Special exercises for ski training. Non-standard ski lessons Simulations without poles

This article is intended for amateur skiers in their 1st and 2nd years of training. For novice veterans who have decided to start running, or are trying to get back into action. This is an attempt on my part to help you figure out how to start training, where to start, and to help answer the question: what should you do, what training tools are best to use in order to return to the same level as when you left the children's sports school . And what should complete beginners do, who would also like to glide on skis in the winter as easily and naturally as others do, and not get up to “breathe” on every slight rise.

Complex theories of training with scientific terms will not be described here, which only a senior medical student can understand, and this article is also not intended for advanced athletes who have been training for more than a year, regularly participate in competitions and take prizes. Here we will describe the very basics of the training methodology, the result of which will be an acceptable level of training for an amateur athlete. So, let's begin.

1. The basics of physiology of an athlete training in cross-country skiing.

The most important quality that prevails in ski racing is endurance. Endurance is developed through volumetric long-term work at a low heart rate of 120-130 beats per minute. This is calm, even, long work for 1.5-2 hours, without excessive muscle tension and without shortness of breath. When we run, ride a bike or ski for a long time and slowly, various physiological processes occur in our heart and muscles, leading to changes in these same muscles. The heart is also a muscle. And all these changes are aimed at adapting the body, at adapting it to this long physical work. First of all, the heart increases in volume, it stretches, literally grows, it becomes bigger! Over the years of training in cyclic sports, such as skiing, cycling, and stayer running, the heart can increase two or even three times compared to the heart of an ordinary person! This in turn leads to a decrease in heart rate. If an ordinary person has a resting pulse of about 60-70 beats per minute, then a trained endurance athlete’s heart beats much less often, only 40-50 beats per minute. The famous cyclist, winner of many major competitions, Miguel Indurain, had a resting heart rate that dropped to 26 beats per minute when he was at his peak! And when working uphill, the pulse also becomes lower. For example, an untrained beginner’s pulse during the climb goes through the roof at 180-190 beats versus 140-150 beats for a trained athlete.

Significant changes occur directly in the muscles. Working muscles become stronger and more resilient, new vessels and capillaries sprout in them, bringing oxygen with the blood. The muscles become able to work tirelessly for many hours of training.

Regular ventilation of the lungs also leads to their enlargement, which makes it possible to capture more air when inhaling.

This is how the work of the heart, muscles and the entire body as a whole is economized.

Strength endurance also plays a significant role in cross-country skiing. This is the ability to push off strongly, both with legs and arms, for a long time. And this component of preparation also needs to be given enough attention.

2. From endurance to speed.

To begin with, you should understand that there are a great many paths to your goal. You can use radically different training methods and still achieve the same seconds. As the saying goes: “No matter what you do, it’s better to do at least something!” Some people do endless intervals, running a huge number of segments per workout. Others stay in the gym, becoming more like bodybuilders than runners or skiers.

The classic training scheme involves first developing endurance, and only then increasing speed. At the initial stage of preparation, it is important to lay the foundation; you should not strive for a high pace. Long, continuous training at low speed is what is required at the very beginning. The fact is that general endurance develops exclusively at low pulses of 120-130 beats per minute. “SLOW” means running 10 km on easy terrain in about 1 hour. There is no need to pay attention to grandfathers, girls and other “dummies” running past. Let them run at their own pace and you run at yours. You can monitor your pulse using the simplest heart rate monitor. Or simply by counting your pulse by placing your hand on your heart or wrist. You need to count the number of beats in 6 seconds, and multiplying them by 10, you get the pulse per minute.

Training means that can be used in the first stage of preparation (which is four months: May, June, July, August): steady running, running with step imitation of climbs with poles, bicycle. From July you can add a special training tool: replace bicycle with roller skis.

Thus, having developed a sufficient level of general endurance over the summer months, laid a certain “base”, and sufficiently stretched the heart, in the fall you can move on to faster training. Work on segments, acceleration on roller skates, and jumping simulation on climbs are added. The whole scheme of summer training, therefore, is contained in a short phrase: from endurance to speed.

3. Training.

Now let's move on directly to the training scheme itself. Since the majority of readers of this article are working or student people, and can only train in the evenings and on weekends, we can suggest the following training scheme.

In April, as a rule, after the snow cover melts and at the end of the season, skiers begin the so-called transition period. Athletes actively, and some passively, rest. During this period, you can and should have a good rest and recover after a long and tiring competitive season. Many go south, to overseas countries, to sunbathe and swim in the sea. Some people go to the pool, to the gym, or simply take long walks in the fresh air for active recovery and unloading of the nervous system. You should not run or do any other cyclic activity during this period. Two to three weeks of such rest is quite enough. We start training in May.

MAY and JUNE:

Tue 1.5 – 2h cross.
Wed 1.5 – 2h cycling, general physical training.

Fri 1.5 – 2h cross.
Sat 1.5 – 2 hours cycling, general physical training.
Sun 2h cross-country with step imitation of climbs.

