What is skating on skis. Skate run. Simultaneous one-step move

It is known that back in the 1930s in our country, skating was used as a special preparatory exercise in the study and improvement of the technique of the classical alternating two-step course. In the future, it was widely used as a lead-in exercise when teaching single-support sliding, kicking off with the foot, while developing the ability to keep balance, etc. In addition, skating was used in the study and improvement of the technique of turns by stepping over both without repulsion by hands and with repulsion. The use of special vehicles in the preparation of tracks for competitions and the new requirements of the technical committee International Federation skiing(FIS) necessitated the rapid re-equipment of cross-country skiers with inventory and equipment. At the 1974 World Championships, plastic skis appeared, which significantly surpassed the perfect Järvinen (Finland) skis made of wood.

Preparation and lubrication have fundamentally changed plastic skis, paraffins for lubrication appeared racing skis, rimless socks with bindings of a new design, conical poles with a center of gravity close to the handle, skier's clothing has changed, etc. Thanks to all this, technical equipment has improved dramatically in the 70s cross-country skiing and increased movement speed.
The high speeds characteristic of cross-country skiing have put forward new problems in the preparation of athletes. The requirements for technical-tactical, physical and psychological readiness ski racers. All this made specialists-trainers and athletes persistently look for effective ways to increase the speed of movement in cross-country skiing based on the improvement of the training process.

These searches led in the early 80s to the use by athletes on certain sections of the track, especially when good conditions sliding, semi-skating.
The semi-skating course also proved to be good at the XIV Winter Olympic Games in Sarajevo. However, athletes used this move only on separate, mostly flat, sections of the track. At the same time, they covered the middle of the ski with a holding ointment, and the toe and heel parts with paraffins.

The real innovation was the use of skating as the main means of movement in cross-country skiing at the World Championships in Seefeld (1985), when for the first time most athletes simultaneously refused to lubricate their skis with holding ointments and used only paraffins. This practically excluded the use of traditional methods of movement, except for the simultaneous stepless move. Therefore, we can say with confidence that the 1985 World Cup will go down in the history of the development of skiing in connection with the emergence of a new type of ski racing. The first world champion in this type of cross-country skiing was the Swede - Gunde Svan, who demonstrated high mastery of the technique of skating.

The 1985 World Championships and subsequent cross-country skiing competitions convincingly proved the advantage of skating over traditional methods of transportation, casting doubt on the advisability of further development of traditional moves that have served mankind for centuries.

However, traditional ways of skiing are inferior to skating only in the speed shown on specially prepared tracks, but in other respects they are superior. In particular, this refers to the applied value, accessibility, mass character of traditional ski runs.
Therefore, in accordance with the decision of the Congress of the International Ski Federation, two styles of movement are allowed in cross-country skiing competitions:
classic (traditional) and free, involving the use of skating. .

In all international competitions the classic style began to hold races for men at distances of 16 and 30 km and women at distances of 5 and 10 km, free style- 4 x 10 km relay and 50 km race for men and 4 x 5 km relay and 20 km race for women.

This has given rise to new challenges in determining the training strategy for athletes: whether to prepare them for two types of cross-country skiing or to focus on training in one of the types of cross-country skiing, not to mention a specific distance (for example, a relay race or a freestyle marathon distance). These problems are faced not only by athletes, but also by every national team. It is known, for example, that the ski racers of the GDR, given their capabilities, in preparation for the Winter Olympic Games in Calgary, focused only on free style.

Thus, ski moves are classified into classic and skating.
In skating moves, five main methods should be distinguished: semi-skating, skating without repulsion by hands (with swings and without swings), simultaneous one-step, simultaneous two-step, alternate.

Sometimes other skating moves are used, for example, semi-skating without repulsion by hands. During the race, the skier has to change moves quite often depending on the terrain, glide conditions, direction of travel, and many other factors. In doing so, he uses various ways transition from one move to another.

Freestyle cross-country skiing quickly became popular, especially among young people, as the most fast way movement, little dependent on the vagaries of the weather.
Biathletes and Nordic combined athletes immediately switched to skating. There is a danger of large loads on the joints associated with the peculiarities of the skating technique. But it should not be exaggerated. It is necessary, as in all sports, to strictly observe all the methodological principles of training an athlete, especially in childhood and adolescence, paying Special attention for a special physical training.

