How to learn to skate ski in a week? Skating technique: exercises, videos, basic mistakes Learning to skate skiing

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

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

What it is?

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

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

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

Where is this technique relevant?

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

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

When passing complex routes and their sections, the skating technique on skis gives a special advantage. Errors may occur while executing it. Therefore, it is important to know about this and hone your skills.

History of origin

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

After the advent of innovations in skier equipment, which occurred in the 70s of the 20th century, this technique became more convenient, and its use helped to develop greater speed of movement. Training programs for competitions held over the next few decades were revised. The technique of skating on skis began to have different implementation options.

At the moment, this method of movement on the ski slope or its elements take place only in free skiing. The skating stroke can be presented in the form of one-step, two-step, half-skate or alternating. You can also separate the technique of movement without the use of sticks into a separate option, that is, practically without using your hands. Each of these options is designed for specific routes and their elements. Combining several subtypes of skating and alternating it with the classic one on one track makes it possible to increase the efficiency of its completion.

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

Execution Rules

Any skating move on skis, the technique of which is performed without errors, must obey the following rules:

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

One-step move

There are different types of skating skiing techniques. Simultaneous one-step move is one of them. Performing one full cycle of such a move involves two steps. They are performed as follows:

Initially, one of the legs is pushed off;
simultaneously with pushing off the leg, pushing off with both hands occurs;
after which the supporting leg slides.

Performing all these movements is considered to be performing one full stroke cycle. A skier can perform up to 50 such cycles in one minute. This requires high physical fitness.

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

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

Two-step move

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

The full cycle of performing a simultaneous two-step move includes taking two sliding steps with different feet and one pushing off with the hands, that is, pushing off the track with sticks.

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

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

Alternate stroke

It also includes the technique of skating on skis and an alternating option for moving on the ski slope. This subspecies is significantly different from the previous two. Its peculiarity lies mainly in the execution of two sliding steps and two alternating pushing movements with the hands. Due to this, the name of the technique arises.

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

Technique without using sticks

To maintain a high speed of movement or develop it, there is another method of skating on skis - skating without pushing off with your hands. It has two subtypes, both of which do not involve sticks. This technique is used on flat areas where good conditions for sliding are created, or on flat sections of the ski slope. Visually, this option is even more reminiscent of the movements of a speed skater. The use of poles, that is, pushing off with hands in such a situation, only slows down the skier and does not allow achieving maximum speed of movement.

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

The skating technique on skis without poles is divided into movements with and without swings. In the first version, swinging your arms allows you to develop higher speed. The skier performs active movements with his arms, first forward and then backward, combining them with footwork. During such movements, the sticks are at an angle and directed backwards with rings.

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

Half-skate move

A subtype that is effective in developing high speed and widely used is the skating technique on skis - the half-skate stroke. It has a number of differences from all previous options for traveling on a snowy track. It is mainly used on gentle or flat parts of the ski road for skiing. It is often used when moving down, that is, on slopes of slight steepness. Completing one full cycle takes the skier no more than one second. Often, two complete phases can be completed in this time.

The cycle consists of a set of the following movements:

The center of mass of the human body is initially located in relation to the heel of the leg on which the support is performed, slightly behind and to the side. Next, the supporting leg slides.
Simultaneously with the movement of the leg on which the support was initially made, the skier straightens and moves his arms back.
Next, the second leg swings up and to the side, and a sliding step is performed.
When completing a sliding step on a practically straightened supporting leg, this technique of skating skiing is assumed - half-skating. At the same time, place the poles on the snow for further pushing after this. The body should lean forward a little.
The swing leg, which should be slightly bent at the knee joint, lunges forward and slightly to the side, placing the ski track at a slight angle to the direction of movement of the skier.
At this moment, the heels should be crossed, and the supporting leg should begin to bend at the knee, preparing to slide.

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

Exercises

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

Transferring the entire weight from one leg to the other with alternate bending of the legs at the knee joints. The arms are not used during this movement. They are behind you.
The same transfer of support from one leg to the other. Arms extended forward. The sticks are located perpendicular to the surface.
On a flat track, alternate free sliding steps are performed with either the right or left foot. For two sliding steps - one push-off with hands.
Performing an alternating sliding step with either the right or left foot, but with two push-offs with sticks after each step.
Alternate combination of all skating techniques on a flat track.
Performing a one-step move with pushing off with your hands on flat sections of the track.