Older skiers, as a rule, more adequately assess their readiness compared to young and healthy ones, so they can more easily dose their loads. If you feel that your health is not enough, that you can’t stand it, then instead of 2 hours you can do 1.5, instead of 1.5 hours - 1 hour, etc... THE NUMBERS GIVEN ARE NOT A DOGMA! Adjust the volume according to your capabilities.

The scheme, at first glance, looks extremely simple, but, in fact, it takes into account all aspects of the skier’s preparation.

On Monday it is necessary do a full day recreation. On Thursday you can swim in the pool or river (if possible) and go to the sauna. This will provide relief and active recovery for the legs from stress. Thus, in May and June you will train 8-10 hours per week. Cross-country races should be run on slightly rough terrain, as evenly as possible, without accelerating uphill. We cycle the bike mainly on the plain, both in the forest and on the highway. Sunday long cross-country race with poles. This means we run a regular cross-country race, but we walk all the climbs, actively pushing with our hands and poles, imitating an alternating two-step ski move. Try to diversify your training locations as much as possible, change routes as often as possible, arrange small daily hikes to unknown places, and enjoy your training. Mileage is absolutely not important to you, what is important is running or driving planned 1.5–2 hours.

GPP – general physical fitness. When skiing in winter, the muscles of the upper shoulder girdle are activated quite strongly. And in recent years, due to the fashion for overcoming classic marathons exclusively “on arms”, the importance of training these muscles has greatly increased. What muscles should a racing skier develop and train? These are, first of all: back muscles, arm muscles (triceps) and abdominal muscles. It is these muscles that are involved in the process of pushing with the hands, both in classic and free strokes. There are many exercises for the back, arms and abs. These are various pull-ups on the bar, push-ups from parallel bars and push-ups from the ground, pulling the knees to the chest while hanging on the bar on the press, etc. It is also useful to use various simulators and devices that simulate ski pushes with your hands. All exercises are performed with your own weight, in 5-6 sets of 10-15 repetitions. As the strength endurance of the muscles increases, closer to winter, you can use additional weights, in the form of pancakes weighing 5-10 kg, suspended from the belt. Important note. We are not striving to increase muscle size (although some growth is inevitable), we are striving to increase strength endurance. Pumping these muscles 2 times a week for 30 minutes will be quite enough at the initial stage of preparation.

Starting in July, we are increasing the total training time and introducing special work - replacing the bicycle with roller skates:

JULY and AUGUST:

Tue 1.5 – 2h cross.
Wed 2h rollers, general physical training.

Fri 1.5 – 2h cross.
Sat 2:00 rollers, general physical training.
Sun 2.5h cross-country with step imitation of climbs.

V P n. and on Thurs. - weekend.

We continue to run cross-country at low intensity - slowly. At this stage, you should start using roller skis in your training. We alternate training with classic and free style. We ride evenly, with low intensity, trying to catch the movement technique forgotten since the winter. Sometimes we ride without poles, sometimes only “on our hands”. To increase the load, you should use “slow” training rollers. “Fast” racing rollerskis are good for competitions and for practicing speed, which is not provided at this stage of training. We continue to simulate the climbs in the Sunday long cross-country at a walk. We carry out general physical training according to the same scheme.

At the end of spring and summer, from September, we begin to intensify the training process. In four months, a good base of general endurance has been laid, many kilometers and hours of training have been accumulated, the heart has increased in volume, the muscles have sprouted additional capillaries, now you can work on power and speed.

Starting in September, we are increasing the total training time slightly, bringing it to 12-13 hours a week.

SEPTEMBER and OCTOBER:

Tue 2h cross.
Wed 2h roller skates with accelerations.
Thu 2h cycling, general physical training.
Fri 2h cross.
Sat 2h roller skates with accelerations, general physical training.
Sun 2h cross-country with jumping simulation in climbs.

V P n. - day off.

Cross-country on Tuesday and Friday we run on terrain, using large and medium climbs, but without severe acidification of the leg muscles.

During training on roller skates, periodically (every 10-12 minutes) accelerate for 20-40 seconds., pushing off powerfully with your legs and arms. The main thing here is not to “partialize”, but to concentrate on the power of repulsions.

During the Sunday cross-country we do jumping simulations on the climbs. But you need to jump for no more than 1 minute. If the climb is very long, then you need to start it using a step imitation and finish it with a jump.

