And yet it happened! Weather disasters made many coaches and young skiers doubt the possibility of holding a ski race in Totma in early January. But the efforts of the Totem Children's and Youth Sports School coaches, students and some active parents were not in vain - in the last two weeks before the New Year, many cubic meters of scarce snow were manually shoveled onto the ski slope. This allowed the so-called “cushion” not to melt and to prepare the ski track of acceptable quality in the last days before the competition.

This year, the “Christmas Race” acquired the status of an open regional competition, another younger age group was added (11-12 years old, now born in 2008-09) and the number of participants exceeded 220. Thanks to the participation of athletes from Soligalich, Kostroma region, Velsk In the Arkhangelsk region and Murmansk, the races have also become interregional.

According to tradition, on the first day there was an individual race in the classic style, and on the second day there was a pursuit race in the free style. 23 teams competed for the championship (the best 10 results out of 12 were counted) and I must say that the struggle was quite intense. At the end of the first day, the team from Veliky Ustyug was the leader, displacing last year’s winners and runners-up – the teams of Vologda and Sokol. Ustyuzhans have 2 “golds”, 2 “silver” and 2 “bronzes” in the junior and middle ages, the Sokol residents took the entire pedestal among the older girls and the highest step among the middle and older boys. There were medalists or winners in the Vologda-1 team at almost every age. Team Totma-1 (in total, Totma residents fielded three teams) after the first day had second place for Marina Shibalova and fourth places for Roman Makarov and Galina Zhigalova. Trofimov Kirill, Vorobyov Ivan, Popova Ksenia, Rychkov Nestor, Sosedskaya Elizaveta, Ryabchikova Maria also made it to the top ten in their groups. As a result, 4th team place.

The second day was full of drama, especially in the junior and middle groups, where the contact wrestling of the pursuit race shuffled the places of the participants, sometimes quite significantly. The race in the group of girls born in 2004-05 was very emotional (especially for Totmich residents), where one second behind the leader Alina Pekletsova from Vologda, Totmich resident Marina Shibalova ran. After 1.5 km, while overtaking on the descent, she fell and moved to third place, but managed to pull herself together and put up a fight. 400m before the finish I caught up with Alina again and, with very active support from the fans, took the lead, holding the lead until the finish. As a result, she became one of the winners of the 2020 Christmas Race. The young Totmsk resident Galina Zhigalova also had a very successful race, managing to beat two rivals in the group of younger girls born in 2008-09 and take a high second place. The rest of the boys and girls also performed well, which made it possible to reduce the gap in the team championship, but the result was 4th place. By the way, on the second day the leading teams retained their positions of large, medium and small Cups went to Veliky Ustyug, Sokol and Vologda-1.

Judging of the competition was carried out by Totmich residents, not only coaches, but also graduates, parents of students, and adult ski racing enthusiasts. A lot of work on the organization was carried out by Nikolai Nikolaevich Bubnov, who was responsible for the accommodation and nutrition of athletes and was actively involved in refereeing; Belozerov Andrey Nikolaevich commented lively and interestingly on the competition. Once again, the electronic timing system, purchased as part of the “Sports Totma” project using funds from the Presidential Grant, showed its effectiveness. The results were processed quickly and accurately, and the level of organization of the competition increased due to this.

The constantly changing terrain, as well as the growing fatigue when moving on skis due to monotonous work, require the skier to constantly change moves. Changing moves allows you to more evenly distribute the load on the main muscle groups involved in skiing. There are several transition methods known in skiing. The feasibility of their use depends mainly on the specific conditions of the section of the route and on the technical preparedness of the skier.

In the practice of ski racing and tourism, several methods of transitions from simultaneous moves to alternating ones are currently used: transition with rolling, direct transition, etc. For transitions from alternating two-step to simultaneous, transitions without a step, through one and two steps are used. The main requirement is to move to another move without wasting time, without unnecessary movements, and especially without stopping in the rhythm of moves. Losing time, even 0.1 s during each transition (and how many times a skier has to change his course in a 15 km race!), can result in a loss of up to several tens of seconds.

When switching from an alternating two-step move to a simultaneous one, it is most advisable to use a transition without a step (the fastest) and a transition through one step.

A transition without a step is performed as follows:
1. Single-support glide on the right ski, but the left stick, unlike the alternating two-step ski, is not placed on the snow. The left leg is also held in an extremely posterior position.
2. The sliding continues, but the skier quickly moves his right hand with a stick forward.
3. The swing of the left leg begins and the swing of the right arm ends.
4. The poles are simultaneously placed on the snow and repulsion begins with the “pile” of the body.
5. The push with sticks continues, the swing leg approaches the supporting leg.
6. At the same time, the push with the hands ends and the foot is placed. The skier thus switched to a simultaneous move. Most often, such a transition is performed with good glide.

The transition from an alternating two-step move to a simultaneous one step move is performed as follows:

1. Single-support sliding on the left ski in alternating stroke.
2. The slide continues. The right hand brings the stick forward in a ring. Carrying out the left stick with the ring back.
3-5. Push with your left foot, the left pole catches up and joins the right before placing them on the snow.
6. After finishing the push with the left foot, the poles are simultaneously placed on the snow and pushing off with two poles begins.
7. The simultaneous push with two sticks continues.
8. With the end of the push with the poles, the swing (left) leg is placed on the supporting leg, and the skier can continue moving with any simultaneous move.

The listed methods allow you to change ski moves without delay. Students who have mastered each move separately master them quite easily. Exemplary demonstration and explanation allow students to master the movement pattern after several attempts. Further improvement continues on the training track with such micro-relief and sections with different sliding conditions that this dictates the need for frequent transitions from one move to another.

When making transitions, schoolchildren encounter the following main mistakes:: lack of coordination of movements in carrying out and placing poles on the snow with pushing off with the legs; lack of continuity, unity of movements, sometimes slowing them down, which leads to rhythm disturbance; a weak push with the hands at the moment of transition from move to move.

To eliminate these errors, it is necessary to repeat the methods of moves, perform all movements in divisions under the command of the teacher. In the future, minor errors are eliminated when moving along the training track.