All these exercises will help you get comfortable on easy ski slopes, as well as on moderately difficult slopes. Learning to hold your torso correctly and shift your center of mass is one of the main tasks when learning to ski with any skating stroke.

Common Mistakes

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

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

if you lean forward too low when performing sliding steps, your own body does not fully load on the ski track;
if the body is tilted too low during repulsion, a reaction such as turning the body to the side may occur;
placing the support track not under you, but a little back also leads to a small loading of the ski track with its own weight.

There are other mistakes in the process of skating skiing, but all of them, one way or another, are associated with two points. The first of them is a low inclination of the body, which, to the general misconception, does not bring the development of speed. The tilt should not exceed 45 degrees. In this case, the technique is effective. The second mistake is placing your leg at the moment of repulsion not under you, but slightly behind you, that is, before it intersects with the vertical axis of the body. Both of these errors lead to either skidding in different directions or to incomplete loading of the ski with its own weight. To run fast on skis, you need to use, in addition to muscle mass, your own weight with momentum.

For amateur skiers on resort ski slopes, developing maximum speed is sometimes not a priority, and therefore mistakes may not seem so bad. Throwing your body to the side can lead to loss of balance and a fall, which is dangerous.

The technique of skating on skis, performed according to all the above rules and methods, taking into account errors, can be accessible to both professionals and amateurs on slopes of varying difficulty.

In the popular consciousness, skating is considered the domain of professional skiers or, at least, advanced amateurs. But contrary to prevailing stereotypes, it is not only accessible to beginners, but also simpler than the classic technique.

The basic principle of the skating style is already contained in the name itself. It partially imitates ice skating - you need to put your foot down and roll along the entire plane of the ski, moving to the inside edge only at the moment of take-off. You should feel like you are walking fast.

« It is easier for a person who skates to master skating. Of course, if he skis correctly, he doesn’t mince on the edges, but puts his skis flat and glides. - speaks Tatiana Minina, blogger, amateur athlete, regular participant, prize-winner and winner of amateur competitions and marathons in cross-country skiing and triathlon.

What are the advantages of the skating style?

It's fashionable. This means there is no shortage of training materials and groups in which anyone can learn.
Relative simplicity of technology. “In sports, a skate is considered less demanding in terms of coordinating the work of arms and legs, does not require footwork, and there are fewer different types of moves,” explains Tatyana Minina.
Benefits for the figure. Skating helps to remove the “breeches”, get rid of sagging hips and correct the “pear” type figure.
Speed. Of course, with the right technique, you can develop it with the classic stroke, but for an inexperienced amateur, it is the skating style that gives the feeling of flight.”
There is no need to use holding ointments. “On the classics you have to lubricate against slippage under the block, and that’s a whole story. Because it’s warm, then cold, then ice. – says Tatyana Minina. “During training, athletes spend about 40 minutes just selecting lubricant.”

How to choose the right inventory?

Many people adhere to the principle that for the first time it is not necessary to buy a skate style, but you can try it on what you have. “You have to understand that you won’t get a good performance, it will twist and turn, and the sensations will be blurred,” warns Tatyana Minina. She advises acquiring specialized equipment, and this applies not only to skis, but also to boots and poles. “The right, tall boots are important for learning to skate,” she explains. - actual skates or combos to hold the ankle. Poles for skating are longer than for classic ones.”

Where is the best place to ride?

The choice of route determines not only the speed of progress in training, but also the positive emotions you receive. “You begin to master skating better either on a specially prepared track (these are available at children’s sports schools), or on a flat, wide area without deep snow,” advises Tatyana Minina. “In principle, in some cases a path in a park will do.”

It is important that the snow is not icy. The small top layer of snow must be stirred up so that the skier can push off with the edge of the ski. “The ideal track for skating is with an asphalt base,” explains Tatyana Minina. “For comfortable rental, the width of the track must be at least three meters, and according to the rules - at least six meters.”

Where to start learning?

Of course, from theory. “Before going out on the track, it is recommended to read the description of the equipment, then watch the video - biathlon on TV will do. Pay attention to how the athletes ride, remember what you read. And then you can try to do it with your body,” says Tatyana Minina. “I want to say that this is the most difficult thing, everything that the coach explained, but when you get up yourself, your arms and legs seem to be someone else’s. There’s no need to be embarrassed – it happens to everyone.”

A good technique is to silently pronounce all the movements, how to move your legs, where to point your hands with sticks. Over time, the body itself will “catch” the correct movement.

