Skating technique: exercises, videos, basic mistakes. Skating skiing technique In what year did skating skiing appear?

Rice. 16. Simultaneous two-step skating move

In extracurricular work on skiing with teenagers and in youth sports schools, we can recommend studying skating moves. But it is important to remember that skating requires special physical training and strengthening of the ankle and knee joints.

Skating training takes place on a flat, wide, well-rolled training ground, but the snow should not be icy. The small top layer of snow must be stirred up so that the skier can push off with the edge of the ski.

First, schoolchildren, when moving along a ski track laid in an arc, try to push off with the inner edge of the outer (relative to the turning arc) ski.

The first exercises are performed without poles in one direction or another. Gradually, the angle of the ski to the side increases. It is better if the first attempts are made on a gentle slope or on a rollout after descending from a moderately steep slope. The main thing is to first gain speed (from a descent) or perform movements in easier conditions (down a gentle slope). The main attention is paid to pushing off with the edge of the ski.

Then they move on to studying the skating stroke as a whole, pushing off alternately with the right and left foot. During the first attempts, the angle of abduction of the ski toe should not be large; students seem to maintain the speed gained during the “take-off”. The main thing during these first attempts is to pay attention to the coordination of movements and pushing off with the inner edge of the ski.

At first, training takes place without sticks, which makes it easier to master the coordination of movements. Training is more successful if the site has a very gentle slope (here it is easier to maintain the speed of movement, even if the push has not yet been properly mastered). It is necessary to pay attention to the timely transfer of body weight to the sliding ski. Then the angle of abduction of the toe of the push ski increases. After mastering this method without sticks, schoolchildren try to move with sticks. First, with simultaneous pushes with sticks (this makes it easier for schoolchildren to master the coordination of movements), and then with alternating push-offs. You can vary the task - moving with one stick and swinging with the other hand and vice versa. When pushing off, you should also pay attention to the slight tilt and turn of the body in the direction of movement.

To more successfully master skating, before learning it on the snow, it is advisable to imitate all movements without skis. The simulation is performed both stepwise and jumping. Ts1ags (jumps) are performed forward - to the side with a low (creeping) trajectory of movements. In this case, you should pay attention to pushing off with the entire foot (side - inside), and not with the toe. The toe of the fly leg must turn slightly forward - to the side.

Unlike speed skaters, skiers perform movements in a higher position (the inclination of the body is much less). The arms also simulate pushing away (rather than swinging to the sides).

In deep ski conditions, this move is not applicable; it requires special preparation of the trails. The program of school winter holidays can include relay races and competitions on short segments, provided that they move by skating; this increases emotionality and arouses interest among students. Schoolchildren are quite capable of carefully preparing a short track for such holidays, and this can be done without the use of machines.

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

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

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

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

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

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

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

Organization of the study

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

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

Research results

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The reasons for this error may be:

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

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

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

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

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

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

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

Conclusion

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

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

Bibliography

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It is known that back in the 30s in our country, skating was used as a special preparatory exercise for studying and improving the technique of the classic alternating two-step move. Subsequently, it was widely used as a lead-in exercise when teaching single-support sliding, pushing off with a leg, developing the ability to maintain balance, etc. In addition, skating was used to study and improve the technique of turns by stepping, both without pushing off with the hands and with pushing off. The use of special machines in the preparation of tracks for competitions and the new requirements of the technical committee of the International Ski Federation (FIS) have necessitated the rapid re-equipment of ski racers with inventory and equipment. At the 1974 World Championships, plastic skis appeared, which were significantly superior to the perfect Järvinen skis (Finland), made of wood.

The preparation and lubrication of plastic skis have fundamentally changed, paraffins have appeared for lubricating racing skis, weltless sock boots with fastenings of a new design, conical poles with a center of gravity close to the handle, skier's clothing has changed, etc. Thanks to all this, in the 70s The technical equipment of cross-country skiing has sharply improved and the speed of movement has increased.
The high speeds characteristic of cross-country skiing have raised new challenges in the training of athletes. The requirements for the technical, tactical, physical and psychological preparedness of cross-country skiers have increased. All this forced specialist trainers and athletes to persistently search for effective ways to increase the speed of movement in cross-country skiing based on improving the training process.

