Skating is one of the existing cross-country skiing techniques. Initially, it was used in running when cornering or climbing mountains, but soon the technique began to be used to teach skiers the classic move.
Features of skating
The technique of skating on skis appeared relatively recently. It is characterized by the active participation of the legs, which makes it different from classic running. The skier must push off from the surface at a certain angle relative to the direction of movement. Outwardly, this method is similar to ice skating, which is how the technique got its name. Depending on the level of training of the skier, the characteristics of the route and other factors, the skating stroke may be different.
The emergence of the skating method is associated with progress in the field of creating equipment for skiers. More modern skis, boots and their bindings began to appear, thanks to which athletes received reliable lateral support on their feet. This contributed to the emergence of a fundamentally new way of skiing, in which the legs began to become more active, and the arms were slightly relieved. Although it’s also not difficult - you can read more about this on our portal.
Skating technique
Next, we’ll figure out how a beginner can learn to skate. First of all, the main rule is that skiers starting to skate do not need to throw their poles far forward when moving uphill. At first, you need ski poles not only for pushing, but also for maintaining balance and moving your body weight on them. You must control the movement of the ankle joint in relation to the body. When moving with the skating method, the body body should be in front of the legs.
Take the starting position by bringing the back ends of your skis together and spreading your toes. The angle between the skis is no more than 60 degrees (otherwise, movement will be difficult and uncomfortable).
The basis of the skating technique on cross-country skis is the correct and powerful push. With its help, you will give your body movement, and your muscles will rest at this moment.
To properly make a strong push, the sticks should be put forward, but not very far, and pushed off with them. Along with this movement, you need to push off with your foot. The push should be made not with the tip of the ski, but with the entire base. To do this, you should transfer your body weight to one leg and push off with the other. Move your body forward slightly and do not lose your balance. After pushing the stick, press it against your elbows so that they do not interfere with the inertial movement forward.
After a powerful and technical push, you will drive forward for a few seconds, and when you notice a decrease in speed, repeat the push with the other leg. The more often you make pushing movements, the higher your speed will be.
Useful exercises for skiers
Many people who start skating find out that they have too much weak muscles, or they don't know how to balance. Don't worry - everything can be fixed with help simple exercises, which we will tell you about below. Pay attention to the photos to help you improve your technique.
To train your balance, you can spin a hoop on one leg or do the so-called swallow. Over time, a regular hoop can be replaced with a heavier hula hoop.
A useful exercise for mastering the technique of skating on skis is lateral jumps on your feet. You need to imagine a line on the floor and start jumping over it: forward, left, and then right, moving in a zigzag.
Jumping from one leg to the other with a side push can help you learn how to skate. It is better to perform the exercise on grass, which simulates skiing on snow.
If you have poor coordination, that is, you cannot move your legs and arms in a coordinated manner, start doing exercises to imitate movements: jumping, stepping, pushing and sliding.
Finally, we want to give you some tips on learning to skate on skis:
- High and fairly tough boots will allow you to protect yourself from damage and injury.
- Don’t overestimate your capabilities and start riding on flat surfaces first and don’t rush down big slopes.
- Balance plays an important role in skating technique, so perform the above exercises regularly.
- Don't be afraid to start practicing all the movements. After a few turns and small descents, you will realize that skating is not that difficult.
Be sure to watch the video on teaching skiing technique, which is presented in this article.
Way to ski skating known for a long time. It is considered the initial stage before mastering turns or improving the skills of pushing while sliding. Over time, when skis and slopes became best quality, skiing, reminiscent of skating, began to be used as one of the main methods of movement in skiing competitions. Thanks to the improved sliding conditions of sports equipment and the tracks themselves, skating steps have gained wide popularity, making it possible to develop good speed limits.
And today, at competitions, classical skiing techniques and skating moves are often separated, and the conditions for methods of covering a particular distance are agreed upon in advance. Ski masters are fluent in all techniques of skating step, divided into certain types - simultaneous half-skate, hands-free skating, simultaneous two-step or one-step, alternating.
First lessons
It is recommended to organize classes on a flat area, which will have sufficient dimensions and good rolling. But one more condition must be met - the snow surface should not have icing. It's very good if upper layer The snow will be slightly ruffled. This will allow the skier to push off with the edge of the ski.
