When skiing over rough terrain, skiers, tourists and schoolchildren have to overcome climbs of varying steepness, length and terrain during walks. During training and competitions in cross-country skiing, methods of climbing the ski track are mainly used, providing high speed of movement (sliding running and stepping steps). In very rare cases, on short steep sections of the route, due to poor preparation or unsuccessful lubrication, athletes are forced to switch to less fast methods of ascent - “half-herringbone” and “herringbone”. Tourists and schoolchildren during walks, when moving without ski tracks, still quite often use the “half-herringbone”, “herringbone” and even “ladder” climbs.

The choice of method for overcoming climbs depends not only on their steepness; Other factors also play an important role: the grip of the skis on the snow, the physical and technical preparedness of the skier, the degree of fatigue at the moment and the condition of the ski track. Under favorable circumstances, qualified skiers overcome inclines of up to 5° using an alternating two-step stroke, without reducing competitive speed. In other less favorable conditions, even on gentler slopes it is necessary to switch to methods of overcoming climbs by sliding, running and stepping.

In all these methods there is no free gliding phase and no gliding phase with leg straightening. When lifting by sliding

Rice. 20. Lifting with a sliding step

The sliding and standing phases of the ski are approximately equal in time. When overcoming climbs by any means, active hand work is of great importance, which reduces the possibility of ski slipping as the steepness of the climbs increases.

Compared to an alternating two-step stroke with ascent by sliding(Fig. 20) the inclination of the torso increases, the length of the step decreases, the push with the hand ends simultaneously with the push-off with the foot. The amplitude in the work of the arms and legs decreases - they are carried forward with an energetic swinging movement immediately after the end of the pushes, the “swing” is almost absent. The period of work ( push-off) with one hand is layered on the push with the other hand, therefore, with an increase in the steepness of the climb, the support with sticks becomes continuous. With a further increase in the steepness of the climb, all these changes in technique compared to the alternating two-step move are even more noticeable.

All this is dictated by the need to increase the grip of the skis on the snow and avoid their slipping. The angle of repulsion with the leg also increases, which requires more active work of the arms. The stick is placed on the snow at an angle of about 65 - 75°. The kicking off becomes longer. The free leg performs a swing movement while pushing with the other leg. When moving your leg forward, “slipping” of the foot is unacceptable, as this causes a locking position and makes it difficult to perform a roll, which, in turn, causes other violations of the technique.

Climbing with a sliding step is studied with schoolchildren first on gentle slopes (up to 3°) on a well-prepared ski track. Having previously picked up speed on a flat section, schoolchildren overcome a segment of ascent 25-30 m long. Gradually, as they master the technique of overcoming an ascent with a sliding step, the steepness of the slope increases to 5-6°. But hurry with further

The steepness of the climbs should not be increased until the students have firmly mastered the sliding step technique. Premature transition to steeper slopes makes it difficult for schoolchildren to master the technique of overcoming them. Physical training plays an important role in this, especially the level of development of muscle strength in the shoulder girdle.

Walking up It is used on moderately steep slopes, and in case of poor gliding - even on gentler slopes. The transition to this method of overcoming the rise depends on other factors. In this case, a significant reduction in gliding time is observed, which can lead to a temporary transition to running with a flight phase. In this method, the length of the lunge is 3-4 times longer than the length of the slide. Swinging movements and squats are performed quickly, which allows you to maintain a fairly high tempo of movement. In general, the method is similar to running on bent legs while maintaining many of the details of lifting with a sliding step.

Stepping up used in conditions where sliding is impossible or impractical (due to the high expenditure of force). This is primarily due to an increase in the steepness of the climbs, but the conditions of ski adhesion to the snow also play an important role. The speed of the lunge and energetic push-off with the foot and stick are of extremely great importance here. Teaching schoolchildren this method of climbing in coordination does not cause any particular difficulties, but overcoming the steepest climbs requires good physical preparation.

Half herringbone lift(Fig. 21) is used when overcoming slopes obliquely and is performed as follows. Upper

the ski slides directly in the direction of movement, and the lower one is moved to the side with the toe and placed on the inner edge. The sticks work in the same way as with an alternating two-step stroke (with cross coordination), and are carried forward in a straight line. It is important to ensure that schoolchildren have good support on sticks. This will allow you to overcome even moderately steep climbs. The length of steps when climbing in a “half-herringbone” pattern is not the same: the step of a ski sliding straight

always longer than the ski with the toe pointed to the side. This method can also be used for direct lifting.

Herringbone lift(Fig. 22) is used on fairly steep slopes (up to 35°), when schoolchildren are not able to overcome the climb at a walking pace. Raising your toes and placing the skis on the inside edge significantly increases their grip on the snow and prevents them from rolling down. The name of this method comes from the trace in the snow that the skier leaves, and resembles the branches of a Christmas tree. The skier, overcoming the climb in this way, also moves at a walking pace with the toes of the skis spread apart and placed on the edge. The importance of this method of lifting

Rice. 22. Herringbone climb

It is supported by poles that are placed behind the skis. As the steepness of the slope increases, the angle of ski spread and the forward tilt of the body increase. When moving in this way, there can be different options for using your hands: simultaneously with the ski, a stick of the same name or the opposite (different name) is brought out.

Students master this method of lifting quite quickly. After the show, the students try to do it right away, but they don’t

Initial training should be carried out in deep snow. The steepness of the slope should not exceed 5-10°. During training, you may encounter the following mistakes: insufficient toe spread and tilting of the skis, weak support on the poles, excessive tilt of the body forward. All of them are easily eliminated after several repetitions. Gradually, the steepness of the slope increases to 20°; In addition, you can invite schoolchildren to overcome the climb in deeper snow.

Climbing "ladder"(Fig. 23) is used on very steep slopes and in deep snow cover during tourist skiing and walking.

Studying this method does not cause any particular difficulties for schoolchildren. After demonstration and explanation, students perform a few side steps at the bottom of the mountain and immediately continue up the slope with good support on the poles. The transverse arrangement of the skis along the slope and placing them on the edges (edges), resting on. The poles allow you to overcome steep climbs (up to 40°). Usually students easily master this method of lifting. Then they should be taught to climb the slope moving forward and backward. Errors that arise when learning the method: insufficient ski tilting, their non-horizontal setting, poor support on the poles.