Orientation towards versatile ski training with an emphasis on classical ski training in childhood and adolescence is not always interpreted correctly by experts. When preparing for both types of cross-country skiing in childhood and youth, the growth of sports and technical results, especially for young athletes, in both types can significantly slow down. The results of the analysis of the technique of skating and the generalization of practical experience indicate the need for special technical, tactical, physical and psychological preparation to freestyle racing for both beginners and athletes highly qualified. This is consistent with the general theoretical provisions on early specialization, embodied in practice in many sports.

Issues of early specialization in cross-country skiing should be decided, as a rule, at the selection stage or in groups. initial training taking into account the athlete's predisposition to the classic or skating style, however, they can be solved at a later time.

Early specialization does not exclude, but, on the contrary, presupposes purposeful versatile training. It allows you to create a solid foundation for improving the general and special physical fitness of a ski racer. At the same time, the training means used in the development classical style should take a certain place in the general program of training for freestyle races and, conversely, the training tools used in the study and improvement of the technique of skating should be used in order to increase the effectiveness of the training process in preparation for the classic style.

The technique of skating makes great demands on special physical fitness, on coordination of movements, on the ability to maintain dynamic balance. These qualities are best developed and improved from childhood and adolescence.

Source: ski-life.ru

I won’t lie for a year, I don’t remember. Gunde Svan did it all, and after him went the “horse”1

good to flood

Margarita, I completely agree with you. Therefore, he is so evil!; -Yu

Class!!! RB is "pulled" exclusively by Ladies, and, as always, the men are messed up! We don't have time to push. As in life - a woman thinks about how to feed a child, and men - where and why the mammoths disappeared.

Denis Vladimirovich: God forbid. I hope the “wind of change” will only blow away the husk.

orgehovskya ekaterina: I read your remark with pleasure, thank you. He also raised the problem of the development of the domestic skate many times in his comments. Hope they change something.