At the first stage, moving along an arched ski track, they try to push off with the inner rib part of the outer ski in relation to the turning bend. The first lessons are held without the use of ski poles; movement is carried out in different sides. Over time, the angular deviation of the ski to the side begins to increase. It is best to do this under an incline or when rolling out from a descent, but the slope should not be too steep. The idea is to increase speed when descending or perform movements with minimal effort while moving down an incline. In any case, all attention should be focused on the pushing movements performed by the ribs of the skis.
Having mastered these techniques, you are allowed to begin full training skating, using pushing movements of both legs. In the first steps, try to keep the angular deviations of the ski toe not too large, just maintain the speed at the start. It is very important here to understand the rules of body coordination and learn to push off with each leg.
Initial exercises are carried out without poles, trying to maintain speed and correctly transfer body weight to the desired side.
Let's start using sticks
Having mastered all the intricacies of movement, we pick up ski poles. We begin to push off with both hands at the same time, eventually moving on to alternating pushes with different hands. 
When training, you are allowed to use one stick and perform swing movements with your free hand. When performing pushing movements, we advise you to ensure that you maintain a slight tilt and turn your body in the direction of movement.
The idea is simple - while pushing off with your foot, you must simultaneously help yourself with sticks. After pushing them away, the sticks quickly rise and are pressed to the elbows. Having carried out the pushing movement, you will have to ride on the support ski. If the technique is mastered perfectly and the shocks are strong enough, the speed will be quite high. When it decreases, make another push movement with the other ski.
Secrets of learning
To understand all the intricacies of skating ski movements, do not rush to get on your skis. It is very correct if you learn to imitate all movements without skis, moving by walking or jumping. Stepping or jumping movements are performed forward and to the side; the trajectory of movement should be low. At the same time, make sure that push-offs are performed not with the toe, but with the entire foot. Or more precisely, its internal part. But the toe of the swing leg should be directed slightly forward and to the side.
Ski athletes differ from speed skaters in that they perform all movements with a high seating position, tilting the body much less. And the hands imitate pushes more, rather than making wide swinging movements.
If the ski track is deeply trampled, then it is inconvenient to move with skating. It requires specially prepared sections of trails.
The weather also has an influence - the day is clear, with temperature conditions from five to ten degrees below zero.
Features of choosing skis
The success of learning to skate skiing also depends on this. The length of the skis should correspond to the height reached by the raised hand. But if you are starting training, you are allowed to use shorter skis. The poles should also be chosen correctly - be slightly higher than the level shoulder joint trained skier. But take fasteners and shoes exclusively for skating movements.
Having mastered the technique of skating skiing to perfection, you will be able to develop solid speed while skiing.
- 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 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. Flying leg slightly bent knee joint, he lunges forward and to the side and places his 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 a bent supporting leg.
Double-step skating
Phase 1- sliding on the left ski with pushing off with the right hand - begins after pushing off right foot and ends with the right stick being separated 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 on soft ski tracks and bad conditions slipping on less steep climbs. 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 travel option is used on steep climbs, in poor sliding conditions, when 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 leg).
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 into elbow joint, he raises 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 right hand after repulsion, it begins to move 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 push (left) leg at the hip and knee joints, and its extension at ankle joint finishes repulsion.
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), left hand, holding the stick in a horizontal position, is 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.
The skating stroke without swinging the arms, as well as with swinging, is used when good conditions sliding 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.
One of the popular aerobic sports today is skiing. It is characterized by amazing results with minimal load and is even considered less dangerous for joints than running. Skiing trains almost all parts of the body - lower back, legs, arms, abs, chest. You will learn more about this sport from the information below.
The benefits of cross-country skiing
Before determining the health benefits of skiing, it is still worth talking about the contraindications of this physical activity. These include following cases:
- children under 10-13 years old;
- age over 50 years;
- pregnant women;
- weakened immune system;
- reactive skin response in the sun, lack of melanin;
- disabled people with serious illnesses;
- pathologies of the musculoskeletal system;
- dysfunction of the cardiovascular system or respiratory systems;
- recent stroke, heart attack, surgery.
Even in these cases, the right technique will make skiing or walking useful. In addition to the effect of losing weight, improving appetite, general condition a person can receive many other positive impacts from such a sport. Cross-country skiing is beneficial for the following:
- improving blood supply to muscle tissue due to its contraction;
- increased resistance to colds;
- acceleration of metabolism, weight loss;
- landscape therapy - helps to heal or strengthen the body through physical activity in nature, and not in a noisy city;
- hardening of the body due to regular exposure to fresh air in frosty weather;
- helps restore healthy sleep;
- improving the condition of the vestibular apparatus by maintaining balance relative to the ski track;
- strengthening the functions of the cardiovascular system and heart;
- reduces blood pressure, dilates capillaries, small arteries;
- improvement of pulmonary ventilation, gas exchange;
- prevention of respiratory diseases;
- helps increase the amount of oxygen in the blood;
- beneficial effect on joints and their flexibility;
- helps improve endurance.
