Skating technique: exercises, videos, basic mistakes. Skating technique: the nuances and rules of its implementation Skating technique how to move correctly

Skating skiing is gaining more and more popularity. Such peculiar movements on the tracks allow you to develop tremendous speeds, and the introduction of modern, high-quality equipment has made such skating safe for the athlete. When you get acquainted with skating, every little thing is important, so you need to talk about all the nuances of this technique, as well as about how how to quickly learn this technique of skating.

General information about skating

Skating itself entered the Olympic program back in 1988, and since then, it has gained an increasing number of fans. Since this type of skiing involves more stress on the ankle joint, skating boots are made higher, with reliable fixation of the entire leg, and especially the heel.

Also skating skis shorter than for the classic movement, they do not have a rounded end, and are almost completely straight. The whole essence of the movement lies in the fact that the skier is repelled by the inside of one of the skis, completely transferring his weight to the other. As a result, the appearance is created that a person on skis moves like a skater, hence, in fact, the name of the style came from.

A person who has a good command of the classic style of skiing can easily master skating technique, but it can be difficult for an absolute beginner. Here it is important to choose the right not only inventory, but also the slope where the training will be carried out.

Skating options

As the new style gained popularity, more and more new ways of riding appeared. So, what options for skating skiing now exist and are considered popular?

• Semi-skating implies repulsion with arms and legs at the same time, and at the same time one leg always slides with an emphasis, and the other goes freely.
• skating, implying skating without repulsion by hands. The hands themselves can move with or without a swing.
• Double skating It is considered very difficult, because the slide is on the left foot when repulsed by the right hand. Further, it always begins after pushing off the right leg and tearing the stick from the support.
• Simultaneous one-step skating It is considered one of the most difficult, because perfect coordination of movements is necessary. Here it is required to unbend the leg that performs the push all the time, accompanying this with a tilt of the body.
• Alternate skating must be used on slopes with a very high inclination. The essence of the movement consists of two sliding steps, in which the skier alternately pushes off with his hands.

Some athletes master only a part of the options for skating, while someone takes on the study of each of them. And yet, in order to competently learn such a movement, you need to know special exercises, as well as practice on a special ski surface.

The main feature of thin plastic skis for skating is that they are very slippery. That is why, at the first stages of training, you should not choose surfaces with too much slope.

That is, for the first lessons of skating the hill won't fit. Since the skis are very slippery, on the hill the person will not be focused on learning, but on how to maintain balance.

To learn how to skate on skis, it is best to choose wide and level ground, well rolled and with a slight slope. It is also very important that the snow surface is not too icy. The skier will lean on the edge of the ski while moving, so the top layer of snow should be a little fluffed up. Otherwise, the athlete simply will not have a normal fulcrum.

Exercises for teaching the technique of skating

In order for the training itself to take place without injuries and at the fastest possible speed, professionals have developed special exercises that are now very widely used.

Learning to skate on skis usually starts without skis and without sticks. A person must imagine how the skis will slide when moving or jumping, having mastered this technique in theory. After that, you can move on to practice. The exercises themselves depend on the option of skating movement that was chosen.

Yes, while driving semi-skating, imitation in place is first mastered. The person slightly tilts the body forward, brings the hands to the level of the head, after which it brings the fly leg forward and to the side, and then returns it back. This exercise should be repeated for both legs, after which you can start moving.

When moving with a semi-skate, the leg that performs the function of the supporting one must bend, repulsion is carried out by the second leg. After this, the exercise ends with active abduction of the hip and knee joints.

When you need to learn the hardest one-step move, the first exercise is imitation. Such an imitation with a specific stance, in which the glide is transferred to the supporting ski, will help to master the move itself. Imitation goes to 2 counts from the starting position.

The next exercise is in motion. What needs to be done for him? It is necessary to push off with the foot that performs the function of the supporting one, taking it to the side, it would be ideal if the abduction occurs at a slight angle. Try to move the other leg forward and to the side immediately, transferring the weight of the whole body to it.

When repulsed sliding stop, you need to master one more exercise. Here, when moving from a small slope, it is necessary to push off with your feet as much as possible from the inner edge, with the transfer of body weight first to one ski, then to another.

At overcoming a gentle slope, it is necessary to move herringbone, actively pushing off the ski from the edge.

Learning to turn passes on a gentle platform when moving in a circle, first in one direction, and then in the opposite direction.

Skating is considered a little more difficult than classic, so it will take longer to master it. Here it is very important to use the advice that professionals give.

• To prevent skating from causing unnecessary injuries and damage, it is necessary to choose the right high boots with increased rigidity and choose the right skis.
• It is better not to overestimate your abilities, and at first ride on gentle grounds, and not on large descents.
• For skating, good balance is of great importance, so it can be developed using gymnastic exercises, for example, a swallow.
• Since the skis are very slippery, they will be difficult to put on at first. That is why it is better in the process of putting on skis to stick a stick in the snow so that the athlete always has a reliable foothold.
• The best way to learn skating is to practice all the principles and nuances. After the first exercises on coordination, turns and descents, skating will not seem so difficult.

Educational film on skating technique

And now we invite you to watch a training video on the technique of skating on skis. It will definitely help you in your studies.

