Skating skiing: specifics and advantages. Skating on skis: training, exercises, technique! Ice skating

Skating skiing is gaining immense popularity among professional and amateur skiers. The advantage of the style is its special movements and techniques, which allow it to achieve enormous speeds when driving on the highway. To master the skating technique, you will have to work hard, and for this you first need to learn many little things and nuances that will subsequently help not only to master skating well, but also to protect you from injuries.

General characteristics of skating

He gained his popularity at the 1988 Olympics. The essence lies in a special manner of movement that imitates skating: a push is made from the surface with the inside of one ski, while the weight is transferred to the other leg. This creates the impression that the skier is moving like a speed skater. Hence the name of this riding style.

Before you start learning how to skate ski, it is worth considering this fact: with the skating technique, more pressure and tension is placed on the ankle joint than with other techniques. Therefore, ski boots in this case must be higher than standard ones, and reliably fix the leg in general, and the heel in particular. Skis are also selected to be shorter in length and almost straight, without rounded ends.

It will be quite difficult to master skating right away, so a beginner will have to work hard. But for those who already have a classic skiing style, it will be much easier. You should start learning this type of skiing by mastering the basics of skating moves, learning to push off with a sliding stop.

To start training, choose a suitable track, in a park or forest, it should be well compacted and rolled. Although skating is suitable for moving through snowdrifts, it will be quite difficult for a beginner skier to do this.

You need to remember the starting position: you must stand straight, connecting the rear ends of the skis, and spread the front ends to the sides. The correct technique for pushing off the ski with your foot should be with the full foot, and not a separate part of it, that is, the heel or toe. The body leans forward slightly. The speed is regulated by the force of the push; as soon as you feel that you are moving slower than necessary, push off with sticks. After this, the sticks must be lifted and pressed against the body with the elbows.

To avoid injury, perform slow pushes at the initial stage in order to properly feel which muscles are involved in the process of skiing. This will help to properly coordinate and distribute the load. During training, you will be able to develop high speeds.

The first classes are conducted without equipment. This is done so that the student has the opportunity to imagine and feel how the skis will move when sliding or jumping, that is, to master the technique of different moves in theory, and then practice.

Practical initial lessons consist of several tasks.

Bend over a little, make a smooth move with one leg, first forward, then to the side and put it in place. Bend the other one at this time, it will serve as a support. It should have a slightly bent, spring-like position to avoid injury during loading. Finish with active movements in the pelvis and knees, you need to develop the joints.
Try to simulate a one-step skating style move. This is the most complex technique of all, so you will have to work hard on it. Imagine that you are sliding through the snow on one leg, feel the work of the muscles, where the load and tension goes. Now, in one place, make movements reminiscent of riding alternately on one or the other leg into the light once or twice.
The exercises on the spot are over, now it’s time for training on the move. Do everything described in the first exercise, but now move forward. Watch for the transfer of the center of gravity to the leg that has become the supporting leg from the swing leg. Do not forget to give it a little spring, slightly bending the knee.
For training, choose a small, moderately gentle slope, push off as much as possible with your inner edge from the surface, the center of gravity is alternately transferred to different legs.
Balance exercise. Skating requires the ability to maintain balance. The skis are very slippery, so at first it will be difficult to just stand on them, let alone ride. So you need to do, for example, a swallow.

It is also worth paying attention to the following exercises:

alternately pushing off with the inner edge of the sliding ski, with the weight transferred to the supporting ski, go down the slope, spreading your legs at a distance of half a meter;
when descending from a slope, also pull the push arm towards the support arm;
then try to climb a gentle hill, moving in a herringbone pattern, while pushing with the edge of the ski;
energetically push down with your skis, each one in turn, left and right, that is, obliquely;
after descending, make a turn on a flat surface by stepping skis over one another;
make turns in a circular motion on a flat area in one direction and the other.

Since the skating move is considered more difficult than the classical one, it will take longer to master it. And for better mastery, you should not only adequately assess your own capabilities, but also listen and, most importantly, follow the advice given by professionals in skiing:

choose flat, well-rolled areas, smooth, gentle slopes for training;
In order to effectively push off and slide with emphasis on one leg, you need to group yourself, this way you will prepare the body before the push. With increased pressure on the inner arch of the foot, especially on the heel, begin to move actively;
the transfer of the center of gravity from foot to foot must be smooth, otherwise you will simply lose your balance;
in the first training, all movements are carried out only with the legs, the arms are not yet involved, over time, having mastered the technique, they too begin to work;
skating involves increasing the angle that the legs form in the process at the knees and hip joint. The body also tilts forward by 50 degrees, this allows you to choose the most convenient option for retracting the tips of both skis;
pushing off and actively extending your ankle, hip and knees, straighten your body;
Pull the leg that was the push leg towards the supporting leg smoothly, take your time. The direction of the ski in relation to the movement must remain the same as it was during repulsion;
The foot should be brought to the supporting leg in a crossed position.