Skis for weight loss
For those who want to get rid of extra pounds cross-country skiing is also very a good option. This is a great alternative to exercising in a stuffy environment. gym. In 1 hour you can burn from 500 to 1000 calories - it all depends on the pace and type of running. Skiing for weight loss is useful not only in terms of spending energy. Running helps to work out certain muscle groups:
- for problem buttocks, it is recommended to ride in the classic way;
- Skating helps to tighten your hips;
- Job ski poles is working through upper muscles shoulder girdle and arms;
- There is a little less benefit for the back and abs, but they are also in good shape when riding.
If you really want to weigh less, it is important to follow a few rules. The main thing is regularity, i.e. the number of workouts should be 3 times a week. Each session must last at least 1 hour. It’s better to eat 2 hours before running, and then you can indulge in a low-calorie snack. To make your workout comfortable, be sure to choose the right clothes, preferably thermal underwear (pants, jacket, hat, mittens, warm socks), and equipment - the skis themselves, boots and poles.
Skiing technique
Depending on the pace of the walk, the skiing technique is also determined. In general, skating has two forms - walking and running. The latter applies to loads greater than high level. For this reason, it is better for beginner athletes to walk and increase their pace gradually. As for the skis themselves, there are wooden and plastic, cross-country and mountain skis. Each type has its own running techniques. Cross-country skiing is carried out by skating or classic style. Mountain athletes have more running techniques. They can be combined into the following list:
- Sports equipment running. It consists of simple slalom, giant slalom and downhill. Refers to competitive styles and requires completing the course without mistakes.
- Freeride. This is a technique for skiing off-piste and downhill. Used only by extreme sports enthusiasts and professionals.
- Tourist running technique. This ski resort and classes with an instructor.
- Freestyle. Translated as free style. In addition to simple driving on the track, it includes running over hills and jumping from springboards.
Skating technique on skis
As the name suggests, this technique is an imitation of ice skating. The skier alternately leans on each ski, while he pushes off the snow with it inside. The legs are almost always in different planes. It turns out that you need to go, trying to write out Latin letter"V" as narrow as possible. Slide forward and sideways with one foot, then do the same with the other, trying to push off with the inner edge. The technique of skating skiing is used in the case of a well-groomed track and is characterized by a higher speed and load.
Classic skiing technique
With this technique, a person moves using both cross-country skiing. He places them parallel, unlike the skating style, trying to maintain balance. The technique of classic skiing is used on already well-worn tracks and on rough terrain. To move in this way you need:
- stand straight on the ski track;
- bring the sticks forward, push off with them;
- then slide along the plane, pushing off with the skis, alternately with each, and helping the opposite leg with your hand.
How to ski correctly
Of all the rules, there are several basic ones that describe how to ski correctly. The main thing is that your legs should be kept at a distance of about 30 cm; when riding, they should be slightly bent so that light pressure is felt. There are a few more recommendations to follow:
- Hands. The distance between them should be about 25-30 cm. The arms themselves are bent at the elbows and slightly brought forward.
- Sight. Don't look down. Your gaze should be directed forward to avoid collisions or to notice uneven terrain in time.
- Fear. Never give in to the fear of falling. For beginner skiers, this happens sooner or later. Just learn to do it correctly - to the side, not back or forward, while covering your head with your hands.
Ski lessons for beginners
The very first ski lessons will always be difficult. It is important to evaluate your strength - your ability to withstand physical exercise, react to obstacles, control the body and adapt to changes in altitude. Ski lessons for beginners include more than just skiing and braking techniques. Before you start skating, you need to familiarize yourself with the equipment and preparation for the process - stretching the shoulder girdle, hips, chest and hip joints. If these stages have been completed, then further success in riding is guaranteed to you. Everything will depend only on desire.
Video: how to learn to ski
They have existed for several centuries, and their technology is constantly evolving in different categories. The most common is classical skating, in which the legs move parallel to each other. However, the most intense and in a fast way The movement on skis is skating.