When transitioning from a simultaneous move to an alternating two-step move, it is most advisable to use a direct transition. It is the most effective and at the same time quite successfully mastered by schoolchildren.

1. After finishing the simultaneous push with his hands, the skier slowly straightens up and brings his poles forward.
2. Continuing to slide on two skis, the skier, transferring his body weight to his right leg, prepares to push.
3. With a step with the left and a push with the right foot, the right pole is prepared to be placed on the snow, and the left one continues to be brought forward in a ring.
4. After the end of the push with the right foot, the skier slides on the left ski, the right pole is placed on the snow, and the left pole continues to be carried out with the ring forward.
5. Continue sliding on the left ski, start pushing off with the right hand, and swing the right leg forward.
6. The right hand finishes the push, the left pole is lowered and prepared to be placed on the snow, the left leg is in a squat position before the final push-off phase.
7. The right hand has completed the push (the hand and the stick form a straight line), the left leg has completed the push-off, the left hand is prepared to be placed on the snow. The next moment, with a push of the left hand, the skier switches to an alternating two-step move.

Direct transition is used, as a rule, when transitioning from simultaneous one-step (the main option) or from simultaneous stepless to alternating two-step, but can be successfully used in other cases. The methodology for teaching this method of transition is the same as when teaching transitions to simultaneous moves.

In the event that students are not confident enough in mastering the methods of moving from move to move using a holistic method, it is advisable to first perform all movements dismembered and counting. At first, after each movement, you can make a short stop to monitor the position taken; then all movements are performed together, the speed of movements gradually increases. Further training and improvement take place on the training circle and training track. It is advisable to lay the training circle on a site that has a slight (2-3°) slope.

In the future, on the training track, it is necessary to choose the terrain in such a way that it repeatedly stimulates the change of moves.

List of used literature:

1. Butin I.M. Skiing: Textbook. aid for students higher ped. textbook establishments. - M.: Publishing center "Academy", 2000. - 368 p.

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Methods of transitions from skiing to skiing

The constantly changing terrain, as well as the growing fatigue when moving on skis due to monotonous work, require the skier to constantly change moves. Changing moves allows you to more evenly distribute the load on the main muscle groups involved in skiing. There are several transition methods known in skiing. The feasibility of their use depends mainly on the specific conditions of the section of the route and on the technical preparedness of the skier. In the practice of ski racing and tourism, several methods of transitions from simultaneous moves to alternating ones are currently used: transition with rolling, direct transition, etc. For transitions from alternating two-step to simultaneous, transitions without a step, through one and two steps are used. The main requirement is to move to another move without wasting time, without unnecessary movements, and especially without stopping in the rhythm of moves. Losing time, even 0.1 s during each transition (and how many times a skier has to change his course in a 15 km race!), can result in a loss of up to several tens of seconds.
When switching from an alternating two-step move to a simultaneous one, it is most advisable to use a transition without a step (the fastest) and a transition through one step.

Rice. 17. Transition from alternating to simultaneous stroke (direct)

Rice. 18. Transition from alternating to simultaneous movement

A transition without a step (Fig. 17) is performed as follows:
1. Single-support glide on the right ski, but the left stick ^ unlike the alternating two-step glide, is not used on the snow. The left leg is also held in an extremely posterior position.
2. The sliding continues, but the skier quickly moves his right hand with a stick forward.
3. The swing of the left leg begins and the swing of the right arm ends.
4. The poles are simultaneously placed on the snow and repulsion begins with the “pile” of the body.
5. The push with sticks continues, the swing leg approaches the supporting leg.
6. At the same time, the push with the hands ends and the foot is placed. The skier thus switched to a simultaneous move. Most often, such a transition is performed with good glide.
The transition from an alternating two-step stroke to a simultaneous one-step stroke (Fig. 18) is performed as follows:
1. Single-support sliding on the left ski in alternating stroke.
2. The slide continues. The right hand brings the stick forward in a ring. Carrying out the left stick with the ring back.
3-5. Push with your left foot, the left pole catches up and joins the right before placing them on the snow.
6. After finishing the push with the left foot, the poles are simultaneously placed on the snow and pushing off with two poles begins.

The simultaneous push with two sticks continues.
7. With the end of the push with the poles, the swing (left) leg is placed on the supporting leg, and the skier can continue moving with any simultaneous move.
The listed methods allow you to change ski moves without delay. Students who have mastered each move separately master them quite easily. Exemplary demonstration and explanation allow students to master the movement pattern after several attempts. Further improvement continues on the training track with such micro-relief and sections with different sliding conditions that this dictates the need for frequent transitions from one move to another.
When making transitions, schoolchildren encounter the following main mistakes: lack of coordination of movements in carrying out and placing poles on the snow with pushing off with their feet; lack of continuity, unity of movements, sometimes slowing them down, which leads to rhythm disturbance; a weak push with the hands at the moment of transition from move to move.
To eliminate these errors, it is necessary to repeat the methods of moves, perform all movements in divisions under the command of the teacher. In the future, minor errors are eliminated when moving along the training track.

Rice. 19. Transition from simultaneous to alternating stroke

When transitioning from a simultaneous move to an alternating two-step move, it is most advisable to use a direct transition. It is the most effective and at the same time quite successfully mastered by schoolchildren (Fig. 19).
1. After finishing the simultaneous push with his hands, the skier slowly straightens up and brings his poles forward.
2. Continuing to slide on two skis, the skier, transferring his body weight to his right leg, prepares to push.
3. With a step with the left and a push with the right foot, the right pole is prepared to be placed on the snow, and the left one continues to be brought forward in a ring.
4. After the end of the push with the right foot, the skier slides on the left ski, the right pole is placed on the snow, and the left pole continues to be carried out with the ring forward.
5. Continue sliding on the left ski, start pushing off with the right hand, and swing the right leg forward.
6. The right hand finishes the push, the left pole is lowered and prepared to be placed on the snow, the left leg is in a squat position before the final push-off phase.
7. The right hand has completed the push (the hand and the stick form a straight line), the left leg has completed the push-off, the left hand is prepared to be placed on the snow. The next moment, with a push of the left hand, the skier switches to an alternating two-step move.
Direct transition is used, as a rule, when transitioning from a simultaneous single-step (main option) or from a single-step
temporary stepless to alternating two-step, but can be successfully used in other cases. The methodology for teaching this method of transition is the same as when teaching transitions to simultaneous moves.
In the event that students are not confident enough in mastering the methods of moving from move to move using a holistic method, it is advisable to first perform all movements dismembered and counting. At first, after each movement, you can make a short stop to monitor the position taken; then all movements are performed together, the speed of movements gradually increases. Further training and improvement take place on the training circle and training track. It is advisable to lay the training circle on a site that has a slight (2-3°) slope.
In the future, on the training track, it is necessary to choose the terrain in such a way that it repeatedly stimulates the change of moves.