Step imitation performed by S. Nikolaeva and P. Sedov:

Jumping imitation performed by N. Kryukov:
http://www.youtube.com/watch?v=kaw0WBbHssU

Jumping imitation performed by Norwegians:
http://www.youtube.com/watch?feature=player_embedded&v=_-rRldLHKNc

Practicing stepless walking on a simulator performed by O. Svärd:
http://www.youtube.com/watch?feature=player_embedded&v=HycGGqrnzlM

Strength work of the Russian men's team:
http://www.youtube.com/watch?v=x0bqFcGDq90

Travel on roller skis by D. Cologny and P. Northuga
http://www.youtube.com/watch?v=sGioZvV2joA

In November, before the snow falls, we continue to train according to the program of the last two months: September-October. Immediately after the first snow falls, you need to start skiing. As a rule, this happens at the end of November, beginning of December. Thus, approximately until the new year, there is a whole month to properly “roll” into the competitive season. We reduce the amount of running to once or twice a week. A light jog of about an hour on Monday will be enough for active recovery after a week of skiing during the competitive season. In general, I would recommend that everyone remember to jog once a week throughout the winter. This will help the nervous system relax, actively recover and switch. And in the spring, after the end of the season, it will be much easier to switch back to running training. In the meantime, during the “rolling in” period, we are actively skiing, rebuilding the body for another job, remembering the technique of moving on skis. At this stage there is no need to rush, DO NOT RIDE TOO FAST! The main goal of the “rolling” is to catch the push and develop a stable roll on one leg, both in the classic and in the skating stroke. Closer to the new year, having skied 200-300 km, you can add short accelerations of 30-40 seconds to your training, both on the plain and on the climbs. So, slowly, you will approach the competition period.

The competition season usually lasts three months from January to March. There are many competitions, skiers usually start every weekend. These include short races of 5, 10, 15 km, and long marathons of 50 km. But, it is advisable to choose a couple of the most responsible, most important starts for you, and prepare for them, considering other races as preparatory ones. Because, of course, it is possible to give 100% every weekend, but this will inevitably lead to a decline in physical fitness, and at the most crucial moment you may not feel enough strength for the best performance of the season.

The training scheme during this period is as follows:

On Monday, after the competition, you need to unload and run cross-country.
On Tuesday and Wednesday we calmly skate for 1.5 - 2 hours at a low heart rate, focusing our attention on movement technique.
On Thursday, after warming up, we do acceleration: 8-10 segments of 1-2 minutes each. We work on both power and frequency of movements.
On Friday we calmly roll back 1.5 - 2 hours.
On Saturday we do a pre-competition warm-up, this is 30-40 minutes of calm skating with a couple of short accelerations.
On Sunday – start.

This scheme can be easily followed throughout the winter.

Some comments.

Despite the fact that skiing is a fairly strong sport, by February the muscles, not receiving the usual strength work, begin to weaken. Therefore, to maintain good muscle tone, it is necessary to carry out regular strength work on horizontal bars and uneven bars once or twice a week. Do 5-6 sets of 12-15 pull-ups on the bar and 5-6 sets of 20-30 push-ups. Don't forget about flexibility and stretching exercises. After each workout, it is recommended to stretch thoroughly for 5-10 minutes. When it happens that there are no competitions at all on the weekend, then instead of starting, you can do speed work on long stretches. After warming up, we run 6-8 segments of 1-2 km each. This will maintain competitive muscle tone and help maintain a high emotional level.

Now we need to say a few words about nutrition. Nutrition for athletes in cyclic sports is very important. With food it is necessary to obtain a sufficient amount of proteins, carbohydrates, fats, vitamins and microelements for the successful conduct of both the training process and competitive activity. A ski racer's diet consists of 60-70% complex carbohydrates. These are a wide variety of cereals, bread, potatoes, pasta. Carbohydrates are the energy we use to train and run races. A sufficient amount of carbohydrates in food will prevent exhaustion and muscle loss under the influence of long, multi-hour cyclic training. But we shouldn’t forget about protein either. This is meat, fish, eggs, cottage cheese. Protein is necessary both for building muscles and for the normal functioning of the entire body as a whole. Vegetables and fruits can be consumed in unlimited quantities. They will provide the vitamins and microelements the body needs. In winter, as well as in spring, you can additionally drink multivitamins from the pharmacy, since natural vitamins are no longer enough, and the competitive season requires an increased intake of them into the body.

Training and competitions lead to a lot of water loss in the body, so you need to drink plenty of fluids. If you are going to run a marathon on the weekend, then you need to load up on carbohydrates during the week, starting on Wednesday. The more you can fill your muscles and liver with glycogen, the longer you will maintain high marathon speeds. You need to eat fractionally - this means more often and in small portions, for quick absorption of food and to maintain a high level of energy throughout the day.

Thus, we have examined the main provisions of the training process for beginning amateur ski racers. And in conclusion, I would like to remind you that the main task of amateurs is to get joy and pleasure from training and competitions. Play sports, friends!

Evgeniy GORYACHEV, April 2013

In the autumn-winter stage, training means have a more pronounced special character. The main place in the training is occupied by movement on roller skis of various types, running with imitation on climbs, cross-country running, special exercises for strength endurance and, at the end of the stage, movement on skis.

According to the effectiveness of the impact, special exercises for developing endurance can be arranged in the following sequence:

1. Moving on skis (roller skis) with an alternating stepless stroke;

2. Moving on skis (roller skis) with a simultaneous stepless move;

3. Moving on skis (roller skis) when pushing off first with one hand, then with the other;

4. Simulation of hand work when passing a competition track on skis (roller skis);

5. Exercise on simulators;

6. Jumping imitation of an alternating two-step move with sticks.

Such training means as imitation of an alternating two-step move up hills with ski poles in combination with running on the slopes, and especially movement on roller skis, have become widely used in the practice of skiing.

