You already know what methods of walking and skiing there are. Now we need to polish these methods and achieve their confident implementation. The most popular among skiers is the “alternating stroke”. Starting the movement with the right leg, it is pushed forward. To make the step springy and elastic, the leg is bent at the knee. At the same time they bring forward and left hand with a stick. To move forward, you need to push off with your left foot and a stick held in your right hand. By tilting the torso slightly forward, the weight of the body is transferred to the right leg and glides on the right ski, pointed forward.

The next moment, the left leg is pulled towards the right and sent forward, the stick is pulled out of the snow with the right hand and also carried forward. This creates continuity of movement. Of course, at first all this does not work out so coherently and clearly, but the task of a novice skier is to perform all the movements correctly. Only after all the movements become clear and the techniques are performed confidently, you can move on to the next stage of training - running at speed.

Not everything comes easy right away. Many beginner skiers find it difficult to achieve glide on a ski pushed forward. They want to quickly pull up the other leg and start the next step. Because of such haste, the steps are short and the skis glide poorly. You look at such an impatient skier and see how much effort he wastes: he makes movements quickly, but walks slowly.

Approximately the same difficulties arise when pushing with a stick. Experienced skiers are in no hurry to pull the pole out of the snow. They leave their hand far behind and from this position make a movement that completes the push with the stick.

When observing skilled athletes, it is useful to observe how they smoothly and at the same time quickly move their leg forward, how they transfer their body weight from one leg to the other and, finally, how they push off with the poles. First-class athletes and masters of sports move quickly. For example, it is not difficult for them to run 10 kilometers on good snow in 32-35 minutes.

In addition to the alternating move, there is also the so-called simultaneous move. We already said at the beginning that this move got its name because when using it, both sticks are pushed off at the same time.

The simultaneous move has several varieties - one-step, two-step, three-step. You can use a simultaneous move without taking steps, but this is done only in cases where very good gliding on the snow or a ski track going downhill allows you to maintain high speed using only pushes of sticks. They also move at the same time when the skier hits an icy section of the ski track or snow.

The simultaneous move is used when walking on gentle slopes, on a plain or slightly rough terrain. Using a stepless move, the skier pushes off sharply with both poles, strongly tilting his body forward. In this case, the hands should be sent as far behind the body as possible. At the end of the push, the poles are brought forward, the body slowly straightens, and almost immediately the skier begins the next movement. In addition to descents, stepless simultaneous running is used during general starts at relay competitions, at the start of the first stage, and on unrolled or icy sections of the route.

One-step move techniques are somewhat more complicated. The skier takes a step and throws both poles forward. This is followed by a vigorous push with both sticks. In this case, the body leans forward strongly. The skier takes the next step with the other foot. Thus, steps with the right and left legs are taken alternately, and the load is equally distributed on both legs, which saves energy.

Two-step or three-step moves differ from one-step moves in the number of steps preceding the moment of repulsion. The more steps you take, the shorter they are. Multi-step simultaneous moves are used for good gliding on deep snow, when it is not possible to quickly run with an alternating move or a single-step move. Sometimes tired athletes switch to multi-step simultaneous moves. In this way, they give the opportunity to rest the muscles, which had previously worked a lot when walking in alternating strokes.

Behind last years simultaneous moves have become less popular than they were 15-20 years ago, but many skiers still use them.

We briefly talked about two of the most important technical techniques in cross-country skiing. Their further improvement - and it is absolutely necessary - is achieved through practical exercises.

When learning how to ski, we must not forget about other techniques. You need to try to overcome the climbs several times, using a “ladder”, “herringbone”, or an oblique climb. If something doesn’t work out, you need to repeat it several more times. Such persistence develops strong-willed qualities.

Since not everything works out equally well, you need to devote more time to what turns out worse. Over time, all the skier’s movements are automated, and this greatly facilitates his actions both during a walk and during competitions.

To compete means to measure your strength with your comrades and girlfriends. Of course, in martial arts, the one who is better prepared will always have an advantage. In running and skiing, the main role is played by the speed of movement and the ability to maintain this speed throughout the entire distance. They devote most of their training time to developing these qualities.

We have already talked about the need to ski as often as possible. Many people who love skiing manage to go for walks and even practice skiing almost every day. In the evenings they can be seen on the alleys of parks and in suburban groves. When frost stops the rivers and lakes and they are covered with ice and snow, skiers use them for walks. Large courtyards and stadiums, where there is enough snow around the skating rinks, are suitable for this purpose. In short, if you wish, you can find a place for walking and studying. Of course, such skiing does not bring as much pleasure as a country walk, but it has great benefits both for strengthening skiing skills and for health.

You can train before competitions in any conditions. This is how Dynamo Moscow prepared for the competition. Several years ago, the winter was unlucky for skiers: cold weather set in, but there was almost no snow. The athletes had to prepare for competitions, but there was no snow. It was possible to go jogging without skiing, but; running does not compensate for the lack of ski training. And so Dynamo Moscow found a way out. They found a small area where there was snow, and organized training there. The skiers walked quickly to one side of the intended area and returned slowly. They repeated this several times. The idea turned out to be successful, and the Dynamo athletes were able to prepare well for participation in competitions for the national championship.

