Types of ski skiing briefly. Technique of the skate stroke: nuances and its rules

Even until 1990, the type of skiing skiing was included in the International Olympic Program, and to this day is very popular among winter species Sports. The very name of the "skating walking" says about the style of movement of an athlete on skis, that is, the skier moving, makes similar movements, as if he moves on skating.

The essence of the movement of the skate walk is as follows. The athlete, starting to move - first it is repelled by the inner side of the ski of one foot, after which it immediately transfers all his weight to another leg, and so repeats the movement of the feet alternately. As a result, the skier moves through the snow, as if on the ice.

Those who are well able to ski, can easily learn what kind of walking. But it is important to note that talent and physical training do not always contribute to learning, you also need a suitable inventory.

Main ways of movement with skating walking

half-one
running the skate in two steps;
running the skate in the simultaneous step;
embedded skate.

Now we will analyze them a little more.

Half-shot

He is most simple sight Movement with skiing skiing. The method of movement itself is the push of each hand and foot at the same time, and when one leg relies, the second - goes to enter. The half-shot move was widely used on smooth tracks with small lifts or descents. On the site of the track, for the half-shot stroke, a ski rut device is needed, which will "help" the athlete correctly slide.

Stroke skate

The style of movement is completely as ice skating, but without the exercise of the shocks. The course itself may be accompanied by both crazy hands, and with waving. The method of movement itself is to perform a sliding step with a one-time repulsion to the legs to the parties. The flow of the skate as the half-shot move is applicable on more smooth tracks with small lifts or descents.

Stroke skate in two steps

A very difficult movement is in movement with the left (or right) legs, while pushing out the impellent right (or left) hand. Here, movement on the left ski, with a one-time impetus of the right hand - begins after shock right leg, and ends after the separation of the right stick from the snow cover. Applied this species walking among steep lifts or descents.

Running skate in the simultaneous step

This type of stroke requires good coordination. Here you need the ideal concentration of the movement of an athlete. The move itself is performed, by constant leg extension, forming an impetus, leaning the body forward. That is, with each next step, the repulsive foot is inflicted, accompanying the movement by the slope of the athlete ahead and repulsing the sticks. This type of walk is used exclusively on the tracks with steep lifts.

Alternated skate stroke

On the mountain sites of the tracks athletes are used alternated skate stroke. The style of movement lies in the execution of two sliding steps, pushing out sticks (twice each hand). This move is often used on the tracks with worst conditions, as well as in case the skier gets tired, and can not strongly push off once.

Everyone can master any kind of skate movement, but most choose one or two styles that are suitable for it. Of course, for competent training of skiing skiing, it is better to first examine the necessary exercises in detail, and then regularly perform practical classes.

Where and how to study skate walking?

For training and subsequent regular ski workouts, first of all it is necessary to choose a flat path, and better and wide. In this case, it is not necessary to choose the sections of the tracks with the rise or descent. Currently, almost all skis are made of plastic, which have a large sliding coefficient, which is why it is not necessary to train on the slides, when a newcomer must first be preserved a balance, and not support the technique of skate movement itself.

For beginners, it is better to choose a snow surface with a little loose than in the free and smooth, it will be easier to learn to repel. To begin with, it will be necessary to master the first shoes from the place, having learned to be repeated from the place - it will be easier and further training. In order to quickly learn the skiing walking on skis, there are long-designed exercises. These standard exercises are almost always used by coaches worldwide. Initially, any training of skating walking begins without skis and sticks. After all, the future athlete must first imagine how skiing will slide, that is, to master the theory.

To each type of skate movement there are nuances of training. For example, if you study half-one walking, then first you need to try to imitate movement. For a start, the skier leans forward, and both hands raises the height of the head, after which it exposes the supporting leg to the side and a little forward, and then returns to its original position. Exercise should be made for both legs.

With the movement itself, the repulsion occurs with one foot, and the other foot, at this time should be on bend. If, for example, someone decided to learn about the skate go, then first you need to push off the supporting leg, having gone to the side, the second leg, put it in front of him aside, immediately throwing all the weight on it. But, when moving on the rise, you need to move the Christmas tree, actively pushing out each skiing.

deciding to engage in skiing skiing, seriously come to the question of buying skis and ski sticks;
training, the main thing is not to rearrange with your abilities, so that it is not to get a stretch or the head of the legs;
training, always raise the load gradually, do not rush;
to maintain equilibrium, train, use the most simple exercises, for example, the exercise "Swallow";
never despair if it does not work first time, try, work, work and only then you will achieve the expected result and success.