Theoretical part with illustrations

(in accordance with the educational curriculum Physical Education for grades 5-11 according to the program).

Explanatory note

Ski moves can be alternating or simultaneous. When moving on skis, pushes are performed first with one and then with the other stick. Such ski moves are called alternating. When the skis glide well on the snow, it becomes necessary to push off with two poles at the same time. This increases the sliding speed. Such ski moves are called simultaneous.

An alternating two-step move (Fig.) is performed as follows: with a step of the left leg, the right stick is brought forward, at the same time a push is made with the left hand and right leg - the weight of the body is transferred to the left leg. The right leg relaxes after the push and, by inertia, moves back and up, lifting the heel of the ski. At the same time, the torso is tilted forward, the right hand finishes carrying the stick forward, the hand is at shoulder level. From this position the skier prepares to take the next step. Continuing to slide on his left foot, he places his right stick with pressure on the snow and pushes off with it. With the simultaneous pulling up of the right leg and transferring the weight of the body to it, the left arm continues to move forward: sliding occurs on the right ski. The turn cycle is completed and is repeated in the future.

Simultaneous stepless movement (Fig.) is used when moving downhill and on the plain, on rolled sections of the ski slope, if there is good support for poles and excellent glide. While moving with this move, the skier is simultaneously strongly pushed off by the poles. Sliding on both skis, he brings both poles forward and up, then quickly places them in front of the toes of his boots and pushes off strongly. The body bends to a horizontal position.

The half-herringbone lift (fig.) is performed like a stepping step. In this case, the toe of the lower ski is moved to the side, and the ski itself is placed on the inner edge. The top ski continues to slide in the direction of movement, the arms move in the same way as in an alternating two-step stroke. This method is used on non-steep slopes.

“Plow” braking (Fig.) is used during a straight descent (straight down). When braking with a “plow”, pressing your heels on the skis and squeezing your knees, the rear ends of the skis are moved apart and the toes are brought together. Skis are placed on the inner ribs. The sticks are held close to the knees, behind.

A step turn (Fig.) is used to change direction when driving over rough terrain.

When descending from a slope in the main stance, the skier transfers the weight of the body to the outer ski, and moves the inner ski with the toe in the direction of the turn. Stepping is done by vigorously pushing off with the outer ski, after which it is quickly attached to the inner one.

Repeating an alternating two-step move. On a ski track with a slope of 3-4°, alternate sliding on one ski and the other; alternately sliding on one or the other ski on a flat track without poles, focusing on a strong, complete push, active extension of the swing leg and late transfer of body weight; moving in a sliding step with swinging arms, holding the sticks by the middle. Execution of the move in general in good sliding conditions.

Simultaneous two-step move

(rice.). The cycle of movements consists of two sliding steps and simultaneous pushing with sticks to the second step. After the end of the push with the hands, the skier glides by inertia.

Herringbone ascent (Fig.) is used on slopes of 20-30°. During this lift, the skis are placed on the inner edges. The skier takes turns stepping, moving the heel of the raised ski over the heel of another standing on the snow. Support poles are placed on the sides and behind the skis. As the steepness of the slope increases, the tips of the skis are spread even wider, and the skis themselves are placed even more on the edges, and the support on the poles increases.

Braking with a “stop” (“semi-plough”) (Fig.). The weight of the body is concentrated on the upper ski, sliding on the outer edge. The lower ski, unloaded from the weight of the body and placed at an angle to the direction of movement, “combs” the snow surface with its inner edge, creating braking.

Turn with emphasis (Fig.). When the braking ski moves forward and is loaded with more body weight, a turn occurs.

Exercises to improve the alternating two-step stroke:

1. Sliding step without poles: landing (1 - take a landing, 2 - straighten); transfer of body weight from ski to pole; sliding step with hands behind back; sliding (arms are lowered down) with simultaneous extension of arms, with alternate extension of arms - “scooter” (squat, push-off, roll).

2. Sliding step with sticks: imitation of alternating work of hands in place, holding the sticks by the middle; skiing with active swinging of poles; skiing with poles placed on the snow.

3. Moving with alternating two-step moves along the ski track.

A simultaneous one-step skating stroke promotes the development of high speed and is used on ascents, plains, and gentle slopes for the purpose of acceleration. The stroke cycle consists of two sliding steps, each of which includes: pushing off with the foot (right and left), simultaneous pushing off with the hands and sliding. The initial removal of the poles and their placement on the snow creates a support that prevents the skis from slipping. Next is repulsion with a stick. Without finishing pushing with one hand, you should start pushing with the other.

Overcoming hillocks and depressions. Before the hillock you need to straighten up a little, at the moment you hit the hillock you need to sit down, and when moving off it you need to straighten up again.

In front of the depression, you must take a low stance to avoid jumping. When driving through a depression, straighten up, and when leaving it, sit down again. To maintain stability on the slopes when encountering depressions, holes, and bumps, an important condition is the contact of the skis with the snow. To do this, the skier uses springing movements with his legs and balancing movements with his torso and arms.

The technique of skiing requires maintaining balance and stability in the appropriate stance - basic, high, low (Fig.).

When descending in the main stance, the legs are spaced the width of the ski track and slightly bent at the knees. For better stability, one ski is moved forward. It is more convenient to make turns and braking from the main stand; it is often used for straight descents.

A high stance serves to reduce speed by increasing air resistance, as the legs and torso are more straightened.

