, the rider slides on the right ski and pushes off with the right leg, extending it at the knee and hip joints. He begins to straighten his body. Continuing the extension and abduction of the left leg, the skier places the left ski on the snow at an angle of 16-22° to the direction of movement, and his hands complete the back-up movement. The rider then moves on two skis, pushing off with his right foot. The angle of repulsion depends on the position of the supporting leg. The more it is bent, the smaller the repulsion angle and the greater the horizontal component of the pushing force, however, muscle tension also increases. Maintaining the body weight on the supporting leg bent within optimal limits ensures the effectiveness of repulsion.

You already know what methods of walking and skiing there are. Now we need to polish these methods and achieve their confident implementation. The most popular among skiers is the “alternating stroke”. Starting the movement with the right leg, it is pushed forward. To make the step springy and elastic, the leg is bent at the knee. At the same time, the left hand with the stick is brought forward. To move forward, you need to push off with your left foot and a stick held in your right hand. By tilting the torso slightly forward, the weight of the body is transferred to the right leg and glides on the right ski, pointed forward.

The next moment, the left leg is pulled towards the right and sent forward, the stick is pulled out of the snow with the right hand and also carried forward. This creates continuity of movement. Of course, at first all this does not work out so coherently and clearly, but the task of a novice skier is to perform all the movements correctly. Only after all the movements become clear and the techniques are performed confidently, you can move on to the next stage of training - running at speed.

Not everything comes easy right away. Many beginner skiers find it difficult to achieve glide on a ski pushed forward. They want to quickly pull up the other leg and start the next step. Because of such haste, the steps are short and the skis glide poorly. You look at such an impatient skier and see how much effort he wastes: he makes movements quickly, but walks slowly.

Approximately the same difficulties arise when pushing with a stick. Experienced skiers are in no hurry to pull the pole out of the snow. They leave their hand far behind and from this position make a movement that completes the push with the stick.

When observing skilled athletes, it is useful to observe how they smoothly and at the same time quickly move their leg forward, how they transfer their body weight from one leg to the other and, finally, how they push off with the poles. First-class athletes and masters of sports move quickly. For example, it is not difficult for them to run 10 kilometers on good snow in 32-35 minutes.

In addition to the alternating move, there is also the so-called simultaneous move. We already said at the beginning that this move got its name because when using it, both sticks are pushed off at the same time.

The simultaneous move has several varieties - one-step, two-step, three-step. You can use a simultaneous move without taking steps, but this is done only in cases where very good gliding on the snow or a ski track going downhill allows you to maintain high speed using only pushes of sticks. They also move at the same time when the skier hits an icy section of the ski track or snow.

The simultaneous move is used when walking on gentle slopes, on a plain or slightly rough terrain. Using a stepless move, the skier pushes off sharply with both poles, strongly tilting his body forward. In this case, the hands should be sent as far behind the body as possible. At the end of the push, the poles are brought forward, the body slowly straightens, and almost immediately the skier begins the next movement. In addition to descents, stepless simultaneous running is used during general starts at relay competitions, at the start of the first stage, and on unrolled or icy sections of the route.

One-step move techniques are somewhat more complicated. The skier takes a step and throws both poles forward. This is followed by a vigorous push with both sticks. In this case, the body leans forward strongly. The skier takes the next step with the other foot. Thus, steps with the right and left legs are taken alternately, and the load is equally distributed on both legs, which saves energy.

Two-step or three-step moves differ from one-step moves in the number of steps preceding the moment of repulsion. The more steps you take, the shorter they are. Multi-step simultaneous moves are used for good gliding on deep snow, when it is not possible to quickly run with an alternating move or a single-step move. Sometimes tired athletes switch to multi-step simultaneous moves. In this way, they give the opportunity to rest the muscles, which had previously worked a lot when walking in alternating strokes.

In recent years, simultaneous moves have become less popular than they were 15-20 years ago, but many skiers still use them.

We've briefly covered two of the most important cross-country skiing techniques. Their further improvement - and it is absolutely necessary - is achieved through practical exercises.

When learning how to ski, we must not forget about other techniques. You need to try to overcome the climbs several times, using a “ladder”, “herringbone”, or an oblique climb. If something doesn’t work out, you need to repeat it several more times. Such persistence develops strong-willed qualities.

Since not everything works out equally well, you need to devote more time to what turns out worse. Over time, all the skier’s movements are automated, and this greatly facilitates his actions both during a walk and during competitions.

To compete means to measure your strength with your comrades and girlfriends. Of course, in martial arts, the one who is better prepared will always have an advantage. In running and skiing, the main role is played by the speed of movement and the ability to maintain this speed throughout the entire distance. They devote most of their training time to developing these qualities.

