Basic rules of cross-country skiing competitions. Classic ski move. Classification of skiing methods Ski sprint distance

Skiing was especially popular in the second half of the 20th century. Today, many have forgotten about it, and undeservedly, because walking or skiing is an excellent option for physical activity that allows you to keep yourself in excellent physical shape and improve your health during the snowy season.

From our article you will learn about the benefits of this sport, what effects it has on the human body, as well as about the types of skiing and whether it is worth teaching children to ski.

What are the benefits of skiing?

Skiing is one of the most beneficial types of aerobic exercise. They have a wide variety of positive effects on the human body:

The simplest effect is a good mood. Ski slopes, as a rule, take place in picturesque places, which means that the athlete has a wonderful opportunity, in addition to his main activity, to admire the beauty of nature, he receives aesthetic pleasure, which certainly affects his mood. During the ride, the body intensively produces joy hormones - endorphins. This helps fight depression.
Hardening effect. Environmental conditions during a ski trip are constantly changing: snow, wind, frosty air - every skier faces these natural factors. The body learns to respond correctly to weather changes, which means its resistance to adverse external factors increases.
Blood flow and breathing are activated. During skiing, as with any other type of movement, the heart contracts more often, blood circulates faster through the vessels, which at the same time expand. Breathing becomes more frequent and deeper, which means that the blood is better saturated with oxygen and delivers it to all organs and tissues of the body. Signs of oxygen starvation disappear, metabolic processes accelerate, metabolic products (so-called toxins) are actively removed from the body.
All of the above processes - both environmental conditions and activation of blood circulation, respiration, metabolism - certainly have an impact on the immune system, significantly strengthening it. A person involved in skiing is less likely to catch any infections, and if he does get sick, he is not seriously ill, without complications, and recovers quickly.
Blood supply to the kidneys also improves. They begin to work more intensively, removing excess fluid and toxic metabolic products from the body.
Almost all muscle groups are involved in the process of skiing. In this case, the maximum load falls on the muscles of the lower extremities - the thighs and lower legs; the muscles of the abs and back, as well as the upper extremities, work slightly less actively. This load on the muscles leads to an increase in their tone. They take on an attractive shape and become stronger. The athlete's endurance increases. Please note: different types of skiing affect different muscle groups; if you need to get your hips in order, use skating, and if you have problem buttocks, skate the classic way.
For those who want to lose weight, skiing is also a great option. Depending on the pace of the walk and the type of equipment, the body burns from 500 to 1200 kilocalories per hour of training. This is even more than when running or swimming.
Skiing is also useful for the musculoskeletal system, as it allows you to strengthen it. In particular, this applies to the knee joints: while skiing, a person makes not sharp, but soft, smooth movements. This is the best load on the joint - it does not injure it, but on the contrary, it stimulates the production of joint fluid and improves the functioning of the joint as a whole.

Skiing techniques (types)

First of all, it should be said that depending on the pace of the walk, walking and skiing are distinguished. The latter, of course, is a higher-level load, however, for beginner skiers just learning this sport, it is preferable to start with walking.

It is also important to mention that there are 2 types of skis – cross-country and alpine. Each of them can use different riding styles.

So, in cross-country skiing there are 2 skiing techniques - the classic stroke and the skating stroke.

The classic move is characterized by riding simultaneously on two skis located in parallel. It can be used both on a special track - a ski track, and off it - on rough terrain. This style of skating often seems quite difficult to a beginner athlete, but this is only a matter of experience - as the appropriate skills are acquired, the problem disappears.

Skating on skis is technically similar to that on ice skates. The athlete leans alternately on one or the other ski, pushing off the surface of the snow with its inner side. This style of skating requires a special, well-prepared, fairly wide track, and from the athlete - maximum coordination of the movements of the upper and lower extremities. It allows the athlete to gain higher speed compared to the classic move. This type of ride places a fairly high load on the rider’s body, so it should be used by people who do not suffer from serious diseases of the respiratory and (especially!) cardiovascular systems.