The second part of the educational film

The skating skiing style is becoming popular and safe for the modern athlete. Compliance with the correctness of such a peculiar movement contributes to the development of maximum speed. The modern use of quality technology helps to take into account all the important details even when getting acquainted with the technique of ski style. Next, we will analyze the main types of skating on skis.

The progress of improving the equipment has given further development to the sport. With the advent of modern skis, boots with reliable bindings, athletes received a reliable side support. This feature gives maximum unloading of the upper body.

Types of skating arose relatively recently. The main feature is the active participation of the lower extremities during slippage. Here the basis is the level of training of the skier, the features of the track.

An important role is played by boots for this style of skiing, they should have the greatest height, tight fit around the circumference of the limb, in the heel area.

The history of the appearance of the move

For the first time, the performance of the skating ski style was seen in the 1988 Olympic program. He has won a large number of fans.

The perfect performance of the exercise brought victory to the Swedish athlete Svan Gunde. Helped the athlete become the youngest legend of the Olympic championship. Svan Gunde has won many prizes, receiving only gold awards, thanks to the use of such a skiing style. This presentation was the basis of the historically famous sport.

Technique of skating skiing and basic methods of transportation

To master the technique, you need to accurately perform single-support sliding. Determine the correct balance of the body. It is required to stand up straight, tilt the body forward until the moment of loss of balance, then the lower limb is moved back to fix the body. Remember this position.

By all external signs, the method is similar to skating. Starting from the surface at the right angle, a step is taken towards the inner edge of one of the skis, then a similar action is performed by the second. With professional skiing skills, it will be easy to learn this type of walking. Now the main classification includes the following running styles:

• semi-ridge;
• skating without sticks;
• two-step;
• one-step;
• alternating two-step.

Semi-skating

One of the simplest. It consists in an accurate push immediately by the lower, upper limbs, impact on the supporting one, the second takes the position of slipping, ready to enter. It is most successfully possible to perform a semi-skating course on a flat track with small mountain descents and ascents. For comfortable sliding, performing this type of movement, the correct arrangement of the ski track is required.

Skating

Similar to skating, only without the use of the upper limbs. However, the movement can be supplemented by a wave of the hand. The basis of the method is riding in a sliding step with simultaneous repulsion by the lower limbs. To ride in this way, the obstacle course is predominant.

Skating in two steps

The most difficult movement further contributes to the development of endurance. If the movement is from the left lower limb, then the repulsion is performed by the upper right, and vice versa, the separation from the snow embankment of the right leg fully engages the left arm. This type is characterized by a large ascent, descent, and revolutions.

Skating at the same time

The secret of this style is the practiced coordination. Rules of execution: movement of the lower limbs with the body tilted forward, due to the formation of a powerful push. The movement of the skier forward is helped by repulsion with sticks. The movement of the skate is simultaneously performed in the intervals of steep ascents.

Alternate skating

Alternate skating, running helps to overcome the mountainous sections of sports tracks. Performing 2 sliding steps at the same time with ski poles will help you cope even with difficult weather conditions. The style is successfully used on the slopes when the snow is already packed. Slip occurs at low speed. The stroke cycle consists of 2 gliding steps, where alternately pushing off with the hands is required.

The correct execution of the element depends on the level of skill, the angle of elevation. The reason for the incorrect technique of movement is the random overlapping of the upper and lower limbs.

By repeatedly working on yourself correctly, you will be able to master any skating movement. The basis of the practical training of learning to walk is the study of preliminary exercises.

Where and how to learn skating?

Before the first exit to the track, familiarize yourself with the basics of theory, read the description of the technique or watch the video. When viewing, pay attention to the behavior of athletes.

A good method of pronunciation of movements. No need to be embarrassed by the first disobedience of the muscles of the limbs. Over time, the body will be able to catch the right movements on its own, everything will start to work out and you will be able to ski like a pro.

For training, further training, a flat, wide area is suitable. Modern skis are mainly made of plastic, which are endowed with a sliding function and do not require special lubrication.

Traditionally, the first training sessions are held without sports skiing equipment. This kind of technique is used by coaches everywhere. The main task of the future athlete is the idea of ​​​​how notched skis glide in practice.

For beginners, it is better to start riding on loose surfaces.

Repulsion, running step is easier to master. But it must be remembered that each individual skating type of movement during training has its own nuances.

When learning a similar skiing style, they first push off with the supporting limb, slowly moving to the side. The second leg comes out in front of the body, it also goes sideways, taking all the weight. To quickly climb or descend, use herringbone walking with active repulsion with sticks.

If you want to learn this style of skiing, then the following recommendations will come in handy:

1. Having chosen such a sport, you need to correctly approach the choice of appropriate equipment.
2. During training, remember the basic safety rules.
3. It is necessary to increase the duration of the workout gradually, without increasing the load too much, otherwise there is a great opportunity to get injured, for example, stretching or tearing the muscles of the legs.
4. Daily work on yourself will give you the opportunity to achieve the desired results.
5. For comfortable training, further training, skis are chosen that are shorter than standard ones. It is desirable that the ends are rounded. In terms of quality, skis should have increased rigidity, here the weight of the athlete is taken into account.
6. The length of the sticks is shorter than usual by twenty to thirty centimeters; purchase only durable, lightweight sports equipment. When choosing sticks, you do not need to adhere to any rules, the selection is made individually.