Racks of descents

Successful mastery of downhill techniques allows you to quickly and safely move across rough terrain during walks, hikes and cross-country skiing competitions. The maximum speed on a slope largely depends on the descent stance. The steepness and length of the slope, sliding conditions and quality of equipment have a great influence.

Most often used during descents main(average) rack(Fig. 24). It is the least tiring and allows you to perform any other techniques (braking, turning) during the descent. During a straight descent in the main stance, the skis are spaced 10-15 cm from one another, the legs are slightly bent at the knee joints, the torso is slightly tilted forward, the arms are lowered and slightly extended forward, the poles (necessarily with the rings back) do not touch the slope. To increase stability, one leg is pushed forward 10-20 cm. The main stance provides the greatest stability when descending.

Rice. 26. Descent in a high stance

descent In this position, the knees are strongly bent, the torso is tilted and leaned forward, the arms are also extended forward, the elbows are lowered and pressed. The skier in this stance takes on a fairly streamlined position and significantly reduces drag. At high speeds, certain incorrect movements or positions may significantly interfere with achieving the maximum speed for the given conditions.

Thus, even moving the elbows to the side under certain conditions

lovia reduces the descent speed to 5-10%. However, long-term use of a very low stance in cross-country skiing is not always advisable. On the one hand, this reduces stability, since the ability to absorb slope unevenness deteriorates, and there is no necessary rest for the leg muscles. This will allow us to continue vigorously fighting on the cross-country skiing course after the descent.

- High stand(Fig. 26)l is used to temporarily reduce the descent speed by increasing the resistance of the oncoming air flow. For greater braking, you should also straighten up and spread your arms to the sides. Sometimes this stance is used to rest or better view an unfamiliar slope at the beginning of the descent. Descending for a long time in a high stance

Rest stand(Fig. 27) is used on a fairly long and level slope. It allows you to give some rest to the muscles of your legs and back. To this end, the skier straightens his legs somewhat, leans forward and rests his forearms on his hips. This provides less air resistance than in the main rack, and conditions for relaxation and

better breathing recovery; however, stability in the event of hitting bumps is somewhat worse.

Training in all types of stances begins out of the blue. Then, after the demonstration, the teacher descends along a flat, non-steep (up to 4-5°) slope of short length. The snow cover should be well packed, but not icy. Gradually, the steepness of the slope increases (up to 10°), but the slope should not be significantly lengthened. Only after students can confidently descend such slopes can they move on to steeper and longer ones. The main task is to teach confident descent at high speed. Gradually increasing the complexity of tasks will allow you to master the stances of the descents, avoid falls and injuries, and confidently overcome the feeling of fear of the speed and steepness of the descents.

Overcoming uneven slopes

When traveling over rough terrain, skiers often have to descend slopes with variable terrain or overcome various uneven surfaces. The main task when descending from such slopes is to maintain the sliding speed and prevent loss of balance.

The following major changes in relief are distinguished: decline - increase in slope steepness; rollout - a decrease in the steepness of a slope or a transition from a slope to movement on a plain; opposing slopes. In addition, skiers have to overcome small irregularities: depressions, ledges and ledges. In all cases, the dynamic balance of forces may be disrupted, which can lead not only to a decrease in the speed of descent, but also to the skier falling. A timely assessment of the conditions of the descent will allow the athlete to take the necessary measures in time and avoid loss of balance (Fig. 28).

When going through a rollout, the inertial forces pressing the skier against the snow increase, which leads to an increase in frictional force and a forward tilt of the body - all this can lead to a forward fall. If a skier prepares for this in advance and leans too far back, then inertial forces can tip him back and “put” him on his skis, which is often observed among beginners when going through a rollout.

To overcome the rollout, it is necessary to take a higher stance in advance and, going through the curvature of the rollout, lower yourself into a low stance, thereby reducing the pressure of inertial forces and preventing a significant increase in the friction force. In this case, for greater stability in the anteroposterior direction, it is advisable to place one leg forward in a small “spread.”

Rice. 28. Overcoming unevenness on a slope

During a decline, the friction force decreases, the skier seems to slip forward and may fall backward. Here it is necessary, when approaching a decline, to rise to a higher stance, and when passing over the edge of a decline, to descend into a lower stance and increase the tilt of the body forward. In both cases, after passing the steepness of the slope, it is necessary to take the usual descent stance.

A skier's stability when overcoming small irregularities - bumps, depressions - largely depends on reliable contact of the skis with the snow. Any lift can cause the skis to become uncontrollable. This often contributes to falls. In addition, it is important to achieve a relative straightness of the trajectory of the overall center of gravity - the skier achieves this by decreasing on the hills and increasing on the depressions. All this is achieved by springy flexion and extension of the legs, as well as compensatory movements of the torso and arms.

During initial training, students should be explained the reasons for falls when overcoming unevenness, then show techniques for overcoming them and teach how to quickly change the depth of the stance when passing bumps and depressions.

To this end, it is necessary to perform several preparatory exercises on a flat slope:

1. Repeated springy squats during the descent in the main stance.

2. Pick up 2-3 objects (mittens, flags) on the slope, and after each bend and squat, return to the main stance.

3. Overcoming several gates while descending with squats under them and straightening between them.

After completing these exercises, you can begin to overcome uneven surfaces, first at low speed, and then on slopes. Approaching a hillock, the skier straightens up, taking a higher stance. When hitting a hillock, the skier squats, passing its top in a deep tuck. When rolling down a hill, to avoid the flight phase, you need to quickly straighten up. The depth of the squat and the speed of movements depend on the speed and size of the tubercle.

When overcoming a depression or hole, you must perform all movements in the reverse order. When approaching a depression, you should lower the height of the GCM (take a lower stance), while driving through a depression, straighten your legs, and when leaving it, sit down again. As the speed of descent increases, all movements are performed faster. Bending the legs, bending the body when hitting a hillock, and straightening when overcoming a depression allows you to “smooth out” the unevenness of the slope - the general center of gravity

the body moves almost linearly. For greater stability, you can overcome unevenness in the position of a small “spread”: move one ski forward half a foot.