There are more styles of alpine skiing than cross-country skiing:

Tourist style. This is a whole range of activities, provided in advance by its organizers. It includes relaxation at a specialized resort and skiing under the guidance of an instructor.
Sport style. Includes simple and giant slalom, as well as downhill. This is a competitive style, the essence of which is to overcome a certain route without technical errors and in the shortest possible time. Separate slopes with flags arranged in a certain order are equipped for him, which the athlete should go around according to a given principle.
Freeride. Translated from English it literally means “free ride”. Involves skiing outside of specially equipped slopes and trails. Suitable exclusively for professionals and extreme sports enthusiasts.
Freestyle. Literally means “free style”. It involves not just driving along the track, but riding over hillocks, also in combination with ski jumping. Included in the program of the Winter Olympic Games. Includes such disciplines as:
- ski acrobatics (athletes perform very complex acrobatic jumps from a special springboard while skiing);
- mogul (descent down a hilly slope (hillocks - moguls) and jumping from a springboard);
- ski cross (traversing a specially prepared ski slope with obstacles - jumps, turns - at speed);
- halfpipe (downhill skiing, during which the athlete is in a special structure - a halfpipe, which in appearance resembles half a pipe);
- slopestyle (from slope - slope and style; a series of acrobatic tricks on special devices - pyramids, springboards, railings and others, located one after another along the entire route);
- new school (a new type of freestyle using special “twintip” skis - with curved heels, allowing the athlete to land after a jump backwards; the style combines snowboarding and mogul techniques with acrobatic tricks).

Of course, freestyle is an activity exclusively for people who are professional skiers. Beginners should choose a simpler style.

Previously, freestyle also included the so-called ski ballet, the second name of which is figure skiing. Now this style of skating is gradually being forgotten.

Skis and age

Skiing is beneficial for children and adults.

Many readers are probably wondering at what age a child can be offered skis. Experts believe that healthy, normally developing children can begin to ride as early as 2-2.5 years old. Of course, at first you should follow the dosage regimen - the duration of a ski trip for such children should not exceed 10-15 minutes, for children 4-5 years old - 20-30 minutes, for preschoolers - 30-40 minutes. As the child masters riding skills and his muscles adapt to the new type of load, the duration of the walk can be gradually increased.

You can attend organized skiing classes (ski section) from 6-7 years old. The maximum age for starting classes is 13-14 years old. Of course, this only applies to those children who want to connect their future with skiing - to become a professional athlete in this field. For those who simply seek to improve their health and develop endurance, there are no age restrictions - if a doctor allows, even people over 80 can practice skiing.

Preparing for a ski trip

If you are new to skiing, it will be more than difficult for you to immediately get on skis and cover a long distance on them. That is why it is very advisable to increase your level of physical activity even before the start of the snow season: perform vigorous physical exercise every day with an emphasis on breathing, running in place and special exercises for skiers. You should also walk more, trying to cover about 5-7 km in one such walk at least once every 5-7 days. The total duration of both exercise and walking should not be less than 40 minutes.

In addition, it is very important to get the go-ahead for skiing from your doctor and research the area where you plan to ski (particular attention should be paid to the availability of mobile communications in the area, so that in case of any unpleasant situation you can reach someone by phone). necessary and ask for help).

Equipment

First of all, you need to choose the right skis. Yes, yes, there are several types of them - amateur, mountain, recreational, universal, professional and so on. They differ in the material from which they are made, width, length and other parameters. The most important thing is that the skis are the right size – neither too small nor too big. They need to be such a length that your hand extended upward can reach the edges of the ski placed vertically with your fingers. The sticks should be slightly higher than your armpits. Sticks should be chosen that are strong, flexible and lightweight. The sliding surface of the skis is flat, smooth, without knots. Fastenings - ideally with a steel bracket - are reliable. If this is your first time purchasing skis, it is better to seek help from a specialist.

The clothes and shoes you plan to wear must be appropriate for the weather conditions and your resistance to them. If you are planning long walks, take into account possible temperature changes and other changes in the weather and take these points into account when choosing clothes. Shoes should be waterproof, comfortable, spacious - able to accommodate several pairs of warm socks. The ideal boots fit your feet evenly, have flexible soles and removable cuffs. After purchasing, you can soak them in drying oil or fish oil (to reduce the risk of getting wet), and also rub them with laundry soap. Do this procedure 2-3 times a day for 2 days, and the leather of your boots will become waterproof and elastic.