Due to the fact that in the course of skiing in the skating style the joints of the legs have to experience enormous loads, especially in the area of ​​​​the foot, for this type of movement you will only need to purchase boots with high sides. In this case, it is possible to securely fix the leg, heel.

It is also required to take into account the fact that it is possible to switch to the skating style of movement, having good physical fitness, and a lot of patience, since the planned result will not be achieved immediately.

Exercises for mastering skating

As a rule, the first few classes are held without sports equipment. This is done in order to be able to distinguish between a theoretical technique and a practical one. Comparing the structure of this method with other classical moves, it is possible to find a number of characteristic factors:

1. Maintaining balance is considered the foundation. Slippery skis move apart, at first not succumbing to braking. The simplest exercises, such as the "swallow", will help to cope with a difficult task.
2. For effective repulsion when running, apply the forces of the total body mass at ninety degrees to the direction of the ski.
3. You need to push off with a sliding ski at an angle to the direction of movement.
4. Try to simulate a one-step move. Complex technology will require effort. Imagine that one of the limbs is sliding on the snow, all the muscles are involved here. Such work on the spot creates a load, tension.
5. Workouts invented with full mobility are effective, and it is necessary to carefully control the transfer of the center of gravity to the limb that has become the support. Alternately, on a slight bend, a spring movement is performed.

It is almost impossible to learn skiing in this style on your own, with high quality. Initial lessons with an instructor will help to avoid blunders and warn against injuries.

In the end, it should be noted that this style is considered rather purely professional, so it is better for beginners to start simple. It is required to study it only after you learn all the basics of ski walking. Otherwise, it will be necessary to spend more time learning training exercises specially designed for skating skiing, and there is also a high risk of injury in the process of practical training due to neglect of the basics.

As a professional sport or as an amateur hobby, it began to gain momentum again. Many cities already today can offer more than one offer of individual skiing lessons or offer classes in groups with the same level of training of all students.

You can master the methods and techniques of skiing in various ways, including on your own, by studying the technique in theory and applying it on tracks of various levels of difficulty, ranging from less to more. At the moment, one of the relatively new and most applicable is the technique of skating on skis. You can learn about how, where and who uses this method of walking from this article.

What it is?

The emergence of skating in the field of skiing is a relatively new phenomenon. In addition to this option, there are also classic and free. Skating is characterized by the active participation of the legs in the process of skating, which distinguishes it from the classical one. A special feature of this technique is the repulsion of the ski at a certain angle from the track in relation to the direction of movement. Visually, this maneuver resembles ice skating. In connection with this fact, the name of this technique arose. There are several varieties of such skiing. The technique of skating on skis may differ in certain nuances of execution depending on the route, the level of training of the person skiing, or the convenience of performing one or another option.

The emergence of a new method of skiing was due to the progress in the creation of ski equipment. The development of more modern skis, ski boots and the improvement of the attachment of one to the other has allowed athletes and amateurs in this area to put a lateral emphasis on the foot. This fact contributed to the development of a new technique for skiing, which began to involve the legs more and reduce the load on the arms compared to the classic version.

When using a method such as skating on skis, the execution technique can have four varieties and be used in various situations.

Where is this technology relevant?

The scope of this method of skiing on the slopes has changed significantly over the past few decades. The initial value of skating was limited only to training exercises for athletes to master the movement on turns and other difficult sections of the track. After the invention of new elements of ski equipment, such a move changed its meaning from a regular exercise to a separate technique applicable both in professional competitions and on amateur slopes of ski resorts.

Skate skiing technique is available for any person who feels comfortable and confident in its implementation. A professional athlete can use elements of this method or some of its variations as part of the free style of skating in all competitions that allow this style of movement in situations where it is convenient for him and gives him a speed advantage. There are no separate professional competitions in skating technique at the moment.

When passing difficult tracks and their sections, the technique of skating on skis gives a special advantage. Errors may occur during execution. Therefore, it is important to know about it and hone your skills.

History of occurrence

About a hundred years ago, skating was used as a common exercise for training skiers and was not considered as a separate technique. The reason for this state of affairs was the inconvenient fixation of the ski boot to the ski itself.

After the advent of innovations in ski equipment, which occurred in the 70s of the XX century, this technique became more convenient, and its use helped to develop a greater speed of movement. The training programs for competitions that took place over the next few decades were revised. The technique of skating on skis began to have different versions.

At the moment, such a way of moving along the ski slope or its elements take place only in the performance of a free style of skiing. Skating can be presented in the form of one-step, two-step, half-ridge or alternate. You can also single out a technique without the use of sticks, that is, practically without using your hands, as a separate option for movement. Each of these options is designed for certain tracks and their elements. Combining several subspecies of skating and alternating it with the classic on one track makes it possible to increase the efficiency of its passage.

In this regard, learning various skiing techniques from early childhood gives high results in the future. For amateurs, the use of several options for riding makes the process more interesting and exciting, and also helps to train more muscles.