Given that the skating type of movement requires large loads on the joints of the legs (in the area of \u200b\u200bthe foot), ski shoesFor this type of movement, it is necessary to acquire only with high sidelights, for reliable fixation of the leg itself and heels. Ski themselves are chosen shorter in length than standard. It will be good if skis will have roundabouts at the end. Do not forget that the ski type of movement is complex, and therefore requires physical fitness and well, by itself - patience.

How to choose skiing for skating walking

Now, in all sports stores there is a huge selection of cross-country skiing. Usually, the newcomer who came to the store for skiing immediately "disassemble eyes." Here are some nuances on the choice of skis and stick to them for the skate run:

Buying skis and sticks to them, do not try to save on buying. The more ski cost, the greater the likelihood that the goods were not formed. As a rule, more expensive skiing includes skis with different machining machines, and higher strength. There are and cheap skiing, but such skis can break at the most appropriate moment, which will probably lead to injury.

Do not forget, skiing is sport, and sport is life! If you like skiing, be sure to try the skate walk. Having learned this type of movement, you will be able to quickly move on skiing almost as much as terrain.

Skown move Skiing is gaining vast popularity among professional skiers and lovers. The advantage of the style is special movements and techniques that allow you to achieve huge speeds when driving on the highway. To master the skimming technicians, you will have to work hard, and for this, you first need to learn many of the little things and the nuances, which will later help not only well master the skate move, but also save from injuries.

General characteristics of the skate stroke

He acquired its popularity at the 1988 Olympics. The essence lies in a special manner of moving, imitating driving riding: the inside of one ski is made to push from the surface, while the weight is transferred to another leg. Thus, the impression is as if the skier moves like a horse breeder. Hence the name of this style ride.

Before starting to train skiing by skiing, it is worth considering such a fact: with the skunk technology ride to the joint of the ankle turns out to be greater pressure and voltage than with another technique. Therefore, ski boots in this case should be higher than standard, reliably fix the leg in general, and the heel is particularly. Skis are also selected more short length And practically straight, without rounded ends.

Immediately master the ski move will be quite difficult, because the newcomer will have to work. But those who already own a classic skiing style will be much easier. To start learning this type of skiing should be kept from mastering the bases of the skate moves, having learned to be repelled with a sliding focus.

To start learning, choose a suitable track, in a park or forest, it should be well rambling, rolled. Although the skate move is suitable for movement and on the snowdrifts, but the beginning skier it will be quite difficult to do.

It is necessary to remember the starting position: you must get straight, connecting the rear ends of the ski, and the front is on the sides. The right technique of repelling the leg from the ski should be a complete foot, and not a separate part of it, that is, the heel or toe. The body is slightly fed. The speed is adjustable by the force of shock, as soon as you feel that they began to move slower than the necessary, push off the sticks. After that, the stick must be raised and press their elbows to the body.

To not be injured initial stage Perform slow shoes to feel what kind of muscles are involved in the ski ride. This will help properly coordinate and distribute the load. In the process of training, you can develop high speeds.

The first classes are conducted without gear. This is done so that the learning has the opportunity to imagine and feel how skiing will move when slipping or in a jump, that is, to master the technique of different moves in theory, and after - practice.

Practical initial classes are made in several tasks.

Long bend a bit, make a smooth removal at one foot first, then in the side and put it in place. The other at this time bend, it will be supporting. She should have a slightly bent, as if the spring was to avoid injury during the load. Complete active movements in the pelvis and knees, you need to develop joints.
Try miming the one-sided stroke of the skate style. This is the most complex technique of all, because it will have to work out. Imagine that you slide on the snow on one leg, feel the work of the muscles where the load and voltage goes. Now in one place, make movements that resemble the ride alternately on one, then on the other foot on the light of two times.
Exercises on site ended, now there comes training time in motion. Perform everything that is described in the first exercise, but now move forward. Keep track of the transfer of the center of gravity on that leg, which made out of the masculine. Do not forget to sprinkle a little, slightly bent in the knee.
For training, select a small, moderately slope, push the inner edge from the surface as much as possible, the center of gravity is alternately transferred to different legs.
Exercise for balance. The skate move requires the skill to keep the equilibrium. Skis is very slippery, because at first it will be difficult to stand on them, not to mention the ride. So you need to do, for example, swallow.

