Skating skiing technique. Ski racing in Norway: Skating technique

Skating skiing is becoming more and more popular. Such unique movements on the slopes allow one to develop enormous speeds, and the introduction of modern, high-quality equipment has made such skating safe for the athlete. When getting acquainted with skating, every little thing is important, so it is necessary to talk about all the nuances of this technique, as well as How to quickly learn this skating technique.

General information about skating

Skating itself entered the Olympic program back in 1988, and since then it has been gaining an increasing number of fans. Since such a skiing movement places more stress on the ankle joint, skating boots are made higher, with reliable fixation of the entire leg, and especially the heel.

Also skating skis shorter than for classical movement, they do not have a rounded end, and are almost completely straight. The whole point of the movement is that the skier pushes off with the inside of one of the skis, completely transferring his weight to the other. As a result, it appears that a person on skis moves like a speed skater, hence the name of the style.

A person who has a good command of the classic style of skiing can easily master skating techniques, but it can be difficult for an absolute beginner. Here it is important to choose the right equipment not only, but also the slope where the training will take place.

Options for skating

As the new style gained popularity, more and more new ways of riding appeared. So, what options for skating skiing now exist and are considered popular?

• Half-skate move involves pushing off with arms and legs at the same time, and at the same time one leg always slides with a stop, while the other goes freely.
• Skating move, which involves skating without pushing off with your hands. The arms themselves can move with or without a swing.
• Double-step skating It is considered very difficult, because the sliding occurs on the left leg while pushing off with the right hand. Next, it always begins after pushing off the right foot and lifting the stick from the support.
• Simultaneous one-step skating move It is considered one of the most difficult, because it requires perfect coordination of movements. Here you need to constantly straighten the leg that performs the push, accompanied by a tilt of the torso.
• Alternating skate move Must be used on very steep slopes. The essence of the movement consists of two sliding steps, in which the skier alternately pushes off with his hands.

Some athletes master only part of the skating movement options, while others begin to study each of them. And yet, in order to competently learn such a movement, you need to know special exercises, as well as practice on a special ski surface.

The main feature of thin plastic skating skis is that they are very slippery. That is why, in the first stages of learning, you should not choose surfaces with too much slope.

That is, for the first skating lessons the slide won't work. Since the skis slide so much, on a hill a person will be focused not on learning, but on how to maintain balance.

To learn skating on skis, it is best to choose wide and flat area, well rolled and with a slight slope. It is also very important that the snow surface is not too icy. The skier will rely on the edge of the ski when moving, so the top layer of snow should be slightly stirred up. Otherwise, the athlete will simply lack a normal point of support.

Exercises for teaching skating technique

To ensure that the training itself takes place without injury and at the fastest possible speed, professionals have developed special exercises that are now very widely used.

Learning to skate on skis usually begins no skis and no poles. A person must imagine how skis will slide when moving or jumping, having mastered this technique in theory. After this, you can move on to practice. The exercises themselves depend on the option of skating movement that was chosen.

Yes, when moving half-skate move, first master the imitation on site. The person slightly tilts his torso forward, brings his hands to the level of his head, after which he moves his swing leg forward and to the side, and then returns it back. This exercise should be repeated for both legs, after which you can begin the movement.

When moving in a half-skate motion, the leg that serves as the supporting leg must bend, pushing off with the second leg. After this, the exercise ends with active abduction of the hip and knee joints.

When you need to learn the most difficult things one-step move, the first exercise is imitation. A similar imitation with a specific stance, in which the sliding is transferred to the supporting ski, will help you master the move itself. The imitation takes place on 2 counts from the starting position.

The next exercise is in motion. What needs to be done for him? It is necessary to push off with the leg that serves as the supporting leg, moving it to the side; it would be ideal if the abduction occurs at a slight angle. You should try to immediately swing your other leg forward and to the side, transferring the weight of your entire body to it.

When pushing off sliding stop, you need to master one more exercise. Here, when moving from a small slope, you need to push off as much as possible with your feet from the inner edge, transferring your body weight first to one ski, then to the other.

At overcoming a hollow climb, you need to move in a herringbone pattern, actively pushing off from the edge with your ski.

Learning to turn passes on a flat surface while moving in a circle, first in one direction, and then in the opposite direction.

Skating is considered a little more difficult than the classic one, so it will take longer to master. It is very important to use the advice given by professionals.

