Cross-country skiing technique. How to learn to ski skating in a week? A few words about ski care
skating- one of the ways to move on skis. It was originally used in cross-country skiing for cornering, for climbing uphill (herringbone climb) and as a special preparatory exercise when studying and improving the technique of the classic alternating two-step course. IN skiing skating is used for acceleration. The actions of a skier when moving by skating resemble the movements of a skater - hence the name of the move.
Invention history
Skating was used in cross-country skiing as early as 1930 by the Finnish skier Martti Lappalainen. It is also known that the Norwegian skier Johan Gröttumsbroten used skating at the World Ski Championships in 1931 in Oberhof. Nevertheless, skating was not widespread in those years. In the 60s, skating was used in ski orienteering, and then began to be used in ski racing. long distances(ski marathons) in Scandinavia. The first to use skating at the World Cup in cross-country skiing in 1981-82 was the American athlete Bill Koch, who won, in particular, thanks to the new technique, first place that season. The new technique was quickly picked up by other athletes. The World Championships in cross-country skiing, held in 1985 in Seefeld, was the first where the majority of athletes used skating. In May 1986, the International Ski Federation officially separated cross-country skiing competitions, starting from 1986-1987 winter season, to the race classic style, where skating is not allowed, and for racing free style, where in practice all participants use skating throughout the distance. It was decided to hold competitions in biathlon and cross-country skiing only in free style.
Other sources claim that the outstanding Swedish skier Gunde Svan was the first to use skating in major competitions. Pauli Siitonen and Koch used a “semi-skate” move, repeatedly pushing off with one of the legs, while the other glided in parallel, and only at the end of 1985 did Gunde Swan begin to use a full-fledged skating move, pushing off with two legs.
Technique
- simultaneous two-step skating,
- simultaneous one-step skating,
- semi-skating,
- alternating two-step skating.
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).
Even before 1990, the view skating skiing was included in the international Olympic program, and to this day is very popular among winter views sports. The name “skating” itself refers to the style of movement of an athlete on skis, that is, a skier, moving, makes similar movements, as if he were skating.
The essence of the movement of skating is as follows. The athlete, starting to move, first pushes off inside skis with one foot, after which he immediately transfers all his weight to the other leg, and so repeats the movement of the legs in turn. As a result, the skier moves on the snow as if on ice.
Those who are good at skiing can easily learn this type of walking. But it is important to note that talent and physical fitness do not always contribute to learning, you also need the right equipment.
The main methods of movement when skating
- semi-skating;
- skate in two steps;
- skating in a simultaneous step;
- alternating skating.
Now let's take a look at them in a little more detail.
Semi-skating
It is the simplest type of movement when skating on skis. The very method of movement consists in pushing with each hand and foot at the same time, moreover, when one leg rests, the second one goes towards the sunset. Semi-skating has found wide application on flat tracks with small ascents or descents. On the section of the track itself, for semi-skating, a ski track is needed, which will “help” the athlete to glide correctly.
Skating
The style of movement is completely like on skates, but without pushing with the hands. The move itself can be accompanied, both without waving the arms, and with waving. The very method of movement consists in performing a sliding step with a one-time repulsion of the legs to the sides. Skating, like semi-skating, is applicable on smoother tracks with small ascents or descents.
Skating in two steps
A very complex movement consists in moving from the left (or right) foot, while pushing off with the push of the right (or left) hand. Here, the movement on the left ski, with a one-time push of the right hand, begins after the push of the right leg, and ends after the right stick leaves the snow cover. Applies this species walking already among steep ascents or descents.
Skating at the same time
This type of move requires good coordination. Here you need the ideal concentration of the athlete's movement. The move itself is performed by constantly extending the legs, forming a push, leaning the body forward. That is, with each next step, the repulsive leg unbends, accompanying the movement with the athlete's tilt forward and repulsion with sticks. This type of walking is used exclusively on slopes with steep slopes.
Alternate skating
On the mountainous sections of the tracks, athletes use alternate skating. The style of movement consists of two sliding steps, pushing off with sticks (two times on each hand). This move is often used on slopes with worse conditions, as well as if the skier gets tired and cannot push off strongly at one time.
Everyone can master any type of skating, but most choose one or two styles that are right for him. Of course, for competent training in skating skiing, it is better to first study the necessary exercises in detail, and then regularly perform practical exercises.
Where and how to learn skating?
For training and subsequent regular training on skis, first of all, you need to choose a flat track, and preferably a wide one. IN this case do not choose sections of trails with an ascent or descent. Currently, almost all skis are made of plastic, which have a large sliding coefficient, which is why you should not train on hills when a beginner needs to maintain balance in the first place, and not maintain the very technique of skating.