Reply on skisport.ru: On the issue of skating. Nikolai Lopukhov The Olympic Games in Vancouver were held, and their results are disappointing, so now all the thoughts and aspirations of athletes, coaches, leaders are connected with the following Olympic Games which will be held in our country - in Sochi. A lot of money is allocated for the preparation for the Games, teams are being created. In one of these teams - the Moscow biathlon team "Sochi-2014" - I now work. During this period, a huge number of organizational issues are being resolved, and how we will perform in Sochi depends on how they are resolved. Therefore, as a practical trainer, I would like to express my point of view on some aspects of development winter views sports: cross-country skiing and racing training in biathlon and biathlon. Recently, Soviet Sport published an article by Vladimir Gomelsky in which he discusses the role of coaches in sports. Of course, we remember that such people as Karpol, Tarasov, Chernyshov, etc. played a huge role in their sports. But now most coaches have abandoned the progressive Soviet system in which they worked. Why? Yes, because there was no transfer of experience from those times to our times. Take, for example, the words of Sergei Kushchenko that they want to invite a foreign skating specialist. And indeed, there is some truth in this, because both in cross-country skiing and in biathlon we have lost a leading position in this style of movement. This, of course, is a shame, because I am one of those coaches who created the skating system in our country in 1985. Then we analyzed the movement of the world's leading athletes who won in the skate, such as Gunde Swan, Maurillo de Solt and others. And based on the developments of Hans Hansovich Gross, who created the classical style system, decomposed it into phases, components, we created the same system for the ridge style, came up with a large number of training exercises. And indeed, by training such girls as Larisa Lazutina, Anfisa Reztsova, Lyubov Egorova, Nina Gavrilyuk and others, I did a lot of work in this direction. Naturally, we used video filming a lot, conducted classes to improve technology. Also, as I already mentioned, a number of unique exercises were developed to improve the technique of skating. Here are just a few of them: 1. Skate imitation. It is a continuous imitation similar to the traditional classic imitation now used by both skiers and biathletes. It allows you to do the same work, but taking into account the features of the ridge style. 2. Skating skiing. The athlete puts on alpine skis, boots, but takes racing sticks, and moves with a skate. The point of the exercise is ski boot does not allow unnecessary bending of the leg in the joints, rigidly fixing them. This exercise removes the active extension of the supporting leg in the free-sliding phase. 3. Playing rugby on skis. Athletes take bad skis, go to a snowy meadow, where they are given two balls. Exercise perfectly develops ski dexterity, technique and coordination of movements. 4. "Catch-up" skiing. Improvised games, relay races on the slopes. Exercises improve ski training, diversify well training process and contributes to the development of ski dexterity. It is also important to remember how we trained then. We ended the season on the twentieth of April. After the marathon races of 50 and 70 km, we stayed for a two-week sundown. We went cross-country and alpine skiing, improved our technique, went to the pool, the gym, cooked muscular system for the next season. This was followed by a 10-day break, after which we went to a training camp in Kamchatka or Apatity, where we trained in the mountains in the snow. That is, at the end of April we were working on equipment, and already in mid-May we repeated special training, as the Norwegians and Finns do now, who ski in the snow in the fjords in May. For example, the same great Bjoerndalen, when asked about the rest, replied that he rests only two weeks a year. And our athletes at the moment rest sometimes drags on for up to two months, which negatively affects sports results in the future. At that time, we rested, simply introducing other means of preparation, changing the rhythm training activities. In August-September we went to the glacier for two weeks to improve the technique. That is, the ideology was that we conducted year-round training, in which we interspersed blocks special training. On the snow, we didn’t just ride, but held special classes to improve the technique of movement, including skating. And those girls, who later became the heroes of Russia, managed to surpass the then world leaders in skiing technique, such as Aunley, Nykkelmö, etc. I worked with the girls for several years, but in the future I could not find a common language with the then head coaches of the team Ivanov and Bystrov. The fact is that I was still a very young man then, but I climbed with some new ideas. And these great coaches put the seven-day microcycle at the forefront, and a step to the left, a step to the right of it was already considered a methodological error. Valentin Samokhin, later Prokurorov's mentor, Smirnov and I worked in the youth team "Friendship". We then, for example, went to train in Germany in June, and the Germans came to us in November in Apatity: that is, there was an exchange. And in that period of time we learned a lot from the Germans in organizational and methodological work. For example, the now fashionable creatine-phosphate workouts at that time were unknown to anyone in the USSR. I was the first to use them under the name "Multi-remote". This is 20-30 times for 10-15 seconds of acceleration on rollers or in imitation with a rest pause of 3 minutes. We also borrowed speed-strength training on roller skis from the Germans, circuit training and much more. But Ivanov and Bystrov were then great coaches: they had Kulakov, and Smetanina, and Savelyev, and Bazhukov, and many, many others. But life has shown that novelty still takes its toll, and now all this has already become the norm. But due to the contradictions that arose, I then had to continue my coaching path in Korea, which I spoke about in detail in my direct line. What conclusions follow from this. First, now we really need the right methodological concept. It is necessary to hold a seminar for all winter sports with the involvement of Russian and, possibly, foreign experts in order to create a methodology for improving the technique of skating style. The fact is that simply inviting a foreign coach will not give anything, because the technique is put in children's and youth sports. If at a young age you do not teach the athlete the right movements, then in adulthood it will be very, very difficult to do this. That is, it is necessary to train trainers, but I don’t remember that at least one methodical seminar. Most coaches are not able to make a frame-by-frame analysis of the periods and phases of skiing technique, point out mistakes. As for biathlon coaches, they do a great job, but they are simply not physically able to be on the line and on the track at the same time. All reports, both in cross-country skiing and in biathlon, are reduced to listing numbers. These are reports for the sake of a report, and in terms of methodology, I think we are a little behind. We have a lot of experience of senior coaches, a good methodological basis, but it is necessary to create a common concept of training and preparation for cross-country skiing and biathlon and put it at the forefront. The direction in which skating is currently developing in our country scares me. I think that the vision of technique that Yuri Viktorovich Borodavko offers his athletes, and other coaches, including those of national teams, is not entirely correct. The fact is that in the free-sliding phase you cannot actively straighten the supporting leg (double squat), and many coaches teach their athletes this. This, in my opinion, is the deepest mistake that we have fixed in the summer period, and in the competitive period, not all athletes can get rid of it. That is, there are problems, and these problems are very relevant, because we are lagging behind in skating. Everything is solved quite simply: you need to shoot, analyze and come to general conclusions. But for this you need to hold a general seminar. I myself am ready to hold it even now, if it is organized by the sports committee. I also consider it necessary to note one big omission - the absence of a ski and biathlon center in Moscow and the Moscow Region. The fact is that now in the interassembly, athletes simply have nowhere to train. In the vicinity of Moscow, a biathlete cannot conduct an elementary complex training. I know that such complexes were going to be built in Odintsovo, in Pushkino, but things, unfortunately, are still there.