Imitation exercises for a ski racer are divided into three groups:

1) exercises simulating a sliding step;

2) exercises simulating alternating moves;

3) exercises simulating simultaneous moves.

Imitation of alternating two-step walking includes four varieties: specialized walking, step imitation, jumping and running imitation. Structurally, all three types of imitation of an alternating two-step move have a certain similarity, but at the same time differ from each other.

Specialized walking reproduces the movements of a skier under poor sliding conditions, when there is no rental, i.e. she imitates a stepping step. When walking, the main load is borne by the leg muscles, because This type of exercise is usually used without the use of ski poles. Characterized by a lack of flight. With the help of specialized walking uphill, a very important detail of skiing technique is improved - the scooping movement of the supporting leg. In addition, it is a good way to practice the frequency of movements. In one training session at the end of the preparatory period, junior skiers should be able to walk up to 5 km with specialized walking. Step frequency – 120-140 per minute. the movement speed should be from 2.6 to 3.1 m/s. The total volume of training load performed in specialized walking during the preparatory period for junior skiers is up to 90 km. Specialized walking should begin to be used before other types of imitation.

Step simulation also reproduces the skier's movements under poor sliding conditions, when there is little rolling. Unlike specialized walking, it is done through accentuated extension of the leg at the knee joint after preliminary sitting down and pushing off with the hands. Presence of slight flight (within 15-30 cm). The walking pace in step simulation ranges from 110 to 130 steps per minute. Movement speed – 2.4-3 m/s.

Jumping simulation places increased demands on the body's cardiovascular and respiratory systems, as well as on the musculoskeletal system. Therefore, without any preliminary preparation, proceed to the jumping imitation. It is necessary to strictly dose the volume of jumping simulation. For junior skiers, at the end of the preparatory period, the volume of training load in jumping simulation reaches 3 km in one lesson, and within a month it is 25-30 km.

Running simulation used on steep climbs and helps improve the functionality of skiers. It reproduces the movements of a skier when he is not sliding on steep climbs, when he needs to maintain or increase his speed by increasing his running steps. It is advisable to use this exercise at the second stage of the preparatory period in combination with jumping imitation. Running imitation can account for 1/3 – 1/4 of the total volume of imitation at this stage.

Imitation exercises carried out in the preparatory period contribute to a correct understanding of the technique, deeper assimilation and consolidation of the basic elements of skiing, and also contribute to the development of strength and endurance of the corresponding muscles.

So, training using simulation is mainly aimed at developing the functional capabilities of athletes. However, by selecting rational speeds of movement and terrain, you can simultaneously manage the process of technical improvement of skiers.

The use of exercises on roller skis represents a higher level of summer training for a ski racer. Until the skier masters simulated walking and gliding running, it is not advisable to become a roller skier.

A training tool such as roller skis is universal. The training load performed on roller skis increases as sports skills increase. For athletes of the ΙΙΙ-ΙΙ categories it amounts to 10-15% of the total volume of the cyclic training load. In one lesson, athletes ride up to 15-20 km on roller skis, and over the entire preparatory period - from 150 to 300 km. The speed of movement on roller skis on a moderately steep climb (5-7˚) ranges from 3.2 to 3.8 m/s. The rate of movement ranges from 45 to 60 cycles per minute. .

It is advisable to use roller skis and roller skates to develop primarily vegetative functions and improve individual elements of skiing technique.

Among the methods of movement on roller skis, the most commonly used are two: simultaneous single-step and alternating two-step. A stepless move is less common. The first method is used to overcome flat areas and very often gentle slopes (up to 5˚), which does not happen in cross-country skiing. The use of simultaneous movement on climbs is possible due to the good rolling quality of roller skis and the high physical training of athletes. Alternating travel is used primarily on inclines.

In the alternating two-step walk, there are some peculiarities in the technique of overcoming sections of different steepness, since the speed, length and frequency of steps change with changing conditions of movement on climbs. Low step frequency is the main feature of movement on roller skis. It has been established that different intensity of movement corresponds to certain ratios of the parameters of length and frequency of steps. The increase in their values ​​with increasing speed is unequal. On steep climbs, the increase in intensity is driven more by an increase in stride length than in stride frequency. On gentle slopes, increasing the pace of movement is the main condition for increasing speed.

When moving on roller skis, they mainly use the holistic execution of various moves with an emphasis on the following motor actions:

a) simultaneous stepless movement: uniform distribution of body weight on both legs throughout the entire movement cycle; active participation of the torso in pushing off with the hands with an amplitude of bending it from almost vertical to horizontal position, which is also typical for other simultaneous moves; a slight delay of the torso in a bent position after the end of the push with the hands, this is especially important for high speed; a slight lifting on the toes before placing the poles on the support to enhance the leaning of the body on the poles at the beginning of the push; smooth straightening of the torso after the end of the push-off with the hands.