A low stance helps reduce air resistance and increase speed. With a low stance, the torso is significantly tilted forward, the legs are strongly bent.

All stances are first studied on site, then they begin to master them on open and gentle slopes from the main stance.

Simultaneous one-step move. High-speed (starting) option. This option differs from the previously studied one in that, having completed the push with the arms and straightened up while sliding on two skis, the skier begins pushing off with the foot and moving the arms forward. These actions occur simultaneously, i.e. the end of the push with the foot coincides with the end of the extension of the arms. This is followed by free sliding, which ends with the placement of poles. The poles are placed on the snow at an acute angle, and immediately, with the simultaneous active tilt of the torso forward, pushing off begins with them (Fig.). The step frequency in the high-speed version is 20-30% higher than in the main version.

Skating move. In recent years, skating skiing has become widespread. It is not advisable for schoolchildren who do not have appropriate preliminary physical training to move in this manner for a long time. You must first master the classical methods of skiing, and only then learn skating.

This move cannot be used on every track. The distance for skating must be specially prepared. The width of the route is at least 2.5 m, it must be tightly rolled.

Skating also places special demands on ski equipment. Skis should be 10-15 cm shorter than those that correspond to the height of the skier, and poles, on the contrary, should be 5-10 cm longer. Skis are completely lubricated with sliding ointment.

Two options for skating are used. The first one is with bilateral push-off with skis back and to the side. On flat areas, after each kick, the skier also pushes off with both hands simultaneously; on small climbs, alternately with one and the other hand. The second option is with a one-sided push with the foot and a simultaneous push with both hands. Then the skier usually changes the pushing leg (Fig.).

First you need to learn how to ski without poles, alternately pushing off with the inner ribs of the skis. You need to push off slightly at first, then more and more. It is important to achieve a clear transfer of body weight from foot to foot. Then simultaneous pushing with sticks is added to the leg pushes. In conclusion, the skating stroke is learned with alternating push-off with sticks.

Exercise (fig.)

• Sliding on the left ski, the skier prepares to push with his right foot (Fig. a). The right ski is slightly raised, the poles are brought forward.
• The beginning of the push (Fig. b, c). The right ski falls onto the snow, its tip turns slightly to the side. At the same time, pushing with sticks begins. In this case, part of the body weight is transferred to the right, pushing leg, in order to give a short rest to the left.
• Active phase of the push (Fig. d, e, f). The weight of the body is transferred to the supporting leg. The push with sticks ends at this moment. The right leg straightens vigorously.
• The final phase (Fig. g, h). The push is completed, sliding on the supporting leg. The right ski is pulled towards the left.
• Skier in and. p. for the next push (Fig. i).

It should be remembered that the sharper the angle between the pushing and sliding skis, the higher the speed. The ideal skating stroke is running on almost parallel skis.

Skating techniques should be practiced at low speeds. Only after you fully feel the coordination of the movements of your arms and legs can you increase your speed.

In order to master skating, you need to develop flexibility, strength endurance and other physical qualities, so in the summer you need to do preparatory exercises.

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

Alternating four-step move.

It is complex in rhythm, coordination of movements of the arms and legs (two push-offs with the hands - four steps). With a step of the left and a push of the right leg, the right arm is extended forward (Fig. a). With the right foot stepping forward, the left stick is brought out in a ring backwards, and the right small stick is carried out in a ring forward. Slide on the right foot, the left stick is carried out with the ring forward (Fig. b, c, d, e). With the third step (of the left foot), the right fry is placed on the snow and pushing off with it begins. The push ends with the right hand (Fig. f, g). With the fourth step of the right foot, the left stick is thrown into the snow and a push-off is performed with the left foot, ending with a push with the left hand (Fig. h, i, j).

The transition from alternating moves to simultaneous ones is carried out in the following ways.

Transition without a step. After finishing the push with the left foot, the student slides on the right, the left hand is brought forward, with a quick movement the right hand catches up with the left, both sticks are placed on the snow at the same time, and they push off (fig).

Transition through a step. The student performs it for one step. Having finished the push with his left foot, he slides on his right, left hand in front, the ring of the stick is sent away from himself. While sliding on the right leg, the arm of the same name is brought forward. After the end of the slide, a push with the right foot begins, during which and during the transition to sliding on the left foot, both poles are prepared for placing on the snow in order to push with both hands at the same time. When placing the poles on the snow, a simultaneous push with the hands is performed, and the right leg is placed on the supporting leg (Fig.).

Overcoming a counterslope.

To overcome an oncoming slope, several movement options are used. If the oncoming slope is small, then to reduce braking the skis do the same as when entering a hillock - they move from a high stance to a low one. When leaving after descending onto a high (steep) oncoming slope, it is necessary for stability, while remaining in the middle stance, to push one leg forward more, leaning back. As the skis stop, the body moves forward again.

In addition to new educational material, in 8— you will continue to learn and improve previously mastered skiing techniques: simultaneous one-step move, simultaneous stepless move, alternating two-step move, technique of ascents, descents, braking and overcoming obstacles

Transition from simultaneous moves to alternating ones

Direct transition (picture above). This method is used when using the main method of one-step simultaneous movement - with the sticks moving forward in rings (Fig. a-d), i.e., the non-speed method. Simultaneously with the push with the right foot, the skier prepares to place the right pole on the snow. While sliding on the left leg, the left stick begins to prepare for placement (Fig. e). First he pushes with the right stick (Fig. f, g; h), then with the left (Fig. i).

The transition with rolling (rice) is faster because it is used with a high-speed version of a one-step move, when the poles are placed at an acute angle to the snow. During skiing on the left ski, the poles are held suspended, the right pole is prepared for placing on the snow (Fig. 45, a-e). Then they push with their right (Fig. 45, g, h), simultaneously moving their right leg forward and placing the left stick on the snow (Fig. 45, i). Then you can move freely in alternating moves.

Transition with an unfinished push with one stick (fig). After simultaneous repulsion with sticks, when the hands approach the supporting leg (Fig. 46, o, b), the hand of the same name quickly comes forward (Fig. 46, c). At this time, the other hand finishes the repulsion started earlier (Fig. 46, d). In this case, the skier comes to the position of a two-step alternating move (Fig. 46, e). This method is the fastest and most economical.