You can follow the example of Dynamo in any winter, just find a snowy area, lay a ski track on it and run along it four or five times in each direction. After some time, the number of runs can be increased.

We have already said that speed differs sharply from haste, and for beginner skiers these concepts are often confused. In order not to lose the rhythm and not get off track, you need to carefully monitor the smoothness and precision of your movements.

It is very important to correctly calculate your strength. It is not uncommon to see in competitions how recent leaders, who so cheerfully led the race, barely trudge to the finish line. They were let down by poor calculation of forces and, as a rule, too fast start of the run. In winter Olympic Games, held in 1960 in Squaw Valley, a small resort town in America, such an incident occurred. The women's 3X5 kilometer relay race started. In a team Soviet Union An experienced Muscovite athlete Radya Eroshina ran in the first stage. At the starter’s signal, all the skiers rushed forward, and Eroshina managed to take the best position before the others. It seemed that the team's success was guaranteed, especially since even stronger athletes took up the baton from it. But something unexpected happened. Eroshina, obviously wanting to achieve even greater superiority over her rivals, suddenly hurried. One wrong move and she lost her rhythm and fell, entangled in her own skis. Athletes from Sweden and Finland took advantage of this. Only one minute was lost to get up and start running again, but this minute was enough to lose the competition, and with it the high reward - the Olympic gold medals.

In addition to speed, a skier needs endurance. This quality can be developed in yourself in different ways. We recommend, for example, to walk a distance greater than the length of the distance at which you will compete. However, it is most correct to develop speed and endurance at the same time.

This is not difficult to do. During training and on walks, from time to time you need to increase the speed on various sections: on the rise, on a flat section, on long and gentle descents. This change in rhythm of movement enlivens the workout. Such sudden accelerations during training are especially interesting in cases where you are not going alone, but with friends or random fellow travelers, of whom there are always enough on the ski track.

The human body adapts well to any working conditions. Each time it becomes easier and easier to bear various loads. The point of training is to accustom the body to work in a wide variety of conditions. A well-trained athlete is not afraid of any distance, no matter how difficult their profile is. In competitions it often happens that not only the one who is good at skiing techniques wins, but also the one who is better physically prepared.

What do ski lovers need to learn above all? Movement technique, clearly worked out rhythm? All these are, of course, significant points in ski training, but perhaps equally important is to learn how to... fall correctly. Most often, a fall occurs on the side. To fall correctly (with a soft, smooth movement), you need to learn to quickly bend your legs and bring your pelvis closer to your heels as quickly as possible. Under no circumstances should you put your hands in the direction of the fall. You need to fall on your hip and side (and, if possible, a little on your back). If you have to fall backwards, try to land on your pelvis and roll onto your back. Don't forget to move your arms to the side or slightly forward.
The most dangerous thing is to fall forward. In this case, you cannot do without moving your arms in front of you, and they should be half-bent, because when they come into contact with the ground, under the weight of the body and by inertia, the arms continue tense bending and thus, to some extent, absorb the fall. The most dangerous direct fall should be avoided. A side fall is less dangerous. When falling, the sticks must be spread apart.
If during the descent you suddenly encounter an obstacle that cannot be avoided, you can use a deliberate fall. To do this, you need to sit lower on your skis and, as if sitting down on the snow, fall to the side, back, and immediately put your skis perpendicular.

Ways of skiing

On a flat track and on gentle slopes, it is best to move alternately two-step move. The cycle of this move consists of two sliding steps and two alternating pushes with sticks. Push off with your right foot and glide on your left ski. At the same time, the right hand with a stick is in front. Then they change the leg and arm.
When sliding, lower the stick onto the snow and push with your hand, while simultaneously moving forward with a swinging movement the leg and arm remaining after the push from behind. When this leg approaches the one on which the emphasis is placed, straighten it at the knee and move the foot forward a little. After stopping, the skis squat on the right leg, and at the same time continue to take off right hand with a stick forward, and the other stick repulsed. Bringing your left leg forward, transfer your body weight to it. After pushing off with the left leg, the body weight is completely transferred to the right leg. They slide on it. The movements are repeated in the same sequence.
Possible walking mistakes: a move on straight legs, a push with the leg up, which creates a bouncing move, the absence of a push with the leg gives the move a “stepping” character, frequent loss balance, the tension of the torso associated with general tension and stiffness leads to weak pushes with the legs and arms, loss of balance and tense carrying of the stick with a straight hand forward - to the side, an unfinished push with the stick.
When moving through bushes, with poor gliding and loose snow, when most of the load falls on the legs, and the poles do not receive sufficient support, it is recommended to use alternating four-step move, in which two alternating pushes with sticks are made for four sliding steps.
Simultaneous methods are used for good gliding and to relax the leg muscles. On a well-groomed ski track, on gentle slopes, skiers move using a simultaneous stepless move, pushing off with both poles at once. A strong push, another push, another and another - and the skier glides smoothly down the slope. During this move, you should move your arms with sticks as far back as possible and tilt your torso forward.
At simultaneous one-step move Before pushing off with sticks, take one sliding step with your left foot. Pushing off with sticks, place your right foot next to your left. Next - step with your right foot and push with sticks. Then slide on both skis and so on alternately with the left and right foot. The hand movements are the same as during a stepless move.
Especially used for speed running simultaneous two-step stroke: The skier takes a sliding step with his right foot and at the same time carries his poles far forward. Then, starting to step with his left foot, he still does not lower the poles onto the snow. Only when the left leg comes forward does he lean on the sticks and push off with both hands. With this move, for one push with the sticks there are two incomplete sliding steps. The poles need to be stuck into the snow at the level of the socks. Don't lean too far forward or lean on them.