For beginners, it is better to choose a snow surface that is slightly loose rather than icy and smooth, so it will be easier to learn how to push off. To begin with, it will be necessary to master the first pushes from a place, having learned to push off from a place - further training will be easier. To learn how to skate skiing as quickly as possible, there are exercises that have been developed for a long time. These standard exercises are almost always used by trainers around the world. Initially, any skating training begins without skis and sticks. After all, the future athlete must first imagine how the skis will glide, that is, master the theory.
Each type of skating movement has its own training nuances. For example, if you learn semi-skating walking, then first of all you need to try to imitate the movement. To begin with, the skier leans forward, and raises both hands to head height, after which he puts the supporting leg to the side and slightly forward, and then returns to its original position. Exercise should be done for both legs.
During the movement itself, repulsion occurs with one leg, and the other leg, at this time, should be in the fold. If, for example, someone decided to learn how to skate, then first you need to push off with the supporting leg, moving it to the side, put the second leg in front of you and to the side, immediately transferring all the weight to it. But, when moving on the rise, you need to move like a herringbone, actively pushing off with each ski.
- having decided to engage in skating on skis, seriously approach the issue of buying skis and ski poles;
- when training, the main thing is not to overdo it with your abilities, so as not to get stretched or torn leg muscles;
- when exercising, always increase the load gradually, do not rush;
- to maintain balance, exercise, use the most simple exercises, for example, the exercise "swallow";
- never despair, if it doesn't work the first time, try, train, work, and only then you will achieve the expected result and success.
Considering that the skating type of movement requires large loads on the joints of the legs (in the foot area), ski boots, for this type of movement, it is necessary to purchase only with high sides, for reliable fixation of the leg and heel itself. The skis themselves are chosen shorter in length than the standard ones. It will be good if the skis have rounded ends. Do not forget that skating is a complex type of movement, and therefore requires physical training And, of course, patience.
How to choose skis for skating
Now, in all sports shops There is a huge selection of cross-country skis. Usually, a novice who comes to the store for skis immediately "dazzles". Here are some nuances for choosing skis and poles for skating:
When buying skis and poles for them, do not try to save on purchases. The higher the cost of skis, the greater the likelihood that the product is not faked. As a rule, the more expensive skis are skis with different finishes of the sliding side, and higher durability. There are also cheap skis for sale, but such skis can break at the most inopportune moment, which will likely lead to injury.
Don't forget skiing is sport and sport is life! If you love skiing, be sure to try ice skating. Having learned this type of movement, you will be able to ski as quickly as possible in almost any terrain.
They have been in existence for several centuries, and their technique is constantly evolving in different categories. The most common is classical skating, in which the legs move parallel to each other. However, the most intense and fast way skiing is skating.
The specifics of this technique
If you want to understand how to learn to skate ski, then keep in mind the idea that when doing this, you need to literally push yourself forward by pressing one foot diagonally outward. Then do the same with the other ski. This method imitates ice skating. The heel is free from binding, which allows you to move the ski forward.
In the picture you see two athletes using two different styles. On the left - a classic course along a paved track, on the right - a skating course along a processed track.
The importance of choosing the right equipment
In order to understand how to learn to skate, one important technical issue must be resolved. First you need to get the right equipment. as a rule, shorter than the classic ones, and are characterized by the absence of specific cuts on the reverse side. The grooves are there to keep the skier from sliding backwards and also from shifting body weight, but skating skis simply won't function properly with grooves. However, as with the application of any sticky wax. On such skis, sliding wax is applied to the entire surface in such a way that they glide much faster than the classics. In addition, their length depends on the weight of the athlete.
Skating is extremely strenuous physical activity. All involved muscle groups body. requires the ability to balance on one leg, therefore easier for those who have a good sports training or skiing experience.
But what about those who stubbornly skipped winter physical education lessons at school and did not learn to distinguish between classical and skating?
Study! Cast aside all doubts!
So how do you learn to skate ski? Can it be done without professional trainer, say, at home?
Answer: definitely yes!
It is only necessary to work out three points:
1. Set aside time for classes.
It is enough to devote the New Year holidays to this to understand how to learn how to ski in a week.
If we consider ordinary everyday life, it is advisable to allocate twice a week, for example, in the evening after work. There is a plus here for those who are somewhat embarrassed to train in front of other skiers. Although it is better to immediately discard all doubts and concentrate only on your own sports achievements. It is also logical to take two days off for training.
2. Provide yourself with the right skis that meet the requirements of skating.
Their characteristics have been described above. How to learn to ski with a skate? To achieve this goal, it is not necessary to go to the store and immediately buy expensive equipment. You can use rental services. Or buy used equipment. Once you have mastered the technique, have a taste for skating, and understand your preferences, then it makes sense to go for shiny new skis.