Overcoming climbs and obstacles on skis

When using skis on hiking trips and in military affairs, the ability to overcome obstacles encountered on the ground - obstacles, ditches, ditches, forest debris, etc. - becomes important. If there are no vertical obstacles - walls, fences - they must be built in a suitable place from the ground, stones, wooden poles or boards.

,

Stepping over a small obstacle straight and to the side (Fig. a). Standing on the edge of the ditch, the skier takes a long step to the opposite side, bringing the opposite pole forward. Then, pushing off with the other hand using a stick, he carries the second ski, lifting its toe up.

By stepping to the side, narrow depressions in the snow are overcome, as well as stones, tree trunks lying on the snow and other obstacles protruding low above the snow. Standing sideways, leaning on a stick, the skier carries the ski, holding it horizontally, places it on the snow and places another one; to maintain balance at this moment he leans on a second stick.

Jumping to the side (Fig. b). This method is used in cases where the obstacle is so wide that it is impossible to simply step over it. Before the jump, several sit down on the pushing leg, lifting the other one, and, moving the body in the direction of the jump, send it to the side with a swinging movement. Simultaneously with the push, the legs are also strongly pushed off with the hand using a stick.

Climbing on horseback, sitting and sideways (Fig. c). By climbing on horseback, they overcome obstacles up to 1 m high, on which you can sit without taking off your skis. Standing sideways to the obstacle, the skier carries one ski over it, sits astride and, leaning on poles, transfers the weight of his body to it, then pulls the second ski over the obstacle. On higher obstacles, the skier sits down by jumping, then, leaning from behind with his hand on the poles or on the obstacle, bends both legs and carries the skis over the obstacle, finally turns the skis along the obstacle and jumps off. On even higher obstacles (up to 150 cm), the skier, having jumped up with the support of a stick, first lies sideways, then in this position carries the skis, turning them along the obstacle, and, leaning on the snow with a stick, jumps off. When overcoming solid obstacles higher than 1.5 m, skis are usually removed.

Continuous obstacles (fences, rubble, etc.) are overcome by climbing or crawling.

Climbing (Fig. d) is used to overcome obstacles in which there are gaps at least 40 cm wide (fences, rubble, breaks in walls, etc.). In this case, the skier, as when stepping over, first brings one hand with a stick and a leg with a ski into the gap, then bends strongly and sticks his body through. Next, leaning on a stick behind the obstacle, pulls up the other leg with the ski.

Crawling (Fig. e) is used if there is a gap of sufficient size between the obstacle and the snow. It can be increased by shoveling snow.

If the obstacles are such that the path of movement of the skier when overcoming them is directed from top to bottom, in the simplest cases, for example, when descending from the wall of a ditch, they use a “ladder” descent, obliquely, zigzag (with turns after stops), and sliding sideways. In more difficult conditions, for example, when overcoming cliffs, jumping sideways (Fig. e) with a turn using a stick (Fig. g) or sliding on the side is used. If the depth of the obstacle is more than 3 m, if its slope is very steep, it is better to remove your skis.

Gentle, low- and medium-sloping slopes are usually overcome with an alternating two-step move, and gentle and low-sloping slopes are almost always done with a sliding step, and moderately sloping ones with a stepping step. Very short climbs (hillocks) can be overcome on the move. To do this, approaching the climb, gradually increase the speed, and then try to run the entire climb as quickly as possible.

On very sloping and steep slopes you have to point your skis to the sides. But if the slippage is insignificant, for example, when climbing obliquely, it is enough to focus on one ski - go “half-herringbone”. Very steep slopes can be overcome using side steps.

Medium-length climbs should be done evenly, but at a faster pace than on the plain. Despite the fatigue, it is recommended not to take breaks or reduce effort, because then there will be a descent and strength will be restored.

On long climbs, you can combine an alternating two-step stroke with a four-step stroke, changing them every 8-10 cycles of movement. Skipping pushes with your hands makes it possible to do more rare but powerful pushes with sticks and at the same time speed up your steps.

Transition from move to move depending on distance conditions and ski track conditions

The ability to use different methods of skiing, taking into account terrain conditions, sliding conditions, the degree of skier fatigue and other factors, is one of the important points of tactics.

In the easiest conditions - the terrain is flat or with a slight downhill slope, gliding is good - a simultaneous stepless or single-step move and a combination of both are used.

When moving on flat terrain or in a place with a slight rise (up to 3°) with good or satisfactory gliding, the combination of an alternating two-step stroke with a simultaneous one-step stroke gives the highest speed. They use not only an alternating two-step move, but sometimes a four-step move.

In conditions of average difficulty - with good gliding on inclines up to 8°, with average - up to 5-6° - the highest speed is achieved by combining an alternating two-step move with an alternating four-step move, as well as a combination of alternating footwork with simultaneous pushes with sticks. People switch to running when sliding conditions are worse and the slope is steeper.

In difficult conditions, for example, with a slope steepness of 8-15°, if the skis glide and their grip on the snow is good, a two-step alternating stroke is used with frequent steps. But at a slope of 12-14°, when the grip of the skis with the snow is insufficient, they switch to the “half-herringbone” or “herringbone”.

In very difficult conditions, for example, when climbing with a steepness of more than 20° or with very poor gliding, even with a less steep slope, skiers use exclusively the stepping stroke, as well as the “half-herringbone” and “herringbone”.

On downhill sections at a speed of 8-10 m/s, skiers usually resort to pushing off with poles, but at higher speeds it is useless to do this. On long, gentle and shallow slopes with a flat surface, an aerodynamic strut is used. On heavily rugged and poorly visible slopes - a high stand.

Elements of skiing tactics

Distribution of forces at a distance. The best results are achieved with a relatively even distance. Oscillations

intensity should not exceed 3-5% in either direction from its average.

Sharp accelerations, as a rule, worsen the performance of a skier, since this results in discoordination of the activity of the motor system, respiratory and circulatory organs. The respiratory and cardiovascular systems adapt to the new rhythm of work with some delay (from 5 to 10 s). When working within the optimal zone, various functional systems seem to be tuning into a single working rhythm.