Get ready for your ski training with the Hollywood fitness program. Try it from star trainer Jim Barcena.

What to do with your hands?

For ease of learning, it is traditional to start training without poles, because it is not very clear to a beginner how to use them. If you feel uncomfortable without them, you can take the poles not by the handle, but in the middle - for balancing. As you push with your feet, simply extend your arms to the beat. They should straighten completely only at the extreme point of movement - at the back.

“There are two options for pushing with sticks. Or push with the leg that is more comfortable for you, at the same time pushing off with poles, and then push with the other leg - without the poles. This option is well suited for short skiing on the rise, or weak technique, skis slipping off course, on a loose or, conversely, on an icy track, when we do not have enough length of skiing on the first leg to have time to move the poles for pushing along with the second, - explains Tatyana Minina. - And when the skis roll well, the slope goes down, then they push under each leg. Here they push with both sticks with one leg, and with the other.”

An important point is that the poles must always be kept parallel to each other. You shouldn’t place them sideways or too far forward. “The tip of the stick that sticks into the snow should always be slightly behind or directly under the hand, but not in front of the hand. The most common mistake beginners make is trying to throw the tip forward by turning or arching the brush, says Tatyana Minina. - It seems that the push will be stronger this way. In fact, if the stick comes out in front of the arm and hand, then it will not be possible to push off at all due to the lack of support.

How long does it take for beginners to ride?

Try not to mess around. “If you ride for less than 40 minutes, you won’t feel anything at all. – Tatyana Minina shares her experience. “But no one forbids you to rest.” If it’s cold, then switch to the classics and walk calmly, letting your body digest and comprehend the movements.” During your first training sessions, you should not ride where there are a lot of climbs. It is preferable to start in areas that go slightly downhill. “Your goal is to work on technique, not physical conditioning,” explains Tatyana. “Technique and techniques are usually not combined in one workout, especially at first.”

Another problem for beginners is rapid fatigue due to incorrect technique, when the skater tries to move his legs too often. “Skis are not a bicycle, you don’t need to ride them. You have to push off, step out, roll. Then do everything again. Take your time - find your pace at which you move forward, but do not kill yourself and your endurance with frequency. – says Tatyana Minina. “Because too frequent movements put a greater strain on the heart, which means the heart rate is higher and hence our fatigue.”

Don't push yourself, but don't slack either. Constant practice is your path to proper skating. Try it and judge for yourself!

Many beginner skiers who have already mastered the classic move are interested in how to learn to skate ski. Of course, the help of a coach increases the chances of getting a good result, but you can learn everything on your own. It is important to purchase or rent special skis that are slightly shorter than the “classics” and also have a rounded nose. Another important point is that the poles for this style should be high and it is better if the handle reaches the shoulder. If you don’t want to change equipment, then keep in mind that the training will be more complicated.

How to learn to skate ski quickly?

Let's start with the basic principles of this style, which set it apart from others. It is necessary to push off from the ground with an edge, and the weight during movement should move from the right to the left leg. To gain speed, you should help yourself with sticks, pushing them off the ground. Understanding how to learn to skate ski, it is worth saying that the “Herringbone” should be narrower on the descent, and, on the contrary, wider on the ascent. When performing a push-off with your leg while riding, it must be completely straightened. Another important point is that the body should be slightly shifted forward.

Having figured out how to learn to cross-country ski with a skate, let's move on to technique. Start the movement by pushing one leg to the side, transferring your body weight to it. Remember that the ski must be mounted on edge. Immediately after this, you need to lift the ski a little, while simultaneously moving the weight to the other side, and then push with the other leg, etc. It is important not to jerk, as the movements should be smooth. If poles are used, then you should lean forward a little, setting the acceleration, pushing with your hands and exhaling. The most difficult thing in mastering this technique is holding equilibrium. Another important point is to coordinate the movements of the arms and legs.

When figuring out how to learn to skate on skis, you need to pay attention to information regarding the correct entry into turns. In order not to fall and to correctly fit into the turn, you need to push off several times with the ski, which is located on the outside of the turn. To maintain balance, it is recommended to slightly bend your knees.

Experts recommend paying attention to the most common mistakes. It is important not to place your skis too wide and right on the edge. Do not raise your leg too high after the push. Do not lean forward or lean back too much, as you will lose your strength.