Execution rules

Any skating skiing, the technique of which passes without errors, must obey the following rules:

• The need to use inertia and own weight, and not just physical strength.
• One leg is supporting, the other is repelling.
• The center of mass should always be located above the supporting leg.
• In the process of repulsion, the center of mass moves slightly forward in relation to the boot of the supporting leg, then the body is leveled and slightly rotated towards the direction of the repelling leg.
• For high efficiency of using your weight and inertia, you need to select sticks of length calculated by the formula: skier's height minus 20 centimeters. Higher sticks do not allow the above rules to be effectively applied in practice.

One step move

The technique of skating on skis has different types. Simultaneous one-step move is one of them. Performing one complete cycle of such a move involves two steps. They are performed as follows:

• initially there is a repulsion of one of the legs;
• simultaneously with the repulsion of the leg, repulsion occurs with both hands;
• after which the supporting leg slides.

Making all these movements is considered to be the execution of one complete cycle of the move. A skier can perform up to 50 such cycles in one minute. This requires high physical fitness.

This technique is great for developing high speed when moving up, on a flat section of the track, on small gentle descents. Such a move is an excellent option for the skier to move in situations where it is necessary to accelerate speed or achieve acceleration of movement.

This technique of skating skiing uphill for each cycle helps a person to overcome from 4-10 meters. When the athlete moves on a flat section of the track, this number increases to 6-15 meters, provided that this method of skiing is performed without errors. In terms of time, the run should take no more than one or two seconds. When skiing, it is also worth following the basic rules of skating, which have already been outlined above.

Two step move

The technique of skating skiing is varied. The simultaneous two-step move is another of her variations. Its implementation is a bit similar to the previous method. The only difference is that in this situation both skis, and, accordingly, both legs are at a certain angle to the direction of movement of the skier. The execution of one cycle of such a move still takes no more than one or two seconds. In one minute, a trained person can perform from 30 to 70 such cycles.

A full cycle of performing a simultaneous two-step move includes making two sliding steps with different legs and one repulsion with hands, that is, repulsion with sticks from the track.

The use of such a move is advisable when moving up on hills of small or medium steepness. Also, this method is often used when running on flat sections of the track. Recently, the described technique of skating skiing has become the most popular and applicable among both athletes and advanced amateurs. This option is rarely used when driving downhill, but sometimes its use in such a situation is appropriate.

The length of one complete cycle done by a simultaneous two-step skating can vary from 3.5 to 8.5 meters. This is slightly less than in the previous version of skiing, but the number of such cycles per minute of skiing increases noticeably. It is this fact that can give the skier a speed advantage, which is one of the reasons for the increased popularity of this subspecies of skating technology.

alternating stroke

It also includes the technique of skating on skis and an alternate version of movement on the ski slope. This subspecies is significantly different from the previous two. Its peculiarity lies mainly in the performance of two sliding steps and already two successive repulsive movements with the hands. Due to this, such a name of technology arises.

Due to the repulsion with hands after each sliding step, the speed of movement decreases in relation to the one-step and two-step options. The length of each such passage does not exceed 5 meters. One complete phase of the alternating stroke takes a professional skier no more than a second. Use this technique when climbing steep hills. It is advisable to use alternating skating and under not very good conditions for sliding, as well as with soft skiing. It means a ski that flexes well, which softens the unevenness of the terrain and makes mistakes in any technique less noticeable. The use of such skis is typical for beginners or in the case of skiing on a track with soft snow.

Technique without the use of sticks

To maintain a high speed of movement or its development, there is another way of skating skiing technique - skating without repulsion by hands. It has two subspecies, both of which do not involve sticks. This technique is used on flat areas with good conditions for sliding, or on gentle sections of the ski slope. Visually, this option even more resembles the movements of a skater. The use of poles, that is, pushing with your hands in such a situation, only slows down the skier and does not allow you to achieve maximum speed of movement.

When performing such a move, the skier takes only two sliding steps. At the same time, his body is always tilted, which is about 45 degrees. This position of the body makes it possible to reduce the oncoming wind resistance.

The technique of skating on skis without poles is divided into movements with swings and without them. In the first variant, hand swings allow you to develop higher speed. The skier performs active movements with his arms forward and backward, combining them with footwork. The sticks during such movements are at an angle and are directed back by rings.

In the second version of skiing without sticks, the arms are folded in front of the chest in such a way as to press the sticks to the body. They are in a horizontal position with the rings back, as in the previous version. Often skiers hold them under their arms. This situation is characterized by lower energy consumption due to the passive work of the hands.

Semi-skating

Effective in the development of high speed and widespread in use, the subspecies has the technique of skating skiing - semi-skating. It has a number of its differences from all previous options for moving along a snowy track. It is used mainly on flat or flat parts of the ski track for skiing. Often it is used when moving down, that is, on slopes of small steepness. The performance of one complete cycle takes no more than one second for the skier. Often two full phases can be done during this time.