These searches led in the early 80s to the use of semi-skating by athletes on certain sections of the route, especially under good sliding conditions.
The half-skate move also performed well at the XIV Winter Olympic Games in Sarajevo. However, athletes used this move only on certain, mostly flat, sections of the route. At the same time, they covered the middle of the ski with holding ointment, and the toe and heel parts with paraffin.

A true innovation was the use of skating as the main means of movement in cross-country skiing at the World Championships in Seefeld (1985), when for the first time most athletes simultaneously refused to lubricate skis with holding ointments and used only paraffins. This practically excluded the use of traditional methods of movement, except for simultaneous stepless movement. Therefore, we can say with confidence that the 1985 World Championships will go down in the history of the development of skiing due to the emergence of a new type of cross-country skiing. The first world champion in this type of cross-country skiing was the Swede, Gunde Swan, who demonstrated high skill in skating techniques.

The 1985 World Championships and subsequent cross-country skiing competitions convincingly proved the superiority of skating methods of movement over traditional ones, calling into question the feasibility of further development of traditional moves that have served humanity for centuries.

However, traditional methods of skiing are inferior to skating only in the speed shown on specially prepared tracks, but in other respects they are superior to them. In particular, this refers to the practical significance, accessibility, and mass character of traditional skiing.
Therefore, in accordance with the decision of the Congress of the International Ski Federation, two styles of movement are allowed in cross-country skiing competitions:
classic (traditional) and free, involving the use of skating moves. .

In all international competitions, classic style races began to be held for men at distances of 16 and 30 km and women at distances of 5 and 10 km, free style - relay 4 x 10 km and races for 50 km for men and relay 4 x 5 km and races for 20 km for women.

This has created new problems in determining the training strategy for athletes: whether to prepare them for participation in two types of cross-country skiing or to focus on training in one of the types of cross-country skiing, not to mention a specific distance (for example, a relay or marathon freestyle). These problems face not only the athletes, but also each national team. It is known, for example, that the ski racers of the GDR, taking into account their capabilities, when preparing for the Winter Olympic Games in Calgary, focused only on free style.

Thus, ski moves are classified into classic and skating.
In skating moves, five main methods should be distinguished: half-skate, skating without pushing off with hands (with swings and without swings), simultaneous one-step, simultaneous two-step, alternating.

Sometimes other skating moves are used, for example half-skating without pushing off with your hands. During a race, a skier has to change moves quite often depending on the terrain, sliding conditions, direction of movement and many other factors. At the same time, he uses various methods of transition from one move to another.

Freestyle skiing quickly became popular, especially among young people, as the fastest way to travel, little dependent on the vagaries of the weather.
Biathletes and combined athletes immediately switched to skating methods of movement. There is a danger of heavy loads on the joints associated with the peculiarities of the skating technique. But it should not be exaggerated. It is necessary, as in all sports, to strictly observe all methodological principles of training an athlete, especially in childhood, paying special attention to special physical training.

The focus on versatile ski training with an emphasis on classical ski training in children and youth is not always interpreted correctly by experts. When preparing in childhood and adolescence for both types of cross-country skiing, the growth of sports and technical results, especially of young athletes, in both types can significantly slow down. The results of the analysis of skating techniques and the generalization of practical experience indicate the need for special technical-tactical, physical and psychological preparation for freestyle racing for both beginners and highly qualified athletes. This is consistent with general theoretical principles about early specialization, embodied in practice in many sports.

Issues of early specialization in cross-country skiing should be resolved, as a rule, at the selection stage or in initial training groups, taking into account the athlete’s predisposition to the classical or skating style, but they can be resolved at a later time.

Early specialization does not exclude, but, on the contrary, presupposes targeted, versatile training. It allows you to create a reliable foundation for improving the general and special physical fitness of a skier-racer. At the same time, the training means used in mastering the classical style should take a certain place in the general program of preparation for freestyle races and, conversely, the training means used in studying and improving skating techniques should be used in order to increase the efficiency of the training process in preparation for the classical ones. style.

The skating technique places great demands on special physical fitness, coordination of movements, and the ability to maintain dynamic balance. It is better to develop and improve these qualities from childhood.