One of the best skiing techniques allows you to develop great speed. The half-skate is used on flat areas, gentle ascents and descents, moving in an arc. A ski track is required to provide the correct direction.

The half-skate cycle consists of several phases:

Phase of free single-support sliding. The beginning of the phase is the moment of completion of repulsion, the end is placing the ski poles in the snow. Sliding begins with the right ski. The goal of the phase is to achieve a smooth and almost complete straightening of the supporting leg, while maintaining some tilt of the body. The phase allows the muscles of the supporting leg and torso to rest a little before loading, after which work begins to increase the speed of movement.
Sliding with push-off with two hands is performed on the right ski. Start – placing the poles on the snow, ending – placing the left ski on the surface. Maintaining the position of your arms, push off with the force of tilting your torso. The swing leg is slightly bent at the knee and moves forward and to the side, after which the ski is placed at a slight angle relative to the direction of movement. The heels of the skis are in a cross position, and the supporting leg begins to bend. The driving speed directly depends on the angle of placing the skis on the snow.
Sliding on both skis with pushing off with the foot and hands, in this case the left leg works. The start of the phase begins from the moment the left ski is placed on the snow and ends with the lifting of the poles. The technique of the pushing leg differs from classical and other skiing styles. The leg that needs to push off should not straighten, but rather bend. First, sliding on two skis is performed after pushing off with the left leg by abducting it with the hip, knee and ankle bent, while simultaneously pushing off with the hands. Next, glide on two skis, abducting and extending your pushing leg and pushing off with your hands. The supporting leg remains bent in the joints: ankle, hip and knee, the tilt of the leg to the left ends, the body weight is transferred to the push leg.
Sliding on two skis with push-off, abduction and extension of the left leg. The phase begins as soon as you finish pushing off with your hands, and ends when your left ski lifts off the snow. The supporting leg remains bent, and the body smoothly straightens.

Two-step skating skiing

It begins with sliding on the left ski, while it is necessary to push off with the opposite, or right, hand. Push off the snow with your right foot and lift your right ski pole off the surface; as you slide, your supporting leg should smoothly straighten at the knee and hip. And the flywheel gradually bends at the joints: ankle, knee and hip, hold the ski at the same angle relative to the direction of movement and pull it towards the support. The center of gravity moves to the front part of the supporting foot. Now you need to push off with your left foot and slide on it.

To master the technique, perform simultaneous two-step moves on different inclines and at different speeds. The task is to learn to push off with your left and right feet, to adjust the angle of the ski, taking into account the severity of the route and the degree of steepness of the climb.

Simultaneous one-step move

The most difficult technique from the point of view of coordination, because when performing each sliding step you need to extend the pushing leg, tilt the body and push off with your hands. Two sliding steps are performed, alternately pushing off with the right and left legs, while simultaneously pushing off with the hands and sliding on one supporting leg.

Alternate stroke

Used for climbing slopes that are not too steep, when the snow is not too compacted, the ski track is loose and not too compacted. When driving in alternating skating motion, the lowest speed is gained. The cycle of one move includes two sliding steps, during which you need to alternately push off first with one hand, then with the other.

There are two options for alternating skating, their use depends on skill, speed of movement, and angle of elevation. If there is a steep climb ahead or the speed of movement is high, then you need to start pushing off with your foot at the moment when you finish pushing off with your hand. The movements should replace one another, although often the efforts of the legs and arms overlap each other. The step in this option is shortened; speed is achieved due to the frequency of its execution.

If you walk in alternating skating motion along a fairly gentle slope or flat area, then the stroke cycle includes a free sliding phase with emphasis on one leg. To fully master this type of move, train on slopes of varying steepness, changing the speed. Make sure that the movements of your arms and legs are coordinated.

Learning to skate ski on your own without any prior skills is very difficult. First you need to master the classic skiing technique. Besides. It is better to take lessons from an instructor to avoid many mistakes. In addition, skiing is quite dangerous, and a specialist nearby will help you avoid injuries.

Skate skiing style is becoming popular and safe for the modern athlete. Maintaining the correctness of such a peculiar movement contributes to the development of maximum speed. The modern use of high-quality technologies helps to take into account all the important details even when becoming familiar with ski style techniques. Next, we will look at the main types of skating on skis.

Progress in improving equipment gave further development to the sport. With the advent of modern skis and boots with reliable fastenings, athletes received reliable side support. This feature provides maximum unloading of the upper body.