We have already talked about the need to ski as often as possible. Many ski lovers manage to go for walks and even practice skiing almost every day. In the evenings they can be seen on the alleys of parks and in suburban groves. When frost stops the rivers and lakes and they are covered with ice and snow, skiers use them for walks. Large courtyards and stadiums, where there is enough snow around the skating rinks, are suitable for this purpose. In short, if you wish, you can find a place for walking and studying. Of course, such skiing does not bring as much pleasure as a country walk, but it has great benefits both for strengthening skiing skills and for health.

You can train before competitions in any conditions. This is how Dynamo Moscow prepared for the competition. Several years ago, the winter was unlucky for skiers: cold weather set in, but there was almost no snow. The athletes had to prepare for competitions, but there was no snow. It was possible to go jogging without skiing, but; running does not compensate for the lack of ski training. And so Dynamo Moscow found a way out. They found a small area where there was snow and organized training there. The skiers walked quickly to one side of the intended area and returned slowly. They repeated this several times. The idea turned out to be successful, and the Dynamo athletes were able to prepare well for participation in competitions for the national championship.

You can follow the example of Dynamo in any winter, just find a snowy area, lay a ski track on it and run along it four or five times in each direction. After some time, the number of runs can be increased.

We have already said that speed differs sharply from haste, and for beginner skiers these concepts are often confused. In order not to lose the rhythm and not get off track, you need to carefully monitor the smoothness and precision of your movements.

It is very important to correctly calculate your strength. It is not uncommon to see in competitions how recent leaders, who so cheerfully led the race, barely trudge to the finish line. They were let down by poor calculation of forces and, as a rule, too fast start of the run. At the Winter Olympics, held in 1960 in Squaw Valley, a small resort town in America, such an incident occurred. The women's 3X5 kilometer relay race started. An experienced Muscovite athlete Radya Eroshina ran in the first stage of the Soviet Union team. At the starter’s signal, all the skiers rushed forward, and Eroshina managed to take the best position before the others. It seemed that the team's success was guaranteed, especially since even stronger athletes took up the baton from it. But something unexpected happened. Eroshina, obviously wanting to achieve even greater superiority over her rivals, suddenly hurried. One wrong move and she lost her rhythm and fell, entangled in her own skis. Athletes from Sweden and Finland took advantage of this. Only one minute was lost to get up and start running again, but this minute was enough to lose the competition, and with it the high reward - the Olympic gold medals.

In addition to speed, a skier needs endurance. This quality can be developed in yourself in different ways. We recommend, for example, to walk a distance greater than the length of the distance at which you will compete. However, it is most correct to develop speed and endurance at the same time.

This is not difficult to do. During training and on walks, from time to time you need to increase the speed on various sections: on the rise, on a flat section, on long and gentle descents. This change in rhythm of movement enlivens the workout. Such sudden accelerations during training are especially interesting in cases where you are not going alone, but with friends or random fellow travelers, of whom there are always enough on the ski track.

The human body adapts well to any working conditions. Each time it becomes easier and easier to bear various loads. The point of training is to accustom the body to work in a wide variety of conditions. A well-trained athlete is not afraid of any distance, no matter how difficult their profile is. In competitions it often happens that not only the one who is good at skiing techniques wins, but also the one who is better physically prepared.

SKIING: ABOUT HEALTH BENEFITS

“Nothing strengthens the muscles and makes the body
so strong and elastic, nothing gives a reaction
and speed, nothing refreshes the will and refreshes
mind is like skis"
Fridtjof Nansen,
Norwegian polar explorer

History of cross-country skiing

Drawings on rocks in caves in Norway, which were made more than 7,000 years ago, confirm that the history of cross-country skiing goes back several thousand years. In those distant times, hunters noticed that by tying two specially shaped wooden planks to their feet, they could move faster through snow-covered forests and fields. Such wooden planks were called snowshoes or “stepping skis,” and they looked like tennis rackets.

In 1889, the famous Norwegian polar explorer of the Arctic and traveler Fridtjof Nansen was the first in the world to make a solo crossing of Greenland, covering more than five hundred kilometers on skis. Fridtjof Nansen's transition was described in a book that was translated into several languages. This is how thousands of people around the world learned about skiing and became interested in ski trips. Since the end of the 19th century, sports clubs and societies for ski lovers began to be created in many countries.

About health benefits

Cross-country skiing is a winter sport accessible to almost everyone, which develops agility and endurance, strengthens the immune system, and gives a boost of vigor and good mood. So, more about the health benefits:

Strengthening muscles. Cross-country skiing makes you work and keeps almost all the muscles in your body toned. For example, the abdominal muscles (both upper and lower) are well used during skiing. In just an hour they are reduced up to 50 thousand times! Of course, while skating, the muscles of the legs and arms get a good workout.