Source: ski-life.ru

I won’t lie for a year, I don’t remember. Gunde Svan killed everyone, and after him came the “horse”1

good to flood

Margarita, I completely agree with you. That’s why he’s so evil!;-Yu

Class!!! RB is “pulled” exclusively by the Ladies, but the men, as always, get dirty! We have no time to delay. Just like in life, a woman thinks about what to feed her child, and men think about where and why the mammoths disappeared.

Denis Vladimirovich: God willing. I hope the “wind of change” will only blow away the husks.

orgehovskya ekaterina: I read your comment with pleasure, thank you. He also raised the problem of the development of the domestic skate many times in his comments. I hope they will change something.

Reply on skisport.ru: On the issue of skating. Nikolay Lopukhov The Olympic Games took place in Vancouver, and their results were disappointing, so now all the thoughts and aspirations of athletes, coaches, and leaders are connected with the next Olympic Games, which will be held in our country - in Sochi . Huge amounts of money are being allocated to prepare for the Games and teams are being created. I currently work in one of these teams – the Moscow biathlon team “Sochi-2014”. During this period, a huge number of organizational issues are being resolved, and how we perform in Sochi depends on how they are resolved. Therefore, as a practicing coach, I would like to express my point of view on some aspects of the development of winter sports: cross-country skiing and racing training in biathlon and combined events. Recently, Soviet Sport published an article by Vladimir Gomelsky, in which he discusses the role of coaches in sports. Of course, we remember that people like Karpol, Tarasov, Chernyshov, etc. played a huge role in their sports. But now most coaches have abandoned the progressive Soviet system in which they worked. Why? Yes, because there was no transfer of experience from those times to our times. Take, for example, the words of Sergei Kushchenko that they want to invite a foreign skating specialist. And indeed there is some truth to this, because both in cross-country skiing and biathlon we have lost our leading positions in this style of movement. This, of course, is a shame, because I am one of those coaches who created the skating system in our country in 1985. Then we analyzed the movements of the world's leading athletes who won in speed skating, such as Gunde Swan, Maurillo de Zolt and others. And based on the developments of Hans Hansovich Gross, who created a system of the classical style, decomposed it into phases and components, we created the same system for the skating style, and came up with a large number of training exercises. And indeed, by training girls such as Larisa Lazutina, Anfisa Reztsova, Lyubov Egorova, Nina Gavrilyuk and others, I did a lot of work in this direction. Naturally, we used video a lot and conducted classes to improve the technique. Also, as I already mentioned, a number of unique exercises have been developed to improve skating technique. Here are just a few of them: 1. Skate imitation. This is a continuous simulation similar to the traditional classical simulation that is now used by both skiers and biathletes. It allows you to do the same job, but taking into account the features of the skating style. 2. Skate skiing. The athlete puts on alpine skis and boots, but takes racing poles and moves with a skate. The essence of the exercise is that the ski boot prevents unnecessary bending of the leg at the joints, firmly fixing them. This exercise removes the active straightening of the supporting leg in the free sliding phase. 3. Playing rugby on skis. Athletes take bad skis, go out onto a snowy clearing, where they are given two balls. The exercise perfectly develops skiing agility, technique and coordination of movements. 4. “Catch-up” on alpine skiing. Impromptu games, relay races on the slopes. Exercises improve ski training, diversify the training process well and contribute to the development of ski dexterity. It is also important to remember how we trained then. We ended the season on the twentieth of April. After the 50 and 70 km marathon races, we stayed for a two-week cooldown. We went cross-country and alpine skiing, improved our technique, went to the pool and gym, and prepared our muscular system for the next season. This was followed by a 10-day break, after which we went to a training camp in Kamchatka or Apatity, where we trained in the mountains on snow. That is, at the end of April we worked on the equipment, and already in mid-May we repeated special training, as the Norwegians and Finns do now, who ski in the snow in the fjords in May. For example, the same great Bjoerndalen, when asked a question about rest, answered that he rests only two weeks a year. And for our athletes at the moment, rest