Please carefully read the rules of conduct on the ski slope before starting your lessons.
Wash your feet thoroughly and apply a layer of Vaseline to areas subject to shoe friction, and only then put on socks and ski boots.
Lubricate skis with a special ointment before use (depending on the outside air temperature).
Take a thermos with hot tea with you - if you get cold, it will help you warm up faster.
Prepare a backpack, put in it things that may be useful to you on the road (including a thermos).
Monitor your condition carefully. If you experience symptoms of hypothermia (feeling cold, tingling of the skin of exposed areas of the body) or overheating (feeling hot, dizziness, etc.), stop and warm up or, on the contrary, remove an extra layer of clothing.
If you want to maintain physical fitness, go skiing for 40-60 minutes once every 3 days, that is, 2-3 times a week. If you need to lose excess weight, you will have to train more often - preferably every other day.

Skiing is a great way to develop endurance, improve health and preserve beauty and youth for a long time.

Alternating two-step stroke
Simultaneous stepless movement
The main version of a simultaneous one-step move
High-speed version of simultaneous one-step movement
Simultaneous two-step move
Alternating four-step move

Alternating two-step stroke

This move is one of the main methods of skiing; it is used on slopes of small and medium steepness, as well as on the plain under poor sliding conditions. The stroke cycle consists of two sliding steps, in which the skier alternately pushes off with his hands twice. The length of the cycle of this move is 4-7 m, duration is 0.8-1.5 s, average speed is 4-7.5 m/s, rate is 50-70 cycles per minute.

In each step, periods of sliding and standing of the ski are distinguished and five phases are distinguished.

Phase 1- free single-support sliding on the left ski. It begins from the moment the right ski track comes off the snow and ends with placing the right pole on the snow. The duration of the phase is 0.09-0.14 s. The skier's goal in this phase is to lose speed as little as possible and prepare to push off with his hand.

The right leg, after finishing the push-off, bends at the knee joint and, in order to relax, rises along with the ski by inertia back and up.
Extending the right arm forward and upward ends with raising the hand to the level of the head. The skier begins to tilt his torso forward and extend his right arm at the shoulder joint, preparing to place the pole on the snow. The left hand initially holds the stick from behind and then begins to lower it down.

Phase 2- sliding with straightening of the supporting (left) leg at the knee joint - lasts from placing the stick on the snow until the beginning of bending the left leg at the knee joint. The duration of the phase is 0.2-0.25 s.
In this phase, the skier must maintain and, if possible, increase the gliding speed. The left stick is placed on the snow not much in front of the toe of the boot of the left foot at an acute angle to the direction of movement. This allows you to immediately begin pushing away with it.
The skier begins to lower the right leg, bent at the knee joint, and, bending it at the hip joint, bring it to the left leg. With the right foot placed on the snow, the eye is brought to the left as the right ski slides. The left arm, slightly bent at the elbow joint, falls down.

Phase 3- sliding with a squat on the left leg. It begins with bending the supporting (left) leg at the knee joint and ends with stopping the left ski. The duration of the phase is 0.06-0.09 s. The purpose of the phase is to speed up the roll.
The left leg bends at the knee joint, its shin leans forward. In this phase, the bringing of the right leg to the left ends. With his left hand, the skier begins to accelerate the pole forward.
In this phase, it is necessary to quickly bend the leg at the ankle joint, speed up the forward swing of the leg, and increase the pressure with the hand on the stick.

Phase 4- lunge with the right leg with a squat on the left leg. The phase begins with stopping the ski and ends with the beginning of extension of the left leg at the knee joint. The duration of the phase is 0.03-0.06 s. The skier's goal in this phase is to accelerate the lunge.
When the left ski stops, an accelerated lunge with the right foot begins, sliding the ski.

Phase 5- push-off with straightening of the pushing (left) leg. It begins with the extension of the pushing leg at the knee joint and ends with the lifting of the left ski from the snow. The duration of the phase is 0.08-0.12 s. The purpose of the phase is to accelerate the forward movement of body weight. At the beginning of this phase, pushing off with the right hand is completed by extending it at the shoulder and elbow joints. The angle of inclination of the poles at the moment of their separation from the snow is about 30°. When the left ski lifts off the snow, the second sliding step begins, but on the right ski, the phase structure of movements in which is the same as during the first step.