The cycle consists of a set of the following movements:

1. The center of mass of the human body is initially located in relation to the heel of the leg on which the support is performed, slightly behind and to the side. Next comes the sliding of the supporting leg.
2. Simultaneously with the movement of the leg, on which the support was originally made, the skier straightens up and takes his hands back.
3. Next, the second leg swings up and to the side, a sliding step is performed.
4. At the end of the sliding step on a practically straightened supporting leg, such a technique of skating on skis is assumed - semi-skating. Simultaneously put the sticks on the snow for further repulsion after that. The body should lean forward a little.
5. The fly leg, which should be slightly bent at the knee joint, lunges forward and slightly to the side, placing the track at a slight angle to the skier's direction of movement.
6. At this point, the heels should be crossed, and the supporting leg should begin to bend at the knee, preparing to slide.

During the execution of one cycle, the right and left alternately become the supporting legs, and the left and right, respectively, become the fly legs at this moment.

Exercises

To master all the above techniques, you need systematic practice on the ski slopes, as well as regular exercises with movements that imitate the skier's run. There are for such an option as the technique of skating on skis, exercises. The most common and applicable are the following movements and body positions:

1. The transfer of all weight from one leg to another with alternate bending of the legs at the knee joints. The hands are not involved in this movement. They are behind.
2. The same transfer of support from one leg to another. Hands are extended forward. The sticks are located perpendicular to the surface.
3. On a flat track, an alternate free sliding step is performed with the right and then the left foot. For two sliding steps - one repulsion with the hands.
4. Performing an alternate sliding step with the right, then the left foot, but with two repulsions with sticks after each step.
5. Alternate combination of all skating techniques on a flat track.
6. Performing a one-step move with repulsion by hands on flat sections of the track.

All these exercises will help you get comfortable on easy ski slopes, as well as on slopes of medium difficulty. To learn how to hold the body correctly and transfer the center of mass is one of the main tasks when learning to ski with any skate.

Common Mistakes

The technique of skating on skis should minimize or eliminate errors altogether. Improper execution of this method of movement may not give the expected result or contribute to injury. It is extremely dangerous to make mistakes in skiing technique on slopes, turns or climbs. On flat areas and in the presence of soft skis, the athlete's shortcomings become less noticeable.

Skating equipment becomes ineffective or its effectiveness is significantly reduced in the following cases:

• if the forward slope is too low, when performing sliding steps, the full load of one's own body on the track does not occur;
• if the body tilt is too low during repulsion, a reaction such as turning the body to the side may occur;
• setting the support track not under you, but a little back also leads to a small loading of the track with its own weight.

There are other mistakes in the process of skating skiing, but they all, one way or another, are connected with two points. The first of these is the low body slope, which, to the general misconception, does not bring the development of speed. The slope should not exceed 45 degrees. In this case, the technique is effective. The second mistake is to find the leg at the moment of repulsion not under you, but slightly behind, that is, before crossing with the vertical axis of the body. Both of these errors lead either to drifts in different directions, or to incomplete loading of the ski with its own weight. For fast skiing, you need to use, in addition to muscle mass, your own weight with momentum.

For recreational skiers, developing top speed is sometimes not a top priority, and therefore mistakes may not seem so drastic. Sliding the torso to the side can lead to loss of balance and a fall, which can lead to injury.

The technique of skating on skis, performed according to all the above rules and methods, taking into account errors, can be available to both a professional and an amateur on tracks of varying complexity.

In order to ski short distances, you do not need to be a candidate for master of sports. If you're going to get serious about skiing, you'll need to learn the basics of getting around. Today there are only two skiing techniques - the so-called "skate" and "classic". Each of them has its own distinctive features, but the benefits of skiing, regardless of the method chosen, remain significant. Mastery of techniques will be needed when conducting constant training and overcoming impressive distances.

Benefits of skiing

Regular ski runs are very good for health. Sports medicine experts cite seven key pieces of evidence that skiing is essential to maintaining good health:

1. Cross-country skiing contributes to the comprehensive hardening of the body. Frosty weather, clean air and serious physical activity are an effective combination for boosting immunity and overall health. People who regularly ski runs become less sensitive to various seasonal diseases (flu, SARS) and are distinguished by excellent coordination of movements, as well as strong joints.
2. Cross-country skiing leads to an increase in lung capacity. This allows you to provide a full-fledged process of supplying tissues and organs with oxygen, improves metabolism and accelerates the removal of harmful substances and trace elements from the body.
3. The constant change of the involved limbs, the frequent change of ascents and descents, the change in the rate of speed in different sections of the distance help to improve blood circulation. The heart gets used to increased loads and starts to work much better. Clearly, cross-country skiing helps increase endurance and is also an effective preventive measure for cardiovascular disease.
4. The accelerated metabolism achieved with the help of frequent skiing helps to fight extra pounds.
5. Active blood supply to tissues helps to work out muscle fibers. The latter after skiing grow in size. This gives the body the necessary relief and increases the strength of the body.
6. Adjustment to the track during the distance further leads to a significant improvement in the functioning of the entire vestibular apparatus, increased attention and dexterity.
7. The need to constantly monitor the ski run while running allows you to develop peripheral vision.

How to ski properly?