Types of skating arose relatively recently. The main feature is the active participation of the lower extremities during slipping. The basis here is the skier’s level of training and the features of the route.

Boots for this ski style play an important role; they should have the greatest height, tight fit around the circumference of the limb, in the heel area.

History of the move

The skating ski style was first seen in the 1988 Olympic program. He won a large number of fans.

The perfect execution 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 prizes many times, receiving exclusively gold awards, thanks to the use of this ski style. This presentation formed the basis of a historically famous sport.

Skating skiing technique and basic methods of movement

To master the technique, you need to accurately perform single-support sliding. Determine the correct body balance. You need to stand up straight, tilt your body forward until you lose balance, then the lower limb moves back to fix the body. Remember this situation.

In all external features, the method is similar to ice skating. Pushing off from the surface at the desired angle, a step is taken towards the inner edge of one of the skis, then a similar action is performed by the second. Having professional skiing skills, you can easily learn this type of walking. Now the main classification includes the following running styles:

half-ridge;
skating without poles;
two-step;
one-step;
alternating two-step.

Half-skate move

One of the simplest. It consists of a precise push with the lower and upper extremities at once, influencing the supporting one, the second one takes a sliding position, ready to enter. It is most possible to perform a half-skate move on a flat track with small mountain descents and ascents. To glide comfortably and perform this type of movement, a correct ski track is required.

Skating

Similar to ice skating, only without using the upper limbs. However, the movement can be supplemented by hand waves. The basis of the method is riding with a sliding step while simultaneously pushing off with the lower limbs. To ride this way, the route with obstacles is preferable.

Skating in two steps

The challenging movement further contributes to the development of endurance. If the movement is from the left lower limb, then the push-off is performed by the right upper limb, and vice versa, lifting off the snow embankment with the right leg completely uses the left hand. This type is characterized by large ascent, descent, and revolutions.

Skating into a simultaneous step

The secret of this style is considered to be well-developed coordination. Rules for execution: movement of the lower limbs with the body tilted forward, due to the formation of a powerful push. The forward movement of the skier is helped by pushing off with poles. Moving with a skate is simultaneously performed in intervals of steep climbs.

Alternating skating

Alternating skating and walking helps to overcome mountainous sections of sports trails. Performing 2 sliding steps simultaneously using ski poles will help you cope even with difficult weather conditions. The style is successfully used on the slopes when the snow has already been compacted. Slipping occurs at low speed. The stroke cycle consists of 2 sliding steps, where push-off with the hands is required alternately.

The correct execution of the element depends on the level of skill and the angle of elevation. The cause of incorrect movement technique is considered to be the disorderly overlap of the upper and lower limbs.

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

Where and how to learn skating?

Before going out on the track for the first time, familiarize yourself with the basics of theory, read a description of the equipment, or watch a video. When watching, pay attention to the behavior of the athletes.

A good method of pronouncing movements. There is 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 correct movements on its own, everything will start to work out and you will be able to ski like a pro.

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

Traditionally, the first training sessions take place without sports ski equipment. This type of technique is used by trainers everywhere. The main task of the future athlete is to understand how notched skis glide in practice.

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

Taking off and running steps are easier to master this way. But it must be remembered that each individual type of skating movement during training has its own nuances.

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

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

Having chosen such a sport, you need to choose the right equipment.
When training, remember the basic safety rules.
It is necessary to increase the duration of training gradually, without increasing the load too much, otherwise there is a high risk of injury, for example, a sprain or tear of the leg muscles.
Daily work on yourself will give you the opportunity to achieve the required results.
For comfortable learning and further training, choose skis that are shorter than standard ones. It is desirable that the ends are rounded. In terms of quality, skis must have increased rigidity; the weight of the athlete is taken into account here.
The length of the poles is twenty to thirty centimeters shorter than usual; 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 during speed skating skiing the leg joints have to experience enormous loads, especially in the foot area, 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 and heel.

It is also necessary to take into account that it is possible to switch to the skating style of movement with good physical training, and also 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 theoretical and practical techniques. Comparing the structure of this method with other classical moves, it is possible to find a number of characteristic factors:

Maintaining balance is considered the foundation. Slippery skis move apart, at first resisting braking. The simplest exercises, for example, the “swallow”, will help you cope with a complex task.
To effectively push off when running, apply the forces of your total body weight at ninety degrees to the direction of movement of the ski.
You need to push off with a sliding ski at an angle to the direction of movement.
Try to simulate a one-step move. Complex technology will require effort. Imagine that one of your limbs is sliding through the snow, all the muscles are involved. Such work on site creates stress and tension.
Training designed for full mobility is effective, requiring careful control of the transfer of the center of gravity to the limb that has become the support. Alternately, a spring movement is performed on a slight bend.

