The constantly changing terrain, as well as the fatigue that grows during skiing due to monotonous work, requires the skier to constantly change moves. Changing the moves allows you to more evenly distribute the load on the main muscle groups involved in skiing. In skiing, there are several ways of crossing. The expediency of their application depends mainly on the specific conditions of the section of the route and on the technical readiness of the skier. In the practice of cross-country skiing and tourism, several methods of transitions from simultaneous moves to alternating ones are currently used: transition with rental, direct transition, etc. For transitions from alternating two-step to simultaneous transitions are used without a step, after one and two steps. The main requirement is to switch to another move without wasting time, without unnecessary movements, and even more so without stopping in the rhythm of the moves. A loss of time, at least 0.1 s at 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 changing from alternating two-step stroke to simultaneous it is most advisable to use a transition without a step (the fastest) and a transition through one step.
The transition without a step (Fig. 17) is performed as follows:
The transition from an alternating two-step stroke to a simultaneous one after one step (Fig. 18) is performed as follows:
Single-support glide on the left ski in an alternating course.
The slide continues. The right hand brings the stick ring forward. Carrying out the left stick in a ring back.
5. Push with the left foot, the left stick catches up and joins the right one before setting them on the snow.
After the end of the push with the left foot, the sticks are simultaneously placed on the snow and pushing off with two sticks begins.
The listed methods allow you to change ski passes without delay. Students who have mastered each move well, master them quite easily. The exemplary demonstration and explanation allows students to master the movement pattern after several attempts. Further improvement continues on the training track with such a micro-relief and areas with different sliding conditions so that this dictates the need for frequent transitions from one move to another.
When performing transitions, schoolchildren encounter the following main mistakes: lack of coordination of movements in carrying out and placing sticks on the snow with pushing off with their feet; lack of continuity, fusion of movements, sometimes slowing them down, which leads to a violation of the rhythm; weak push with hands at the moment of transition from move to move.
To eliminate these errors, it is necessary to repeat the methods of moves, to perform all movements along the divisions under the teacher's command. In the future, minor errors are eliminated when moving along the training track.
When switching from a simultaneous move to an alternating two-step move, it is most expedient to use a direct transition. He is the most
Figure) 9. Changeover from simultaneous to alternating travel
more effective and at the same time quite successfully mastered by schoolchildren (Fig. 19).
After the end of the simultaneous push with the hands, the skier slowly straightens up and brings the poles forward.
Continuing to slide on two skis, the skier, transferring his body weight to his right leg, prepares for the push.
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.
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 be carried forward in a ring.
Continue sliding on the left ski, start pushing off with the right hand, swinging the right leg forward.
The right hand completes the push, the left stick is lowered and prepared for the snow pose, the left leg crouched before the final take off phase.
The right hand completes the push (arm and stick form a straight line), the left leg completes the push, and 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 course.
Direct transition is used, as a rule, when switching from a simultaneous one-step (basic option) or from one-
temporary stepless to alternating two-step, but can be successfully used and atother cases. The teaching technique for this transition method is the same as for teaching transitions to simultaneous moves.
In the event that students are not confident enough to master the methods of moving from move to move in a holistic manner, it is advisable to first complete all movement dismembered under the account. At the beginning, after each movement, you can make a short stop to control the adopted position; then all movements are performed in one piece, the speed of movements gradually increases. Further training and improvement takes place on the training circle and the training track. It is advisable to lay the training circle on a site with a small (2-3 °) slope.
Further on the training piste it is necessary to choose the relief so that it stimulates the change of moves many times.
Transition without a step. The increase in the pace of movement on racing skis, the desire of the skier to change moves in the shortest possible time and at the shortest distance became the determining factor in the application of this transition. In this way, it is best to switch from an alternating two-step stroke to a simultaneous one-step stroke (high-speed option). An experienced rider spends 0.4-0.8 s for the transition and passes 2-5 m during this time.
After completing the push, for example with the right hand and left foot in a cycle of alternating two-step travel, the rider assumes a single-support glide position on the right ski (Figure 4, frames 1 and 2), quickly extending the left leg to the right and the right hand to the left. In this case, the rings of the sticks are slightly in front of the toes of the boots (frame 3). After placing the sticks in the snow, the skier begins the push with both hands (frame 4), performing the final phase of the simultaneous move (frames 5 and 6). After that, he can switch to any of the simultaneous moves.
Go through one step. This is the method most commonly used by racers. Its use is tactically justified in case of satisfactory and poor sliding at the end of the ascent, followed by the plain and then the descent. This transition is rational with good and excellent glide at the end of the climb, in front of a large flat area.