To master all the necessary skills of cross-country skiing, you must:

1. Choose the most comfortable and comfortable outfit. Remember - stiffness in movements and inconvenience lead to falls and injuries.
2. Don't look down at your feet. When running, you need to concentrate on the track, and not on your limbs.
3. Keep your legs half bent. This helps to maintain the necessary balance and resist falls.
4. Choose the best running technique. Depending on the features of the terrain, trails and weather conditions, skiers must constantly change their way of moving.
5. Soberly assess your capabilities - do not choose tracks with sharp turns, steep climbs and steep descents.
6. Don't be afraid of falling. Beginners need to immediately learn how to land correctly. This skill minimizes the risk of fractures or other injuries.

Ski skating technique

Regularly performing the “swallow” exercise at home will help you quickly master the technique of skiing with a skate. To carry it out, you need to take a standing position with your knees tightly closed. Next, raise your arms up to shoulder level, then lift one leg until it takes a perpendicular position to the other. During the skate, you will need to constantly lower the body to one leg and simultaneously raise the other, thereby assuming a position close to that used in the above physical exercise.

During the “skate” run, the skier leaves traces resembling the Latin letter V. The trace should be as narrow as possible - this is the moment that confirms the mastery of the technique. Ignoring this rule is possible only when climbing. When passing them, a wider spacing of skis is acceptable.

The technique of skiing with a skate does not involve folding sticks with a “house”. They can only be moved parallel to each other. Remember - with the "horse" sticks should be 10-15 centimeters longer than with the "classic".

This running technique has its own varieties:

1. "Under one leg." Most effective when climbing hills or for fast acceleration. The skier needs to strongly push off with sticks, and then move the body weight to the supporting leg. It should slide forward and to the side. When moving, the skier will leave a trail that looks like spruce branches.
2. "Under both feet." It is used on plains, descents and small rises. This way of running is easier than the previous one. The skier will need to push off with sticks with each change of the supporting leg. This requires a lot of effort to maintain the required speed.

Classic skiing technique

Classic cross-country skiing has a lot in common with walking. When using it, the skier transfers the weight of the body to the heel, and then gradually moves it to the toe. You can master the classic running technique with the greatest efficiency when working out climbs.

The classic skiing technique involves a small extension of the poles. It allows you to push off when running at an optimal distance and minimize the risk of injury to your wrists.

"Classic" implies the use of several classic types of steps:

• stepless move (movement occurs with the help of repulsion from sticks, skis do not come off the snow);
• one-step move (repulsion from the snow occurs with the help of sticks and one pushing leg);
• alternating course (it is necessary to push off with both feet; this manner of movement is suitable for overcoming steep climbs).

These types of steps are used at a distance in certain cases. Stepless is effective when running on a flat or clearing. With the right tilt and strong repulsion with sticks, this technique will allow you to quickly overcome significant distances without undue stress on the body.

The technique of classic skiing using a one-step move is suitable for overcoming plains and gentle slopes. It provides an opportunity to reduce time costs when overcoming the route and will maximize the rationalization of the use of body resources during climbs.

The alternating stroke in "classic" is ideal for use on steep slopes. This technique is familiar to many skiers since childhood. It involves the simultaneous removal of the right arm and left leg, or the left arm along with the right leg.

The article shows the most common technical error that significantly affects the speed of skating among skiers of different qualifications, namely: inconsistency in the directions of repulsion by the hands and movement of the leg (skis, roller skis). To eliminate it, it is recommended to perform a set of special exercises that take into account individual characteristics, which allows, within two months, to significantly increase the repulsion force, lengthen the free roll and more efficiently use energy costs to increase speed.

Melikov Andrey, MS in cross-country skiing
Pobortsev Roman
Melikov Ski School

Thanks to intense sports competition in cross-country skiing, a steady evolution of skating technique is taking place. In the sport of high achievements, the results of the leaders of the competition can differ only by a fraction of a second, which determines the exceptional importance of the efficiency of the use of individual resources and the technical preparedness of athletes.

The existing skier's movement technique is fixed at an automatic unconscious level, so new movements being studied are not always easily linked with existing automatisms. Thanks to the regulation of the central nervous system, the development of new motor skills allows you to variably change automatisms, supplementing them with new elements or forming another, more suitable mechanism. When a new automatism is developed, the visual control over the movements disappears, and the successive steps of the ski course become standard. In order to qualitatively change and stabilize motor skills, perseverance in training and a variety of exercises are necessary.

In cross-country skiing, there is a synergy of hundreds of muscles, the movements of which are controlled by the interaction of multi-joint movable chains of the body (between the feet, shins, thighs, forearms and shoulders). When accelerating movements, the reactive forces of recoil from one part of the body to another increase in proportion to the square of the pace . Thus, we can say that the efficiency of energy transfer to increase the speed of movement (efficiency of energy consumption) depends on the correctness of the directions of the application vectors of the repulsive forces and the motion vectors of individual parts of the skier's body.

According to domestic and foreign researchers, improving the technique of skating movement significantly affects the increase in the speed resource of skiers and its economy.

It should be noted that the dominant majority of domestic skiers have a high quality of classic skiing technique. However, a significant number of both young and experienced skiers have the same typical mistakes when moving in a free style.

The purpose of this study was to study the features of the technique of free movement of domestic skiers of different qualifications, identify typical errors and develop methods for improving individual skating technique.