Make sure the track you will be on is well prepared. This means that it is cleared of snow. If the track is in poor condition, results can be achieved for a very long time, which means that motivation will suffer. It is logical to train in the same place where athletes do it. At the same time, looking at them, you can get a couple of ideas on how to learn to ski quickly.
3. Follow the instructions below.
This article does not pretend to be a scientific presentation of the technique of skating. It offers simple and usable instructions in terms that your friend would use.
Human instruction for beginner skiers
Many people ask how to learn. Skating is easy. Before proceeding to the description, it should be noted that during training it is better to leave aside. At first, it is very important to find the balance of the body with an unusual movement for the body. And the sticks here will only interfere.
Leaving your arms free, relax your shoulders and you will feel them begin to move on their own to help you roll forward. In a word, trust the body.
Then you need to choose a flat area for training. You don't need a 5km track, pick up a snow-cleared flat about half the size of a standard high school stadium. This is where you will practice the following movements.
A simple diagram explaining the mechanical aspect of skating
In the photo above, you can see that both legs simultaneously perform different functions. This is the main focus. At the time when one leg is repelled from the surface (as a rule, the inner part feet), the second takes advantage of the moment and slides through the snow. All our weight, diligently accumulated at the desktop, we resolutely transfer to the limb that slides. Note that these movements are not performed in parallel, but diagonally!
Let's say you shifted your body weight to the left, pushed off right foot and slide while on the left. Try to slide as long as possible. For what? In order to have time to rest before the next push with the left foot. At first, do the exercises slowly and smoothly. When you learn well, then you will move on to work on developing speed. So, we pushed off with the left ski, shifting our weight to the right, and we slide with the right. Thus, we alternate pushes with the left and right foot. Reminds me of ice skating, doesn't it?
Pay attention to the fact that the leg on which we slide is slightly bent at the knee. Imagine that this is a spring on which your weight is placed.
Practice at home!
If you have problems maintaining balance, then in order to better understand how to learn to ski in skates, you can practice alternate standing on one leg at home. 12 seconds each with a change, 4 sets in total.
In addition, it will not be superfluous to watch the competition professional athletes, for example, on biathlon races, you can even on TV. This makes it much easier to absorb visual information about how it should look, and then understand what exactly is required of you.
The main thing is to believe in yourself and give the body time to master new movements, and then everything will definitely work out. And next year, you yourself will be explaining to your friends how to learn to ski in skates.
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 used to 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.
The technique of skating was invented a hundred years ago, this style of movement was recognized only at the Olympics of the eighties. Initially, skiers moved in a classic style, and the skate was used for quick entry into the turn and for dynamic uphill.
Now such a move is gaining particular popularity, as it is distinguished special kind movement on snow, which allows even a beginner to reach high speeds. The technique has its own characteristics and nuances, without the knowledge of which it cannot be mastered.
The essence of such a ride is to imitate ice skating. It is difficult to master this style right away. Without diligent training, it is impossible to learn this stage. For these purposes, a special series of exercises aimed at developing skills for such a ride was invented. This will be discussed a little later.
In total, there are several types of walking:
- semi-skating;
- skating;
- skate in two steps;
- skating in a simultaneous step;
Each type has its own technique. Let's look at each of these methods in detail.
Semi-skating
The most efficient and fastest form of skiing. It allows you to reach high speeds. Using this method, the athlete is able to overcome distances up to 9 meters in just a split second. This method is used on flat sections of the route, descents and ascents, when the movement occurs along an arcuate trajectory. Use this technique only masters with experience. This style is honed to perfection.
The essence of the method is to push with one foot, while the other leg rolls along the track, along with the work of the legs, hands are used to push the body with sticks. A series of total work pushing legs and arms. The leaning leg at this time rolls along the track.
The whole series of movements can be divided into four stages: sliding movement on the leaning leg, sliding movement with pushing the body with two hands, simultaneous sliding movement of both skis and simultaneous work of the left leg and two hands, sliding movement on two skis and work of the pushing leg and two hands, sliding movement on both skis and pushing with the working leg.
The first stage includes a sliding movement on the leaning leg. It begins when the work of the pushing leg is completed, it ends with the placement of two sticks on the ground.
Skating
The most common and long-used type of skiing in sports. The tactic has been practiced over many decades. For this reason, it is currently the most preferred. Good for rough trails. This step is often used in ski resorts. This technique makes it possible to develop optimal speed in comparison with other walking techniques. The skating technique involves repulsion, due to the inner edge of the ski. Taking the ski back and pushing with the edge of the inner part of the ski, he shifts the body weight to the second leg, moving forward on the ski. After that, the skiing leg pushes the body and the leg changes.