sometimes lasts up to two months, which negatively affects sports results in the future. At that time we rested, simply introducing other means of preparation, changing the rhythm of training activities. In August-September we went to the glacier for two weeks to improve our technology. That is, the ideology was that we conducted year-round training, which included blocks of special training. We didn’t just ride in the snow, but conducted special classes to improve movement techniques, including skating. And those girls who later became heroes of Russia managed to surpass in technique the then leaders of world skiing, such as Aunli, Nykkelmo, etc. I worked with the girls for several years, but later I could not find a common language with the then head coaches of the team, Ivanov and Bystrov. The fact is that I was still a very young man then, but I came up with some new ideas. And these great trainers put the seven-day microcycle at the forefront, and a step to the left, a step to the right of it were already considered a methodological error. Valentin Samokhin, who later mentored Prokurorov and Smirnov, and I worked in the Druzhba youth team. Then, for example, in June we went to train in Germany, and the Germans came to us in November in Apatity: that is, there was an exchange. And during that period of time we learned a lot from the Germans in organizational and methodological work. For example, the now fashionable creatine-phosphate training was unknown to anyone in the USSR at that time. I was the first to use them under the name “Multi-Remote”. This is 20-30 times of 10-15 seconds of acceleration on roller skates or in simulation with a rest pause of 3 minutes. We also borrowed from the Germans speed-strength training on roller skis, circuit training and much more. But Ivanov and Bystrov were great coaches at that time: they had Kulakov, and Smetanina, and Savelyev, and Bazhukov, and many, many others. But life has shown that novelty still takes its toll, and now all this has already become the norm. But due to the contradictions that arose, I then had to continue my coaching path in Korea, which I talked about in detail in my direct line. What conclusions follow from this? Firstly, now we really need the right methodological concept. It is necessary to hold a seminar for all winter sports with the involvement of Russian and, possibly, foreign specialists in order to create a methodology for improving skating style techniques. The fact is that simply inviting a foreign coach will not give anything, because technique is focused on children's and youth sports. If at a young age you do not teach an athlete the correct movements, then in adulthood it will be very, very difficult to do this. That is, we need to train trainers, but I don’t remember that we have held at least one methodological seminar over the last decade. Most coaches are not able to do a frame-by-frame analysis of the periods and phases of skiing technique and point out errors. As for biathlon coaches, they do a lot of work, but they are simply physically unable to be at the line and on the track at the same time. All reports, both in cross-country skiing and in biathlon, come down to listing numbers. These are reports for the sake of reporting, but in methodological terms, I think we are a little behind. We have extensive experience as senior coaches, a good methodological basis, but it is necessary to create a common concept of training and preparation for cross-country skiing and biathlon and put it at the forefront. The direction in which skating is now developing in our country scares me. I think that the vision of technology that Yuri Viktorovich Borodavko, and after him other coaches, including those of national teams, offers his athletes is not entirely correct. The fact is that in the free sliding phase you cannot actively straighten the supporting leg (double squat), and many coaches teach their athletes this. This, in my opinion, is a deep mistake that takes hold in our country in the summer, and not all athletes can get rid of it during the competitive period. That is, there are problems, and these problems are very relevant, because in skating we are lagging behind. The solution is quite simple: you need to film, analyze and come to general conclusions. But for this you need to hold a general seminar. I myself am ready to hold it even now if it is organized by the sports committee. I also consider it necessary to note one big omission - the absence of a ski and biathlon center in Moscow and the Moscow region. The fact is that now, during the inter-training period, athletes simply have nowhere to train. In the vicinity of Moscow, a biathlete cannot conduct basic complex training. I know that such complexes were going to be built in Odintsovo, in Pushkino, but, unfortunately, they are still there.