Simultaneous stepless movement

Movement with this move is carried out only by simultaneously pushing away with the hands. The move is used on gentle slopes, as well as on the plain under good sliding conditions. The stroke cycle consists of free gliding on two skis and simultaneously pushing off with your hands. Cycle length - 5-9 m, duration - 0.8-1.2 s. the average speed in the cycle is 4-7 m/s. tempo - ;50-75 cycles per 1 min.

There are two phases in the stroke cycle: free skiing and skiing with simultaneous push-off.

Phase 1- free gliding on two skis. It begins from the moment the poles are torn off from the snow and ends with placing them on a support.
The purpose of the phase is to prevent a large loss of ski gliding speed acquired as a result of pushing off with your hands, and to prepare for the next push off with your hands.
In this phase, you should not make accelerated upward movements of your arms after the end of the push-off; you must smoothly straighten your torso and move your arms forward and up. Placing the poles on the snow is carried out due to the accelerated tilt of the body.

Phase 2- sliding on two skis with simultaneous pushing off with hands. It begins from the moment the poles are placed on the snow and ends with their separation from the support after pushing off with the hands. The skier's goal in this phase is to increase gliding speed.

Currently, the option of simultaneous stepless movement is used. in which the legs move back and forth relative to each other. In the phase of free sliding with the arms moving forward, one of the legs is retracted slightly back, the body weight is transferred to the other leg, and when pushing off with the arms, the free leg moves forward to the supporting leg. At the same time, the skier makes a squat with a redistribution of body weight on both bent legs. At the same time, he moves the foot of the supporting leg slightly forward.

The main version of a simultaneous one-step move

The cycle of the main version of this move has the same phases as in the cycle of the high-speed version, but there are differences in the coordination of the work of the legs, arms and torso. In the main version of the move, after the end of the simultaneous push-off with poles, the skier. Having switched to free gliding on two skis, he straightens his torso and moves his arms forward, without lunging with his foot, as in the high-speed version. Having taken a step, the skier moves the poles from the position with the rings towards him to the position with the rings away from him, and after pushing off with his foot, he must again position them with the rings towards him. Placement of poles on the snow and pushing them away is carried out at an acute angle. The entire period from the end of the push-off with the hands to the start of the next push-off with them is much longer than in the high-speed version.

The cycle duration of the main version of the simultaneous single-step stroke is 1.2-1.6 s, the cycle length is 5-7 m. The stroke can be used under good sliding conditions on gentle slopes (1-3°), as well as on flat terrain with excellent sliding conditions (icy ski tracks, coarse snow, etc.).

High-speed version of simultaneous one-step movement

This move is used on flat terrain and on gentle slopes with good to excellent sliding conditions.
The cycle consists of one kick. Simultaneous pushing off with your hands and free gliding on two skis. Cycle length - 7-9 m, duration - 0.8-1.2 s, speed - 6-8 m/s, pace - 50-70 cycles per minute, duration of kicking - 0.08-0.12 s, hands - 0.25-0.3 s.

In the cycle of the high-speed version of the stroke, six phases are distinguished; the analysis of movements begins with the end of the push-off with the hands.

Phase 1- free sliding on two skis. The phase begins with the lifting of the poles from the snow and ends with the beginning of bending the right leg, which will be a push leg, at the knee joint. The duration of the phase is 0.25-0.3 s.
If at the beginning of free gliding the body weight is evenly distributed on both legs, then later the skier takes the swing (left) leg back almost a foot, bends it at the knee joint and begins to bring it to the supporting (right) leg. The skier transfers his body weight to his right leg and lowers his arms straight down.

Phase 2- sliding with sitting down. The phase begins with bending the supporting (right) leg at the knee joint and ends when the right ski stops. The duration of the phase is 0.06-0.09 s.
During this time, the skier bends his right leg at the knee joint by 20°, bringing the tilted shin to a position tilted forward at an angle of 85°. The skier's swing leg catches up with the supporting leg (feet together), he tilts his torso, bending at the hip joint by 5-7 seconds. The skier begins to move his arms forward, bending them at the elbow joints.