Stops with this walking tactic are not expected. Hands actively work in time with the legs. They help repel the body. The work of the arms and legs must be coordinated. It is possible to ride without the use of hands, for example, when descending and during the turn. On level ground, the arms should work together with the legs. On the rise, the hands work more intensively, the main load falls on them. The load depends on the steepness of the slope.
To master this technique, you must have strong knee and ankle joints. Walking tactics should be mastered on a flat, well-run track. The width should be as large as possible. Snow must not contain ice fragments. Pushing the edge of the inside of the ski is possible only on fluffy snow.
First of all, you should push with the edge of the inside of the ski in a directed arc in both directions. On initial stage the exercise is performed without the use of sticks. It should be noted the angle of deviation of the skis from the original position.
Important: As you master tactics, this angle should increase. Each time, carefully monitor the position of both edges of the skis. The process of walking should be monitored very carefully every little thing, because all the details are important.
Skating in two steps
Skiing with the double step technique is carried out in two stages.
The first stage includes movement on the left ski with simultaneous pushing right hand. The stage begins after the completion of the push with the right foot and ends with the take-off of the right ski pole from the earth.
In this style, the joints of the hip and knee area work. The skier straightens the left leaning leg in the indicated joints during movement. He gradually bends his right working leg in the same joints. It is important to keep a constant angle of the skis in relation to the direction of travel. Simultaneously with the bend, he should pull his leg to the leaning leg. Move the center of gravity to the beginning of the foot of the leaning leg.
The second stage includes pushing with the left foot and sliding the left ski. Sliding movement on one support of the right leg. Gliding is performed with a simultaneous push with both hands. Simultaneous movement of the right foot and pushing with the hands. Sliding and pushing movement is carried out with the right foot.
Skating at the same time
This technique of skiing is considered the most difficult in terms of coordination of movements. Since with each extension of the pushing leg, the skier must bend over and at this time work with his hands. It is reasonable to start the analysis of all stages of movements during walking from the moment the leg pushing ends.
The whole stage of walking technique consists of two steps. At this time, sliding is carried out. Each step of the right and the step of the left foot consists in repulsion. Hands work with legs.
Overcoming the plain in this style, the skier performs four stages: sliding movement on one support, one-time pushing with hands and sliding movement, one-time pushing with hands and foot, sliding movement due to the push of the foot.
Alternate skating
This type of riding is used for climbing uphill with great steepness. The stage of the whole walk consists of double steps, during which the movement is carried out by sliding. Along with the steps, the skier performs two alternating hand pushes.
The main mistakes of beginners
All beginners make common mistakes in skating walking style. This style does not forgive gaps in skill, so they should be eliminated entirely due to minimizing the number of injuries.
The health hazard increases on slopes or inclines and curves. On a flat section of the track, such errors are not so noticeable, they may not even be noticed by an inexperienced eye. All errors can be summarized as follows:
- when performing sliding movements and too low a slope, the maximum loading of the ski track with its own body does not occur;
- when performing repulsive movements and tilting the body body forward, a complete turn of the body to the side can occur;
- incorrect setting of the leaning leg (not placed under itself, but slightly behind itself), leads to a strong loading of the ski track due to the weight of its own body.
A feature of the remaining errors lies in the content of the above.
Playground for learning to skate
Beginning athletes need to start training on a flat and compacted and sufficiently prepared track. It can be in the forest or in the park. Snow on the track should be slightly loose, but not too much.
Of course, you can also skate on snow, but for an inexperienced skier it will be too difficult to do. The skier will make mistakes, and they can completely discourage any desire to ride further.
Exercises for teaching the technique of skating
Many people ask how can you learn to skate? You should know that before you start skiing, you must perform a certain set of exercises until they reach automatism.
Otherwise, you can get very serious injury already on the first ride. Exercises should be started after preliminary warming up of the muscles and joints. Here are some common exercises for beginners:
- the weight of one's own body must be transferred from foot to foot. Simultaneously with the transfer, the legs bend at the knees. Hands are not involved in the work and are behind the back;
- a similar exercise, but the arms are extended forward. This is an imitation of sticks in front of the skier;
- imitation of a flat track. Alternate sliding with change of legs. For two slides there is one hand push;
- alternate sliding with a change of legs, but for each step there are two hand pushes;
- alternate sliding using all techniques with imitation of a flat track;
- skating is performed in one step with an imitation of a flat track.
Interesting: For professional athletes, the volume of exercises far exceeds this list, but for a beginner skier, such a set is quite sufficient to master the technique of skating.
Conclusion
The technique of skiing is gaining more and more popularity. Many prefer this technique to the classic. And this is justified, since this style requires advanced skills and abilities from the skier.