Experienced riders spend 1.1 -1.5 s on the transition and pass 5-7 m during this time. In this way, it is most expedient to switch from an alternating two-step move to a simultaneous one-step one (high-speed option). With excellent glide (when K1 \u003d 0.017, friction angle \u003d 1 -1.5 °) and with fast setting of the poles into the snow, you can start pushing with both hands earlier than pushing with the right (left) foot. Then it will be a transition from an alternating two-step stroke to a simultaneous one-step stroke (the main option).
From the position of single-support sliding at the end of phase 5 of an alternating two-step stroke, for example, on the right ski (Figure 5, frame 1), by quickly moving the left leg and right hand, the skier takes the position of two-point sliding (frame 2). Both of his hands are in front, the sticks are in the air (frame 3). The skier pushes off with his right foot and arms (frame 4), after which he can start a cycle of any simultaneous move (frame 5).
Turning technique
To change the direction of movement, various turning methods are used: by stepping, "plowing", emphasis, from support and on parallel skis.
Stepping over start with both indoor and outdoor skis. Turning from the inside ski is the only way to turn that accelerates movement.
When turning to the left, it is necessary to transfer the body weight to the right ski, bending the leg at the knee joint, then move the knee of the right leg inside the turn, thereby setting the outer (in relation to the turn) ski to the inner edge, unbending the right leg, take the left ski with the toe to the side (at a certain angle to the direction of movement) and transfer body weight to it. After that, the skier puts the right ski to the left and slides in the changed direction or makes the next step. To increase the speed of movement, it is important to actively push off with the right ski "off the skate".
The turn by stepping from the outside ski is used when descending at low speed. In this case, the skier transfers the body weight to the inner ski with respect to the turn, taking the heel of the outer ski to the side, and then pushing the inner ski back onto the outer ski, and attaches the inner ski to the outer one. At this point, the turn can be completed, or the skier makes the next step.
| Plow turning is convenient on slopes with dense snow cover. It is used when moving on a slope, when it is necessary to turn relatively sharply. When making a turn, the skier adopts the plow braking position. To turn right, the skier transfers most of his body weight to the left ski, increasing the pressure on it, and goes from downhill straight to downhill with a right turn. The steepness of the turn depends on the amount of load on the right ski. It can also be changed by changing the ski lift angle. Stop turning is used on well-rolled slopes at a sufficiently high travel speed, when the stepping method is ineffective. Turning to the left, the skier transfers the body weight to the left ski, and pushes the right ski 10-15 cm forward and puts it at an angle to the direction of travel on the inner edge. The steepness of the turn depends on the setting angle, the degree of tilting and the weight load of the "steering" (right) ski. Turning from the stop In this way, you can make a full turn (from an oblique descent in one direction to an oblique descent in the other direction). The skier, descending obliquely, transfers body weight to the lower ski and lowers the stance. Then, by moving the torso and pushing the left leg with the ski edged on the inner edge, he takes the position of the stop and, having transferred the body weight to the set (right) ski, enters the turn. The rider puts the left ski to the right. At the same time, in order to reduce the pressure on the support, he bends his legs, that is, resorts to shock absorption, and moves in an arc, keeping the descent stance obliquely. When turning from a stop, they usually lean on an inner stick. As the feet begin to pass the place of support of the pole, the skier, pushing the pole outward, facilitates the sliding of the heels of the skis downward, which allows increasing the steepness of the turn. The turn on parallel skis is done with a middle stance. To do this, the skier turns the body in the direction opposite to the turn, bends the legs at the knee joints and begins to rapidly unbend them, turning the body in the direction of the turn. To enter the turn, he stops unbending them, actively "blocking" in all joints. As a result, the pressure of the body weight on the skis decreases and the skier, due to the movement of the legs towards the body, puts the skis at an angle to the direction of movement. Entering a turn, he puts his skis on the inner edges, bends his knees and glides along an arc of the turn in a descent post obliquely. |
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Braking technique
To reduce speed, skiers use the following braking methods: "plow", stop, slip, and in exceptional cases, fall.
Plow braking it is used both on descents and on roll-outs from descents with a sufficiently dense snow cover. Gliding on parallel skis, the rider symmetrically spreads the heels of the skis to the sides, distributing the body weight evenly on both legs. At the same time, bringing his knees together, he edges the skis onto the inner ribs. To avoid falling, the socks of the skis should not be crossed. The greater the angle of skis, the faster you can slow down or, if necessary, stop.