Phase 3- lunge with squat. The phase begins from the moment the right ski stops and ends with the beginning of straightening of the right leg at the knee joint. The duration of the phase is 0.03-0.06 s.
The skier can begin the lunge with his left foot before the right ski stops (too early), at the moment of stopping (on time) or after stopping it (late).
In this phase, the skier, bending his right leg at the knee and ankle joints, completes the squat. The projection of the center of mass of his body is concentrated on the front of the table. Bending his arms at the elbow joints, the skier continues to accelerate the poles forward.

Phase 4- push-off with straightening of the pushing (right) leg - from the beginning of extension of the right leg at the knee joint and until the right ski lifts off the snow. The duration of the phase is 0.09-0.12 s.
In this phase, the skier actively straightens his right leg: at the hip joint - 65°, at the knee joint - 55°. The push-off ends at an angle of 45-55° with extension at the ankle joint. The skier continues to move the poles forward and upward, raising his hands to eye level. During this time, his torso extends approximately 10° and forms a straight line with the pushing leg.

Phase 5- free single-support sliding on the left ski. The phase begins with lifting the right ski off the snow and ends with placing the poles on the support. The duration of the phase is 0.2-0.3 s.
Having completed the push-off, the skier continues to move his right leg back and up by inertia, bending it in order to relax the knee joint. He begins to smoothly straighten the supporting (left) leg at the knee joint, and brings the lower leg, tilted forward, to a vertical position. The skier continues to lift his poles upward, and his hands rise above his head.

Phase 6- sliding with simultaneous pushing off with hands. The duration of the phase is 0.2-0.25 s.
The swing (right) leg is not completely brought to the supporting leg, but remains half a foot behind it. The foot of the left leg is extended forward, its shin is tilted back 5-10° from the vertical, which ensures a rigid (without shock absorption) transfer of the force developed when pushing off with the torso and arms to the sliding skis. The cycle of the high-speed version of the simultaneous one-step move ends by lifting the poles from the snow.

Simultaneous two-step move

This move is used on flat terrain under good to excellent sliding conditions.
The simultaneous two-step cycle consists of two sliding steps, simultaneous push-off with the hands and free gliding on two skis.
Cycle duration - 1.7-2.1 s, length - 8-10 m, average speed - 5.0-6.5 m/s.
The analysis of movements in the stroke cycle begins from the moment the ski poles come off the snow after pushing off with the hands.

The skier begins to actively and rapidly bring the swing leg to the supporting leg in such a way that the approach is completed before the end of the push-off with the hands. The moment the ski poles come off the snow ends the cycle of simultaneous two-step travel.
Currently, this move is rarely used by qualified skiers.

Alternating four-step move

The cycle of movements of the alternating four-step move consists of four sliding steps and two alternating push-offs with the hands for the last two steps. Cycle duration - 1.7-2.2 s, length - 7-10 m, average speed in a cycle on the plain - 4.0-6.0 m/s, speed - 22-35 cycles per minute.

Let's consider the actions of a skier in a cycle of alternating four-step stroke when moving on the plain. Simultaneously with the first kick, the rider brings his hand with the stick forward and upward. Push with the foot (this move is done in the same way as in the two-step alternating move). By the end of the push, the skier must raise the hand of the half-bent arm extended forward to shoulder level. The lower end of the stick is facing backwards. With the end of the push with the leg and the extension of the same hand, the rider begins to slide on one leg and bring forward the second arm and the leg freed after the push. This is done in such a way that by the end of the second kick, the arm and leg complete the movement at the same time.

During the extension of the second arm and leg after the first push, the skier, with the hand that started the movement earlier, moves the stick to the ring forward position. After the end of the second push, the rider prepares for the third kick. At the beginning of the third push, the stick of the same name as the push leg should be placed in a position with the ring facing away from you. During the third kick, the foot is placed at an acute angle.

The skier makes the fourth kick with his foot in the same way as the third. As it begins, the skier places a stick in the snow for a second push with his hand. During the fourth kick, he makes a movement with his other hand, similar to the movement of the first hand at the moment of the third kick, and therefore, by the end of the fourth kick, the conditions are created for the start of the push with the second hand. With the end of the push with the second hand, the cycle of movement in the four-step stroke is completed.

An alternating four-step move is rarely used.

Ski race- a winter Olympic sport in which athletes need to cover a certain distance on skis in a minimum time. Ski racing is divided into men's and women's.