After schoolchildren learn to overcome individual bumps and depressions, it is necessary to move on to mastering the passage of a group of such obstacles. The principle of gradualism must be maintained in increasing the speed of passage. The first attempts are made with a slight acceleration, then the speed can be increased, achieving the passage of an uneven section at the maximum possible speed for the given conditions.

The main thing is to very quickly perform shock-absorbing flexions and extensions of the legs. To do this, it is necessary to ensure that students significantly reduce the tension in the leg muscles that beginners so often experience when descending at speed. If this happens, then when you hit a hillock (with increasing pressure on the skis), the legs themselves automatically bend, and when the pressure decreases, they straighten again. This reduces the influence of external forces, the skis do not come off the snow, and stability becomes better.

In order to reduce stress, it is advisable to repeat with students the descents from slopes of varying steepness at the maximum possible speed before studying the uneven terrain. This teaches students not to be afraid of speed when overcoming bumps. But we should not forget about the safety of students - the slopes must be straight, level and open.

Overcoming ledges and ledges usually does not cause much difficulty if schoolchildren have mastered the passage of hillocks and depressions well. The technique for overcoming these unevenness is similar to that used for overcoming bumps and depressions: when climbing to a ledge, you need to sit down and lean forward, slightly lowering the center of gravity of the body, and at the moment of rolling down from the ledge, you should quickly straighten up, while simultaneously performing a compensatory movement with your arms bent up to shoulder level to avoid jumping. In this way, the skier achieves straightening the trajectory of the overall center of gravity and does not lose contact of the skis with the snow.

To overcome a ledge, all movements are performed by the skier in the reverse order: first, he straightens up, and when hitting a ledge, he squats, entering the ledge in the most grouped position, thereby achieving a similar effect. In the future, the main focus is on improving the technique of overcoming unevenness on slopes of varying steepness and with changing terrain.

Braking methods

Braking when going downhill is a necessary measure to reduce speed. Typically, cross-country skiers travel the course without braking. Braking has to be resorted to in the event of an unexpected obstacle, a fall of the competitor in front, interference from spectators, due to poor preparation of the track or an insufficient level of preparedness of the athlete.

Plow braking(Fig. 29) is used on slopes of various steepness, on hiking trips and on walks. This is the most effective method, which allows you to significantly reduce speed on a slope or even stop, but it is rarely used in cross-country skiing - the strongest skiers practically do not use it.

Plow braking is performed as follows. When descending in the main stance, the skier springily straightens his legs at the knees and, slightly “throwing” his body up (relieving the pressure on the heels of the skis), with strong pressure, sliding the skis with his heels to the side. The skis rest on the inner ribs (edges of the skis), and their tips remain together; the knees are brought together, the body weight is distributed evenly on both skis, and the torso is slightly leaned back, and the arms take the position as when descending in the main stance. Increasing the angle of the skis and placing them more on the edges significantly increases braking.

Inhibition training is carried out according to the generally accepted scheme (story - demonstration - explanation), then students perform imitative

tion of movements in this method of braking. First, out of the blue, after showing and telling, schoolchildren take a working position several times (the “plow” position) and perform springy half-squats. The teacher checks the correctness of the accepted position. Then, on a moderately steep slope, students take turns braking, taking a position immediately after starting to move at the top of the mountain, and maintaining this position until the end of the descent or until they stop.

Having mastered uniform braking, you can move on to regulating the braking force by spreading or bringing the heels of the skis together. Yes-

They improve braking on a mountain marked with landmarks that indicate the part of the slope traversed without braking, the place of its beginning, end or complete stop. By changing these distances, you can make the task more difficult or easier, depending on the preparedness of the students.

Then the students perform braking at the command of the teacher.

Gradually, you can move on to improving braking on steeper slopes and on descents with changing terrain. When studying this method of braking, schoolchildren most often encounter the following mistakes: crossing the toes of their skis; skiing flat, not on the edges; uneven pressure on both skis, which leads to a change in direction of movement; insufficient spread of ski heels; knees are slightly bent and not brought together, etc.

To correct mistakes, take the “plow” position again several times on level ground. Further, “plow” braking is repeated and improved on slopes of varying steepness, with changing terrain and varying depths of snow cover. You should pay attention to firmly holding the skis in the “plow” position, especially the toes, in order to avoid them colliding with each other.

Stop braking(Fig. 30) is more often used when descending obliquely. The skier transfers his body weight to the upper (sliding straight) ski, and puts the lower one in the stop position: the heel is to the side, the toes are held together, the ski is edged on the inside edge. Increasing the angle of abduction and tilting of the ski increases braking. Throughout the entire braking, the body weight remains on the ski sliding straight (upper), although partial

Students who have mastered plow braking well usually easily master stop braking. When studying this method, you must first imitate the movements while standing still, taking several

once described provisions. The learning methods and errors encountered when braking with a stop are similar to the errors encountered when braking with a plow. In the future, schoolchildren must master braking on slopes in both directions (from different legs). Side slip braking(by turning the skis) is used when the athlete needs to stop and go down further down the slope, achieving lateral sliding by edging the skis.

Braking is performed as follows. When descending obliquely, the skier squats slightly, then straightens up with a rather sharp push forward, removing the load from the skis, placing them flatter and moving the heels of the skis to the side with a lateral movement of the ankle joints. This is helped by the counter rotational movement of the torso and shoulders, as well as additional support on the stick. After moving the backs of the skis to the side, the amount of braking force depends on the angle of the skis: for sharp braking or even a complete stop, you need to place the skis across the slope and steeply on the edge. To study side-slip braking, lead-in exercises are used to turn on parallel skis from a stop. When teaching girls this method of braking, it is necessary to avoid very steep slopes.