Ski imitation

Classification of ski simulations:

Classic	Alternating	Two-step
Simultaneous	Stepless on the spot Stepless with a jump
Skate	Simultaneous	Two-step (left-hand, right-hand, flat, mountain) One-step
Alternating	Two-step
Without pushing away with your hands	With arms waving No hand waving
Half-horse	Simultaneous

The lack of snow will not prevent us from mastering the basics of skiing techniques. We will do this through simulation exercises.

Imitation exercises and imitation of ski moves are exercises without skis that copy individual elements (parts) of a ski move or the move as a whole. Having mastered these exercises and practiced them to the point of automatism, the child did not feel any discomfort when he got on his skis. The movements are coordinated and precise, you can train rolling and technically complex elements.

Imitations without sticks:

Hand movements during simultaneous stroke (skating, classic)

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Jumping imitation of a skating simultaneous two-step move with hands.

The same movements as in point 2 (jumping/stepping imitation of skating without hands). For one leg lunge, the body is tilted and the arms are moved back, as in step 1, and for the other, the leg is straightened (we stretch forward) and the arms are moved forward, as in step 1.

Jumping imitation of the classic simultaneous stepless move.

From the “bent arms behind” position, swing your arms forward and upward (reach for your arms) with a jump forward on both legs. After landing, relaxed arms sweep along the body and the starting position is assumed.

Imitation with sticks:

Jumping imitation of the classic alternating two-step move.

To start the movement, we carry out the right arm and left leg forward and push off with the left arm and right leg. The leg is extended from the knee (from the 4th thigh muscles), without pulling the toe. Extending the hand - we carry the hand forward and upward with the thumb, the remaining fingers hold the stick so that the stick does not move forward. At this time, the left hand and right leg push. The push leg straightens from behind to the end (as in a multi-jump). The point hand sweeps along the body to the butt and opens from behind, while holding the stick with the thumb and forefinger. The hand push is carried out due to the pressure of the hand on the lanyard, and not due to the grip of the stick handle with the hand. After this, the left leg and right arm are brought forward to move forward. The right arm and left leg become pushing.

As promised, I started pre-winter training using the Stadlober method. The technique is clear, except for one point - what is meant by exercises “for practicing the stance”?

I tried to find information about such exercises on the Internet, using a search engine, but was not successful... Bearing in mind, however, that the article was originally in a foreign language, and our translators have always been especially “gifted” (which is clearly demonstrated by translations of foreign films), I came to the conclusion that in this case we are talking about simulation exercises and imitation of ski moves.

Imitation exercises are described in sufficient detail on the Internet, but in a style typical of all domestic sports literature.

1. In the skier's landing position, jump or hop on slightly bent legs.

2. In the skier’s landing position, swing the arms, as in an alternating two-step stroke.

3. The same with the rubber shock absorber.

4. Simulation of an alternating two-step stroke on site. Standing on one leg in a single-support sliding position, the swing leg straightened back, change legs with a jump.

5. Imitation of kicking off with a lunge. From the skier's landing position, lunge forward and push off, straightening your pushing leg. The push-off is performed by quickly extending the pushing leg at the hip and knee joints. The movement is directed forward and upward and gives the general center of gravity of the body acceleration, as if for takeoff.

6. Simulation of simultaneous stepless movement. From a high stance, perform a simultaneous movement with half-bent arms down and back with the torso tilted.

7. The same with the rubber shock absorber.

8. The same with moving forward by jumping on both legs (while swinging your arms), pushing off slightly with your toes.

9. Do the same with sticks, pushing off the support with them and moving forward. Any sufficiently soft ground, the angle between the wall and the floor in the room, can serve as a support for the sticks. on the ground, the angle between the support and a heavy object on it (stone, log, stump).
The exercise is performed in two ways: once (the skier pushes off from the support and returns to the starting position, repeating this movement a given number of times) and repeatedly (the skier pushes off, runs forward, pushes off again and again runs forward all the time in the same direction).

10. Simulation of a simultaneous one-step move on the spot. When moving your arms forward, the leg is pulled back; with the foot placed, the torso bends with the simultaneous movement of the half-bent arms down and back.

Each exercise is performed from a few seconds to several minutes.

The more difficult the exercise, the more time it will take to master it. It is necessary to clearly imagine the movement that needs to be made.

From simple simulation exercises (1, 2, 3) we gradually move on to more complex ones (8, 9, 10). Initially, no more than 2-3 simulation exercises are included in the lesson. When they are mastered, up to 5-6 are performed in one workout.

The most useful imitation exercises in motion are: step and jump imitation of alternating two-step and simultaneous moves.

Stepping imitation of an alternating two-step move begins to be learned from normal walking with wide steps. The leg is brought forward more straightened with acceleration. During the lunge step, the pushing leg is fully straightened at the knee. The heel of the pushing leg leaves the ground as late as possible. The body is tilted 45-50 degrees.
First, step imitation is performed without sticks, and after mastering the technique of moving the legs, it is performed with sticks.
The stick is placed vigorously with a large forward tilt. It is stuck into the ground with the pin backwards with strong pressure.