It is also worth paying attention to this exercises:

alternately pushing out the inner edge of the sliding ski, with weight transfer to the support, go down from the slope, putting the legs at a distance of the half meter;
during the descent from the clone, also tighten the impetus to the support;
after try to climb on a gentle slide, moving a Christmas tree, while making jolts by the rib of the ski;
energetically push off skiing down, alternately each, left and right, that is, the painter;
after the descent, perform a rotation on a flat platform by crossing the ski alone through another;
turn the turns with a circular motion on the flat site in one and the other side.

Since the skate move is considered harder classic, then it will have to master it longer. And for better development, it is worth not only adequate to evaluate their own capabilities, but also to listen and, most importantly, to comply with the advice that professionals in ski species Sports:

choose for training smooth, well-rigged sites, smooth, gentle slopes;
to effectively push off and slip with a stop on one leg, you need to grumble, so you prepare the body before the impetus. Reinforced pressure on the inner arch of the foot, especially on the heel, start actively moving;
the transfer of cents of gravity from foot to the leg should be smooth, otherwise you just lose balance;
in the first training, all movements are carried out only with legs, hands are not yet involved, over time, mastering technicians, they also enter work;
the skne turn implies an increase in the angle that is formed in the course of the legs in the knees and the joint of the hip. The housing also leans forward under 50 degrees, this allows you to choose the most convenient way to remove the socks of both skis;
repulscing and actively flexing ankle, thigh and knees, straighten the body;
the leg that was jolly, tighten the smoothly to the support, do not rush. The direction of skiing in relation to movement should be maintained the same as it was when repulsed;
stop to lead to the support leg follows in a scratch position.

One of the best ski techniques gives you the opportunity to develop most speed. Polintekov use on flat areas, soft climbs and descents, moving along an arc. Ski required to ensure the right direction.

The semicon cycle consists of several phases:

Phase of free one-sample slip. The beginning of the phase is the moment of repulsion completion, the end is the flow of ski sticks in the snow. Slide begins with the right ski. The purpose of the phase is to achieve a smooth and practically complete straightening of the supporting leg, while retaining some slope of the body. The phase makes it possible to relax the muscles of the supporting leg and the body before loading, after that work begins to increase the speed of movement.
Slide with repulsion by two hands is performed on the right ski. Start - Stopping sticks on the snow, the end is the flooring on the surface of the left skiing. Saving the position of the hands, push off the tilt of the body. The mane leg is a little bent in the knee performs movement forward and to the side, after which the ski is put under a small angle relative to the direction of movement. Ski heels in a crosant position, bending the bending leg begins. The speed of the ride directly depends on the corner of skiing on the snow.
Sliding on both skis with pushing foot and hands, in this case it works left leg. The start of the phase begins from the moment of setting on the snow of the left skiing, ends with a passage of sticks. The engineering technique of repulsive legs is different from the classic and other ski move. The leg, which must be pushing, should not raise, but on the contrary, bend. First, the slip is performed on two skis after repulsion to the left foot by its lead when the hips bent, the knee and ankle, at the same time, is performed by hand. Next, slide on two skis, reducing and flexing the push foot and pushing out your hands. The support remains bent in the joints: ankle, hip and knee, the tilt leg left ends, the body weight is transferred to the joy.
Sliding on two skis with repulsion, assignment and extension of the left leg. The phase begins as soon as you have finished repelled with your hands, and ends when the left skiing of snow is separated. The support leg saves the bent position, the housing is smoothly straightened.

Double skiing skiing

It begins with sliding on the left ski, while it is necessary to repel the opposite, from being right, hand. Throw off the right foot of the snow and take off the right ski stick from the surface, when sliding, the supporting leg should be smoothly straightened in the knee and thigh. And the Machova gradually bends in the joints: ankle, knee and hip, skiing under the same angle regarding the direction of movement and tighten to the support. The center of gravity is moved to the front of the support foot. Now it is necessary to push the left foot and slide on it.

To assimize the equipment simultaneously double on different lines and with various speed. The task is to learn how to repel your left and right legs, adjust the angle of skiing, taking into account the severity of the track and the degree of resistance of the rise.