When driving down a slope at high speed and unexpectedly appearing obstacles, it sometimes becomes necessary to brake sharply or even stop. If the distance to the obstacle is too short, the only way to prevent a collision is deliberate fall. A controlled fall will reduce the possibility of injury and allow you to quickly get up and continue moving. Before falling, you need to sit down and then fall (gently “falling”) back to the side - on your hip and on your side. At the same time, the skis should be turned across the slope. It is better to scatter your hands with sticks up the slope. From this position, sitting down and then leaning on poles, it is easy to get up and, turning your skis, continue moving down the slope.

If the skis are crossed when you fall, you need to turn over on your back, raise your legs up and bring the skis to their normal position. Then turn over on your side again (skis across the slope) and stand up. In exceptional cases, when braking with skis is impossible (on a hiking trip, on a walk - in deep snow cover), and falling is impractical, skiers can use pole braking (one on the side, two on the side, two between the skis). These methods will help to slightly reduce the speed in case of unforeseen circumstances. In cross-country skiing, such braking methods are not used.

Turns in motion

Turns when descending slopes are used to change the direction of movement. There are several ways to turn: depending on the tasks facing the skier - in racing, tourism or walking; driving conditions - sliding speed, steepness and topography of the slope, snow conditions, equipment and turning arc; features of the method of making a turn, etc.

Turn by stepping- one of the most common in cross-country skiing. It is used both on a slope and on a flat area after rolling out. Schoolchildren who have mastered preparatory exercises on a slope successfully master turning techniques. There are two types of turns - stepping from the inside and from the outside ski.

Turning by stepping from the inside ski (Fig. 31) is the most common. It is used when skiing over rough terrain. This turn allows you to change the direction of movement, not only without losing speed, but in some cases even increasing it by pushing off with the outer ski. It is performed as follows: going down the slope in the main stance, the skier transfers his entire body to the outer ski, and moves the inner ski, unloaded from the weight of the body, to the side and, transferring the body weight to it, energetically pushes off with the outer ski, having previously edged it onto the inner edge. Then the outer ski is quickly placed against the inner ski. To increase the angle of rotation, similar steps must be performed several times. In addition to pushing with the foot, simultaneous pushing with sticks is used to increase speed. As the descent speed increases, the ski abduction angle decreases and the frequency of steps increases.

Learning to turn by stepping from the inside ski should begin on the rollout on a flat area after the descent. You can first perform one more preparatory exercise - a one-sided skating move, first in one direction, then in the other direction (pushing off with one ski several times). This exercise helps you master the push-off when performing a turn in general. When studying this turn, schoolchildren observe the following mistakes: insufficient transfer of the body to the outer ski and untimely transfer of it to the inner ski, weak push with the leg, insufficient tilt of the body towards the turn.

To correct these errors, it is advisable to repeat the preparatory exercises on the slope and skating. A turn by stepping can also be performed on a level surface.

Rice. 31. Turn by stepping

Rice. 32. Turn with stop 152

stike after a descent or even when driving on a completely flat place. In this case, it is usually performed with simultaneous pushing off with poles, which further increases the speed of the skier.

Another variation - turning by stepping from the outside ski - is used much less frequently and most often when descending at low speed. During this turn, the weight of the body is transferred to the inner ski, and the outer ski is set aside with the heel and, transferring the body weight to it, the skier places the inner stick against the outer one. Then all movements are repeated. Both turns should definitely be studied in both directions, gradually the steepness of the slope and the speed of descent increase, and the radius of the turn decreases. Then it is necessary to achieve confident mastery of turning from a straight descent to an oblique descent and vice versa, as well as from an oblique descent in one direction to an oblique descent in the other.

Rotate with emphasis(Fig. 32) is performed on moderately steep slopes with shallow snow cover and a sufficiently high speed, when turning by stepping is no longer applicable. To perform a turn, you must first transfer your body weight to one of the skis (internal to the turn); the other, free of body weight, is placed in the stop position: the heel of the ski is moved to the side, the toe is moved slightly forward and the ski is tilted onto the inner edge. To perform a turn, the body weight must be transferred to the ski, which is in support. The steepness of the turn depends on the ski heel abduction angle, the ski tilt angle, the state of the snow cover and the amount of body weight transfer. Schoolchildren usually easily master this method of turning. First position

the emphasis is simulated on level ground, students also perform body weight transfer. The exercise is repeated several times. They then try a turn on a well-prepared slope. Turning must be studied in both directions. When performing this turn, schoolchildren encounter the following errors: the ski heel abduction and tilt angles are small, little body weight is transferred to the outer ski, and the tip of the ski does not move forward enough. Schoolchildren who have mastered stop braking usually easily master this turn.

Plow turn(Fig. 33) is used on moderately steep slopes with soft, shallow snow cover at low speed, and, if necessary, excess speed can be reduced during the turn. To begin the turn, the skier assumes a “plow” position; then, placing the outer ski on the inner edge and moving it forward a little, transfers the body weight to it (to turn to the left, the right ski is loaded and vice versa). The skier moves along the arc of the turn while maintaining the accepted position. Depending on the speed of descent and the size of the obstacles, the speed of movement of the skier changes when the depth of the stance changes. Load the ski slowly and

With a smooth movement, moving your body to the side opposite to the turn, and slightly twisting it in the direction of the turn. A greater retraction of the ski heel to the side, placing the ski steeper on the edge and an increase in weight loading cause a decrease in the turning radius.

Students master this method of turning quite quickly if they have thoroughly studied the "plough" braking, which is the basis of turning. We should not forget that, unlike braking during a turn, the inner ski runs along the snow surface with its entire plane.

Teaching schoolchildren to turn with a “plough” is carried out in a certain sequence. First, the “plow” braking is repeated. To do this, on a moderately steep slope, students take the “plow” position several times while moving, then connecting the skis and moving into the main stance. Following this, another exercise is performed - braking with a “plow” with a change in the width of the ski spread. It would be useful here to remind schoolchildren that before moving the skis with their heels to the side using the “extension - bending” technique of the legs, they should reduce the pressure of the skis on the snow. This will make it easier to put the skis in the “plough” position. Then, after the teacher shows and tells the story, the schoolchildren, standing on level ground, take the “plow” position and imitate transferring the body from ski to ski.