The International Ski Federation (FIS) was founded in 1924 and unites national federations.

History of the origin and development of cross-country skiing (skiing)

Historians and dated to the 6th-7th century BC. written evidence suggests that the first skis appeared among northern hunters. The first skis were very similar to modern snowshoes.

Due to the harsh climate, the Norwegians showed the greatest interest in skiing. At the beginning of the 18th century, skiing was part of the compulsory training program for Norwegian troops. And at the end of the same century, the first cross-country skiing competitions took place.

At the beginning of the 19th century, the world's first ski community was created. A little later, the first ski club was opened in Finland, after which such clubs appeared in many countries in Europe, America and Asia. By the end of the century, cross-country skiing competitions began to be held in almost all countries of the world.

Ski racing first appeared at the 1924 Olympic Winter Games in Chamonix. Competitions for women appeared at the 1952 Olympic Games in Oslo.

Ski racing rules

The competition rules are approved by the International Ski Federation (“International Competition Rules”).

The following types of starts are used in competitions: separate, general, group and pursuit starts. Time trials usually use intervals of 30 seconds.

The starter gives a warning: “Attention” 10 seconds before the start. 5 seconds before the start, the countdown begins: “5…4…3…2…1”, followed by the starting signal “March”. During the race, athletes are not allowed to use any means of transportation other than skis and ski poles. Skiers must only follow the trail and pass all checkpoints.

Along the way, athletes can change one ski or poles. The change of skis is monitored by a panel of judges; before the start, all skis must be marked.

Finish times are recorded manually or electrically and are given in full seconds.

Cross-country skiing track

Cross-country skiing courses should be located in such a way that they best provide an opportunity to evaluate the technical, tactical and physical preparation of athletes. The level of difficulty must correspond to the level of competition. The main components of the cross-country skiing route:

One third of the course should consist of climbs ranging from 9% to 18% with a height difference of more than 10 meters, as well as several short climbs with a gradient of over 18%.
One third is hilly, rugged terrain consisting of short ascents and descents (with elevation differences ranging from 1 to 9 meters).
One third consists of a variety of descents requiring different descent techniques. The routes are used only in the direction established for the competition.

It is better if the track consists of several laps so that spectators can enjoy watching the competing athletes. At official competitions, the length of the distance ranges from 800 m to 50 km.

Skiing equipment

Skis are the main element of a skier's equipment. Skis are classic, skating and combined. Previously, when choosing skis, it was important skier's height, then now the length of the skis primarily depends on the weight. Each manufacturer has tables that indicate what length of skis corresponds to what weight.
Boots are special shoes designed for use with skis.
There are two binding systems - SNS and NNN, and ski boots are only suitable for one of them.
Ski poles are equipment used by skiers to maintain balance and accelerate movement when skiing.

Skiing styles

Skating style (free) - implies that the skier can independently choose the method by which he will move along the distance. This style is faster than the classic style.

Classic style is a type of movement in which the skier covers almost the entire distance on a prepared ski track. “Classical” ski moves are divided according to the method of pushing off with poles into alternating and simultaneous.

Main types of cross-country skiing

Time trial competitions are skiing competitions in which athletes start one after another at a certain interval. Typically the interval between starts is 30 seconds.
Mass start competitions are skiing competitions in which all athletes start at the same time.
Pursuit race or pursuit (English pursuit - pursuit) is a competition of several stages. Skiers run one stage in the classic style, and the other in the skating style. The position of skiers at all stages is determined by the results of previous stages.
A relay is a skiing competition in which teams of four compete. The ski relay consists of 4 stages. Relay races can be held in one style (all participants run their stages in the classical or free style) or in two styles (participants run stages 1 and 2 in the classic style, and stages 3 and 4 in the free style). The relay is transferred by touching the palm of any part of the body of the starting athlete of his team, while both athletes are in the relay transfer zone.
Sprint (individual and team).

Cross-country skiing competition

The Olympic Games are the most prestigious cross-country skiing competitions, held every 4 years.
The World Ski Championships are the second most prestigious cross-country skiing competition and are held every odd-numbered year.
The World Ski Cup is an annual cross-country skiing competition organized by the International Ski Federation from October to March.