Specifics of this technique
If you want to understand how to learn to skate ski, then keep in mind the idea that in doing so you need to literally push yourself forward by pressing one leg outward diagonally. Then do the same with the other ski. This method simulates the movement of ice skates. The heel is free from the fastening, which allows you to move the ski forward.
In the picture you see two athletes using two different styles. Left - classic move along the paved ski track, on the right - skating along the groomed track.
The importance of choosing the right equipment
In order to understand how to learn to skate ski, one important technical issue must be resolved. First you need to purchase the right equipment. as a rule, shorter than classic ones, and are characterized by the absence of specific rifling on back side. Grooving is designed to keep the skier from sliding backwards and while carrying weight, but skate skis simply won't function properly with rifling. However, as with applying any sticky wax. On such skis, slip wax is applied to the entire surface so that they glide much faster than classic ones. In addition, their length depends on the weight of the athlete.
Skating is extremely strenuous physical activity. All muscle groups of the body are involved. requires the ability to balance on one leg, therefore easier for those who have good sports training or skiing experience.
But what should those who stubbornly skipped winter physical education lessons at school do and did not learn to determine the difference between classic and skating?
Study! Cast aside all doubts!
So, how to learn to skate ski? Is it possible to do this without a professional trainer, say, at home?
Answer: definitely yes!
You just need to work out three points:
1. Set aside time for classes.
It is enough to devote the New Year holidays to this to understand how to learn to skate ski in a week.
If we consider ordinary everyday life, it is advisable to allocate two times a week, for example, in the evening after work. There is a plus here for those who are somewhat embarrassed to train in front of other skiers. Although it is better to immediately cast aside all doubts and concentrate only on your sporting achievements. It is also logical to devote two days off to training.
2. Provide for yourself the right skis, meeting the requirements of skating.
Their characteristics have been described above. How to learn to skate ski? To achieve this goal, it is not necessary to go to the store and immediately buy expensive equipment. You can use rental services. Or purchase used equipment. Once you master the technique, get a taste for skating, and understand your preferences, then it makes sense to go shopping for shiny new skis.
Make sure the course you will be on is well prepared. This means that it is cleared of snow. At poor condition Results can take a very long time to achieve, which means motivation will suffer. It is logical to train in the same place where athletes do it. At the same time, looking at them, you can get a couple of ideas on how to learn to ski quickly.
3. Follow the instructions below.
This article does not pretend to be a scientific presentation of skating techniques. It offers simple, usable instructions in terms your friend would operate with.
Human instruction for beginner skiers
Many people ask how to learn. Skating skiing is not difficult. Before moving on to the description, it should be noted that it is better to leave it aside during training. At first, it is very important to find body balance when moving in an unfamiliar way. And sticks will only get in the way here.
Leaving your arms free, relax your shoulders and you will feel them begin to move on their own to help you roll forward. In a word, trust your body.
Then you need to choose a flat area for training. You don't need a 5 km track, pick a snow-cleared surface about half the size of a standard school stadium. This is where you will practice the movements below.
A simple diagram explaining the mechanical aspect of skating
In the photo above you can see that both legs are simultaneously performing different functions. This is the main focus. At the time when one leg pushes off from the surface (as a rule, it is more actively involved in this process inner part feet), the second takes advantage of the moment and slides through the snow. We resolutely transfer all our weight, diligently accumulated at the work table, to the limb that is sliding. Please note that these movements are performed not in parallel, but diagonally!
Let's say you shift your body weight to the left, push off with your right foot and slide on your left. Try to slide as long as possible. For what? In order to have time to rest before the next push with the left leg. Do the exercises slowly and smoothly at first. When you learn well, then you will move on to working on developing speed. So, we push off with our left ski, transferring our weight to the right, and slide with our right. Thus, we alternate pushes with the left and the right foot. Reminds me of ice skating, doesn't it?
Please note that the leg on which we slide is slightly bent at the knee. Think of it as a spring that holds your weight.
Practice at home!
If you have problems maintaining balance, then in order to better understand how to learn to skate ski, you can practice standing on one leg at a time at home. 12 seconds for each with a change, 4 sets in total.
In addition, it will not be amiss to watch the competitions of professional athletes, for example, in biathlon races, you can even watch them on TV. This makes it much easier to absorb visual information about how it should look and then understand what exactly is required of you.
The main thing is to believe in yourself and give your body time to master new movements, and then everything will definitely work out. And next year you yourself will be explaining to your friends how to learn to skate ski.
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