The skating technique places great demands on special physical fitness, coordination of movements, and the ability to maintain dynamic balance.

• Half-skate move
• Double-step skating
• Simultaneous one-step skating move
• Alternating skating
• Skating without hand push-off

Half-skate move

Half-skate move- one of the most effective ways to travel on skis. Using it allows you to develop high speed. This move is used on flat areas, gentle ascents and descents, when moving in an arc. It requires a ski track that would provide the correct direction for the skier to slide when skating with his foot.

The stroke cycle consists of simultaneous push-off with the hands, push-off with the foot using a sliding stop, and free single-support sliding.
During a cycle, a skier covers 4-9 m in 0.8-1.2 s at an average speed of 4.5-8.5 m/s. The pace of the stroke is 50-75 cycles per minute, the time of pushing off with the foot is 0.25-0.50 s. hands - 0.25-0.44 s.

It is advisable to begin the phase analysis of movements in the stroke cycle from the moment the push-off with the foot ends. The principle of identifying phases in the stroke cycle is based on the time characteristics of repulsion with legs, arms and free sliding.
The half-skate cycle includes four phases: free single-support sliding, sliding with push-off with the hands, sliding on two skis with simultaneous push-off with the leg and hands, sliding on two skis with push-off with the leg.
Phase 1 - free single-support sliding (on the right ski). It begins from the moment you finish pushing off with your foot and continues until you place your poles on the snow. The duration of the phase is 0.4-0.8 s.

At the beginning of the phase, the projection of the skier’s center of body mass (c.c.m.t.) is located somewhat posteriorly and laterally in relation to the foot of the supporting leg. During the sliding process, the supporting leg and torso smoothly straighten, the arms remain in the extreme rear position (hover), the swing leg freely rises up and to the side.

During free single-support sliding of the p.c. The skier's m.t. moves from a rear-side position in relation to the support to the front of the table. This ensures gliding on a flat ski. Finishing the free slide on an almost straight supporting leg, the skier begins to tilt his torso, move his fly leg forward and to the side and places his poles on the snow. He places the right stick at an angle of about 70°, the left one at an angle of 80°. A different inclination of the poles is necessary to place them on the support at the same distance (in front) from the foot of the supporting leg, since by this time the body is somewhat rotated around its own axis towards the pushing leg.

In phase 1 you should strive to smoothly but almost completely straighten the supporting leg, while maintaining a slight tilt of the torso. Thanks to this, the muscles of the supporting leg and torso relax before the upcoming work.
The described actions complete the preparation for performing the main work efforts aimed at increasing the skier’s speed of movement.

Phase 2- sliding on the right ski with push-off with both hands. It begins with placing the poles on the snow and continues until the left ski is placed on it. The duration of the phase is 0.06-0.09 s.

The skier pushes off with his hands due to the active tilt of the torso, the position of his hands does not change. With the swing leg slightly bent at the knee joint, he lunges forward and to the side and places the skis on the snow at an angle of 16-24° to the direction of movement, the heels of the skis are placed crosswise, the supporting right leg begins to bend. The higher the speed, the smaller the angle of placing the ski on the snow.

Phase 3- sliding on two skis with pushing off with the left leg and hands. It begins with placing the left ski on the snow and continues until the poles come off the support. The duration of the phase is 0.19-0.24 s. In this phase of the half-skate stroke, pushing off with the leg is fundamentally different from pushing off not only in classical, but also in all other skating moves, since at first the skier does not straighten, but bends the pushing leg. This requires dividing the kicking action into two sub-phases.

Subphase 1- sliding on two skis with pushing off with the left leg (abducting it) while bending at the hip. knee, ankle joints and simultaneous push-off with hands. The duration of the subphase is 0.16-0.19 s.

In subphase 1, the skier continues to actively tilt his torso up to 30-35° to the horizon, pushes off with his arms, straightening them at the shoulder and elbow joints. Pushing off with his hands, he sits down on the supporting (right) leg, bending it at the knee joint at an angle of 130-135°, at the hip joint at an angle of 80-90°, which makes it possible to reduce the pressure of the body weight on the sliding ski and make it easier to push off with the hands.
Active movement of body weight from the supporting leg to the pushing leg is extremely necessary not only to reduce the load on the muscles when bending the supporting leg, but also to increase the push-off force by abduction, as well as to ensure effective push-off by the leg when extending it in subsequent phases.

Subphase 2- sliding on two skis with abduction-extension of the pushing leg and pushing off with the hands. Its duration is 0.03-0.06 s.
At this time, the skier finishes pushing off with his hands, continues pushing off by abducting his left leg and begins to extend it at the hip joint. The supporting leg remains bent at the hip, knee and ankle joints, it ends by tilting it to the left and moving the body weight to the pushing leg, the torso is tilted forward.

Phase 4- sliding on two skis with push-off by abduction and extension of the left leg - begins after the end of push-off with the hands and ends with the lifting of the left ski from the snow. The duration of the phase is 0.08-0.22 s.
In this phase, the push-off ends with abduction and active extension of the left leg at the hip, knee and ankle joints while sliding the left ski on the inside edge. The supporting leg remains bent at this time. The torso begins to smoothly straighten, the arms, by inertia, continue their relaxed movement back and up.