Organization of the study

In the course of the study, videograms of skating skiers of different qualifications were studied, individual features of the skating movement technique were identified, and which elements of motor skills reduce efficiency, which was understood as the efficiency of converting energy costs into speed results. For each athlete, an analysis was made of the movements of the moving parts of the body and vectors of application of forces from the standpoint of their influence on the overall propulsive force and developed personal recommendations for training according to the Melikov Ski School method. After the completion of the two-month training process, the form and nature of the movements of the tested skiers were evaluated by videograms and the change in the performance of cross-country skiing was determined.

The subjects were 367 qualified skiers from the first junior category to the MSIC, aged 14 to 35 years old, living in various regions of Russia, in Belarus and Kazakhstan. The studies were carried out both in the snowy and in the snowless period, both on skis and on roller skis, provided that the technique of movement was preserved. To generalize the experimental results, an analysis of the data for 2015-2017 was carried out.

Research results

An analysis of all the studied videograms of freestyle movement showed that each skier has a significant resource for improving individual technique. In addition, based on the generalization of the recommendations made, it is possible to identify five main, most common errors in skating technique. This article is devoted to the analysis of a typical error that occurred most often and was noted in 82% of the subjects, namely: a mismatch between the directions of repulsion with sticks and ski movement.

It should be said that this technical error can be seen even among skiers who are part of the main team of the Russian Federation ( gif1 And 2 ), which indicates the additional potential of their speed resource in improving the individual skating technique.

Rice. and GIF 1 - Cikl skating when the directions of rolling of the legs and arms do not match (A. BOlshunov)

It is interesting to note that in the classic style race from the mass start (20 km), Alexander Bolshunov won the World Rollerski Championship (2017), and in the individual freestyle race he took second place. This, on the one hand, confirms our conclusion about the advantages of domestic methods of training the technique of classical moves compared to skating, and on the other hand, speaks of the potential for improving performance, which lies in strengthening technical training.

Rice. and GIF 2 - Cikl of skating when the directions of rolling the legs and repulsion by the hands do not match (D.Rostovtsev)

At the same time, the leaders of our team demonstrate full correspondence between the directions of repulsion with the hands and the direction of sliding the legs, which not only testifies to their high technical readiness, but also to the development of modern domestic skating technique ( gif 3 ).

Rice. and GIF 3 - Cikl skating with the directions of sliding legs and repulsion hands (S.Ustyugov)

The essence of the considered error of the skiing technique lies in the incorrect position of the body at the moment of repulsion, when the direction of the repulsive force is different from the direction of the future sliding ( rice. 4). At the same time, at the moment of pushing (with a foot, or with a foot and hands), the skier has the frontal plane of the body perpendicular to the direction of the general movement forward, and not to the direction of ski sliding. Thus, he cannot create for himself the so-called "T-shaped" repulsion, in which the direction of application of force and the direction of sliding coincide. Insufficient unfolding of the frontal plane of the hull in the direction of future sliding has an impact on reducing the length of free ski rolling.

Rice. 4 - Vectors of application of forces for repulsion by arms and legs and the direction of movement of skiers in skating: a) a typical mistake; b) correct movement technique

The physical and mechanical essence of this process can be explained as follows. If the movement vectors of the force application point and the direction of the repulsive force ( F ) are parallel, then the kinetic energy produced in this case will be conditionally equal to the product of the modulus of force and the displacement of the body. If these vectors do not coincide, and the directions of movement of the center of mass of the skier and repulsion with arms and legs are mutually oriented at an arbitrary angle α , then the repulsive force can be decomposed into two parts:

1) acting along the direction of general movement () and directly converted into a speed result and

2) perpendicular to the direction of general movement (), the kinetic energy of which, like the work done, is zero.

Thus, useful work is performed only by the projection of the repulsive force on the direction of movement, and, accordingly, the energy costs produced by the skier for repulsion in the other direction are not effective.

With a significant mismatch between the directions of repulsion and movement, most of the force expended by the skier on repulsion will be directed sideways, and not in the direction of movement, which reduces the efficiency of forward movement. Often, in order to compensate for this transverse direction of repulsion, the athlete has to restore balance (“catch” the balance on the rolling leg with the hip extended to the outside), which requires additional energy consumption to maintain stability, which, in turn, is also directly proportional to the terrain of the track. In this case, most of the athlete's efforts are used inefficiently and are not spent on increasing the speed of movement. It is the timeliness and accuracy of applying efforts in skating that allow you to maintain balance on a sliding ski.

The reasons for this error may be:

• method of initial training or
• psychological desire to look and turn in the direction of general movement, as if mentally shortening the trajectory of movement.

To work out this mistake of skating, each skier was offered an individual training program, the methodology of which was developed and successfully applied in practice by Melikov Ski School coaches. To ensure the efficiency and effectiveness of training, a detailed analysis of the individual composition and structure of skiers' movements was carried out according to videograms, and individual aspects of skating technique were discussed. On separate frames of kinograms, the elements of movements requiring correction were schematically noted, the cause of the technical error was determined, and then special exercises were selected to correct specific errors. The proposed exercises are perfectly integrated into the technique of all types of skating moves in order to work out the features of each of them.