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 alternate. 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.

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Skiing technique

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 alternate. 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.

Alternating two-step stroke

The cycle of movements in an alternating two-step move consists of two sliding steps and alternating push-offs with sticks for each step. Before moving on to a description of the technique as a whole and the methodology for teaching this move, it is necessary to give a biomechanical analysis of the five main phases of the cycle. The pictures show the skier's positions at the beginning and end of each phase.

1st phase - free sliding (Fig. 1). The main task is to reduce the possible loss of speed and prepare for repulsion with a stick. In this phase, it is very important to reduce the friction force of the skis on the snow, give the muscles a rest, and not prolong the gliding time.
rice. 1

2nd phase - sliding with straightening of the supporting leg (Fig. 2). The main task is to increase the sliding speed. For this purpose, it is very important, when pushing off with a stick, to engage the more powerful muscles of the torso, ensure a rigid transfer of forces to the sliding ski and prepare for sitting down on the supporting leg.

Rice. 2

3rd phase - sliding with a squat (Fig. 3). In this phase, it is very important to quickly stop the sliding ski, speed up the sit-down, ensure high speed swing movements of the arm and leg, and speed up the roll.

Rice. 3

4th phase - lunge with squat (Fig. 4). The main thing is to ensure maximum speed lunge and complete a squat to effectively finish the kick.

Rice. 4

5th phase - push-off with straightening of the pushing leg (Fig. 5). The main task of the phase is to complete the push-off with the stick and ski, ensure the speed of movement of the swing leg towards the end of the lunge and push off in the “take-off” direction.

Rice. 5

Simultaneous stepless movement

Simultaneous stepless motion is used with excellent gliding and with solid support for poles on the plain, with good gliding - on gentle slopes, with poor gliding - on moderately steep slopes. In addition, it is advisable to use it on rolled out and icy sections of the ski track, when an attempt to take a step can lead to loss of balance, and movement in such sliding conditions is possible only by simultaneously pushing off with poles.

It is very important during cross-country skiing to switch to this move in a timely manner (if there are appropriate conditions), since compared to other moves the speed of movement is higher, and also due to the sufficient economy of the move. The speed of movement with this method is maintained only by simultaneous pushes with sticks; sliding occurs all the time on two skis, so the main load falls on the muscles of the arms and torso (the muscles of the lower extremities are given relative rest).

1. After finishing the push with his hands, the skier glides, bent over two skis, with his head slightly raised.

2-3. The sliding continues, the skier slowly straightens up and, with a slight pendulum-like movement, brings the poles forward.

4. The skier is almost completely straightened, preparation for take-off begins - the body weight moves to the toes, the legs are slightly bent, the poles are brought forward before placing on the snow.

5. The poles are placed on the snow slightly in front of the bindings, and pushing with your hands begins.

6. The main force on the poles is developed by bending the torso. The angle of flexion of the arms at the elbow joints decreases slightly.

7-8. The push ends with full extension of the arms. The hands are at a level no higher than the knees, the angle of inclination of the sticks is greatest.

9. After the end of the push, the skier slides, bent over, on two skis by inertia.

The cycle of movements repeats.

The technique of simultaneous stepless walking is quite simple, and training is carried out using a holistic method. However, before starting to move on the ski track, it is advisable imitate movement (body bending, pushing off with hands and slowly straightening) without sticks, standing still. When explaining, you should pay attention Special attention students to slowly straighten their torso when rolling, relax, pendulum-like moving their arms forward and placing the poles on the snow at an angle near the bindings. This allows you to begin effective repulsion immediately. The sticks are placed on the snow with an active movement, almost a “blow.” It is very important to immediately create a rigid system for transferring the pushing force to the sliding skis (arms - torso - legs - skis). The push begins with the body tilting (“piling”) on the sticks and ends with a sharp straightening of the arms. At the same time, the legs at the knees are slightly bent and rigidly “fixed” - bending or straightening the legs leads to a decrease in the repulsion force.