Finding the right starting pace for the race is very important. It is recommended only for well-trained skiers to start the race at full speed immediately. For a rider who is not sufficiently prepared, it is better to go at a lower than average intensity at first.

The order of departure from the start is of great importance for the balance of forces. In the most favorable conditions are the skiers who received the last numbers by lot. It's easier for them to keep track of their opponents. For racers starting first, it is recommended to go according to their balance of forces, controlling the uniformity of the course along the distance segments; or gain an advantage immediately after leaving the start. The first option is called tactics for the best result; the second is called breakaway tactics.

Techniques for dealing with opponents. When opponents start in the same pair or two or three numbers apart, they can see each other during the race. Tactical fighting techniques in conditions of direct contact can be divided into three groups.

The first group includes tactical wrestling techniques for paired and general starts. The first technique is to get ahead of the enemy in order to get ahead or get into the lead group. The second technique is to skip some participants forward. When starting in pairs, it is advantageous to let a strong opponent go ahead, since it is easier to follow him.

The techniques of the second group are used in cases where the enemy is in front. Having caught up with the skier in front or, conversely, letting a participant pass ahead, you must try not to let him go, but stay as close as possible. When following your opponent, you must try to study his strengths and take advantage of his mistakes. The skier should strive to make the leader in the pair starting, and if the opponent has the same idea, and he will not agree to this technique, let him go ahead at the first opportunity. If the skier sees that the enemy is weaker in strength, he should be bypassed immediately.

The last tactical technique related to this type is overtaking with a throw. If the racer in front does not show signs of extreme fatigue and does not want to let the skier behind him go ahead, the only way to get around him is with a strong throw.

There are certain rules that must be followed when overtaking. For example, it is advantageous to bypass the enemy in the area where the skier has an advantage, at a time when the enemy is noticeably tired. Before overtaking, you should rest a little: switch to simultaneous moves, try to walk more freely, and then make a confident, strong throw. If the fight is for first place, and the opponent is also a strong skier, you need to bypass him where it is not beneficial for him (for example, on a mountain or in deep snow). On climbs, it is more advantageous to not immediately bypass the enemy. It’s better to follow him the entire ascent and only go around at the top so that you can be first on the descent.

The techniques of the third group are used in cases of tactical fighting when the enemy follows from behind.

The first technique is separation from the enemy. If the athlete coming from behind glides freely, he still has fresh strength, there is nothing left to do but let him go forward. But if it is noticeable that the enemy does not have a significant advantage, you should not immediately let him pass. Without waiting for him to get close, speed up the move a little, slightly break away from the enemy, and when he tries to approach again, repeat the throw again.

The second technique is a throw at the finish. An athlete who has a speed advantage should not accelerate mid-race if he is running at approximately the same time as his stronger opponents. It's better to save your strength for the finishing throw. If you feel well, you can start the finishing throw 2-4 climbs before the finish, and if you have little strength left, before the last climb.

The use of various tactics in competitions pursues the following objectives: to keep the opponent in constant tension, to force him to waste energy by constantly changing the pace, to explore his speed capabilities, to use mistakes, moments of greatest fatigue in order to realize the achieved advantage at the finish line.

Federal Agency for Education

GOU VPO "Krasnoyarsk State

Pedagogical University named after »

Methods of teaching classic ski moves and transitions

Krasnoyarsk 2006

Compiled by:

Senior Lecturer at the Department of Winter Sports

Reviewer:

Cand. ped. Sciences, Associate Professor of the Department of Winter Sports

The work is intended for students of the Faculty of Physical Education and Sports, students of technical schools of physical education, students of Olympic Reserve schools, teachers and specialists in the field of physical education and sports.

Krasnoyarsk State Pedagogical University

2006

INTRODUCTION

In most areas of our country, where the winter is long and snowy, skiing is one of the most accessible and widespread types of physical education.

Skiing in flat and rough terrain, overcoming ascents and descents of varying steepness, involves large muscle groups and has a positive effect on the development and strengthening of the functional systems of the body, primarily the cardiovascular, respiratory and nervous systems.

Physical activity during skiing is very easily dosed both in volume and intensity. This allows us to recommend skiing as a means of physical education for people of any age, gender, health status and level of physical fitness.

Performing moderate muscular work with the involvement of all major muscle groups in the movement in conditions of low temperatures, in clean frosty air, significantly increases the body's resistance to a wide variety of diseases and has a positive effect on overall performance.

Walking and skiing in beautiful wooded terrain with varied terrain brings great pleasure and aesthetic pleasure, has a positive effect on the nervous system, improves the general and emotional state of the body, and increases mental and physical performance.

The educational value of skiing is also extremely great. In all types of skiing activities - in lessons, in training, in competitions or just on walks - the most important moral and volitional qualities are successfully cultivated: courage and perseverance, discipline and hard work, the ability to endure any difficulties, which is especially important in preparing young men for service in the ranks of the Armed Forces of the Russian Federation.

Skis are of great practical importance in everyday life and at various jobs in conditions of long and snowy winters in the northern and eastern regions of the country, where they are used by hunters, geologists, signalmen, and foresters.

The accessibility of skiing makes it very popular among people of any age, gender, health status and level of physical fitness.

EXPLANATORY NOTE

Ski moves are used for movement on the plain and over rough terrain and differ from each other in the options for working the hands and the number of steps in the stroke cycle. According to the first sign, moves are divided into alternating and simultaneous. In alternating moves, pushing with the hands is performed alternately; in simultaneous moves, the push is performed with both hands at the same time. According to the second sign, moves are divided into stepless ones - movement occurs only by pushing off with sticks, without moving the legs; single-step - in the stroke cycle there is only one sliding step and a push with sticks; two-step - there are two sliding steps in the stroke cycle;

These two characteristics determine the classification of all ski moves used in cross-country skiing: alternating twostep, alternating four-step, simultaneous stepless, simultaneous two-step. There are two options for simultaneous one-step movement: main and high-speed. The last move is sometimes called the starting move.