We train the cardiovascular and respiratory systems. Cross-country skiing is ideal for strengthening the cardiovascular and respiratory systems. During movement, the work of the heart muscle improves, blood pressure and metabolism return to normal, blood circulation improves, and the lungs are perfectly ventilated.

Getting rid of excess weight. Just an hour's skiing can burn between 500 and 1,200 calories. Skiing, without exaggeration, is an excellent assistant in the fight against excess weight. The load your body receives while skiing is comparable to the energy expenditure of swimmers and runners.

We say “no!” to scoliosis. Finnish, Swedish and Canadian doctors prescribe skiing to their patients as a means of preventing scoliosis and diseases of the musculoskeletal system. In their opinion, if a person has never skied, then after 35 years he is likely to develop back problems. It is especially important to teach young children to ski, it is very useful!

Strengthening joints. While skiing, we move smoothly and softly, and this helps improve the functioning of the knee joints and provide them with additional hydration. Experts are convinced that skiing is one of the safest sports for joints, unlike, for example, running, since the impact load on them for skiers is minimal.

We toughen up and lift our spirits. Skiers are people with strong immunity. By performing physical activity at temperatures below 0°C, they perfectly harden their body, and fresh, frosty air invigorates, normalizes the functioning of the nervous system, improves mood, charges with positive energy, improves appetite and sleep. Scientists, by the way, have proven that regular cross-country skiing is the best way to combat depression. The secret is simple: skiing promotes the production of endorphins - hormones of joy, which perfectly cope with apathy, bad mood and stress, and restore mental balance.

Are there any contraindications?

Cross-country skiing is contraindicated for those with heart disease, severe myopia, asthma, sinusitis or sinusitis, as well as vestibular disorders. If you are unsure whether this sport is suitable for you, consult your doctor!

Cheerful mood to you!

Irina Akimova

There are many entertainments in life, some of them are not only healthy, but also bring great pleasure. Undoubtedly, skiing is one of these entertainments. It’s so nice on a frosty day, in the fresh air, to ski in a park or in a forest area. But what to do if you don’t know how to ski? First you need to familiarize yourself with the methods and techniques of skiing.

Ways to travel on skis

Depending on the quality and width of the ski track, there are two fundamentally different ways of traveling on cross-country skis. Each of these methods is divided into 4-6 types. Professional skiers are fluent in all methods and types of movement and choose the one that currently corresponds to the conditions of the route or race.

The main difference in the movement technique is the pushing off of the snow by the skis. The first type of technique is the most popular and is widely used by both amateurs and athletes, but is inferior in speed to the second. The second type of movement is a little more difficult to perform, since skating is based on the sliding movement of the legs, but it is faster and more efficient in terms of the athlete’s energy expenditure.

For a classic ride, it is not necessary to have a flat and dense snow track, as is necessary for skating. That is why it is better for any beginner to learn to ski starting with the classic move. It is advisable for every beginner to try all types of classic moves and choose which one suits him best. Now a little about the theory.

Types of classic moves

Ski moves are divided depending on the combination of movements of the arms and legs over a certain time cycle. There are two main groups:

1. alternating moves,
2. simultaneous moves.

An alternating move is movement on skis when the arms move alternately. Simultaneous move - when the hands move at the same time. The ski moves themselves are divided into moves without steps, one, two and four steps. Two-step and four-step moves are included in the group of alternating moves. A move without steps and with one step belongs to the group of simultaneous moves. Now let's try to figure out what each of these methods hides.

Simultaneous stepless movement

The skiing movement consists of performing a simultaneous push with the arms away from the track. This move is mainly applicable on gentle slopes and flat sections of trails, where excellent sliding conditions are maintained. It is the most difficult even for some athletes. If you do not maintain a constant speed, i.e. If you push off with your hands at the wrong time and with insufficient strength, skiing immediately slows down, the rhythm is disrupted, and the load increases.

Simultaneous move in one step

It is the most popular skiing option. The move itself consists of sequential action of the legs and arms and maintaining balance. After pushing from a standstill, the skier brings both arms and chest forward. Then, having taken a step, the ski poles are pointed away from you. And during the next slide, the sticks are brought out in front of you, then the cycle is repeated. The move is used mainly on snowy roads.

Alternating stroke in two steps

Also a common option for skiing. The move itself consists of the sequential action of each leg and arm. In one cycle, the skier performs two sliding steps, and repulsion from the snow occurs with each hand alternately. The move is used on snowy roads, but mainly on climbs.

Four step move

Quite a difficult type of skiing. It consists of sequentially performing two steps, one at a time. When performing the third step, the corresponding hand is raised, and after the end of the step, a push is performed with the hand. The fourth step also ends with a push of the other hand.

This type of walking is used only on plains with maximum sliding conditions. Now you have a rough understanding of what the classic skiing technique is and you can safely move from theory to practice.