The technique of skating makes great demands on special physical fitness, on coordination of movements, on the ability to maintain dynamic balance.

• Semi-skating
• Double skating
• Simultaneous one-step skating
• Alternate skating
• Skating without pushing off with hands

Semi-skating

Semi-skating- one of the most effective ways ski travel. 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 needs a ski track, which would provide the correct direction of the skier's sliding during the skating repulsion with the foot.

The stroke cycle consists of simultaneous repulsion by the hands, repulsion by the foot with a sliding stop and free single-leg sliding.
For a cycle, a skier overcomes 4-9 m in 0.8-1.2 s at an average speed of 4.5-8.5 m/s. The pace of the stroke is 50-75 cycles per 1 min, the time of repulsion by the foot is 0.25-0.50 s. hands - 0.25-0.44 s.

It is expedient to start the phase analysis of movements in the stroke cycle from the moment of the end of the repulsion with the foot. The principle of phase selection in the stroke cycle is based on the temporal characteristics of repulsion by legs, arms and free sliding.
The semi-skating cycle includes four phases: free single-support gliding, gliding with push-off by hands, gliding on two skis with simultaneous push-off by the leg and hands, gliding on two skis with push-off by the foot.
Phase 1 - free single-support glide (on the right ski). It starts from the moment the leg pushes off and continues until the sticks are placed on the snow. The duration of the phase is 0.4-0.8 s.

At the beginning of the phase, the projection of the center of body mass (p.c.m.t.) of the skier is somewhat behind-to the side in relation to the foot of the supporting leg. In the process of sliding, the supporting leg and torso smoothly straighten, the arms remain in the rearmost position (hanging), the swing leg freely rises up and to the side.

During free single-support sliding p. c. m.t. the skier moves from the rear-side position in relation to the support on the front of the table. This ensures gliding on a flat ski. Finishing free sliding on an almost straight supporting leg, the skier begins to tilt the body, move the fly leg forward and to the side and puts the sticks on the snow. He puts the right stick at an angle of about 70 °, the left - at an angle of 80 °. A different inclination of the sticks is necessary to place them on a support at the same distance (in front) from the foot of the supporting leg, since by this time the body is somewhat turned around its own axis in the direction of the jogging leg.

In phase 1 you should strive to smoothly, but almost completely straighten the supporting leg, while maintaining a slight inclination 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 the implementation of the main working efforts aimed at increasing the speed of movement of the skier.

Phase 2- sliding on the right ski with repulsion with two hands. It begins with the setting of sticks on the snow and continues until the left ski is placed on it. The duration of the phase is 0.06-0.09 s.

The skier pushes off with his hands due to the active inclination of the torso, the position of his hands does not change. With the fly leg, slightly bent at the knee joint, he lunges forward and to the side and puts the skis on the snow at an angle of 16-24 ° to the direction of movement, the heels of the skis are crossed, the supporting right leg begins to bend. The higher the speed, the smaller the angle of setting the ski on the snow.

Phase 3- sliding on two skis with repulsion by the left foot and hands. It begins with the setting of the left ski on the snow and continues until the sticks are separated from the support. The duration of the phase is 0.19-0.24 s. In this phase of the semi-skating move, the repulsion with the foot is fundamentally different from the repulsion not only in classical, but also in all other skating moves, since at first the skier does not unbend, but bends the push leg. This requires dividing the kick off with the foot into two sub-phases.

Subphase 1- sliding on two skis with repulsion by the left leg (retracting it) while bending in the hip. knee, ankle joints and simultaneous repulsion by hands. The duration of the subphase is 0.16-0.19 s.

In subphase 1, the skier continues to actively tilt his torso to 30-35° to the horizon, pushes off with his arms, extending them at the shoulder and elbow joints. Pushing off with his hands, he squats 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 reduces the pressure of the body weight on the sliding ski and facilitates repulsion by hands.
Active movement of body weight from the supporting leg to the push leg is extremely necessary not only to reduce the load on the muscles during flexion of the supporting leg, but also to increase the repulsion force by abduction, as well as to ensure effective repulsion by the leg when it is extended in subsequent phases.