The effectiveness of completing a push-off with the leg also depends on the position of the supporting leg. The more the supporting leg is bent, the smaller the repulsion angle and the greater the horizontal component of the pushing force. However, muscle tension increases sharply due to the need to maintain body weight on the bent supporting leg.

Double-step skating

Phase 1- sliding on the left ski with pushing off with the right hand - begins after pushing off with the right foot and ends with the right stick breaking away from the support. The duration of the phase is 0.12-0.15 s.

While sliding, the skier begins to smoothly straighten the supporting (left) leg at the knee and hip joints. The skier, gradually bending it at the knee and hip joints and at the same time holding the ski at the same angle to the main direction of movement, pulls it towards the supporting leg. P. c. The skier's m.t. begins to move to the front of the foot of the supporting leg.

Phase 2- sliding on the left ski with pushing off with the left foot. Free single-support sliding on the right ski, sliding with simultaneous push-off with the hands, sliding with simultaneous push-off with the hands and leg (right), sliding with push-off with the right foot.

When overcoming climbs in the cycle of this move, the following phases are distinguished: free single-support sliding, sliding on the left ski with pushing off with the left foot, sliding on the left ski with pushing off with the left leg and hands (arm), sliding on the right ski with simultaneous pushing off with the hands, sliding on the right skiing with pushing off with the right leg and hands (arm), sliding on the right ski with pushing off with the right leg.

Simultaneous one-step skating move

This move is the most difficult in terms of coordination. since with each sliding step, extension of the pushing leg is accompanied by tilting of the torso and pushing off with the hands.
It is advisable to begin the analysis of the movements of the stroke cycle from the moment the push-off with the foot ends.

The stroke cycle consists of two sliding steps. Each step includes a push-off with the leg (right or left), a simultaneous push-off with the arms, and a single-support slide. Having completed the cycle, the skier covers 6-15 m on the plain and 4-10 m on the uphills in 1.2-2 s. at an average speed of 3.5-8.5 m/s. The pace of the stroke is 30-50 cycles per minute, the time of pushing off with the foot is 0.25-0.45 s. hands - 0.25-0.40 s.

When moving on the plain and on gentle slopes, the cycle distinguishes four phases (in one sliding step):
free single-support sliding, sliding with simultaneous push-off with the hands, slide with simultaneous push-off with the leg and hands, sliding with push-off with the leg.

With increasing steepness of the climb, the phase structure of the stroke changes somewhat. Under these conditions, pushing off with the hands begins almost simultaneously with pushing off with the leg, and three phases are distinguished in the stroke cycle: free single-support sliding, sliding with simultaneous pushing off with the leg and hands, sliding with pushing off with the leg.

Alternating skating

Alternating skating used on slopes of great steepness (more than 8°), as well as with soft ski tracks and poor sliding conditions on less steep slopes. Although this move is the least fast, its importance cannot be underestimated.
The stroke cycle consists of two sliding steps, during which the skier pushes off with his hands twice alternately.

Cycle length 3-4.5 m. Duration - 0.8-1.15 s. the average speed in the cycle is 3.5-5 m/s. stroke rate 55-75 cycles per 1 min. foot push-off time - 0.2-0.3 s. by hand - 0.25-0.35 s.

Depending on the steepness of the climbs, the pace of movement, and technical skill, athletes use two options for alternating skating.
In the first variant, the end of the push-off with the hand coincides with the beginning of the push-off with the foot, and more often the efforts of the hand and the foot are superimposed. With this option, the speed is maintained by the frequency of steps while shortening the sliding step. This stroke option is used on steep climbs, in poor sliding conditions, and in cases of physical fatigue, when the athlete cannot push off powerfully enough.
In the second option, there is a phase of free single-support sliding (after pushing off with the hand and before pushing off with the foot).
Let's consider the sequence of movements in the first version of the alternating skating stroke.