Having completed this exercise, students continue to study turning on a slope: when descending, they transfer their body weight several times from ski to ski (on a moderately steep slope). After this, they try to make a turn from the position of short-term braking with a “plough”, transferring the body weight to one of the skis (the other ski is slightly edged). Then a complete turn is performed on a moderately steep slope, but with a slight acceleration (6-8 m), first in one direction and then in the other direction.

Having mastered a single turn in both directions after several attempts, you should move on to performing conjugate turns. To do this, after making a turn in one direction, you need to smoothly transfer your body weight to the other ski, then back, and so on several times. To improve your technique, it is advisable to make turns by going around the flags placed on the slope.

When learning to turn with a “plow”, schoolchildren often encounter the following mistakes: when moving the heels of the skis to the “plough” position, the toes are also raised; the wide position of the toes in this case makes it difficult to perform the turn; the outer ski is slightly edged on the inner edge, significant lateral slip is observed; the knees are separated, which makes it difficult to hold the skis in the “plow” position and turn the skis; meaning

leaning of the torso with straightened legs, this unstable position can lead to loss of balance; insufficient transfer of body weight to the outer ski makes it difficult to turn and leads to braking.

Turning with a plow is widely used in hiking, walking and when moving with a load. It is used extremely rarely in ski racing, as it significantly reduces the speed of movement.

Turn from stop is one of the most common - it is widely used in skiing, hiking and walking. It is also used by skiers when climbing slopes, but its execution there has its own specifics. Compared to steering turns (stop and plow), a stop turn is performed at high speed and hardly reduces it. It can be performed on slopes of almost any steepness, provided there is sufficient acceleration to gain speed.

The rotation is performed as follows (Fig. 34). Having gained speed in the main stance, the skier squats slightly and transfers his body weight to the inner (relative to the turn) ski,

Rice. 34. Turn from stop

simultaneously performs a preliminary twist (swing) of the body, bringing the inner shoulder forward. The outer ski, freed from body weight, is moved with a low sliding movement (or even through the air) to the side by the heel and placed in a short stop position. Then, straightening up slightly, with a quick elastic movement, pushing off only with the edge of the inner ski, he transfers the body weight to the outer ski, while simultaneously moving the pelvis forward - into the turn.

The transfer of the pelvis should be performed quickly by throwing onto the outside ski. The inner ski is immediately placed (with a tapping motion) on the outer ski and slightly moved forward. Simultaneously with the body throw, the outer ski is turned onto the inner edge. These movements ensure entry into the turn. Further, when moving in an arc, the skier slightly bends his knees and continues to keep his body weight mostly on the outside ski. When turning, the skis are held parallel to each other.

Gliding along the arc of the turn, the skier assumes a characteristic position: the inner thigh and pelvis move slightly towards the center of the turn, and the inner shoulder turns outward. To complete a turn, you need to distribute your body weight evenly on both skis while moving straight down the slope and assume a basic stance. If the turn ends obliquely in the direction of descent, then the skis do not edge completely. Characteristic of this turn is the execution of movements (flexion - extension - flexion) by the legs to relieve the pressure of the ski on the snow, which facilitates entry into the turn. In addition, it is very important to perform all movements quickly and smoothly, especially transferring body weight and bringing the inner ski to the outer one; The duration of the emphasis is very short.

Initial learning to turn is best done on well-rolled, but not hard, icy slopes of medium steepness when descending obliquely. But first it is advisable to perform preparatory exercises on the spot and in motion. On level ground, schoolchildren imitate the transfer of body weight, bringing the outer ski to the stop position and quickly bringing the inner ski towards it. Then the exercises are performed in motion while descending obliquely: the lower ski is placed in the stop position, but flatter and, transferring the body weight to it, the upper ski is immediately placed, trying to achieve a lateral slip.

It is very important to master measured lateral sliding in motion. Other exercises also contribute to mastery: when descending obliquely, the skis are placed on the edges closest to the slope, the body weight is first transferred to the upper ski, and then with a sharp throw to the lower one; both skis

are placed more flatly, thereby forcing them to slide sideways down the slope. The following exercise reinforces the skill of side sliding: when descending obliquely, alternate sliding straight with a short side sliding. Rotational movements of the torso and shoulders help perform these exercises.

All exercises are repeated in both directions, and then, after mastering them, they move on to studying the turn as a whole. The turn is easier to master when descending diagonally along the convex slope of the mountain. To consolidate the turn, students walk a marked route with 3-4 conjugate turns.

When teaching this method of turning, schoolchildren encounter the following mistakes: slow or too late transfer of the body to the outer ski, loading the inner ski when sliding along an arc, non-parallel skiing when sliding around a turn, weak rotational movement of the torso and shoulders. To correct the listed errors, it is advisable to repeat the leading exercises, paying special attention to the rapid transfer of body weight to the outer ski, while simultaneously turning the body.

In the process of improving the turn from an emphasis, students master its variation - a turn supported by a stick. The technique of this turn does not have any significant differences from the first option; only at the moment of bringing the outer ski forward, the inner stick is pointed at point-blank range. Additional support increases torque and makes it easier to enter a turn; further movement along the arc proceeds in the same way as without support from a stick. The duration of support on the stick should be very short. When teaching this type of turn, schoolchildren may experience the following mistakes: the ski pole for support is placed too late or near the fastening at a right or even an acute angle to the direction of movement; body weight is transferred to the outer ski with a jump (up and down), and not with an energetic sliding throw - the stick for support is placed not forward, but more to the side. Teaching this version of turning from stop does not have any serious differences from the main one.

A turn on parallel skis (Fig. 35) is performed on a slope or clearing without a ski track (on compacted snow) as follows. Descending in the main stance, the skier bends his legs slightly during acceleration and immediately straightens up, followed by “locking” in the knee, ankle and hip joints at the moment of stopping after straightening. At this moment, the pressure of the skis on the snow (“relief”) is significantly reduced and the skier enters the turn, pushing the skis to the side with his heels; This is helped by active rotation of the torso towards the movement of the heels (counter-rotation). Further, having entered the turn, the skier, when moving in an arc, immediately places the skis on the inner edges, and the body weight is transferred more to

the outer ski, the inner ski is moved slightly forward.