It is almost impossible to learn skiing in this style on your own. Initial lessons with an instructor will help you avoid serious mistakes and prevent injuries.

In the end, it should be noted that this style is considered rather purely professional, so beginners are better off starting with something simple. You should approach its study only after you have learned all the basics of skiing. Otherwise, it will be necessary to spend more time learning training exercises specifically designed for the skating ski style, and there is also a high risk of injury during practical training due to neglect of the basics.

Skating on skis, unlike the skis themselves, does not have such a long history. As you know, the first classical style cross-country skiing took place in Norway in 1842.

Regarding skating, we note that it appeared only a century later, although athletes locally used this style of skating for high-speed cornering and for active climbing uphill. Ski racing is what stimulated skiers not only to search, but also to find more effective high-speed types of gliding. It was also partially used by alpine skiers to achieve effective acceleration.

Until the 80s of the last century, the skating style was in the shadows: the main competitions and training in skiing considered the only basic method - the classic one.

Pioneer of the skating style

Swede Svan Gunde was the first to actively promote skating on skis. Thanks to him, the legendary athlete became a four-time champion at the Winter Olympics, a seven-time champion and a World Cup winner. He went down in racing history as the youngest Olympic champion, becoming one at twenty-two years old. Gunde Swan became a national hero because he founded a new skating fashion in skiing. Using exclusively skating skiing, the Swedish master rushed along the racing tracks at a previously unknown speed, “armed” with a long pole (later replaced by modified ski poles), with which he pushed off like canoe rowers.

He was the first skier to begin training purposefully “like a speed skater.” The new style, used on a groomed track, that is, one that does not have a classic profile, was soon popularized precisely thanks to Svan Gunde, and ski racing itself forever lost its strict connection to the “profile track.” Athletes-skiers began to work much more intensively in training on their speed endurance, practicing skating on skis.

Objective factors of skating development

Let us ask ourselves the question: “Could the skating method of skiing become the main one for competitions in the middle of the last century?” Probably the answer will be negative. Athletes objectively would not be able to adequately recommend it on wooden skis that do not provide either the required level of gliding or the proper push-off rigidity, including due to imperfect bindings. Athletes would also be let down by outdated, leather, insufficiently durable and rigid sports shoes.

Let’s agree with the obvious fact: modern technologies have brought back to life many currently relevant sports and styles.

Technological sports equipment of the 21st century. In particular, the plastic at the bottom of the skis is extremely slippery, which significantly increases the speed of the skier. Modern “cool” racing skis have a sliding coating made of a special amorphous polyethylene, which has a significant molecular weight, interspersed with fluorocarbon and graphite.

Their increased elasticity made it possible to dampen vibrations that occur during racing. To lighten the weight, many companies use “honeycomb” or synthetic foam filler as a ski box filler in racing models.

It has been recorded that an experienced athlete rushes along a flat track (another word is inappropriate here) at a speed of up to 50 km/h, and on a rough track at a speed of 35 km/h. This is surprisingly equivalent to the speed of the rider (gallop - up to 50 km/h; trot - up to 35 km/h). We also note that, alas, a horse will not demonstrate such speed on snow.

It is also important to increase the elasticity of the toe and heel of sports skis, which fundamentally improves their properties in overcoming rollout.

Skating options

The skating style immediately after its presentation by the famous Swedish champion won worldwide recognition. In the eighties of the last century, it completely replaced the classic one in both cross-country skiing and biathlon. Naturally, qualified athletes and coaches contributed to it and developed it. Currently, the following types of skating moves are distinguished:

one-step;
two-step;
alternating two-step;
half-ridge;
skating without ski poles.

Brief characteristics of skating styles

The half-skate style is also called hybrid. In this ski move, one ski moves along the classic profile of the ski track, and the other along a track without a profile, i.e., compacted. Athletes use it occasionally when they want to temporarily reduce the load on the body.

Skating without ski poles, which is naturally more amateurish, since for obvious reasons it is less fast than the other four, recognized by sports specialists. However, even famous ski racers sometimes purposefully use it in the training process.

Skate skiing (SKL) has its own special characteristics. The athlete pushes off with the inner side of the ski, which serves as a kind of sliding stop. They, the KHL, place higher demands, firstly, on the physical fitness of the athletes themselves, and secondly, on their equipment.

Unlike the classical style, an athlete-skier who practices CLH experiences intense dynamic lateral loads on his motor system. During the race, active cyclic transverse oscillations of the body occur (later in this article we will consider in detail their full cycle for one of the types of CLH).