Simultaneous one-barded move

The most difficult technique from the point of view of coordination, after all, performing each sliding step must be blown up the push leg, tilt the case of the T, to repel their hands. Two sliding steps are performed, alternately pushing out the right and left foot, with one-time repulsion by hand and sliding on one reference.

Alternated move

Used for lifts for not too cool slopesWhen the snow is not too tumped, the skiing is loose and not too risen. When driving alternated skating moves, the smallest speed is recruited. The cycle of one move includes two sliding steps, during which one must alternately push over one one, then the other hand.

There are two variants of alternate skate stroke, their use depends on skill, movement speed, lifting angle. If a steep rise or the speed of movement is high, then you need to start the foot to start up at that moment when you finished pushed out with your hand. Movements must be replaced by one thing, although often the efforts of the leg and hands are superimposed on each other. Step in this embodiment, the speed is achieved due to the frequency of its execution.

If you go to the alternate skate stroke along a rather canopy slope or a flat section, then a free slip phase is present in the cycle of the stroke. To fully master this type of move, train on the slopes of different steepness, changing the speed. Watch out for the consistency of the movements of the hands and legs.

Learn how to go skiing by skiing yourself, without having any preliminary skills, it is very difficult. To begin with to master classic technician Skiing. Moreover. It is better to take the lessons at the instructor to avoid multiple errors. In addition, skiing - Quite honeycomb, and specialist awaits to avoid injury.

The winner of the "Krasnogorsk skiing - 2013", the participant "Tour de Ski" and the model Skigrom Polina Yermoshina shows four exercises to help learn how to ski skiing, explains how the arms and legs should move correctly, and tells about the main mistakes of beginners.

The skne course, or free style, differs from the classic absolutely everything is another type of movement. The main difference is the direction of movement. In the classic skis always go strictly straight, and in the "skate" - diagonally. Another difference - for the "skate" requires another equipment: sticks should be longer, skiing - shorter, and boots are higher. The skating shoe shoe has a supporting element that retains the tilt in the ankle. This element is fastened on the tibia, slightly above the ankle, helps to fix the knee and remove the excess load from the foot.

The skate move has three types: the move under each leg, through the leg and lifting. The first two are flat options. Under each leg - more power stroke. According to muscular tension, he is the greatest - in it the most muscles are involved and the most energy is spent, while the course under each leg is the fastest. The move through the leg is usually used on gentle areas where there is a small slope. Previously, it was very popular, now it is less and less used, only in the top competition - it is a little less effective than the rest, and all athletes have a strong musculature to ride each leg. The lifting course, respectively, is used in the lifting.

Under each leg (simultaneous one-bar

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Through the leg (simultaneous duplex)

Lifting stroke

Proper position of hands and feet

Sticks must be parallel to each other and be on the width of the shoulders. No need to push them wide or, on the contrary, press to each other. IMPORTANT: a stick should get up at an acute angle relative to the Earth. The main thing is that the sticks do not divorce to the parties when a person drives his hands to the middle, and did not "fly away" back to the side of the body - they go parallel along the thigh and go back. Much depends on the length of sticks, but in any case they should not rise above the eye level. The hand at the same time goes back to full relaxation and disclosure of the brush. Brush must be revealed to disclose that the brain receives a signal to relax limbs. In the "skate" there are two phases: the recreation phase and the phase of work - first goes inert strong repulsion, and then rest.

As for the legs: the main thing in the "skate" - to remember the spring. You never need to just stand on my leg - first you need to sit down, straighten and then push off. It is impossible to fix the legs and go - they should always be in work. Keep track of rental - the longer you can drive, the better. But keep in mind: too long rental is also not good. It is best to always support the same speed. If during one slip speed begins to decrease, it is incorrect. Try not to admit it.

Side exercises

All these exercises will help improve skills for each of the three options. The main thing in the "skate" is to transfer the body weight. If you learn how to transfer the weight from one leg to another correctly, and not to keep it in the middle, you will be inertly moving around, that is, you will actually move only at the expense of the bias of the body weight.

Exercise number 1. "Floating" skier

This exercise helps learn to move the body weight and move. Sometimes, when weighing the body weight, we are not wide or, on the contrary, too narrow the skis. When we stretch your hands forward and wept them, we will ask the right direction of movement. This is an exercise - and all subsequent - teaches to keep the balance and be in equilibrium, and also helps increase the length of rolling.