Stop braking it is mainly used when descending obliquely, on well-rolled dense snow cover. When braking with an emphasis, the skier most of the body weight is
worn, for example, on a left ski located flat on the snow. He takes the heel of the right ski to the side and at the same time edges it to the inner edge. The braking effect depends on the degree of loading of the braking ski with the weight of the skier's body and on the angle of its setting to the direction of travel.
Lateral slip braking. This method is used on steep slopes and when descending obliquely. When descending a slope, they squat slightly, then sharply straighten and with lateral movement of the ankle joints bring the heels of the skis to the side. This is facilitated by the counter rotational movement of the torso and shoulders, as well as additional support on the stick. The amount of braking force depends on the ski tilt. For hard braking or even for a complete stop on a steep slope, you need to put the skis across the slope and steeply on the edge.
Fall braking it is used only when an emergency stop is necessary, for example, when a skier descending in front suddenly falls or when an imprudent turn is made, when there is a danger of hitting a tree.
In order for fall braking to be safe, it is necessary to quickly but gently bend the legs at the knee and hip joints and at the same time tilt the body to the side and back, turn the skis in the direction of the fall and place them across the slope. Holding the sticks by the handles, you need to raise your hands up in the direction of the fall, and the rings (pins) of the sticks should be turned back. After touching the body with the support and until a full stop, you must not try to get up. This can lead to a U-turn or overturning of the skier and, as a result, to serious injuries. Having stopped, it is necessary first of all to put the skis parallel to one another and perpendicular to the direction of descent, bending your legs, pull the skis to the body and, leaning on the stick inside with respect to the side of the fall, stand up.
Transition with simultaneous extension of hands (Fig. 3, 1 - 7). After pushing off with two hands, straightening, the skier brings his arms forward (1, 2). Then it pushes off with a leg, for example, the right one, and transfers the body weight to the other leg; at this time puts the right stick on the snow (3, 4).
With a push of the left leg, the skier pushes off with the right stick, transferring the body weight to the right leg (5, 6, 7), puts the left stick on the snow and then goes in an alternating course. When crossing with opposite arm extension with the first step, the skier takes out the opposite arm and then goes in an alternating course.
The program for the section "Ski training" for IX grade boys provides for further improvement in climbing technique. For this purpose, the previously passed educational topics should be repeated: the ascent studied in the 4th grade obliquely with a "half-tree", in the 5th grade - the ascent with a "herringbone", in the 8th grade - overcoming the counter-slope (on the topic "Ascents and descents on skis").
The topic "Overcoming obstacles" in ski training lessons is taught by both boys and girls. The ability to overcome obstacles (barriers, ditches, ditches, small blockages, etc.) on skis is important in ski hiking trips, in military affairs. It is necessary for students in cross-country skiing.
By stepping straight over narrow ditches. Standing 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 another stick, he transfers the second ski, lifting its toe up.
By stepping to the side, stones, tree trunks and other low obstacles are overcome. 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. 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 simply impossible to step over it. Before the jump, they sit down a little on the jogging leg, lifting the other one, and, submitting the body to the side of the jump, send it to the side with a swing motion. Simultaneously with the push with the leg, they are strongly repelled by the hand.
Climbing on horseback overcomes obstacles up to 1 m in height, which you can sit on without taking your skis off. Standing sideways to the obstacle, the skier transfers one ski over it, sits astride and, leaning on the sticks, transfers the body weight to it, then transfers the second ski over the obstacle.
Climbing while sitting. 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 the stick, first lies down sideways, then in this position he transfers the skis, turning them along the obstacle, and, leaning on the snow with the stick, jumps off.
They are used when there is a gap of sufficient size between the obstacle and the snow. It can be increased by shoveling snow.
X class. In this class, the program provides for the study of the transition from run to run, depending on the conditions of the distance and the state 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 during skiing due to monotonous work, requires the skier to constantly change moves. Changing the moves allows you to more evenly distribute the load on the main muscle groups involved in skiing. In skiing, there are several ways of crossing.
The expediency of their application depends mainly on the specific conditions of the section of the route and on the technical readiness of the skier. In the practice of cross-country skiing and tourism, several methods of transitions from simultaneous moves to alternating ones are currently used: transition with rental, direct transition, etc. For transitions from alternating two-step to simultaneous transitions are used without a step, after one and two steps. The main requirement is to switch to another move without wasting time, without unnecessary movements, and even more so without stopping in the rhythm of the moves. A 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 stroke to a simultaneous one, it is most expedient to use the transition without a step (the fastest) and the transition through one step.
Figure: 1. Transition from alternating to simultaneous travel (straight)
The transition without a step (Fig. 1) is performed as follows:
1. Single-support skiing on the right ski, but the left stick, unlike the alternating two-step ski, is not placed on the snow. The left leg is also held in the extreme rear position.