The structure of a special set of exercises should take into account the peculiarities of the skier's individual technique: from turning his head to the position of his feet. To build new motor locomotions, the coach analyzes complex movements by elements and specifies the features of individual technical training in order to find the most convenient and suitable methods of movements, positions and turns of individual parts of the body, taking into account physique, strength, functional and technical readiness. Changing the existing technique requires significant efforts from the skier, which are justified by the ability to correct technical errors and overcome limitations in improving sports results.

Initially, exercises are practiced to simulate repulsion in sports shoes, after which similar exercises are performed by the athlete already on skis or on roller skis on different terrain and in variations of skating moves. For a stable change in the mode of muscle work, the recommended duration of the process of practicing the skating technique was two months with a frequency of 3-4 workouts per week lasting one hour.

The development of this error in the training process allows you to increase both the repulsion force and the length of the free roll, which contributes to the lengthening of the rest period in the movement cycle.

The study showed that the effectiveness of training to correct errors in the technique of skating movement depends on:

• skier qualifications (in the process of initial training in technique, it is easier to consolidate new skills, but the higher the skier's qualification, the more difficult it is to overcome his inherent automatisms)
• coordinatingabilities(the higher the athlete's coordination, the faster he grasps the nature of new motor skills)
• endurance(more enduring athletes can train without getting tired, more time - not 40 minutes, but two hours, which speeds up the process of forming new skills)
• physical form (the better the strength training of the athlete, the stronger the T-shaped push produced by him).

Conclusion

As a result of systematization of the results of an experimental study on improving the technique of skating, it was determined that the most common mistake in the movement of skiers is the mismatch between the directions of repulsion with arms and legs and the direction of the main movement. To eliminate the identified errors, the authors propose to use a special set of exercises that takes into account the peculiarities of the skier's individual technique. It has been experimentally established that a two-month training process can significantly eliminate errors and improve the technique of freestyle movement, increase the efficiency of energy consumption and speed potential, increasing the repulsion efficiency and the length of free rolling.

In connection with the ethical requirements for conducting an experimental study, the proposed set of special exercises was aimed at the simultaneous correction of all errors in the technique of skating. Therefore, it is not possible to establish the significance of the impact of eliminating each of the typical errors in the skating technique. However, after the recommended two-month technical training, the performance of cross-country skiing was improved by 0.2-27% depending on the skill of the athlete, the distance and the terrain of the track.

Bibliography

1. Bernshtein N.A. About skill and its development. - M.: Physical culture and sport, 1991. - 288 p.
2. Grasaas C.A., Ettema G., Hegge A.M., Skovereng K., Sandbakk Ø. Changes in technique and efficiency after high-intensity exercise in cross-country skiers// International Journal of Sports Physiology and Performance.- 2014, Vol.9, No.1.- P.19-24.
3. Sandbakk-Ø., Leirdal S., Ettema G. The physiological and biomechanical differences between double poling and G3 skating in world class cross-country skiers// European Journal of Applied Physiology.- 2015, Vol.112, Is.3, P. 483-487.
4. Novikova N.B., Zakharov G.G. Features of modern skiing technique and methodological methods of individual movement correction. - St. Petersburg: SPbNIIFK, 2017. - 72 p.
5. Millet G.P., Boissiere D., Candau R. Energy cost of different skating techniques in cross-country skiing// Journal of Sports Sciences.- 2003, Vol.21, No.1.- P.3-11.
6. Myklebust H., Losnegard T., Hallen J. Differences in V1 and V2 ski skating techniques described by accelerometers// Scandinavian Journal of Medicine and Science in Sports.- 2014, Vol.24, Is.6, Dec.- P.882-893.
7. Kvamme B., Jakobsen B., Hetland S., Smith G. Ski skating technique and physiological responses across slopes and speeds// European Journal of Applied Physiology.- 2005, Vol.95, Is.2, October.- P.205-212.

Pobortsev R.A.., Melikov A.V. Typical mistakes of young skiers in the technique of movement in a free style / / Mat. IV All-Russian. scientific-practical. conf. trainers in cross-country skiing "Actual issues of training skiers-racers of high qualification". - Smolensk: SGAFKST, 2017. - S.207-212.

8. Technical training. Wart Group; publ. 06/14/2017 CCFederationRussia. URL: https://www.youtube.com/watch?v=pZ5tWgomZ7k/
9. Ski race. Tour de Ski. Men, 15 km. URl: http://news.sportbox.ru/Vidy_sporta/cross_country/spbvideo_NI703721_translation_Lyzhnyj_sport_Tur_de...
10. Melikov A.V.., Andreeva E.G. Principles of development of coordination abilities and balance functions// Mat. XX All-Russian scientific-practical. conf. "Modern problems of physical culture and sports". - Khabarovsk: DVGAFK, 2016. - P.136-140.
11. Losnegard T., Myklebust H., Hallen J. Anaerobic capacity as a determinant of performance in sprint skiing// Medicine and science in sports and exercise.- 2012, Vol.44, Is.4.- P.673-681.
12. Stöggl T., Müller E., Ainegren M., Holmberg H.-C. General strength and kinetics: fundamental to sprinting faster in cross country skiing?// Scandinavian Journal of Medicine and Science in Sports.- 2011, Vol.21, Is.6.- P.791-803.