Skating technique is never ideal, because each person has their own body structure. All the great skiers and biathletes had their own skating technique - remember the technique of Bjoerndalen, Legkov, Northuga, Domracheva, Colony, Fourcade. Be prepared that every skier and coach you know will have their own point of view on technique. All advice needs to be comprehended and applied taking into account your own characteristics, and not break yourself in order to follow the recommendations. Therefore, do not pay attention to any subtleties, grasp the general principle of movements and you will succeed.

In this article, we tried to collect the best video lessons for self-learning skating techniques. We looked at the types of skating moves, the main mistakes and exercises to correct them.

Skating technique. Source: sportalpen.com

Types of skating moves, requirements, main mistakes

There are 3 types of skating skiing:

Lifting skating

What do you need to master skating technique?

Prepared back and abdominal muscles, strong arms and legs.
General endurance.
Equipment: skate skis, properly weighted skate boots and poles. It will be much more difficult on classic, combined or soft skate skis.

Basic mistakes in skating technique:

Center of gravity between skis - you need to learn how to transfer body weight from one ski to another
Rocking the body - the torso should connect the movements of the arms and legs into one whole, and not bend under load
Raising the legs high - the root of the error lies in the transfer of the center of gravity and the work of the knees
Podsed - the reason is the same
Skating on straight legs - the knees must constantly work like a spring, this can be eliminated by skating without poles

Lead-up exercises for skating moves

Master class by Anton Shipulin on training skiers without practicing on the snow. Useful exercises for beginners and advanced skiers.

Techniques and types of skating moves: video

We took examples of skating techniques from the ski school of Simon Fourcade, a famous biathlete of the French national team, brother of Martin Fourcade.

Simultaneous one-step skating move - skate for each step

Points worth paying attention to:

The weight of the body is completely transferred from one leg to the other, and does not walk in the middle.
The foot is placed exactly under the center of gravity.
The carried ski is placed on the snow only after pushing off with poles, and not simultaneously with them. The hands must pass the line of the pelvis, after which the weight is transferred to the other ski.
Push-off with sticks using the back and abdominal muscles, and not just the arms.

Simultaneous two-step skating move - skating every other step

Suitable for use on plains and gentle slopes. Allows you to maintain high speed and save energy.

Basic moments:

The shoulders and pelvis do not turn, look straight and are parallel to each other.
In the push-off phase with poles, the body weight is transferred to the other ski only after the hands pass the pelvic line.
Pushing off with the second leg occurs while moving the poles forward.

Lifting skating option

It is used on climbs, where moving with a simultaneous one-step move is too energy-consuming. High-level skiers use this move only on steep climbs.

Basic moments:

The first push-off with sticks occurs together with the push-off with the foot. Pushing off with the second leg - while moving the poles forward.
The shoulders should not rotate - the body looks straight.

Skating for steep climbs

One of the variants of the lifting skating stroke, similar to the classic variable stroke. Amateurs use it on very steep climbs, professionals almost never use it. The exception is the final climb to the Tour de ski, where even professional skiers in some places walked with alternating skating speeds.

Exercises for mastering skating techniques

In this section we have collected video lessons for learning to skate. These are mainly exercises for beginners, but experienced skiers will also find something useful for themselves.

Exercise for setting the correct push-off vector with your legs

One of the first exercises that beginners should master. You need to push not to the side, but in the direction of movement. This exercise on the ski track will allow you to better feel the direction of take-off in the skating stroke. Checking for correctness is very simple - if you push incorrectly, you won’t get anywhere.

Exercise to shift the center of gravity and correct footwork

Ski poles are held at shoulder level parallel to the ground. They serve as a guide to the correct functioning of the body - there should be no swaying or turning. During rental, try to parallelize the skis - this will help you better feel the balance.

Skate lift: exercises for beginners

Training video from the XC Ski Academy channel.

00:35 First, try simply pushing the skis without transferring your body weight. The center of gravity remains between the skis.
2:15 Now you can learn to transfer your body weight from one ski to another.
3:00 Body position relative to the lifting angle and exercise to find the correct body position.
5:15 Connecting sticks. In the lifting skating stroke, the main load is on one hand. At the same time, the second hand creates additional support for the body from twisting and pushes.

Analysis of lifting technology from Sakte&Classic.

Skating without poles

A detailed explanation and several summary exercises from the author of the Skate&classic channel.

Detailed analysis of simultaneous single-shape skating

A detailed analysis of the technique with an explanation of why you need to do it this way and not otherwise. Features of technique and frequency of movements in different situations. Exercises to master the technique.