Exercise number 2. for shoulders

In this exercise, you must take a stick and install it at the level of the eye - it is necessary to see and understand how the shoulders react. The stick should always be strictly in a horizontal position, parallel to the ground. She should not change the angle, lean to the right or left or, on the contrary, shifted in the projection forward-back - all this is considered errors. Shoulders should always be directed forward with a small turn to the leg, which we try to transfer body weight.

Exercise number 3. "Polofonok"

In this exercise, one ski should stand in the ski access, and the second is to push aside. "Polkeonok" is one of the main exercises for learning newcomers - when a person is focused only on one side, it is easier for him to remember movements. The main thing is that it is necessary to understand during this exercise: there is a support leg, which is in the ski access, and the jogging, which we repel. On the supporting leg, we make a "semi-trash", at that moment the jogger foot is repelled to the side. But in order to correct this repulsion, it is necessary to push the leg to initially lead to the premises towards the support. Here you can help yourself with your back and arms.

Exercise number 4.

In this exercise, you must first push off, and then put skis in parallel, and not disconnect them as you need. This will allow you to completely move the body weight - in this position it will be only on one leg, otherwise it will not be possible to slide.

To perform this exercise, you need to patience and try to concentrate not at speed, but on the right technique - push out, put two skis in parallel when you feel that the body weight goes to the other side, quickly expand the skis and go to another leg.

A ski ski style is becoming popular for a modern athlete. Compliance with the correctness of such a peculiar movement contributes to the development maximum speed. Modern use of high-quality technologies helps to take into account all important details Even when familiarizing with a ski style technique. Next, we will analyze the main types of skiing skiing.

Progress of equipment improvement has given further development. With the advent of modern skis, the boots with reliable fasteners, the athletes received a reliable side emphasis. A similar feature gives the maximum unloading of the top of the body.

Types of skate stroke arisen relatively recently. The main feature The active participation of the lower limbs when slipping is considered. Here the basis is the level of training skier, the features of the track.

An important role is played by shoes for such a ski style, they must have the highest height, firmly adjacent fixation on the crp of the limb, in the heel area.

The story of the appearance of travel

For the first time, the performance of the ski skiing was seen in the 1988 Olympic program. He won a large number of fans.

The ideal implementation of the exercise brought victory to the Swedish athlete Svan Gunda. Helped the athlete to become the youngest legend of the Olympic championship. Svan Gunda many times occupied prizes, receiving exclusively gold awards, thanks to the use of such a ski style. Such a presentation made the basis of historically famous sports.

Technique skiing on skis and basic ways of movement

To master the vehicles, you need to accurately perform a single slide one. Determine the correct equilibrium of the body. It is necessary to get up smoothly, tilt the body forward until the loss of equilibrium, then the lower limb is moving back to fix the body. Remember this position.

For all external features, the method is similar to the skate skating. Stripping from the surface at the desired angle, in the direction of the inner edge of one of the skis is made a step, then the second action is performed. Possessing professional ski ski skills, it will be easy to learn a similar look at walk. Now the main classification includes the following running styles:

half-one
skid without sticks;
double;
one-bar;
alternated double.

Half-shot

One of the easiest. It consists in an exact impetus to the lower, the upper limbs, the impact on the support, the second occupies the position of the slip, is ready to come. It is most successful to perform a half-shot move on a flat highway with small mountain descents, lifting. For a comfortable slip, performing such a type of movement requires the correct device of the ski rut.

Stroke skate

Similarity to skate skating, only without using the upper limbs. However, the movement can be supplemented with hand stamps. Fashion base - Riding a sliding step with simultaneous repulsion lower limbs. To ride in a similar way, the premises of the track with obstacles.

Stroke skate in two steps

The hardest movement further contributes to the development of endurance. If movement from the left lower limb, then repulsion is made by the right top, and on the contrary, the separation from the snowy embankment of the right leg will fully use left. This species is characteristic of a large lift, descent, turnover.

Running skate in the simultaneous step

The secret of this style is the exhaust coordination. Rules of implementation: Movement by lower limbs with ahead of the body, due to the formation of a powerful push. The movement of the ski drive helps pushing sticks. The movement of the skate is simultaneously performed in the gaps of steep lifts.

Alternated skate stroke

Overcoming mining areas sports tracks Helps alternated ski running, move. The performance of at the same time 2 sliding steps with ski stick will help to cope even with difficult weather conditions. It is successfully used on the slopes when the snow is already tamped. Slock is performed at low speed. The cycle of the stroke consists of 2 sliding steps, where it alternates it is necessary to repulsion.