Moreover, the intensity of such a transverse load increases significantly when the skier goes downhill. It directly depends on the ski angle. If on a flat distance it ranges from 15 to 45 degrees, depending on the speed, then on an ascent the above-mentioned angle increases to 75 degrees.

It is natural that the smaller the angle, the higher the speed of the skier. Therefore, for experienced athletes (and this can be seen on TV, watching reports from ski races) it is quite small.

The alternating two-step stroke is used mainly on the most difficult sections of the ski slope: on steep climbs, on substandard “soft” ski tracks, on sharp turns. It is the least fast, but has its own functional niche and is used by all active athletes.

Single-step skating is the fastest version of the KLH. It is honed to perfection by great masters. This is their sprint in the decisive stages. It's a real pleasure to see him in the race during the decisive stages, where athletes on skis rush along the track at unfathomable speeds.

The most universal, most popular is the two-step simultaneous skating move. Athletes cover most of the race track with him and his impeccable technique plays a decisive role in their sporting achievements.

Preferred Skate Style Method

Using this method of movement, the skier using it has the opportunity to move much faster, both on flat sections of the route and going uphill. It is universal. This version of the move is called the “simultaneous two-step skating move.” It consists of two successive steps differing in length, speed and duration, ending with a powerful simultaneous push-off using both ski poles.

Methodologically optimal and visual is the presentation of this variant of the move in the form of its successive six phases.

Description of the simultaneous two-step skating technique

During the first phase, called single-support pure sliding on the left ski, the athlete actively pushes off with his right foot. The range of movement is from completing the push-off to moving the right leg forward and to the side. The left supporting leg, which slides forward on the ski, ends up at the end of this slide ready for extension.

The skating technique in this phase is as follows: the athlete’s torso is tilted 50 degrees to the horizontal, the bend angle of the left leg at the knee is approximately 111 degrees, at the hip joint - 91 degrees. The left ski should slide at an angle of 19 degrees to the direction of movement, during such a slide the left leg extends at the knee by 31 degrees, and at the hip joint by 48 degrees. The body is straightened by 9 degrees.

In its second phase, the skating simultaneous two-step move changes the function of the left supporting leg, it becomes mixed. On the left ski, the athlete not only glides, he also pushes off with it. In turn, the right leg, first approaching the left, sharply - with a swinging movement - moves forward and to the side. At the same time, the “skate skier” works with poles (unlike a classic skier). All because of the left supporting leg set aside. Because of this, the left hand turns out to be more straightened at the elbow and, accordingly, sticks the ski pole in first, and at an angle sharper inward than the right one. The sticks end up widely spaced. Between their “legs” there is a distance of approximately 1.3 m.

The third most active motor phase is characterized by the skating technique in terms of efficiency. The athlete sets the overall pace of movement with it. The beginning of the phase is an almost vertical positioning of the left pole, and the end is the left ski lifting off the track. The skier vigorously bends his torso forward at an angle of 41 degrees and straightens his left leg at the knee and hip joint. Then, in the second step, the right ski is placed at an angle of 3-6 degrees to the main direction of movement. This is helped by leaning on the right ski pole.

The fourth phase is a kind of litmus test demonstrating how an athlete can skate, effectively or not. It is characterized by a preliminary “squat” on the supporting right leg and a subsequent powerful push with it. This is followed by vigorous push-off at different times with the left and then the right ski pole. Pushes with your feet and sticks should be very powerful.

If an athlete is not able to give them the necessary energy, he should carry out additional training: work intensively in the gym, squatting with a barbell, i.e., loading the legs, and also training tempo movements for the triceps and deltoids. All the skating ski moves we mentioned (there are five of them) have this phase, so our considerations for the optimal physical condition of an athlete are also valid for them.

Let's continue the story about the fourth phase. The classic characteristics of a sit-down on the right leg are as follows: the bend angle of the leg at the knee is 106 degrees, and at the hip joint - 89 degrees. The torso tilts up to 36 degrees to reduce the load on the sliding ski and make it easier to push with ski poles.

The fifth phase is characterized by pushing off the right leg followed by alternating push-offs first with the left and then with the right ski pole. At the same time, both the left and right arms are straight, actually extended in a line.

In the sixth phase, extension of the right (push) leg at the knee and ankle joint is completed. The angle of inclination of the body increases, the skier performs a clean glide, and already on two skis. There is a cyclic transition to the first phase

How to master skating

You can learn skating on skis in a specialized sports section, under the guidance of an experienced trainer.

Reading the previous description of the simultaneous two-step skating move, you saw for yourself how many details matter in proper gliding: the angle of the ski relative to the direction of movement, the angle of the torso, the force of the push of the legs and arms with the help of ski poles, and general coordination. In a word, you can only learn to skate incorrectly alone.