Subphase 2- sliding on two skis with abduction-extension of the pushing leg and with repulsion by hands. Its duration is 0.03-0.06 s.
At this time, the skier finishes the repulsion with his hands, continues the repulsion by abducting the left leg and begins to unbend it in hip joint. The supporting leg remains bent at the hip, knee and ankle joints, its tilt to the left ends and the body weight is transferred to the push leg, the body is tilted forward.

Phase 4- sliding on two skis with repulsion, abduction and extension of the left leg - begins at the end of the repulsion with the hands and ends with the separation of the left ski from the snow. The duration of the phase is 0.08-0.22 s.
In this phase, the repulsion ends with the abduction and active extension of the left leg in the hip, knee and ankle joints when the left ski slides on the inner edge. The supporting leg at this time remains bent. The torso begins to straighten smoothly, the arms, by inertia, continue the relaxed movement back and up.

The effectiveness of the completion of the repulsion with the foot also depends on the position of the supporting leg. The more the supporting leg is bent, the smaller the angle of repulsion and the greater the horizontal component of the push force. However, muscle tension also increases sharply due to the need to maintain body weight on a bent supporting leg.

Double skating

Phase 1- sliding on the left ski with repulsion with the right hand - begins after repulsion with the right foot and ends with the separation of the right stick from 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 in the knee and hip joints. The fly leg, 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, the skier pulls up to the supporting leg. P. c. m.t. of the skier begins to move to the front of the foot of the supporting leg.

Phase 2- sliding on the left ski with repulsion with the left foot. Free single-support sliding on the right ski, sliding with simultaneous repulsion by hands, sliding with simultaneous repulsion by hands and foot (right), sliding with repulsion by 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 repulsion with the left foot, sliding on the left ski with repulsion with the left foot and hands (hand), sliding on the right ski with simultaneous repulsion by the hands, sliding on the right skiing with repulsion with the right foot and hands (hand), sliding on the right ski with repulsion with the right foot.

Simultaneous one-step skating

This move is the most difficult in terms of coordination. since with each sliding step, the extension of the pushing leg is accompanied by a tilt of the body and repulsion by the hands.
It is advisable to start the analysis of the movements of the cycle of the move from the moment of the end of the repulsion with the foot.

The stroke cycle consists of two sliding steps. Each step includes a kick off with the foot (right or left), a simultaneous push with the arms, and a single support glide. Having completed the cycle, the skier overcomes 6-15 m on the plain, 4-10 m on the slopes in 1.2-2 s. at an average speed of 3.5-8.5 m/s. The pace of the stroke is 30-50 cycles per 1 min, the time of repulsion by the foot is 0.25-0.45 s. hands - 0.25-0.40 s.

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 repulsion by the hands, sliding with simultaneous repulsion by the leg and hands, sliding with repulsion by the foot.

With an increase in the steepness of the ascent, the phase structure of the stroke changes somewhat. Under these conditions, the repulsion with the hands begins almost simultaneously with the repulsion with the foot, and three phases are distinguished in the stroke cycle: free single-support sliding, sliding with simultaneous repulsion by the foot and hands, and sliding with repulsion by the foot.

Alternate skating

Alternate skating it is used on slopes of great steepness (more than 8 °), as well as in soft skiing and poor sliding conditions on less steep slopes. Although this move is the least speedy, its significance cannot be underestimated.
The stroke cycle consists of two sliding steps, during which the skier alternately (alternately) pushes off with his hands twice.

Cycle length 3-4.5 m. duration - 0.8-1.15 s. average speed in the cycle - 3.5-5 m / s. stroke rate 55-75 cycles per 1 min. kick-off time - 0.2-0.3 s. hand - 0.25-0.35 s.

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 repulsion by the hand coincides with the beginning of the repulsion by the leg, and more often the efforts of the arm to the leg are superimposed. With this option, the speed is maintained at the expense of the frequency of steps while shortening the sliding step. This variant of the move is used on steep climbs, under poor sliding conditions, with physical fatigue, when the athlete cannot push off powerfully enough.
In the second variant, there is a phase of free single-support sliding (after repulsion by the hand and before repulsion by the foot).
Consider the sequence of movements in the first version of the alternating skating.