Phase 1- sliding on the left ski with pushing off with the right hand - begins with the right ski lifting off the snow and continues until the fly (right) leg moves forward and to the side. The duration of the phase is 0.16-0.21 s.
Sliding in this phase is supported by active extension of the right arm in the shoulder and elbow joints, as well as a slight (2-3°) tilt of the torso. When sliding, the skier extends the supporting (left) leg at the knee joint by 24-28°, at the hip joint by 20-24°, and tilts the shin by 7-10°,
The rider pulls the swing (right) leg together with the ski towards the supporting leg, gradually bending it at the knee joint. In this case, the angle between the ski and the direction of movement does not change, the heel of the foot is brought to the supporting leg. In this phase, the skier continues to bring his left arm forward, gradually bending it at the elbow joint, raising his hand almost to shoulder level.

Phase 2- sliding on the left ski with pushing off with the left leg and right hand - begins with moving the fly (right) leg forward and to the side and ends with the right stick being lifted off the support. The duration of the phase is 0.03-0.09 s.
When, as a result of the active movement of the fly (right) leg forward and to the side, the skier’s feet come as close as possible, he begins to push off with his left leg, first extending it at the hip joint. At the same time, the skier finishes pushing off with his right hand, and continues to bring his left hand forward.

Phase 3- sliding on the left ski with pushing off with the left foot (0.18-0.23 s) - begins with the right stick being lifted off the support and ends with the left stick being placed.
The skier continues to push off with his left leg, extending it at the hip and knee joints (he straightens his torso by 2-3°). The skier moves the swing leg, bent at the knee almost to a right angle, forward and to the side. At the same time, he finishes extending his left hand and places the stick on the support at an acute angle, and after pushing off, he begins to move his right hand down and forward. At the end of this phase, the skier places the swing (right) foot on the snow at an angle of 16-24° to the direction of movement.

Phase 4- sliding on two skis with pushing off with the left leg and the same hand - begins with placing the stick on the support and ends with the lifting of the left ski from the snow. The duration of the phase is -0.09-0.16 s.
The skier continues to extend the pushing (left) leg at the hip and knee joints, and extending it at the ankle joint ends the push-off.
With the end of pushing off with the left foot and lifting it off the snow, the second sliding step in the stroke cycle begins, the movements in which are the same as in the first step.

Skating without hand push-off

Two variants of this move are used: with swings and without swings.
In both variants, the stroke cycle consists of two sliding steps, during which two alternating kicks are performed, and includes two phases characteristic of each step - free single-support sliding and sliding with kicking.

Cycle length - 6-9 m. Duration - 0.7-1.0 s, average speed in the cycle - 6-10 m/s, speed - 60-85 cycles per minute.

Phase 1- free single-support sliding on the right ski - begins after pushing off with the left leg and continues until the left (flight) leg is moved forward and to the side. The duration of the phase is 0.18-0.25 s.

At the beginning of the phase, the skier's supporting leg is bent at the hip joint at an angle of 97-103°, at the knee - at an angle of 72-78°, at the ankle - 67-73°, the torso is tilted at an angle of 30-45° (to the horizontal), the left arm, holding the stick in a horizontal position, lowered in front, the right one (on the side) holds the stick with a ring at the back - at the top.
Having pushed off with his left leg, the skier bends it at the knee joint and pulls it towards the supporting leg. At the same time p.c. The skier's m.t. moves to the front of the foot of the supporting leg from a rear-side position in relation to the support. The almost straight left hand, together with the stick, moves back to the knees in this phase, the right hand moves forward. Towards the end of the phase, both hands move towards the legs of the same name and each other and lower to the knees.

Phase 2- sliding on the right ski with pushing off with the same leg - begins from the moment the fly (left) leg moves forward and to the side and ends with the right ski lifting off the snow. The duration of the phase is 0.19-0.25 s. When sliding on the right ski in this phase, the swing (left) leg moves forward and sideways at an angle of 10-14° to the direction of movement. In this case, the projection of the skier’s body weight shifts towards the movement of the swing leg.

Skating without arm swings, as well as with swings, is used under good sliding conditions on the plain, gentle slopes and when accelerating on steeper slopes, when the speed is above 7 m/s.

A low stance and a stationary position of the arms in front of the chest at high speeds of movement reduce the force of air resistance. This move is economical due to its small windage, long glide length, and low rate of movement.
Cycle length - 7-12 m, duration - 0.9-1.4 s, average speed in the cycle - 6-9 m/s, rate - 42-66 cycles per minute.