The technique of jumping imitation of an alternating two-step move looks like this. Gradually increasing your steps, switch to light jumps forward. Push harder with your legs and arms. The jump is directed parallel to the ground, less upward, as if jumping over a puddle. Vigorously straighten your pushing leg at the knee. The movements should resemble a sliding move into the ascent.

Imitating a simultaneous one-step move, bring your half-bent arms forward and, pushing off with your right foot, make a jump, bringing your left leg forward. When landing on it, tilt your torso and, simulating pushing off with your hands, place your pushing leg.

Achieve ease and speed of exercises.
Jumping imitation of alternating moves is more tiring than running or moving on roller skis. That is why it is used in training carefully, starting with short segments (20-30 m), in combination with walking and running over a distance.

Above we talked about classical moves - everything is more or less clear with them. And now about simulation exercises for mastering the skating style.

1. Starting position - half squat. Lunge forward - to the side, place the swing leg under the falling torso, pushing off with the supporting leg. When performing the exercise, try to place the swing leg as late as possible. While straightening your supporting leg completely, try to lift it off the ground later.

2. From i.p. "throw", i.e. start pushing off with your right foot, perform a step-lunge to the left. Transfer the weight of the body to the left leg; return to IP Keep in mind that the inclination of the torso and shin is the same. When placing your left leg on the support, do not move it out from under your body. Try to move your shoulders and pelvis to the side at the same time. Increase the length of steps and pace of movement gradually. Do the same exercise with sticks.

3. I.p. - imitation of the beginning of repulsion with sticks. Squatting on the supporting leg and pushing off with moving the body to the side and forward. In this exercise, you need to concentrate your body weight on the supporting leg, and the fly leg should be slightly raised above the ground and located close to the supporting leg. After sitting down and pushing off, the distance between the feet is 90-100 cm. Transfer the weight of the body to the swing leg. Repeat the same in the other direction, not forgetting about the work of your hands. Do the same exercise with sticks.

4. Imitation of a half-skate move on the spot without transferring the weight of the body to the pushing leg. The body weight is concentrated on the pushing leg. When pushing with your hands, perform a full squat (the amplitude of oscillation in the knee joint is 30-50°) and have a torso tilt of 35-55°. The second leg is moved to the side.

5. Imitation of a half-skate move in place with loading of the pushing leg (transferring the weight of the body to it) followed by repulsion. Please keep the following requirements in mind when performing: After performing a lunge step to the side, transfer your body weight to the pushing leg, bending it at the knee joint and without lifting the supporting leg. After pushing off with your foot, return to the I.P. Swinging your arms forward should only begin after pushing off with your leg.

6. Simulation of a simultaneous one-step move on the spot. Taking a step-lunge (length 80-120 cm) to the side while simultaneously pushing off with your hands, transfer your body weight to your swing leg.

7. Simulation of a simultaneous two-step move in motion. With the first lunge step (length 80-120 cm), swing your arms to the side, and with the second step, imitate pushing them away. When you achieve good coordination without poles, do the same with poles.

8. Simulation of a simultaneous one-step move on roller skis. Without deciphering the specific movements of the athlete, let's say that roller skis are the most effective and universal means of both technical and special training of a skier. It allows you to improve all methods of movement in skating style. And, of course, you must remember that their design is somewhat different from similar classic ones.

Is everything clear with skating exercises? Personally, not very good for me. Unfortunately, neither by studying the pictures nor by reading the text could I understand what exactly needed to be done. Here you need to either watch a video or hire a personal trainer...

I will need to talk to experienced comrades, maybe they will be able to explain to me the “magical” meaning of these exercises.

Teachers and coaches must be able to conduct non-standard ski training lessons in the gym, since due to bad weather conditions it is sometimes impossible to conduct them outside, and the required amount of ski equipment is not always available. In the gym, you can carry out initial learning, consolidation and further improvement of ski moves, turns and other elements of ski moves, imitating them. Imitation means performing ski moves without skis in place or in motion. This contributes to the successful acquisition of the necessary knowledge, skills and abilities with their further application directly on the ski track.

Training in alternating two-step walking

Students are located in a line along the length of the hall on the line of flags. Depending on the number of people present, they may be divided into groups. In this case, a frontal or group method of organizing a lesson is used.
Classes begin with a warm-up. It includes walking and running. While walking, it is necessary to perform a number of exercises aimed at muscle groups involved in a particular movement of the skier. Running and walking with exercises alternate several times.
Teaching alternating two-step moves through imitation begins with students having a general idea of ​​it. First of all, it is necessary to explain why this type of skiing is studied and where it is used; then carry out an exemplary demonstration of the move as a whole and invite students to perform it.
Naturally, children will not be able to reproduce it correctly the first time. At this stage of training, it is necessary to divide the stroke into separate movements and begin training.

Skier landing

A skier's position is a position in which movements are performed in various modes of movement. It is determined, first of all, by the degree of flexion in the hip, knee and ankle joints. Therefore, there are low, medium and high landings. You should be aware of the optimal landing in each phase of the stroke cycle, since the planting depth does not remain constant, but is determined by the tasks and nature of the movements at each moment of the stroke cycle.