For beginners about ski racing equipment

However, first, those interested must purchase skis and skating boots from a specialized store. It is fundamentally important to choose the right skis adapted to skating. They are selected according to length: it should be 10-15 centimeters greater than the athlete’s height. The skis have a slightly rounded nose. A prerequisite for their suitability is increased rigidity. Therefore, classic wooden skis are of little use for modern sports competitions. Technologically manufactured plastic models are in demand. It is enough just to carry out their first hardness test when purchasing. You need to stand on them and imitate a push. The criterion for suitability is maintaining the gap between the floor and the skis. In addition, there must be an edge on the side surface of skis for KLH, and not broken. If you are buying used skis, then you should pay special attention to this point.

In addition, you should pay attention to the existence of two technologies for their production: “sandwich” (simpler and cheaper) - for amateurs and “cap” - for professionals.

If you are an athlete, then, of course, you should choose skis from among the products of high-tech specialized companies: Fischer, STC, Rossignol, Karhu, Madshus, Peltonen.

However, you should be careful when buying expensive skis. Not only racing skis are expensive, but also mountain touring skis. For example, Fisher skis are good for skating, but for mountain tourists (where the loads can also be significant), we would recommend Backcountry skis.

There are two ski manufacturing technologies. If you are an amateur, then the “sandwich” technology is suitable for you, which involves a wooden base technologically covered with plastic plates. It is fundamentally unsuitable for athletes participating in competitions at decisive starts. Although it is possible for them to use a “sandwich” in the training process.

Athletes should not save money by buying skis made using cheaper technology. This is fraught with their rapid wear and breakage, since a professional subjects his skis to fairly severe loads for 3-6 hours every day. High-class skiers stay in the gym even in summer. Roller skis for skating help them stay fit during the off-season. Moreover, these devices have now become so technologically advanced that in the summer skiers not only train on them, but also compete. For competitions they use SkiSkett Cobra and SkiWay FLASH roller skates.

Boots for skating are also made specialized - taking into account intense mechanical loads and the requirement for increased fastening rigidity for skating. They are quite high and equipped with a special cuff that secures the leg.

Products from Salomon, Rossignol, Fischer, Botas, Alpina are best suited for athletes. Let's consider, again as an example, the Fisher boots. Their ultra-light and ultra-durable shell, made from two Flex Comp 2 components along with a perfectly propulsion-friendly HeelWedge, Triple Fit Velcro system and Speed Lacing, maximizes adaptation to sports loads and the perfect fit of the shoe.

Skating fastenings are also high-tech and certified. The fastening systems SNS (developed by the French company Salomon) and NNN (from the Norwegian company Rottefella) are most suitable for professionals.

Skating poles are individually selected for a specific athlete. The athlete must choose them independently. After all, this takes into account height, arm length, and the amplitude of lateral movements while driving along the highway.

About the modern ski racing elite

When talking about cross-country skiing, it would be tactless to ignore current skiers who are making new achievements in this difficult and spectacular sport.

Today, undoubtedly, the trendsetter in cross-country skiing is the 31-year-old Norwegian racer Petter Northug. This is a great athlete: multiple Olympic champion, thirteen-time world champion. He entered the sport's elite by winning his first gold medal at the 2006 World Championships. Since then, his leadership has remained unchallenged.

However, the current Olympic champion (Winter Olympic Games in Sochi) is 33-year-old Russian Alexander Gennadievich Legkov. We think that the competition between these two athletes will become an incentive for the development of cross-country skiing in the next year or two.

Conclusion

The technique of skating on skis is specific and requires special skills, physical training and special equipment. It is impossible for a beginner to achieve high athletic results in modern cross-country skiing and biathlon (where skating is practiced) without qualified methodological assistance from an experienced coach. Speed endurance, general coordination, and strength characteristics are important for an athlete. Qualified skiers are in special training all year round, using roller skates during the snowless season.

In addition to sporting personal qualities, a racing skier also needs special equipment designed for a mechanical load adequate to the skating style of skiing. Skis, boots, sports bindings, sports poles - all this equipment is selected individually and commensurate with the individual characteristics of the athlete.

Skating is one of the existing cross-country skiing techniques. Initially, it was used in running when cornering or climbing mountains, but soon the technique began to be used to teach skiers the classic move.

Features of skating

The technique of skating on skis appeared relatively recently. It is characterized by the active participation of the legs, which makes it different from classic running. The skier must push off from the surface at a certain angle relative to the direction of movement. Outwardly, this method is similar to ice skating, which is how the technique got its name. Depending on the level of training of the skier, the characteristics of the route and other factors, the skating stroke may be different.