Phase 1- sliding on the left ski with repulsion with the right hand - starts with the right ski leaving the snow and continues until the flywheel (right) is removed feet forward-in side. The duration of the phase is 0.16-0.21 s.
Gliding in this phase is supported by active extension of the right arm in the shoulder and elbow joints, as well as a slight (2-3°) torso tilt. When sliding, the skier unbends the supporting (left) leg at the knee joint by 24-28 °, in the hip joint - by 20-24 °, and the lower leg tilts by 7-10 °,
The rider pulls the fly (right) leg together with the ski to the supporting leg, gradually bending at the 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 take forward left hand, gradually bending it into elbow joint, he raises his hand almost to shoulder level.

Phase 2- sliding on the left ski with repulsion by the left foot and right hand - begins with the removal of the flywheel (right) leg forward and to the side and ends with the separation of the right stick from the support. The duration of the phase is 0.03-0.09 s.
When, as a result of the active movement of the fly (right) leg forward-toward, the skier's feet are as close as possible, he begins to push off with his left leg, first unbending it in the hip joint. At the same time, the skier finishes pushing off with his right hand, while his left hand continues to move forward.

Phase 3- sliding on the left ski with repulsion with the left foot (0.18-0.23 s) - starts with the right stick breaking away from the support and ends with the left stick setting.
The skier continues to push off with his left leg, unbending it at the hip and knee joints (he straightens his body by 2-3°). The fly leg, bent at the knee charter almost to a right angle, the skier moves forward and to the side. At the same time, he completes the extension of his left hand and puts the stick on a support at an acute angle, and right hand after repulsion, it begins to move down and forward. At the end of this phase, the skier puts the fly (right) foot on the snow at an angle of 16-24° to the direction of movement.

Phase 4- sliding on two skis with repulsion by the left foot and the same hand - begins with placing the stick on the support and ends with the separation of the left ski from the snow. The duration of the phase is -0.09-0.16 s.
The skier continues to unbend the push (left) leg in the hip and knee joints, and extending it in the ankle joint completes the repulsion.
With the end of the repulsion with the left foot and its separation from the snow, the second sliding step begins in the stroke cycle, the movements in which are the same as in the first step.

Skating without pushing off with hands

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

Cycle length - 6-9 m. Duration - 0.7-1.0 s, average speed in the cycle - 6-10 m/s, stroke rate - 60-85 cycles per 1 min.

Phase 1- free single-support sliding on the right ski - begins after repulsion with the left foot and continues until the left (flying) leg is brought forward and to the side. The duration of the phase is 0.18-0.25 s.

The supporting leg of the skier at the beginning of the phase is bent at the hip joint at an angle of 97-103°, at the knee - at an angle of 72-78°, at the ankle joint - 67-73°, the body is tilted at an angle of 30-45° (to the horizontal), the left arm, holding the stick in a horizontal position, lowered in front, the right (side) holds the stick with a ring at the back - at the top.
Pushing off with his left foot, the skier bends it at the knee joint and pulls it to the supporting leg. At the same time, p. c. m.t. the skier moves to the front of the foot of the supporting leg from a position behind-to the side with respect to the support. The almost straight left hand, together with the stick, moves back to the knees in this phase, the right hand moves forward. By the end of the phase, both hands move towards the legs of the same name and each other and go down to the knees.

Phase 2- sliding on the right ski with repulsion by the same foot - starts from the moment the fly (left) leg is brought forward and to the side and ends with the right ski leaving the snow. The duration of the phase is 0.19-0.25 s. When sliding on the right ski in this phase, the fly (left) leg moves forward and to the side at an angle of 10-14 ° to the direction of movement. In this case, the projection of the body weight of the skier is shifted towards the movement of the fly leg.

Skating without arm swings, as well as with swings, is used under good sliding conditions on the plain, gentle descents and when accelerating on steeper descents when the speed is above 7 m / s.

A low stance, a fixed position of the hands in front of the chest at a high speed of movement provide a decrease in the force of air resistance. This move is economical due to a small windage, a long sliding length, and a low rate of movement.
Cycle length - 7-12 m, duration - 0.9-1.4 s, average speed in the cycle - 6-9 m/s, rate - 42-66 cycles per minute.

Skating, as a lead-in exercise for studying turns by stepping over or improving repulsion in a gliding step (for example, among schoolchildren), has been known for a very long time and has found application in the practice of skiing.

However, due to the advent of plastic skis and more thorough preparation of ski slopes, it began to be used as a way to travel on skis. A significant improvement in gliding conditions, wide rolled tracks allow skating to develop a higher speed of movement compared to other moves. \

Currently, in competitions, the use of classic ski moves and free (skate) moves are separated. Pregnant

about the competition, it is agreed in advance what moves the skiers go through this distance.