Hand movements

I.p. – skier landing.
Hand movements must be complete and free. One arm is extended forward to eye level, slightly bent at the elbow; the other, straight, is lowered and does not rise high. At the same time, the body does not oscillate up and down, the legs are motionless.

Leg movements

I.p. – skier’s position, hands behind back.
1 – take your leg back, straightening it at the hip, knee and ankle joints, then swing; raise your leg from the floor 15–20 cm;
2 – the leg, with a smooth movement, slightly bent at the knee joint, returns to the standing position;
3–4 – the same with the other leg.

When performing this movement, the pushing leg may come off the support early and not push, which will result in a drop in speed when skiing. Here, sometimes children make a mistake - they take the pushing leg off the support too early and eventually lose speed. To eliminate this error, it is necessary to lift the pushing leg from the support only when fully straightened, and then make a swing.

Squatting on the supporting leg

It is very important to teach children to sit down on their supporting leg, so that they can then better push off with it and move forward. To do this, you need to learn how to correctly perform the following exercise:

I.p. – skier’s pose, hands behind the back.
1 – move the pushing leg back;
2 – bending it slightly, return to the first position. In this case, it is very important to sit correctly on the supporting leg, as with a mid-stance skier;
3–4 – the same with the other leg.

Squatting is performed on the supporting leg due to movement in the hip, knee and ankle joints. The swing leg is slightly bent at the knee and brought forward, followed by straightening and gently placing the heel on the support. This movement is repeated many times.

Simulation of alternating two-step stroke on site

Now it is necessary to combine all the previously studied movements into a single whole, i.e. perform simulation on site.
I.p. - skier's pose.
At the teacher's command, the children begin to imitate on the spot.

Step simulation

I.p. – skier landing.
From this position, take a wide step, bend your leg slightly at the knee and place it on the support with your heel, rolling over the entire foot. After sitting down on the push leg, the body moves straight forward. Then you should make a swing, rising 15–25 cm above the support, and then repeat the same with the other leg, making rhythmic movements with your hands, as when simulating on the spot.

Correcting common errors

When simulating this move, students often make uncoordinated movements of their arms and legs. You can have students do the following exercises to correct this error:
1. I.p. – standing on your left leg, take your right leg back, respectively, your left hand is pulled back, and your right hand is pulled forward.
Now you can start the simulation. After some time, this motor skill is reinforced and the error is eliminated.
2.I.p. - skier's pose. From this position, the student is asked to start moving without thinking about the work of his arms and legs. Students perform movements automatically, developing the skills of correct walking, after which they can pay full attention to simulating an alternating two-step walk.

Jumping simulation

The most difficult is jumping imitation. It must be performed only when all other types of imitation have been studied and sufficiently well mastered by the students.

I.p. - skier's pose. The movement begins with a powerful push off with a pushing leg, while there is a flight phase. The swing leg is first brought forward with the knee, then it is straightened at the knee joint, and the landing occurs on the heel. Therefore, the jump should not be high, but should be long enough.

Performing a jumping simulation requires good endurance, strength training and coordination of movements. There is no need to get too carried away with this type of imitation, as this creates an excessive load on the musculoskeletal system.

Simultaneous stepless walking training

Learning to walk simultaneously without a step begins with the formation of motivation. Students will learn what this move is and where and when it is used. Then, thanks to explanation and correct demonstration, children gain a complete understanding of this move. Next, the simulation is performed. This technique is quite simple and students learn it well. But sometimes they make some characteristic mistakes: they bend their knees too much, push off weakly with their body and arms, do not straighten their arms after pushing off, and begin to raise their torso too early.
The push begins with a tilt of the torso and ends with a sharp straightening of the arms. At the same time, the knees are slightly bent and firmly secured. Bending or straightening your legs reduces the push-off force.

Students are asked to complete the following exercises:

1. I.p. - skier's pose.

1 – raise the body, bring straight arms forward and upward to eye level;
2 – bend over sharply, move your arms back in a pendulum motion.

2. I.p. - skier's pose.

1 – raise your body, stand on your toes, extend your arms straight forward and upward;
2 – bend over sharply, move your arms back.

3. I.p. - skier's pose.

1 – stretch your arms forward, push off and make a small jump forward;
2 – when landing, the body actively leans forward, arms are pulled back.

The technique of simultaneous stepless walking is quite simple, so training is carried out using a holistic method.

Training in simultaneous one-step walking

The simultaneous one-step move is one of the main ones most often used when moving on skis, as it allows you to develop high speeds - up to 8 m/sec. If the weather conditions are suitable for sliding, then it is better to train on the plain, and if bad, then on gentle slopes. The study of this move begins with telling, showing and explaining. In addition, it is advisable to imitate the movement without sticks.

At this stage the following exercises are performed:

Simulation of a simultaneous one-step move on the spot

I.p. - skier's pose.
1 – move your leg back without lifting it off the floor until fully straightened; make a swing, simultaneously straightening your body and stretching your arms forward and up;
2 – actively bending over, move your arms back.