2. The slide continues, but the skier brings his right hand with the stick forward with a quick movement.
3. The swinging extension of the left leg begins forward and the extension of the right hand ends.
4. Sticks are simultaneously put on the snow and start pushing off with a "bulk" of the body.
5. The push with sticks continues, the swinging leg approaches the supporting one.
6. At the same time, the push with the hands ends and the foot is pressed. The skier thus switched to a simultaneous move. Most often, this transition is performed with good glide.
Figure: 2. Transition from alternating to simultaneous movement
The transition from an alternating two-step stroke to a simultaneous one after one step (Fig. 2) is performed as follows:
1. Single-support glide on the left ski in an alternating course.
2. The slide continues. The right hand brings the stick ring forward. Carrying out the left stick in a ring back.
3-5. Push with the left foot, the left stick catches up and joins the right one before setting them on the snow.
6. After the end of the push with the left foot, the sticks are simultaneously placed on the snow and pushing off with two sticks begins.
7. The simultaneous push with two sticks continues.
8. With the end of the push with sticks, the swinging (left) leg is attached to the support leg, and the skier can continue to move in any simultaneous move.
The listed methods allow you to change ski passes without delay. Skiers who have mastered each move well, master them quite easily. The exemplary demonstration and explanation allows students to master the movement pattern after several attempts.
Further improvement continues on the training track with such a micro-relief and areas with different sliding conditions, so that this dictates the need for frequent transition from run to run.
When performing transitions, the following main mistakes are encountered: lack of coordination of movements in carrying out and placing sticks on the snow with pushing off with legs; lack of continuity, fusion of movements, sometimes slowing them down, which leads to a violation of the rhythm; weak push with hands at the moment of transition from move to move.
To eliminate these errors, it is necessary to repeat the methods of moves, to perform all movements along the divisions under the command of the teacher. In the future, minor errors are eliminated when moving along the training track.
Figure: 3. Transition from simultaneous to alternating travel
When switching from a simultaneous move to an alternating two-step move, it is most expedient to use a direct transition. It is the most effective and at the same time is quite successfully mastered (Fig. 3).
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 his body weight to his 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 stick 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 be carried forward in a ring.
5. Continue sliding on the left ski, start pushing off with the right hand, swinging the right leg forward.
6. The right hand completes the push, the left stick is lowered and prepared for setting on the snow, the left leg is in a crouch position before the final take off phase.
7. The right hand completes the push (the arm and the stick form a straight line), the left leg completes the push, and 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 course.
Direct transition is used, as a rule, when switching from simultaneous one-step (basic variant) or from simultaneous non-step to alternating two-step, but can be successfully used in other cases. The teaching technique for this transition method is the same as for teaching transitions to simultaneous moves.
In the event that skiers are not confident enough to master the methods of switching from one move to another in a holistic way, it is advisable to first perform all movements dismembered at the expense. At the beginning, after each movement, you can make a short stop to control the adopted position; then all movements are performed in one piece, the speed of movements gradually increases. Further training and improvement takes place on the training circle and the training track. It is advisable to lay the training circle on a site with a small (2-3 °) slope.
In the future, on the training track, it is necessary to select the relief so that it repeatedly stimulates the change of moves.
Original: Butin I.M. Skiing: Textbook. manual for stud. higher. ped. study. institutions.- M.: Publishing Center "Academy", 2000. S. 133-137
It is caused by changes in the terrain, slip conditions, and is often necessary when overtaking. The more varied the external conditions, the more often the moves change.
There are three most common transitions in practice:
1. No intermediate sliding step.
2. Through one intermediate sliding step.
3. Through two intermediate sliding steps.
Transition from a simultaneous classic stroke to an alternating one through one intermediate sliding step
This is the fastest transition. After the end of the simultaneous repulsion with the sticks, the skier gradually straightening the body, makes one sliding step, performs a forward swing with one hand and puts the stick on the support. The second stick lingers behind. Thus, already after the first intermediate sliding step, conditions are created for further movement by alternating strokes.
Transition from a simultaneous classic move to an alternate one after two intermediate steps
After the end of the simultaneous repulsion with the sticks, the skier, straightening the torso, brings both sticks forward, makes the first intermediate step, at the end of which he puts one stick (opposite to the supporting leg) on \u200b\u200bthe support. On the second intermediate step, the same stick performs a push, and the second stick, continuing the swinging movement of the ring forward, lingers in front. It is placed on a support at the end of the second step. The skier then continues in alternating two-step strides.