Skating was introduced in school curriculum, however, the conditions of ski training lessons at school (equipment, ski lubrication, preparation of a training track, preparedness of schoolchildren) do not allow to fully study skating.

However, in the 7th grade, it is necessary to familiarize students with this method of skiing.

In the school section, the study and improvement of skating takes place in more detail and in depth.

There are the following variants of movement by skating moves: semi-skating simultaneous move, skating without repulsion by arms (with swings and without swings by hands), simultaneous two-step skating, simultaneous one-step skating, alternating skating.

The actions of a skier when moving in these ways are somewhat reminiscent of the movements of a skater, hence the name of the move.

Pushing off with the inner edge of one of the skis back and to the side (sliding stop), the skier transfers his body weight to the other sliding ski, and the movements are repeated from the other leg, repulsion is performed from the sliding ski. Unlike classical moves, there is no ski stop in the course cycles. When moving with this move, the arms also actively work, repulsion occurs simultaneously or alternately in accordance with the rhythm of the legs. Variants are possible without repulsion by hands (with and without hand swings).

On flat sections of the route, the hand push is most often performed simultaneously, and on the slopes, depending on the steepness (simultaneously or alternately). Semi-skating (repulsion of one of the legs many times, the other slides in a straight line) is used more often when turning in a gentle arc (the push is performed by the outer ski). The illustrations show a simultaneous one-step skating (Fig. 14), an alternating skating (Fig. 15), a simultaneous two-step skating (Fig. 16).

As for the study of options for skating, despite the inclusion of these methods of skiing in the program for physical education for general education schools, it is impossible to solve the learning problems, given the small amount of hours ski training, low quality and lack of special ski equipment and the impossibility of high-quality preparation of ski slopes in almost all Schools.

^ i. M. Butin

Rice. 14. Simultaneous one-step skating

Rice. 15. Alternate skating with free sliding

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Rice. 16. Simultaneous two-step skating

In extracurricular work in skiing with teenagers and in the Youth Sports School, it is possible to recommend the study of skating. But it is important to remember that skating requires special physical preparation and strengthening of the ankle and knee joints.

Skating training takes place on a flat, wide, well-rolled training area, but the snow should not be icy. A small top layer of snow must be stirred up so that the skier can push off with the edge of the ski.

First, when moving along a ski track laid along an arc, schoolchildren try to push off with the inner edge of the outer (in relation to the turning arc) ski.

The first exercises are performed without sticks in one direction or another. Gradually, the angle of abduction of the ski to the side increases. It is better if the first attempts are carried out on a gentle slope or on a roll out after descending from a moderately steep slope. The main thing is to pre-gain speed (from the descent) or perform movements in light conditions (down a gentle slope). The main attention is drawn to the repulsion of the edge of the ski.

Then they proceed to the study of skating as a whole, pushing alternately with the right and left foot. At the first attempts, the angle of abduction of the toe of the ski should not be large; students seem to maintain the speed gained during the "run-up". The main thing in these first attempts is to pay attention to the coordination of movements and repulsion by the inner edge of the ski.

At first, training takes place without sticks, which makes it easier to master the coordination of movements. Training is more successful if the site has a very gentle slope (it is easier to maintain the speed of movement here, even if the push has not yet been properly mastered). It is necessary to pay attention to the timely transfer of body weight to the sliding ski. Then the angle of abduction of the toe of the jog ski increases. After mastering this method without sticks, students try to move around with sticks. First, with simultaneous pushes with sticks (so it is easier for schoolchildren to master the coordination of movements), and then with alternate repulsions. You can vary the task - moving with one stick and swinging with the other hand and vice versa. During repulsion, attention should also be paid to a slight tilt and turn of the torso in the direction of movement.

For a more successful mastery of skating, before studying it on the snow, it is advisable to imitate all movements without skis. Imitation is performed both stepping and jumping. C1ags (jumps) are performed forward - to the side with a low (creeping) trajectory of movements. In this case, attention should be paid to the repulsion of the entire foot (lateral - inside) and not with a sock. The toe of the fly leg necessarily turns slightly forward - to the side.

Unlike skaters, skiers perform movements in a higher landing (the torso tilt is much less). The arms also perform a simulated repulsion (rather than swinging to the sides).