2016-06-30

Skiing is represented by almost two dozen disciplines, most of which are included in the program of the Winter Olympic Games. The classification of skiing involves the identification of 8 groups, among which racing, alpine skiing, freestyle and snowboarding are the most extensive. General characteristics unite the types of skiing in each of the groups discussed below.

Race

Skiing began with racing. Therefore, they are considered classic skis and train endurance well. They have been present in the Olympic program from the very beginning of the organization of the Winter Games. Skier transportation methods:

classical;
ridge;
free.

Sprint. By analogy with running, a ski sprint is a short-distance race. Sprint distances are too short for a winter racer. Therefore they were increased to a minimum of 800 m for women and 1000 m for men. The maximum length of the sprint distance for men is 1600 m (in the team version).

Team sprint is one of the most spectacular competitions. Each team has 2 people. After the first team runs the distance, it is replaced by the second - so they alternate three times, carrying out a total of 6 races. The winning teams compete in the semi-finals and finals with a mass start.

Pursuit pursuit racing. They are divided into regular pursuit (with a break between stages) and skiathlon (without a break). At the first stage of a regular pursuit, they start individually at intervals of 30 seconds. At the second stage - after a few hours or days - the participants enter the track in the same sequence and with the time difference with which they arrived at the finish line in the first stage.

In skiathlon there is a mass start, and there is no break between stages. The specificity of the pursuit without a break is that athletes need to cover the first part of the route in the classical way, then change skis and go freestyle. At the same time, the stopwatch is not stopped, which gives the competition an additional exciting component.

The distance of each stage in the pursuit is from 5 to 15 km. One-day pursuits over long distances require good skier endurance.

Relay races. 4 teams, each with 4 people, participate in ski relay races. One person runs one distance (up to 10 km), touches the second member of his team, passing the baton to him - and so on for all four athletes. The first and second skiers run only in the classical style, the third and fourth – free.

Alpine skiing appeared in the programs of the Winter Olympic Games some time after cross-country skiing was included in it. He can rightfully be considered No. 2 in skiing. It does not give way to endurance training.

Downhill. Downhill skiing is a real extreme skiing sport. The length of the descent distance is 3 kilometers or more. The athlete not only rides along a prepared track, but also jumps at a distance of up to 50 m when there is a difference in height. To ensure the best gliding, the descent must have an icy snow cover, due to which an average speed of up to 110 km/h develops. It is not uncommon for an athlete to reach speeds of 150 km/h. The registered record is over 200 km/h.

Downhill skiing requires significant physical preparation, perfect technique, and skier endurance. It is believed that after completing a course at speed, an athlete improves his skills and behaves more confidently on slalom courses and ski jumping.

Slalom. Slalom - “descending trail” - a descent from a mountain overcoming obstacles represented by so-called gates - installed flags, between which you need to pass. You need to go through all the gates. For missing the gate, the athlete is removed from the competition. Characteristics of the slalom course:

The width of the gate is 4-5 m.
The length of the route is up to 0.5 km.
The height difference between start and finish is up to 150 m.

The slalom competition is timed and consists of each slalomist completing two different courses.

Giant slalom. Big slalom differs from regular slalom in larger-scale characteristics:

Gate width – 6-8 m.
The distance between the gates is 0.75-15 m.
The length of the route is up to 1.5 km.
The height difference between start and finish is up to 450 m.

The steepness of the turns in the giant is less than in a regular slalom. The descent technique involves making turns with flat-cut sliding in conjunction with arcs. At speeds of up to 70 km/h, the athlete completes the descent in an average of 100 seconds.

There is also a super giant slalom option.

Freestyle

Despite the fact that freestyle is perceived by many as skiing free of rules, since 1988 freestyle has been included in the program of the Olympic Games and, therefore, is fully related to alpine skiing and has its own standards.

Acrobatics. The so-called aerial acrobatics is a basic freestyle discipline. The athlete accelerates on the descent and makes a jump from a springboard of one or another height and slope. During the jump, somersaults, flips, rotations and other acrobatic elements are performed. Particular attention is paid to the freestyler's landing technique. Separate marks are given for artistic performance and correct landing.