The emergence of the skating method is associated with progress in the field of creating equipment for skiers. More modern skis, boots and their bindings began to appear, thanks to which athletes received reliable lateral support on their feet. This contributed to the emergence of a fundamentally new way of skiing, in which the legs began to become more active, and the arms were slightly relieved. Although it’s also not difficult - you can read more about this on our portal.

Skating technique

Next, we’ll figure out how a beginner can learn to skate. First of all, the main rule is that skiers starting to skate do not need to throw their poles far forward when moving uphill. At first, you need ski poles not only for pushing, but also for maintaining balance and moving your body weight on them. You must control the movement of the ankle joint in relation to the body. When moving with the skating method, the body body should be in front of the legs.

Take the starting position by bringing the back ends of your skis together and spreading your toes. The angle between the skis is no more than 60 degrees (otherwise, movement will be difficult and uncomfortable).

The basis of the skating technique on cross-country skis is the correct and powerful push. With its help, you will give your body movement, and your muscles will rest at this moment.

To properly make a strong push, the sticks should be put forward, but not very far, and pushed off with them. Along with this movement, you need to push off with your foot. The push should be made not with the tip of the ski, but with the entire base. To do this, you should transfer your body weight to one leg and push off with the other. Move your body forward slightly and do not lose your balance. After pushing the stick, press it against your elbows so that they do not interfere with the inertial movement forward.

After a powerful and technical push, you will drive forward for a few seconds, and when you notice a decrease in speed, repeat the push with the other leg. The more often you make pushing movements, the higher your speed will be.

Useful exercises for skiers

Many people who start skating find out that their muscles are too weak, or they do not know how to maintain balance. Don't be upset - everything can be corrected with simple exercises, which we will tell you about below. Pay attention to the photos to help you improve your technique.

To train your balance, you can spin a hoop on one leg or do the so-called swallow. Over time, a regular hoop can be replaced with a heavier hula hoop.

A useful exercise for mastering the technique of skating on skis is lateral jumps on your feet. You need to imagine a line on the floor and start jumping over it: forward, left, and then right, moving in a zigzag.

Jumping from one leg to the other with a side push can help you learn how to skate. It is better to perform the exercise on grass, which simulates skiing on snow.

If you have poor coordination, that is, you cannot move your legs and arms in a coordinated manner, start doing exercises to imitate movements: jumping, stepping, pushing and sliding.

Finally, we want to give you some tips on learning to skate on skis:

High and fairly tough boots will allow you to protect yourself from damage and injury.
Don’t overestimate your capabilities and start riding on flat surfaces first and don’t rush down big slopes.
Balance plays an important role in skating technique, so perform the above exercises regularly.
Don't be afraid to start practicing all the movements. After a few turns and small descents, you will realize that skating is not that difficult.

Be sure to watch the video on teaching skiing technique, which is presented in this article.

The article shows the most common technical error that significantly affects the skating speed of skiers of different qualifications, namely: discrepancy between the directions of pushing off with the hands and moving the legs (skis, roller skis). To eliminate it, it is recommended to perform a set of special exercises, taking into account individual characteristics, which allows, within two months, to significantly increase the repulsion force, lengthen the free roll and use energy more efficiently to increase speed.

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

Thanks to intense competition in cross-country skiing, skating techniques are constantly evolving. In high performance sports, the results of competition leaders can differ only by a fraction of a second, which makes the efficient use of individual resources and the technical preparedness of athletes extremely important.

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

In the process of cross-country skiing, hundreds of muscles work synergistically, the movements of which are controlled by the interaction of multi-joint movable chains of the body (between the feet, legs, thighs, forearms and shoulders). When movements are accelerated, the reactive recoil forces from one part of the body to another increase in proportion to the square of the tempo . Thus, we can say that the efficiency of energy transfer to increase the speed of movement (energy efficiency efficiency) depends on the correct directions of the application vectors of repulsion forces and the movement vectors of individual parts of the skier’s body.

According to domestic and foreign researchers, improving the technique of skating has a significant impact on increasing the speed of skiers and its efficiency.

It should be noted that the overwhelming majority of domestic skiers have high quality classical skiing techniques. However, a significant number of both young and experienced skiers make the same typical mistakes when moving freestyle.

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

Organization of the study

During the study, we studied videograms of skating skiers of different qualifications, identified individual characteristics of skating movement techniques and determined which elements of motor skills reduce efficiency, which is understood as the efficiency of converting energy costs into speed results. For each athlete, we analyzed the movements of the moving parts of the body and the vectors of force application from the position of their influence on the overall propelling force and developed personal recommendations for training according to the Melikov Ski School method. After completing the two-month training process, the form and nature of the movements of the test skiers were assessed using videograms and the change in skiing performance was determined.