From the level of skill, the angle of lift depends proper execution element. Cause improper technique Movements are considered disorderly imposing upper, lower extremities.

Multiplely working on themselves, it turns out to master any skate movement. The basis of practical training of walking is considered to be the study of preliminary exercises.

Where and how to study skate walking?

Before the first way out on the track, see the Aza theory, read the description of the technique or watch the video. When viewing, pay attention to the behavior of athletes.

Good method of progressing movements. No need to confuse the first disobedience of muscles of the limbs. Over time, the body will independently catch the right movements, everything will start to get and you can run skiing as a professional.

For learning, further workouts are suitable, wide area. Modern skiing is mainly made of plastic, which are endowed with a sliding function, do not require special lubrication.

Traditionally, the first workouts pass without sports ski equipment. Such a kind of technique is used by coaches everywhere. The main task of the future athlete is considered to be an idea of \u200b\u200bhow skiing with a notch in practice.

Newbies start riding better on loose surface.

Repulsion, running step so much easier. But it must be remembered that each individual skate type of movement during training has its own nuances.

Studying such a ski style, first repel the support limb, slow down to the side. The second leg comes out before the torso, it goes as a party, taking the entire weight. To quickly rise or descend, use the walking "Christmas tree" with an active repulsion of sticks.

If you want to learn such a ski style, then the following recommendations will be useful:

By choosing such a sport, you need to properly approach the choice of the appropriate equipment.
During training, remember the basic safety rules.
Increase the duration of the workout is required gradually, not too increasing the load, otherwise the ability to get injured, for example, stretching or the head of the leg muscles.
Daily work on yourself will give the opportunity to achieve the required results.
For comfortable training, further training sews are chosen, shorter than standard. It is desirable that the ends will spin. According to the quality of the skis must have increased rigidity, the weight of the athlete is taken into account.
The length of the sticks is shorter than usual for twenty-thirty centimeters, acquire only durable, light sports equipment. Choosing sticks, stick to any rules, the selection is performed individually.

Due to the fact that during the ski ride, the skating stable joints have to experience huge loads, especially in the footage of the foot, for such a type of movement you will need to purchase shoes only with high sidelights. In this case, it is possible to securely fix the leg, the heel.

It is also required to take into account the fact that skate style movement possible to move, having a good physical training, and a lot of patience, since the planned result will not achieve immediately.

Exercises for mastering the skate stroke

As a rule, the first few classes pass without sport inventory. This is done to be able to distinguish theoretical technique from practical. Comparing the structure of this method with other classical moves it is possible to find a number of characteristic factors:

Equilibrium support is considered the basis. Sliply ski drive around, first not led by braking. The simplest exercises, for example, "Swallow" will help to cope with a difficult task.
For effective repulsion when running, attach the strength of the total body weight under the ninety degrees to the direction of the ski movement.
It is necessary to repel sliding skiing At an angle to the direction of movement.
Try to syroculate onefold. Complex technique will require effort. Imagine that one of the extremities slides in the snow, all muscles are involved here. Such work on the spot creates a load, voltage.
Effective training, invented with full mobility, it is required to carefully control the transfer of the center of gravity to the limit that has become support. Alternately, a spring movement is performed on a light bending.

Alone, it is almost impossible to learn high quality ski ride with this style. Initial lessons with an instructor will help to avoid gross mistakes, warn from injuries.

At the end it is required to note that such a style is considered rather purely professional, so newcomers are better to start with simple. It is necessary to approach it only after learning all the basics of ski walking. Otherwise, it will be necessary to spend more time for learning. training exercisesSpecially created for ski skiing, as well as high risk of obtaining injuries in the process of practical training due to osami neglect.

The technique of the skate stroke is not ideal, because each person has its own character structure of the body. All the great skiers and biathletes had their own skate stroke technique - remember the technique of Bjorndalen, Lekha, Northoga, Domracheva, Column, Fourcade. Be prepared that every familiar skier and coach will have their own point of view on the technique. All tips should be comprehended and applied with regard to their features, and not to break ourselves for recommendations. Therefore, do not pay attention to some subtleties, catch general principle movements and you will succeed.

In the article we tried to gather the best video tutorials for self-study technique of the skate stroke. Disassembled skating strokes, basic errors and exercises for their correction.