Mogul. Mogul is a descent down a slope consisting of low but frequently spaced hillocks. Mogul skis are not wide, with a slight cutout in the center. In addition to passing the bumpy track, the freestyler must make jumps from springboards up to 60 cm high. The length of the mogul track is in the range of 200-250 m. The condition of the track has strict requirements for the maximum and minimum height difference and inclination angle. The freestyler must demonstrate the ability to correctly perform edge turns, jumps and landings, and show the best time.

Ski cross. The youngest of the Olympic disciplines using skis: ski cross was introduced into the program of the games in Vancouver (2010). Unlike moguls and acrobatics, cross-country skiing is competitive skiing and, therefore, the most spectacular. A distance of 1.2 km with various obstacles - sharp climbs, descents, jumps, gates - must be completed against time. First - individually, in the semi-finals - mass start in a group of 4 people. Athletes reach speeds of up to 60 km/h. Ski cross combines elements of slalom and downhill, enhanced by additional obstacles.

Ski jumping

Not everyone dares to fly more than 100 m in the air with alpine skis on their feet. At the same time, you need to do it beautifully, land correctly, without touching the surface and without falling. Ski jumping is a professional competitive discipline for individual performance or as part of a team of 4 people.

When assessing a jump, in addition to the execution technique and distance, such parameters as wind speed and direction, and the height of the starting gate are taken into account.

Nordic combined

The combined alpine skiing discipline (individual, team of 4 people) includes two stages:

ski jump;

individual 10 km freestyle sprint or team relay of 4 stages of 5 km each.

The starting sequence of participants in the sprint distance is determined by the result of the ski jump, the points of which are converted into seconds according to a special system.

Orienteering

Orienteering is not included in the Olympic Games program. Meanwhile, championships are held annually all over the world.

Participants are given maps of the area with ski tracks marked and a compass. At the same time, the laid routes have different speeds. Each participant must make a decision about which routes are optimal to use to reach the finish line in the shortest time. Orienteering may also involve additional complicating conditions: avoiding markers, following a specific route, etc.

Biathlon

A ski discipline that even people who have little interest in sports knows is biathlon. This is a spectacular ski race combined with rifle (or sports bow) shooting. The skier moves freely. The total distance depends on the type of race: sprint, relay, pursuit. Biathlon can be team or individual. Depending on the type of race, shooting at targets is carried out 2 or 4 times from a prone and standing position. Distance to targets – 50 m.

The biathlon course is run against time. Missing the target adds a minute time penalty or a 150m penalty loop.

Snowboarding

In the classification of skiing sports, snowboarding could be classified with freestyle as a “modernist” direction. However, the absence of skis, which are replaced by boards, and increased extremeness (2 times more traumatic than other ski disciplines) require snowboarding to be separated into a separate type. Moreover, the discipline itself is not homogeneous and includes such subtypes as:

slalom;

racing cross (sprint);

half pipe (acrobatic stunts on a semicircular snow ramp);

slope style (acrobatic tricks on a slope with obstacles);

big air (spectacular and powerful ski jump);

All of them are full-fledged Olympic disciplines, and big air will become one in 2018.

Skiing is very good for health, it allows you to train endurance, breathing and overall physical fitness. For a beginner skier of any age, you need to correctly determine the load, taking into account the speed, distance and atmospheric conditions. When the air temperature is below 20 degrees, you should not go skiing. At first, it is enough to walk 5 km in one workout; it should last no more than an hour with a frequency of 2-3 times a week. To master skiing skills, you need to choose slopes that are not steep, with a flat surface and types of skiing appropriate to your level of training.

What types of skiing are there?

Skating skiing

The type of walking gets its name from the similarity of movements that imitate speed skating. This technique was originally intended as a way to learn how to perform turns with steps and pushes with sticks in a sliding step. But with the advent of plastic skis, the form of walking became a full-fledged technique that allows you to develop a fairly high speed of movement on skis.

There are the following types of skating:

The method of walking is to push off with the edge of the sliding ski to the side and transfer the weight to the other ski. Then do a similar movement on the other leg. There are no breaks between steps in the cycle of this walking technique. When performing a move, the hands actively work, if this is permissible with the chosen technique. Hand pushes should be done simultaneously or alternately, depending on the descent and the dynamics of the legs.

Regardless of the level of skill and method of skiing, the key is also the competent selection of skis, ski boots and the correct preparation of equipment for going out on the snow.