The subjects were 367 skiers with qualifications from the first youth category to MSMK, aged from 14 to 35 years, living in various regions of Russia, Belarus and Kazakhstan. The studies were carried out both in snowy and snowless periods, both on skis and on roller skis, provided that the movement technique was maintained. To summarize the experimental results, an analysis of data for 2015-2017 was carried out.

Research results

An analysis of all the studied videograms of free-style movement showed that each skier has a significant resource for improving individual technique. In addition, based on the generalization of the recommendations made, five main, most common errors in skating technique can be identified. This article is devoted to the analysis of a typical error that occurred most often and was noted in 82% of subjects, namely: a discrepancy between the directions of pushing off with poles and moving the ski.

It should be said that this technical error can be noticed even among skiers who are members of the main team of the Russian National Team ( GIF1 And 2 ), which indicates the additional potential of their speed resource in improving individual skating technique.

Rice. and GIF 1 - Tsicle of skating stroke when there is a discrepancy between the swing directions of the legs and arms (A. BOlshunov)

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

Rice. and GIF 2 - Tsicle of skating stroke when there is a mismatch between the directions of swinging the leg and pushing off with the hands (D.Rostovtsev)

At the same time, the leaders of our team demonstrate complete correspondence between the directions of pushing off with their hands and the direction of sliding of their legs, which not only indicates their high technical preparedness, but also the development of modern domestic skating techniques ( GIF 3 ).

Rice. and GIF 3 - Tsicle of a skating stroke when the directions of sliding of the leg and pushing off with the hands correspond (S.Ustyugov)

The essence of the considered skiing technique error lies in the incorrect position of the body at the moment of repulsion, when the direction of action of the repulsion force differs from the direction of future sliding ( rice. 4). At the same time, at the moment of pushing (with a leg, or with a leg and arms), the skier positions the frontal plane of the body perpendicular to the direction of general forward movement, and not to the direction of sliding of the ski. Thus, he cannot create for himself the so-called “T-shaped” repulsion, in which the direction of application of force and the direction of sliding coincide. Insufficient rotation of the frontal plane of the body in the direction of future sliding affects the reduction in the length of the free roll of the ski.

Rice. 4 – Vectors of application of forces for pushing off with arms and legs and directions of movement of skiers in skating: a) typical mistake; b) correct movement technique

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

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

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

Thus, useful work is performed only by the projection of the repulsion force onto the direction of movement, and accordingly, the energy expenditures made by the skier to push off in a different direction are not effective.

If there is a significant mismatch between the directions of push-off and movement, most of the force expended by the skier on push-off will be directed laterally, rather than in the direction of movement, which reduces the efficiency of forward movement. Often, to compensate for this transverse direction of repulsion, the athlete has to restore balance (“catching” balance on the rolling leg with the hip moving to the outside), which requires additional energy expenditure to maintain stability, which in turn is also directly proportional to the topography of the track. In this case, most of the athlete’s efforts are not used effectively and are not spent on increasing the speed of movement. It is the timeliness and accuracy of the application of effort in skating moves that allows you to maintain balance on a sliding ski.

The reasons for this error may be:

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

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

The structure of a special set of exercises should take into account the characteristics of the skier’s individual technique: from turning his head to the position of his feet. To build new motor locomotions, the trainer analyzes complex movements element by element and clarifies the features of individual technical training in order to find the most convenient and appropriate movement techniques, positions and rotations of individual parts of the body, taking into account physique, strength, functional and technical readiness. Changing the existing technique requires significant effort from the skier, which is justified by the opportunity to correct technical errors and overcome limitations in improving sports results.

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

Correcting this error in the training process allows you to increase both the repulsion force and the length of the free ride, which helps to lengthen the rest period in the movement cycle.

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

skier qualifications (during the initial training of the technique, it is easier to consolidate new skills, but the higher the skier’s qualifications, the more difficult it is to overcome his inherent automatisms)
coordinationabilities(the higher the athlete’s coordination, the faster he grasps the nature of new motor skills)
endurance(more resilient athletes can train without getting tired, for more time – not 40 minutes, but two hours, which speeds up the process of developing new skills)
physical fitness (the better the athlete’s strength training, the stronger the T-shaped push he produces).

Conclusion

As a result of systematizing the results of an experimental study on improving skating technique, it was determined that the most common mistake when skiers move is the discrepancy between the directions of pushing off with the hands and feet and the direction of the main movement. To eliminate the identified errors, the authors propose to use a special set of exercises that takes into account the characteristics of the skier’s individual technique. It has been experimentally established that a two-month training process can significantly eliminate errors and improve the technique of free-style movement, increases the efficiency of energy consumption and speed potential, increasing the efficiency of repulsion and the length of free rolling.

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

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