Before moving on to studying turns on parallel skis, it is necessary to master the elements of easing the pressure of the skis on the snow by bending and extending the legs. After this, you should simulate entering a turn on the spot. Subsequent exercises are performed on a slope while moving obliquely. Side sliding must be mastered; For this, exercises are performed that were used for the same purpose when studying turn from stop. Mastering the turn in general and further improving the technique take place in easier conditions (at the point where the slope bends - increasing its steepness).

In the future, the turning technique is improved by descending obliquely and on complicated slope terrain. The slope on which the turn is being studied must be well prepared: rolled, but not icy. Turns on parallel skis and its

options in alpine skiing are somewhat different from those in cross-country skiing. This is primarily due to the difference in equipment (skis and bindings), as well as the tasks facing slalomists when passing the slopes.

Scissor twist performed at high speed. From the main stance, the skier transfers his body weight to the outer ski, and pushes the inner one forward a little and tips it onto the outer edge, while simultaneously tilting the body into the turn. The outer ski glides across the snow with its entire plane. The body weight is transferred to the inside ski, and the skier enters the turn. In this position, the athlete moves in an arc at high speed.

To exit the turn and continue moving in a straight line, the skier pulls the outer ski towards the inner one. The general scheme for teaching a scissor turn is not much different from others (explanation, demonstration, imitation of movements on the spot). Then the turn is performed on a generally well-groomed slope, but with a soft top layer. The main thing when performing this turn is to firmly hold the inner ski on the outer edge by moving the knee to the side and transferring the body weight to it.

Techniques and methods of training to overcome climbs

Lifting technique

When skiing over rough terrain, you necessarily have to overcome climbs of varying steepness, length and terrain.

There are different ways to climb on skis, but the main ones are the following methods: sliding step, stepping step, half-herringbone, herringbone and ladder. The choice of one method or another depends on the steepness of the climb, sliding conditions, the quality of ski lubrication, and the physical and technical preparedness of the skier. When overcoming climbs by any means, active hand work is of great importance, which reduces the possibility of ski slipping as the steepness of the climb increases.

Climbing with a sliding step(Fig. 16) is very similar to an alternating two-step move, but the step length here is shorter, the movements are more frequent, the support on sticks is longer and stronger, the push-off with the hand (point 1) ends simultaneously with the push-off with the foot (point 2). The body is slightly more inclined forward (point 3), the poles are placed with a large slope (point 4). After pushing off, the ski rises less above the snow (point 5). Sliding step ascent is used on moderately steep slopes (4-12°) with good grip on the snow.

Rice. 16 . Climbing with a sliding step

When climbing at a walking pace(Fig. 17) there is no sliding at all, pushing off with one ski pole ends later than placing the other, which leads to double support on the poles. After moving forward, the ski is lowered onto the snow from above, slamming down to improve traction with the snow. This method of ascent is used on steep slopes (13-16°), when sliding is impossible due to poor adhesion of skis to snow.

Rice. 17. Stepping up

When lifting “half-herringbone”(Fig. 18) the upper ski slides straight in the direction of movement (point 1 ), and the lower one is moved with the toe to the side (point 2) and placed on the inner edge. The sticks work in the same way as in an alternating two-step stroke (with cross coordination), and are carried forward in a straight line. Pushing off with the foot when moving uphill is accomplished primarily by turning the ski to the side.

This method is used when overcoming moderately steep slopes diagonally.

Rice. 18. Half-herringbone rise

When lifting in a herringbone pattern(Fig. 19) the skier moves with a stepping step, both skis are placed on the inner edge at an angle to the direction of movement with their toes pointed to the side (points 1 and 2). Support poles are placed on the sides behind the skis (points 3 and 4). By increasing the steepness of the slope, the angle of ski spread and the tilt of the body forward increase and the ski is placed even more on the edge. When stepping, the leg is bent at the knee, the boot is turned to the side, the heel of one ski is transferred over the heel of the other. This method is used on fairly steep slopes (up to 35°) and when the skis have poor adhesion to the snow.

Rice . 20. Climbing "ladder"

Batys Kazakhstan "ATiSO"academies to colleges

Lesson summary on physical education.

Subject: Improving the technique of ascents: “half-herringbone”, “herringbone” and “ladder”, descents from the mountain.

Educational objectives:

Create an introduction and provide basic knowledge about the technique of climbing uphill and descending downhill.

Wellness tasks:

Formation of correct posture.

Strengthening and increasing the physical fitness of students.

Development of basic physical qualities.

Improving the alternating two-step stroke, descent and ascent techniques.

Educational tasks:

Cultivating a conscious attitude towards physical education classes.

Nurturing independence.

Fostering a sense of collectivism.

Developmental tasks:

1.Promote the development of coordination.

Location: Stadium.

Inventory and equipment: Skis, flags.

Part of the lesson

Particular problems

Facilities

Dosage

Methodological techniques for organizing training and education.

I.

20 minutes

II.

50 min

III.

10 min

1. Organize students for the lesson.

2. Create a target setting for the lesson.

3. Organize students for warm-up

4. Prepare the body for the main part of the lesson:

Develop correct posture;

Help strengthen the ankle joint;

5. Organize a group to conduct outdoor activities:

Help strengthen the muscles of the shoulder girdle;

Help strengthen the elbow joint;

Help strengthen your hands;

Help strengthen back muscles;

Help strengthen the muscles of the hip joint;

Help strengthen leg muscles.

1. Create a visual representation of the ladder climbing technique.

2. Provide basic knowledge of the half-herringbone lifting technique.

3. Provide basic knowledge of herringbone lifting techniques.

4. Provide basic knowledge about the technique of descending from the mountain.

5. Provide basic knowledge about the technique of descending from the mountain.

6. Provide basic knowledge about the technique of descending from the mountain.

7. Provide basic knowledge about the technique of descending from the mountain.

1. Organize students to summarize.

2. To develop a conscious attitude towards physical exercise through physical exercise.

3. Summarize the lesson.

a) Formation in one line;

b) execution of commands: “Be equal! Attention! At ease!”

a) Report the objectives of the lesson:

Let's get acquainted with the technique of putting on skis;

Let's consolidate the technique of putting on skis;

Let's develop physical qualities, speed and coordination

a) Execute the command “To the right, follow the guide in a circular step, march!”

a) Walking in a circle:

On your toes, arms up;

Walking without a task;

Rolling from heel to toe;

Walking bases tasks;

Walking on the outside of the foot;

Walking without a task.

b) Running in a circle with and without a task:

Running without a task at a slow pace;

Running with a side step on the right side;

Running without a task;

Running side step on the left side;

Running without a task;

Running with high hips;

Running without a task;

Running with shin choking;

Running without a task;

Running with straight legs;

Running without a task at a slow pace.