Transition from an alternating two-step classic stroke to a simultaneous one without an intermediate sliding step
This is a quick transition. Beginning at the end of the free slide, when the stick is not yet supported. Holding it in weight, the skier quickly brings it forward and attaches a second stick to it. Then the sticks are placed on a support, and a repulsion is performed with the hands, in which the swinging leg is attached to the supporting leg. When sliding on two skis, a simultaneous push with hands ends. Then you can use any simultaneous move.
Transition from alternating two-step classic stroke to simultaneous one through one intermediate sliding step
It is carried out from the position of free sliding. Holding one stick in front, the skier takes one intermediate step, in which the second stick is brought forward with a swing and connects to the first. After the end of the push with the foot, the sticks are placed on a support. With simultaneous repulsion with the hands, the swinging leg is attached to the supporting leg, and the skier slides on two skis, which then allows him to go in any simultaneous move.
Skate moves
Name "Skating course"determined by the similarity of the movements of the legs of the skier and the skater.
Differences between skating methods and classic moves:
Repulsion in classic moves occurs at the moment of a short stop of the ski, i.e. from a fixed support, while in skating moves, repulsion is performed from a movable support (ski), i.e. sliding stop.
The direction of take-off in skating moves is at an angle to the direction of movement of the skier.
The take-off time in skating moves is longer than in classical ones.
There is no need for ski grip on the snow, only good glide is required.
Simultaneous half-skate course
Apply on flat areas, gentle ascents and descents. When performing this move, one ski slides along the track, and the second turns at an angle of 15-30 degrees, depending on the speed: the higher it is, the smaller the angle. In each sliding step, one push is performed with the right or left foot (depending on the location of the track on the snow canvas) and one simultaneous push off with sticks. Avoid prolonged push-off movements, for example, with only the left leg. This will tire the other leg considerably. Therefore, the rational use of the half-skate course provides for the equivalent use of the right-sided and left-sided options with repulsion, respectively, with the right or left foot.
Simultaneous two-step skating
They are used on different sections of the track. Especially effective on uphills. When performing this move, both skis are set at an angle of about 40 degrees to the direction of movement, two sliding skating steps and one take-off with sticks are performed. Then these movements are repeated. On the first jerk step, both sticks are carried forward with a swinging movement, then they are placed on a support and start to repulse, on the second, the repulsion with sticks is completed. When placing poles on a support, either the right or the left leg can be in front. On this basis, there are right-sided and left-sided versions of the simultaneous two-step skating course. You must be equally proficient in both options. On flat areas and gentle slopes with good sliding, the angle of skiing is reduced and the so-called flat version of the simultaneous two-step skating course is used, in which, due to the higher speed, the pushing off with sticks starts a little later, it is performed during the second step.
Simultaneous one-step skating
Consists of repetitions of two sliding skating steps and two simultaneous take-offs with the hands. Simultaneous swing and push with hands are performed for each step. The skis constantly slide at an angle of 15-20 degrees to the direction of travel. It is the fastest ski run. With a technical performance, it allows you to develop high speed on flat areas, gentle ascents and descents, as well as during starting acceleration, overtaking rivals, at finishing acceleration.
Alternating two-step skating
Consists of repetitions of two sliding skating steps and two alternating hand take-offs. The movements of the arms and legs are close to natural motor actions when walking and running, as well as to movement by alternating two-step classical moves. The structure of movements allows to develop the highest frequency of movements among skating moves, and less powerful push-off with arms and legs increases the efficiency of the move. Therefore, this move is preferred by skiers with low qualifications, skiers-athletes prefer other, more high-speed skating moves. They use the alternating ridge skate mainly on steep ascents, overcoming them with a "sliding herringbone".
Skating course without repulsion by hands
It is used to further increase the already achieved high speed on flat areas, gentle descents, during acceleration in excellent sliding conditions, when any jerking movements with the hands give a braking effect. Active movements only with the legs, with alternate repulsion by them, provide an increase in speed. The skier's body is constantly tilted at an angle of 35-45 degrees, which allows maintaining greater stability at high speeds and reducing the resistance of the oncoming air flow. Low seating position increases the duration of active kick off. The hands of the skier either make sweeping movements forward and backward, increasing speed and avoiding torso twisting, or press against the body. On this basis, two variants of the move are distinguished: with swings and without swinging hands.
In the skating course with hand swings, the sticks are kept suspended in the maximum possible horizontal position, always with rings behind the body. Active hand swings forward and backward are combined with footwork in each step, as in normal walking or running. In the skating course without swinging the arms, the arms bent in front of the chest press the sticks to the body, holding them in a horizontal position with the rings behind the body. They are often held under the armpits to reduce the force of air resistance.