Beginner athletes and insufficiently qualified skiers usually use all methods of skiing, which allows them to spend energy more economically depending on external conditions and at the same time maintain the required speed of movement. For highly qualified athletes, the choice of methods of movement is determined by the main goal of the competition - achieving maximum speed. In this case, they use ski moves that primarily provide high speed movement on the track: alternating two-step, simultaneous stepless and simultaneous one-step (starting).

Other methods of movement - simultaneous two-step, alternating four-step - are rarely used by the strongest racers. At the same time, narrowing the range of ski moves used by the strongest athletes requires high physical and functional readiness, which is ensured by further improvement of the training system in cross-country skiing.

Cross-country skiing trails have become much more difficult in recent years.

Increasing the complexity of the tracks requires riders not only to have high general, special and strong-willed preparedness, but also to possess a fairly wide arsenal of methods of movement, which allows them to switch from one method of movement to another without reducing speed.

Leading cross-country skiers alternate their technique not only when the terrain requires it.

Observations have shown that the strongest skiers during a 15 km race change simultaneous moves to alternating ones and vice versa 150–270 times, and in a 50 km race – up to 600–650 times.

The inability to rhythmically, without disturbing the continuity of movement, switch from one method of movement to another entails an increase in nervous stimulation and muscle activity of the rider, knocks him off the pace and causes a loss of speed. Loss of speed during a change of speed even for 0.1 sec. gives a very impressive loss in time: at a distance of 15 km - 15 - 20 seconds, at 50 km - more than a minute.

To improve skiing technique, a racer needs a large range of motion that will allow him to move freely and rhythmically on the most difficult terrain.

Changing terrain and sliding conditions, as well as skier fatigue due to monotonous work, make it necessary to periodically change ski moves. There are several different ways to move from one move to another. More often, ski racers use the following transitions - these are transitions from simultaneous moves to an alternating two-step move:

1. transition “with free movement of the arms”

2. “direct transition”

3. transition with “rental”.

When changing the technique of alternating two-step moves to simultaneous moves, the following are used:

1. transition “without step”

2. transition “one step at a time”

The feasibility of using one or another transition method depends on a number of conditions, and primarily on technical readiness. The main thing is to switch to another move quickly without wasting time, and this can be done if there are no unnecessary movements during the transition and the relative uniformity of movements is maintained.

Transitions are taught after mastering the technique of classical moves. First, the most commonly used transitions from alternating two-step moves to simultaneous moves are studied, and then vice versa.

During training, attention is paid to the unity of movements and the timeliness of transition when the terrain and sliding conditions change.

CLASSICAL SKI TRAINING

When determining the sequence in teaching methods of skiing, it is necessary first of all to know what skills and abilities of a skier are common to all methods of skiing. The leading elements when moving on skis are pushing with the foot and hand, sliding on one ski, performed in the correct landing and timely transfer of body weight from ski to ski. The ability to freely transfer body weight from ski to ski is required in any moves. Therefore, learning the technique of skiing should begin with mastering precisely these skills. For those who have never skied, performing a sliding step and confident descent from the slope is quite difficult. Beginners first of all need to master skis as an equipment (develop a “sense of skis”, learn to move them through the snow and through the air without crossing or pulling them to the sides, develop a sense of grip between skis and snow “sense of snow”, learn to use support when pushing off with skis from the snow and transfer body weight from one ski to another.To solve these problems, it is recommended to use a number of leading exercises and the simplest methods of moving on skis.

1. – leaning on poles, transferring body weight from one leg to the other, at first without lifting the skis from the support, then alternately slightly lifting them (Fig. 1.)

2. – alternately raising the bent leg while holding the ski parallel to the track, then walking in place (with and without support on poles) (Figure 2.3).

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Fig 4. Fig 5. Fig 6.

6. – alternately lift the heel of the skis, move the ski up, down, right and left without lifting the tip of the ski from the snow (Fig. 7).

7. – a turn by stepping on the spot around the toes of the skis, in which only the heels of the skis are lifted and moved to the right or left, and the toes remain in place (Fig. 8)

8. – alternate swings with a slightly bent leg back and forth (with and without support on sticks)

9. – small jumps in place from one foot to another (sticks hanging in the air with the rings backwards) (Fig. 9).

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Fig 7. Fig 8. Fig 9.

10. – turn on the spot with a swing of the left (right) ski.

11. – turn on the spot by jumping with support and without support on sticks.

12. – walking at a walking pace in shallow snow without sticks.

13. – the same with sticks, among trees and bushes, following the teacher, constantly changing direction.

14. – descents in the main stance from gentle, even slopes.

15. – the same with performing various tasks during the descent (squatting, alternately transferring body weight, without lifting and lifting the ski from the snow.

Teaching these exercises is usually not difficult; it is enough to show the exercise and explain the nature of its implementation. As soon as you have mastered the general basics of skiing, you need to move on to learning classic ski moves.

1.2. Training in alternating two-step walking.

Task I. Study of the sliding step - movement on skis without poles.

1. Mastering the skier's stance

Means: 1) Repeatedly perform the skier's stance (landing) in place (a position in which the body weight is evenly distributed on both skis, the legs are slightly bent at the knees, the torso is slightly tilted forward, the arms are lowered (Fig. 10). 2) The same but with work hands (the right arm is slightly bent at the elbow joint - in front, the hand is at eye level, the palm is facing inward, the elbow is lowered; the left arm is pulled back, the palm is open inward, and the position of the arms is changed with swinging pendulum-like movements (Fig. 11). 3) Descents in the main resistant to gentle, even slopes.

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Fig 10 Fig 11

Methodical instructions: when performing exercises, pay attention to the degree of bending of the legs, the position of the torso, head, distribution of body weight, and the position of the pelvis above the support. Hands work strictly parallel, relaxed, at optimal amplitude, avoid vertical swaying.

2. Learning the kick

Means: 1) Pushing off with skis in place from an IP lunge, body weight on the pushing leg located behind and slightly bent; push forward upward while simultaneously straightening the leg at the knee joint (with support on two sticks and without support). 2) Swinging pendulum-like movements of the right (left) leg forward - backward from the skier’s IP stance with support on poles, body weight on the left (right) ski. 3) Moving in a sliding step with an emphasis on pushing off, alternately first with the right foot, then with the left foot (scooter) (Fig. 12). 4) Alternate kicks from the correct landing to a gentle rise of 2-3°. 5) Skating course at a slope of 2-3° and on the plain.