In conditions of deep skiing, this move is not applicable, it requires special preparation of tracks. Relay races and competitions in short sections can be included in the program of school winter holidays, provided that skating moves, this increases emotionality and arouses interest among students. It is quite possible for schoolchildren to carefully prepare a short track for such holidays, and this can be done without the use of machines.

If you have been skiing in a classic way for a long time, and look at skiers rapidly flying past with slight envy, then this article is for you. Learning to ski is not as difficult as it seems.

Having an experienced coach or mentor friend in this business is good. But you can learn to skate style on your own. I mastered skating at school, in the fifth grade. I simply repeated the movements of more experienced classmates. And literally in a couple of days I already overtook them on the ski track and even sometimes came first in class competitions.

Skating has several techniques, we will consider two main ones - for cornering and alternate skating, which we most often see on the track.

Where to start learning?

To begin with, it is desirable to acquire skis for the “skate”. They are usually shorter than skis for "classics", have a more rounded nose, edges on the edges of the ski. Also, the skating version is more rigid. Sticks for skating style should also be selected higher, it is desirable that the handle of the stick touches the shoulder at the top, the height to the armpit will not work.
It is possible to skate ski for the classics, but it will be more difficult. For starters, you can take special skis at the rental. If you find that skating suits you, buy yourself good skis later.

Choose a ski track designed specifically for this style for training. It will be easier to learn the basics of the course on a track with a slight gentle slope. So it will be easier for you to hone the technique.

Skating technique

When mastering the technique, the most important thing to remember is the basic principles of style:

• You need to push off with the edge of the ski.

• The weight should always be either on the right or left foot.

• You need to help yourself with your hands, pushing with sticks.

• Body weight should be shifted slightly forward.

• The leg after repulsion should straighten.

• On the descent, you need to put the "herringbone" narrower, on the rise - wider.

After you have chosen a calm and a good place with a slight incline, try riding without poles first. Although this is optional. It’s just that without poles, you will soon understand the principle when the legs alternately push the ski to the side. For those who are accustomed to the classic move, it will be difficult at first.

Push off with one foot to the side, shifting the weight to the pushing leg, while placing the ski on edge. After that, immediately lift the ski slightly and transfer the weight to the other ski, also pushing off the edge of the ski, but with the other foot. Try to move smoothly from one foot to the other without jerking. If you use sticks, try to lean forward a little and set the force of the push with your hands. With the skating style, almost all muscles are actively working. Don't forget about breathing. It is more convenient to exhale when tilting, at the moment of repulsion with sticks.

When mastering the skating style, the most difficult thing is to keep your balance. Try not to stop, constantly shifting your body weight to one or the other leg, pushing off the edge of the ski. If you train on a track with a slight slope, you will soon master the principle of alternate repulsion by the edge of the ski. It remains to coordinate the movements of the arms and legs. It is more convenient for right-handed people to push off with sticks at the moment when the right foot stands on the edge of the ski. After the push, transfer the weight to the left ski, slightly straightening the body.

How to enter turns?

Skating involves a controlled turn. When entering a turn, simply push off with your foot several times from the edge of the ski that is on the outer edge of the turn. Left leg at this point it just slides. Bend your legs at the knees, you can help maintain balance with sticks.

The main mistakes of beginners

When mastering the technique of skating style, do not make common mistakes:

• Don't set your skis too wide in a herringbone pattern.

• Remember to shift the weight from foot to foot each time.

• Don't lift your leg too high after the push.

• Don't put the ski right on the edge.

• Do not bend too far forward or vice versa, do not leave your back straight.

• Do not ride with bent or straight legs all the time.

• Don't use sticks that are too short.

Following these simple rules, after a week of training you will famously cut through the air, increasing the speed on the ski track by 1.5-2 times. Owning two styles at the same time, you can competently alternate the load, giving the body a rest, using different groups muscles.

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 top 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. Main Feature the active participation of the lower extremities during slippage is considered. 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 must have greatest height, tight-fitting fixation 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 Olympic program 1988 year. 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.

For all outward signs method is like 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 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 right upper one, and vice versa, separation from the snow embankment right foot full use of the left hand. 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 using 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.

Depends on the level of skill, the angle of elevation correct execution element. 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 others classic 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 force total weight bodies at ninety degrees to the direction of ski movement.
3. You need to push off with a sliding ski at an angle to the direction of movement.
4. Try to imitate 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 have learned 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 the neglect of the basics.