Practical lessons

Before you start skiing, be sure to warm up your body. Such exercises help a still “untrained” athlete to protect himself from possible sprains, injuries to muscles and ligaments. The following exercises are suitable as a warm-up:

• squats;
• raising and lowering hands;
• swinging each leg forward and backward;
• running in place.

Now let's move on to the skis themselves

When you get on your skis, bend your legs a little and point your body a little forward. You don’t have to use sticks for now - you’re just starting to learn. Next, you need to perform a sliding step, first with one foot, then with the other. The main thing is to try to take longer steps to slide in one step. Now, to speed up, you can use ski poles. The right and left hands must alternate.

The main actions that a skier must perform are pushing with skis - sliding - pushing with poles. Proper adherence to the rhythm and sequence of movements in any of the above-mentioned types of walking will allow you to move as quickly as possible on skis, while spending a minimum of effort.

To ski, it is also important to learn how to fall, turn, and brake.

You need to fall on skis correctly so as not to injure your legs. When falling, you should always direct all your weight to the side.

In order to turn normally or make a sharp turn on your skis, you need to try not to step on each other with the back ends of your skis. This way you won't get confused or stumble.

For good and confident braking, it is enough to place the skis on the edges when moving, and after braking, bring their ends together.

Let's sum it up

After reading this article, you already have an idea of ​​how you can ski and where to start learning to ski. To speed up learning, of course, it is advisable to start skiing with a coach or a well-trained athlete who will always advise and help master the technique of movement. If you have never skied, be sure to try this sport. And if you don’t have skis, you can rent them. Try skiing and you will understand that skiing is a wonderful sport that brings only positivity and good mood.

Skiing is a very necessary and useful sport. Skiing strengthens the body, develops endurance, strength and agility. When skiing, it is not difficult to choose the optimal load mode for any person. During a ski trip, the whole body actively works: arms, legs, respiratory organs, cardiovascular system, but the muscles of the shoulder girdle, legs and abdomen especially develop (which is very important for girls and women). Suffice it to say that during an hour of skiing, the exercise for the abdominal muscles is repeated up to 50,000 times. Skis are very useful for overweight people. The skier's rhythmic movements alternately involve more and more muscle groups, which leads to increased calorie consumption and weight loss. Skiing strengthens the nervous system, as it creates a chain of positive reactions, as a result of which the nerve centers are freed from foci of stagnant excitation.

For people of any age, skiing provides vigor, cheerfulness, endurance, and restores good sleep and appetite. During skiing and hiking, qualities such as courage, endurance, perseverance, discipline, bravery, and willpower are cultivated. People learn to overcome difficulties and strengthen their character, which is especially important for children and adolescents.

You can learn to ski at any age. Children can start skiing from the age of five. At the age of 8-10 they can already be allowed to compete. Indications and contraindications for skiing are the same as for other sports. In order for skiing to be of great benefit, you need to go for walks in any weather. For beginner skiers and older people, physical activity increases gradually, day by day, month by month. The degree of skiing load usually consists of the number of exercises, the speed of their execution and time. All these factors are easily regulated.

Skiing technique is the same for men and women, but the physical activity given to men should be significantly greater. During the first skiing lessons, skiing techniques and basic types of movement are learned. The skier learns a two-step move: alternately pushing off with poles, glides first on one ski, then on the other, moving along the track, making energetic pushes with his arms and legs, paying special attention to relaxing the muscles after each push. Various turns on the spot, jumps without support on sticks and with support on them are mastered. Beginner skiers are taught different options for getting up and down the slope. Gentle climbs are usually overcome with a sliding or stepping step, steep ones - with a “half-herringbone”, “herringbone” or “ladder”. When descending a slope, the most common method of braking is the so-called "plough". To overcome obstacles, a novice skier is taught to use straight stepping or jumping with emphasis on poles.

When teaching children skiing, parents or mentors must teach them to walk not only on a ready-made ski track, but also on virgin soil, walk under trees, go down and up gentle and steep slopes. It is necessary to ensure that beginner skiers do not “hang” on the poles, but work more with their legs.

For a beginner skier, touring skis are more suitable, as they are wider and more stable. It is not difficult to select skis by size: when placed vertically next to the foot, the skis should reach the palm of an outstretched hand. Ski poles should be no higher than the shoulder and no lower than the armpit. Boots are usually taken one size larger and tried on with two socks: woolen and plain, or specially insulated boots are used. Ski clothes should be light and soft. It should allow air to pass through well, retain heat and not restrict movement. A ski suit is best suited for these purposes. It is most convenient to put a woolen knitted hat on your head. Mittens are selected according to the size of the hand and should be warm and comfortable.

D. Fedotov

"Skiing and health" and other articles from the section