Technique skate stroke. Source: SPORTALPEN.COM

Types of skate strokes, requirements, basic mistakes

There are 3 types of ski skiing:

Lifting skiing

What is needed to master the skate stroke technician?

Prepared back muscles and press, strong arms and legs.
Total endurance.
Equipment: Properly selected by weight skiing, skate boots and sticks. On classic, combined or soft skate skis It will be much more difficult.

Basic mistakes in the technology of the skate stroke:

The center of gravity between skis - you need to learn to carry the body weight from one ski to another
Swinging the case - the torso must connect the movements of the hands and legs to one whole, and not bend under load
High raising legs - the root of the error lies in the transfer of the center of gravity and the work of the knees
Subded - the reason is the same
Riding on straight legs - knees must constantly work as a spring, eliminated by riding without sticks

Sliding exercises for skate strokes

Master class Anton Shipulin on the preparation of skiers without classes in the snow. Useful exercises For beginners and advanced skiers.

Technique and types of skate moves: video

Examples of skate stroke techniques We took from Ski School Simon Fourcade - famous biathlete France national brother Marten Fourcade.

Simultaneous one-sided skiing move - horse for every step

Moments to pay attention to:

The body weight is completely transferred from one foot to another, and does not walk in the middle.
The foot is put exactly under the center of gravity.
The punishment ski is placed on the snow only after repulsing with sticks, and not at the same time with them. Hands must pass the pelvis line, after that the weight is transferred to another ski.
Repuling with sticks with the connection of the muscles of the back and the press, and not just your hands.

Simultaneous double skiing move - a hitch one step

Applied on the plain and gentle descents. Allows you to maintain high speed and save power.

Basic moments:

The shoulders and pelvis do not unfold, look directly and are in parallel to each other.
In the pinching phase, the body weight is transferred to another ski only after passing the hand line of the pelvis.
Repulsion of the second foot occurs during the end of sticks forward.

Lifting version of the skate stroke

It is applied on ascents, where movement simultaneously one-sized move is too powerful. High-level skiers apply this course only on steep lines.

Basic moments:

The first repulsion of the sticks occurs with the pushing foot. Repulsion to the second foot - during the end of sticks forward.
Shoulders should not spin - the case looks straight.

Skate stroke for steep lifts

One of the options for lifting the skate stroke, similar to the variable classic stroke. Lovers are used in very steep rise, professionals are almost not used. The exception is the final rise in the Tour de Ski, where even professional skiers pasted with alternating skate stroke.

Exercises for the development of skate stroke

In this section, we collected video lessons to train the skate move. These are mostly exercises for beginners, but also the experienced skiers will find something useful for themselves.

Exercise for setting the right pushing vector vector

One of the first exercises, which is worth mastering beginners. It is not necessary to pushed in the side, but in the direction of movement. Such an exercise in the ski will allow you to better feel the direction of repulsion in the ski course. Checking the correctness is very simple - if you are pushed incorrectly, you will not leave anywhere.

Exercise for transfer of the center of gravity and proper work

Ski sticks are kept at the shoulder level parallel to the ground. They serve as a guide to the work of the body - there should be no swinging and reversal. During the rolling, try to sprall skiing - it will help better feel the balance.

Skown stroke in the rise: exercises for beginners

Training video from the XC Ski Academy Channel.

00:35 First, try simply push the skis without transferring body weight. The center of gravity remains between skis.
2:15 Now you can learn to endure the body weight from one ski to another.
3:00 body position relative to the angle of lifting and exercise for finding proper position Body.
5:15 Connecting sticks. In the lifting speed of the progress, the main load goes on one hand. At the same time, the second hand creates the body an additional support from twisting and dotalkizes.

Collerance of lifting techniques from Sakte & Classic.

Skate

Detailed explanation and several summarizing exercises from the author Skate & Classic channel.

Detailed analysis of the simultaneous one-sided skate stroke

A detailed analysis of the techniques with an explanation, why you need to do this, and not otherwise. Features of the technique and frequency of movements in different situations. Exercises for the development of equipment.

Exercises for beginners

The main errors in the technique and exercises for their correction.

On the reversal of the body in the ski course

The video for those who have already learned the basics of the skate stroke. If you have not yet mastered the transfer of the center of gravity and work your hands, this video is too early.

Rigid track

Detailed explanation of the technique of the skate stroke on the tight highway: why there are no stability, why skis slip and how to avoid it.

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