Running turning to walking.

a) Exercises to restore breathing while walking.

b) Execute the command: “Guide, in place! Group, stop! Pay off the first and second! Form in two lines! Become the first line to exercise! Second line, get ready to exercise! Hands to the sides, open with side steps!”

a) I. p. - hands to shoulders;

1.2.3.4 - forward rotation;

1.2.3.4 - reverse rotation.

b) I.p. - arms to the sides, feet shoulder-width apart;

1.2.3.4 - forward rotation of the arms at the elbow joints;

1.2.3.4 - rotation of the arms at the elbow joints back.

c) I.p. - arms to the sides, feet shoulder-width apart;

1.2.3.4 - forward rotation of the hands;

1.2.3.4 - rotation of the hands back.

d) I.p. - o.s.

1- left foot on the toe, hands on the belt;

2- tilt to the left, hand up;

3.4- return to i.p.

e) I.p. - o.s.

1.step left, arms to the sides;

2- tilt to the left leg with the right hand;

3.4- return to i.p.

f) I.p. - o.s.

1- sit down, arms forward;

2-i.p.

3- sit down, arms forward;

4-i.p.

g) I.p. - o.s.

1 - step with your left foot to the side, arms forward;

2- swing the left leg to the right hand;

3.4- i.p.

h) I.p. - crouching position;

1- jumping point-blank;

2-i.p.

3- jumping point-blank;

4-i.p.

i) I.p. - o.s., hands on the belt;

1.2.3.4 - jumping on two legs;

Rotate 180 degrees

Restore breathing.

On a cross-country training track, one at a time in a column.

a) A short story from the teacher.

1. “Ladder” - climbing rather steep slopes
us. You can climb either side of the extension
in our steps.

Raise the left (right) leg with the ski to the middle of the shin, parallel move the ski half a step to the left (right), place the leg and transfer the weight of the body to it. Place your right (left) foot. Distribute the weight of the body on both feet. Tilt the body slightly forward, sticks resting near the foot.

2. “Half-herringbone” - the rise is convenient for climbing
going up the hill obliquely.

Perform this technique with a stepping step: move the ski located higher on the slope in the line of movement, and the other, lower one, with the toe turned across the slope, at a certain angle to the upper ski; skis, especially the bottom ones, rest on the edge.

3. “Herringbone” - this lift can be used
if the leg is securely held by the ski binding.
The herringbone lift is performed with a wide spread
by moving the ski toes to the sides. Ski heels during stride
move one over the other, and put the skis on
snow with internal ribs: the rear end is transferred
lower the skis forward onto the slope against the side
teen feet standing on the snow. Sticks point blank from behind
legs.

Show and try out all the ways to climb a hill

4. Descent in a high stance on a ski track with a smallgreat slope.

I. p.: high stance, skis are spaced 10-15 cm apart. One leg is extended half a foot forward, the weight of the body is distributed evenly on both skis, arms are lowered down, the poles are turned back in rings.

Take a few steps down the slope, go into a free descent.

When descending, do not allow your body to tilt; Absorb unevenness of the descent by slightly bending your legs at the knee joints.

Make sure that the weight of the body is evenly distributed on both skis.

The exercise teaches you to maintain balance while sliding on both skis in easier conditions (a gentle slope), with the foot moving forward and springy movements in the knee joints, and prepares you for overcoming unevenness on the descent.

5. Descent in the main stance.

I. p.: o. With. - for descents. Standing in place: the skis are spaced 10-15 cm apart, the legs are slightly bent at the knees, the torso is slightly tilted forward, the arms are lowered, bent at the elbows and brought forward, the poles are ringed back.

To improve stability, one leg is pushed forward 10-20 cm. During the descent, you need to change the extended leg 2-3 times.

The exercise allows you to maintain balance in a position of readiness to overcome noticeable unevenness in the descent terrain.

6. Low stance descent.

I. p.: low stand for descents in place, skis placed at a distance of 10-15 cm. Move one leg forward half a foot. The legs are bent at the knee joints as much as possible, the torso is leaned forward, the arms are extended forward as far as possible, the head is lowered forward and down, slightly raised, looking forward.

Check and. p., straighten up, take 2-3 steps and go downhill in a low stance. In the low rack position, relax the muscles. The weight of the body is equal on both skis. The exercise develops the skills of descending from slopes in an uncomfortable position and develops balance.

7. Descending in a resting position.

I. p.: resting position while descending in place. Bend your torso forward, rest your hands on your knees, and stick the rings back. Lean confidently with your forearms on your thighs, relaxing your muscles; do not occupy the stick with your arms and body. Achieve complete relaxation. This exercise teaches you the ability to rest in a comfortable position while descending.

a) Run the command:

“Group, stand in one line!” Be equal! Attention! At ease!”

a) Write an essay on the topic: Climbing up a mountain, descending from a mountain.

a) Summarize the lesson, highlight the most active students.

2 minutes

10 min

8min

6.30min

7.30min

7.30min

7.30min

7.30min

7.30min

6min

10 min

Observe the interval;

pay attention to the students' appearance

Keep your distance

Ensure that the task is completed correctly, your back is straight, your gaze is directed forward.

While running, make sure you place your feet correctly.

When running with an extended step, the legs are slightly bent at the knee joint, arms to the sides. The gaze is directed forward.

Monitor the height of your hip lift.

The body is slightly tilted forward, the foot is placed on the toe.

Do not bend your knees. The back is straight. The foot is placed on the toe.