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Teaching aids: 1) imitation of divisions into two accounts. Starting position - the end of the push with the poles: on the count of “one” - a skier’s stance is assumed, the arms are slightly bent at the elbows and brought forward - the hands are at the level of the head (the poles are with their rings towards you); on the count of “two” - the starting position is assumed (Fig. 18).

Methodical instructions: the push begins with the body tilting (piling) on ​​the poles, that is, it is important to create a rigid system for transferring the pushing forces to the sliding skis (arms - torso - legs - skis) and ends with a sharp straightening of the arms. At the moment of indicating push-off with your hands, do not bend your legs at the knee joints.

Task 2. – teach the stroke technique in general and improve it.

Training aids: 1) Movement by simultaneous stepless movement down an incline of 2-3°. 2) The same on the plain. 3) Passing sections of 40 - 50 m at the same time without a step with a minimum number of push-offs with sticks. 4) Passing sections of 40 - 50 m at speed. 5) Movement with simultaneous stepless movement in various conditions.

Methodical instructions: at the beginning, perform the move slowly while controlling the boundary poses, beginning and ending the push with your hands. The task is carried out if there is a dense support for the sticks. As you master the move, include it as a competitive element.

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I.P. “one” “two”

Fig. 19. Simultaneous one-step stroke (high-speed version)

Task 1. – to teach students to coordinate the movements of their arms and legs.

Training aids: 1) Simulation of a simultaneous two-step move on divisions into three counts. From the starting position – end of the push with sticks; on the count of “one” - push with your left (right) foot, bring your hands with sticks forward in rings towards you; on the count of “two” - push with your right (left) foot, the lower ends of the sticks continue to move forward (with rings away from you); on the count of “three” - mark the push with sticks and place the pushing leg to the supporting leg (Fig. 20). 2) Continuous imitation of the move; 3) Movement with a simultaneous two-step move downhill.

Methodical instructions: learning to synchronously perform movements of the legs and arms is facilitated here, since students have mastered the simultaneous one-step move (high-speed version).

Task 2. – improve the stroke technique as a whole.

Means of improvement: 1) Movement with a simultaneous two-step move downhill; 2) The same on the plain; 3) The same on a gentle climb with different conditions of snow cover and at different speeds.

Methodological instructions: when improving the stroke technique, pay attention to the completeness of the kicks and arms, to the rhythm of the movements. When counting (one, two) should be pronounced more drawn out, (three) - shorter.

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Starting position “one” “two” “three”

Figure 24. Direct transition.

2.5. Transition training with rental

Transition from simultaneous moves to the alternate two-step move technique.

Task 1. Mastering the coordination of movements of the arms and legs.

Facilities:

1. Simulate transition movements in place. From the starting position - the end of the push with the hands in simultaneous moves. On the count of “one” - push with your left foot, the left stick is brought forward with the ring towards you, and the right stick is brought forward with the ring away from you. On the count of “two” - push with your right foot and left hand (the right stick takes the position with the ring facing you). As a result, a single-support sliding position is adopted, characteristic of the beginning of movement with an alternating two-step stroke (Fig. 25.).

2. The same on skis and with poles.

3. The same with sliding.

Methodical instructions: at the beginning of training, perform the transition in a “one-two” count, and then together on the ski track at a slope of 2-3 degrees.

Task 2. Studying the transition with rental in general and its improvement.

Facilities:

1. moving with a simultaneous one-step move (starting option), perform a rolling transition and continue moving with an alternating two-step move.

2. Perform a rolling transition after moving with a simultaneous stepless move.

3. After two to three cycles of a simultaneous one-step move (starting option), perform a transition with rolling and then, after completing two or three cycles of an alternating two-step move, perform a transition without a step to a simultaneous one-step move (starting option).

Methodical instructions: those involved in the transition with rolling should be taught, both from a push with the right foot, and also with the left foot.

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Starting position “one” “two”

Figure 25. Transition with rental

Conclusion.

A skier's technique includes more than 50 ways of skiing. Moreover, both beginners and skilled skiers gradually master the entire variety of movements, since the choice of method depends primarily on numerous external natural factors, among which the most significant for a skier are the terrain and the condition of the snow cover. The natural change in modes of movement disrupts the cyclical nature of motor activity. Thanks to the release from the tediously monotonous monotony of movements, skiing compares favorably with running, walking, swimming, rowing, skating, and cycling.

The technique of skiing is extremely dynamic. The endless process of technical improvement is aimed primarily at the economization of movements.

Technique training begins with preparatory exercises for mastering the snow environment, mastering ski equipment, the mechanisms of sliding and adhesion of skis to snow, coordination of swinging and pushing movements of the legs and arms in the conditions of a single biomechanical system (skier - skis - poles), the simplest safety rules during exercises by ski.

You can master perfect skiing technique only by skiing on snow.

Introduction

Explanatory note

Classification of classic ski moves and transitions from one move to another.

Classic ski training

1.1 Initial training methodology

1.2. Training in alternating two-step walking.

1.3. Training in simultaneous stepless walking.

1.4. Training in simultaneous one-step walking (high-speed version)

1.5. Training in simultaneous two-step walking

Learning to transition from one move to another in classic ski moves

2.1. Learning to transition without a step

2.2. One-step transition training.

2.3. Learning to transition with free hand movement

2.4 Direct transition training

2.5. Transition training with rental

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2. Ermakov skiing. Smolensk 1989

3. , Gross skier-racer. M: FiS 1971

4. Butin sports. Textbook for students of higher pedagogical educational institutions - M: Publishing Center "Academy" 2000.

5. Kudryavtsev sport. Textbook for technical schools of physical education. Ed. 2nd, revised, and additional. – M: FiS 1983

6. Basics of skiing technique. Tartu 1990

7. Ramenskaya training of a skier. – M: FiS 2000

8. Ramenskaya training of a skier. – M: Sport Academ Press 2001.