Simulation of a simultaneous one-step move in motion

I.p. - skier's pose.
1 – take a big step forward, place your foot on your heel, stretching your arms forward and up. Hold the position for 1 second. (rental);
2 – put the swing leg to the supporting leg, at the same time sharply leaning forward, move your arms back – this is skiing on two skis.

A quick swing of the arms and a lunge with the leg increases the push-off force of the supporting leg. This is preceded by a quick and short sit-up.

Students make the following mistakes when performing this move:

– premature push with hands;
– starting the cycle with a step from the same leg.

Training in simultaneous two-step walking

The speed of this move is less than that of a simultaneous one-step move, so professional skiers rarely use it. It is very popular among beginner skiers, especially on hikes and walks. When explaining and demonstrating, students should pay attention to the following details of the move:

– at the time of rolling, sharp straightening of the body is unacceptable, as this shortens the sliding length;
– the poles should be brought forward with a soft, relaxed pendulum-like movement, followed by energetic placement of them in the snow;
– it is unacceptable to throw the poles back and up after pushing off. In order to learn how to perform this move well, you must first thoroughly master all its component movements, and also check how you have mastered the movements of stepless and one-step moves.

You can have students do the following exercise:

I.p. - skier's pose.
1 – push off with your foot, put your swing leg forward and place it on your heel;
2 – swing your leg, vigorously push your knee forward, straighten it and place it on your heel. Stretch your arms forward in a pendulum-like motion;
3 – sharply tilt the body forward, place the swing leg against the supporting leg, and move the arms back;
4 – i.p.

The most common mistake when performing this move is short "running" steps. Correcting this error is facilitated by moving along the ski track, marked with landmarks for pushing off with your feet at a distance of sliding steps.

Students sometimes make other mistakes:

– unfinished push with hands “to the hip.” Here you need to immediately put your hands behind your back, trying to connect your hands;
– excessive tilt of the body when pushing with hands (below horizontal);
– bending the legs while pushing off with sticks.

A teacher or coach must pay special attention to the correct distribution of time to solve assigned tasks, taking into account the individual abilities of each child, characteristics of age, gender, and the degree of mastery of educational material. During ski lessons in elementary school, at the end of the lesson it is useful to devote time to basketball or other sports and outdoor games, since games give the lesson an emotional overtones and help solve the problems of general physical training.

Conducting a lesson in the gym

Sometimes due to bad weather conditions the lesson is held in the gym. In this case, a group method of organizing students in the lesson is used.

The class is divided into four groups, which are arranged as follows:

First group plays basketball, throws the ball from various distances, attacks the hoop from two steps, plays streetball. This is done in order to diversify the lessons and contributes to better mastery of the techniques of playing basketball.

Second group engaged in strength training. Students perform exercises with dumbbells or kettlebells, sitting on a gymnastic bench or standing near it.

Third group imitates ski moves. Children perform the exercises as described in the first section.

Fourth group engages in imitation of skiing with rubber expanders, performing the following exercises:

1. I.p. - skier's pose. Place the loops of the expanders on your hands, like the loops of ski poles. Imitation of hand work with an alternating two-step stroke.
2. I.p. - skier's pose. Simulation of an alternating two-step move on site.
3. I.p. - skier's pose. Simulation of simultaneous stepless movement.
4. I.p. - skier's pose. Simulation of a simultaneous one-step move on the spot.

Imitating ski moves with expanders allows you not only to practice skiing technique, but also to improve strength training. The errors made in this case and the method for correcting them are described in the first section. After some time, the groups, at the command of the teacher, change places in an organized manner and begin to perform exercises under the guidance of the teacher.

Combined ski lesson

In moderate weather conditions, a ski lesson can begin in the gym and end outside. Moderate weather conditions should be understood as such temperatures and wind strengths at which students can start classes in the gym and finish outside, or vice versa, without getting frostbite or hypothermia. It's better to choose the first option.

Children wearing ski uniforms enter the gym, take off their outerwear, receive equipment and line up. The teacher announces the objectives of the lesson.

The teacher conducts a warm-up, then begins imitation of ski moves. As a result, children warm up well and remember the technique of skiing. Then they disassemble their ski equipment and go outside. There, students solve problems assigned for the lesson on a training track.

Conducting ski lessons when there is a lack of equipment

This option is recommended for use if there is insufficient ski equipment. The class is divided into two groups: boys and girls - or according to the level of preparedness: students who have the best ski training, and those with poor performance.

The teacher begins classes with one group, and the other in the gym, under the guidance of a specially trained student who enjoys authority among his comrades, is engaged in imitation of various moves, strength training with weights, expanders, dumbbells, push-ups, pull-ups, playing basketball, football and other sports and outdoor games.

If classes last 2 hours, then the groups change places after the first part of the lesson, and if 1 hour - only at the next lesson.

Yuri Duryagin,
Honored Teacher of the Russian Federation, teacher of physical education, Mishkinsky Vocational Pedagogical College, r.p. Mishkino