Exercises for Beginners

Basic errors in technique and exercises to correct them.

About turning the body in a skating stroke

Video for those who have already learned the basics of skating. If you have not yet mastered the transfer of the center of gravity and the work of your hands, it is too early to watch this video.

Skating on a hard track

A detailed explanation of the technique of skating on a hard track: why there is no stability, why the skis slip and how to avoid it.

Play sports, move and travel! If you find a mistake or want to discuss the article, write in the comments. We are always happy to communicate. 🙂

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

The benefits of cross-country skiing

Regular skiing is very good for your health. Sports medicine experts cite seven key evidence that skiing is essential for maintaining normal well-being:

Cross-country skiing promotes comprehensive strengthening of the body. Frosty weather, clean air and serious physical activity are an effective combination for improving immunity and overall health. People who ski regularly become less sensitive to various seasonal diseases (flu, ARVI) and are distinguished by excellent coordination of movements, as well as strong joints.
Skiing leads to an increase in lung capacity. This allows for a complete supply of oxygen to tissues and organs, improves metabolism and accelerates the elimination of harmful substances and microelements from the body.
Constantly changing the involved limbs, frequent changes of ascents and descents, changing speed rates at different parts of the distance help improve blood circulation. The heart gets used to the increased stress and begins to work much better. It is obvious that cross-country skiing helps increase endurance and is also an effective preventive measure for cardiovascular diseases.
The accelerated metabolism achieved through frequent cross-country skiing helps to fight extra pounds.
Active blood supply to tissues helps to work out muscle fibers. The latter grow in size after skiing. This gives the body the necessary relief and increases the strength of the body.
Adjusting to the ski track during the distance subsequently leads to a significant improvement in the functioning of the entire vestibular apparatus, increasing attention and dexterity.
The need to constantly monitor the ski track while running allows you to develop peripheral vision.

How to ski correctly?

To master all the necessary skiing skills you need:

Choose the most comfortable and convenient equipment. Remember - stiffness in movement and discomfort lead to falls and injuries.
Don't look at your feet. When running, you need to concentrate on the track, not on your limbs.
Keep your legs half bent. This helps to maintain the necessary balance and resist falls.
Choose the optimal running technique. Depending on the terrain, route and weather conditions, skiers must constantly change their method of movement.
Soberly assess your capabilities - do not choose routes with sharp turns, steep climbs and steep descents.
Don't be afraid of falling. Beginners need to immediately learn how to land correctly. This skill minimizes the risk of fractures or other injuries.

Skating technique on skis

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

While skating, the skier leaves traces that resemble the Latin letter V. The trace should be as narrow as possible - this is the moment that confirms mastery of the technique. Ignoring this rule is only possible when climbing. When passing them, a wider spacing of skis is allowed.

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

This running technique has its own variations:

"Under one leg." Most effective when climbing hills or for quick acceleration. The skier needs to push off strongly with the poles, and then shift the body weight to the supporting leg. It should slide forward and to the side. When moving, the skier will leave a trail similar to spruce branches.
"Under both feet." Used on flats, descents and small climbs. This running method is easier than the previous one. The skier will need to push off with the poles with each change of supporting leg. This requires a lot of effort to maintain the required speed.

Classic skiing technique

Classic cross-country skiing has much in common with walking. When using it, the skier transfers his body weight to the heel, and then gradually moves it to the toe. You can master the classic running technique with the greatest efficiency by practicing upward climbs.

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

“Classic” implies the use of several classical types of steps:

stepless move (movement occurs by pushing off the poles, the skis do not come off the snow);
one-step move (pushing off the snow occurs with the help of sticks and one pushing leg);
alternating move (you need to push off with both feet; this style of movement is suitable for overcoming steep climbs).

These types of steps are used at a distance in certain cases. The stepless move is effective when running on a plain or clearing. With the correct tilt and strong push-off with sticks, this technique will allow you to quickly cover significant distances without putting excessive strain on the body.

The classic skiing technique using a one-step stroke is suitable for overcoming plains and gentle climbs. It provides an opportunity to reduce the time spent covering the route and will allow you to maximize the rational use of the body's resources during ascents.

The alternating stroke of the “classic” is ideal for use on steep climbs. This technique has been familiar to many skiers since childhood. It involves the simultaneous extension of the right arm and left leg or the left arm together with the right leg.