Monitor the accuracy of execution of commands and adherence to intervals.

Monitor the range of movements.

Monitor the range of movements.

The back is straight, tilted clearly to the side.

Don't bend your legs.

Back straight, look forward.

Back straight, do not squat, leg straight.

Make sure each student listens carefully.

Don't throw your shoulders back.

Pay attention to children who work with their left hand and perform the exercise at a slow pace.

Follow safety precautions.

Make sure you perform the exercise correctly.

Watch the position of your feet and the position of your hands.

If a mistake is made, go back and correct it.

Clear explanation of the task.

Ensure that commands are executed accurately.

Make sure each student understands the assignment.

Monitor the precise execution of commands and ensure compliance with the interval.

When skiing over rough terrain, skiers, tourists and schoolchildren have to overcome climbs of varying steepness, length and terrain during walks. During training and competitions in cross-country skiing, methods of climbing the ski track are mainly used, providing high speed of movement (sliding running and stepping steps). In very rare cases, on short steep sections of the route, due to poor preparation or unsuccessful lubrication, athletes are forced to switch to less fast methods of climbing - “half-herringbone” and “herringbone”. Tourists and schoolchildren during walks, when moving without ski tracks, still quite often use the “half-herringbone”, “herringbone” and even “ladder” climbs.

The herringbone climb (Fig. 22) is used on fairly steep slopes (up to 35°), when schoolchildren are not able to overcome the climb at a walking pace. Raising your toes and placing the skis on the inside edge significantly increases their grip on the snow and prevents them from rolling down. The name of this method comes from the trace in the snow that the skier leaves, and resembles the branches of a Christmas tree. The skier, overcoming the climb in this way, also moves at a walking pace with the toes of the skis spread apart and placed on the edge. With this method of lifting, it is important to rely on poles, which are placed behind the skis. As the steepness of the slope increases, the angle of ski spread and the forward tilt of the body increase. When moving in this way, there can be different options for using your hands: simultaneously with the ski, a stick of the same name or the opposite (different name) is brought out. Students master this method of lifting quite quickly. After the demonstration, schoolchildren try to immediately perform it, but the initial training should not be carried out in deep snow. The steepness of the slope should not exceed 5-10°. During training, you may encounter the following errors: insufficient toe spread and tilting of skis, weak support on poles, excessive tilt of the torso forward. All of them are easily eliminated after several repetitions. Gradually, the steepness of the slope increases to 20°; In addition, you can invite schoolchildren to overcome the climb in deeper snow.

Plow braking

Plow braking. It is used for straight descents and allows you to brake with both skis at the same time. To do this, the backs of the skis need to be spread apart, the toes connected, the outer ribs of the skis raised, and the inner ones slightly loaded. The skier slightly reduces the tilt of the body, then leans back so as not to fall forward when braking. The arms with the sticks are slightly extended forward, the hands are brought together. The spread of the skis is carried out by smoothly pressing the heels of the boots outward. The angle of ski lift and the steepness of the tilt depend on the speed of the skier on the descent, the nature of the snow cover, and braking.

Herringbone lift

The herringbone method is used mainly when climbing uphill in a straight direction (along the decline line of the slope) in cases where it is no longer possible to walk alternately - the skis begin to slip backwards. These are the conditions that are selected during training: a slope of 5--10° with not very deep snow cover.

The teacher explains the requirements for correctly performing a herringbone lift: the toes of the skis must be sufficiently apart, the skis must be placed on the inner edges so that they do not slip (this is done mainly by tilting the shins); the back parts of the skis should not cross or touch each other when carried; steps are free, with legs fully straightened; the arms work vigorously with full extension at the end of the push-off.

The most common mistakes: the skis are not placed firmly on the edges (the skis slip); students are in a hurry to lower their skis onto the snow without taking a wide enough step; bend the body too much; They push off weakly and not completely with sticks. Minor mistakes: inaccurate placement of poles, accidental loss of balance, lack of coordination due to lack of confidence in movements.

After mastering the basics of the technique, the teacher sets the task of completing the climb as quickly as possible. The class moves from one area to another. The steepness of the climb gradually increases and can be increased to 15-20°.

Stop braking (“semi-plough”)

As with the half-herringbone climb, stop braking is used mainly when moving obliquely along a gentle slope. To start braking, you need to transfer the weight of your body to the ski standing on the slope above, and place the lower one (by moving your leg to the side and turning your heel outward) at an angle and on the edge. Next, partially transfer the weight of the body onto it. Maintain the accepted position with the strength of your legs, overcoming the resistance of the snow. The harder you need to brake, the more you need to pull the ski back with your heel, place it steeper on the edge and load it harder. In order for the skis to continue sliding in the accepted direction without turning, the top (support) ski must be steeply on the edge. This position is natural when descending obliquely.

Having explained and demonstrated the technique of stop braking in place and in motion (first as a whole, then by elements and again as a whole), the teacher then offers the following exercises:

On a flat, flat slope (standing sideways to it), take an oblique descent stance in place, and then move the ski with your heel, first in one direction, then in the other.

Take the braking position with a stop after rolling out from the slope onto a horizontal section.

Brake at the beginning of the descent, first at a low speed and then at a higher speed.

When descending obliquely or straight, apply the brakes several times.

Significant mistakes: straightened legs and a tilted torso; uneven loading of the thrust ski, its jerky movement; wide spread of ski toes; insufficient placement of the support ski on the edge, bringing the toe of the support ski forward and, as a result, a violation of the straightness of the descent or crossing of the skis. Less significant mistakes: wide spread of sticks; turning to face the slope; excessive leaning of the body back (“sitting on your heels”).

Turning with a stop ("semi-plough")

It is carried out on the principle of taxiing with skis. By placing one of the skis at an angle to the direction of descent and slightly pushing the toe forward, the skier smoothly loads it with body weight (but most of the weight still remains on the supporting ski). In this case, the resistance force of the snow begins to turn both skis, and with them the skier (Fig. 10). To keep the set ski in the desired position, the skier must make some effort to rest it on the snow. That's why turning is called a stop.

The main mistakes when performing this turn: small extension of the toe of the stop ski; Loading it too fast.