• To prevent skiing from causing unnecessary injuries and damage, you need to choose the right high boots with increased rigidity and choose the right skis.
• It is better not to overestimate your abilities, and at first ride on flat surfaces, and not on large slopes.
• For skating, good balance is of great importance, so it can be developed using gymnastic exercises, for example, swallow.
• Since the skis are very slippery, it will be difficult to put them on at first. That is why it is better to stick a stick into the snow when putting on skis, so that the athlete always has a reliable point of support.
• The best way to learn how to skate is to practice and master all the principles and nuances. After the first exercises on coordination, turns and descents, skating will not seem so difficult.

Educational film on skating technique

Now we invite you to watch a training video on skating skiing techniques. He will definitely help you in your studies.

Second part of the educational film

They have a thousand-year history. It all started from the moment when our ancestors discovered that two planks tied to their feet made it possible not to “drown” even in the deepest snow. As for the history of cross-country skiing, this sport originated in the second half of the eighteenth century. It is not surprising that today there are different skiing techniques.

If we also continue to talk about history, then this style of skiing as skating was poorly known until 1984. Until that moment, skiing was mostly done using classical techniques.

"Father" of skating

Skating became popular thanks to a Swedish athlete named Svan Gunde. Thanks to this style of skating, the athlete became legendary. He went down in skiing history as the youngest Olympic champion. The athlete won his first Olympics at the age of 22. Throughout his career, Svan Gunde climbed to the Olympic podium for gold medals four times. The Swede won awards by skiing at high speeds exclusively using skating. The skier pushed off with a long pole, which was later replaced with modified ski poles. It is not surprising that after such a presentation many famous athletes began to master skating.

Skating: features

The main feature of skating is that, compared to other techniques, a skier can develop very high speeds. Externally, the movements of a skier are similar to those of a speed skater. It is because of this similarity that the technique received its name - skating.

The technique itself involves pushing back and then to the side using the inner edge of one of the skis. During this action, the skier shifts his weight to the other sliding ski, and similar actions are repeated on the other leg. Compared to the classical technique, this style does not involve stopping the move. If we talk about the hands, then when skating, the athlete pushes off with ski poles simultaneously or alternately with the rhythm of the legs.

Skating: types

Since the triumph of the Swedish athlete, experienced coaches and skiers have made some improvements to the skating stroke. Today there are several types of this technology:

One-step. This type of skating is considered the fastest. It is usually used by professional skiers in the decisive sections of cross-country skiing.

Two-step simultaneous. This type is considered the most universal, which is often called single-support sliding. As a rule, with the help of such moves, skiers cover more than half of the race track.

Alternating two-step. This move is considered the least fast and is used mainly on the most difficult sections of the ski slope, for example, on steep climbs.

Half-horse. This style, which is also called hybrid, is when one ski moves along the classic profile of the ski track, and the other along the track without a profile, that is, compacted.

Skate without ski poles. This move is considered amateur. Since the lack of ski poles slows down the movement. But this style is very popular, including among professional skiers, during training.

Skating is not an easy technique. Therefore, many professionals advise learning its basics under the supervision of an experienced trainer.

The technique of skating skiing is considered relatively new in comparison with the classic and free style. To master this method you need to spend from 1 to 3 months. But the result is worth the effort. Effective and fast movement on the ski track will be a reward for perseverance and patience.

The technique was first used in competitions in 1981. Paul Siitonen, a 40-year-old athlete, was able to win competitions with its help. It began to gain popularity with its inclusion in the program of the Olympic Games in 1988. The name of the technique appeared due to the visual similarity of the leg movements with movements during skating. Execution tactics:

1. One leg, at the beginning of the movement, pushes off with the inside of the ski from the surface of the ground.
2. The weight of the entire body is transferred to the other leg.
3. Repetition of previous points. Alternately for each leg.

When performing, the load on the ankle joint is increased. Therefore, its use is undesirable for a child. As long as cartilage and joints continue to grow, the likelihood of injury is higher. Until adolescence, it is better to choose other methods of skiing.

The move method requires special equipment. The skis are short, straight, without a curve at the end. The boots on them are higher, the joint and heel are fixed more firmly. Thanks to this device, running speed increases and joint safety is maintained.

Skating skiing technique

The modern design of skating is complemented by many varieties. They differ according to the following criteria:

• final speed;
• preliminary preparation;
• load on the body.

Each type of technique has its own characteristics.

1. Half-horse. Alternating swings of the arms are made with the elbow bent. When the left leg takes the stance, the right hand is in front of the body. And vice versa. At the moment when repulsion occurs with one limb, the other is in an abducted position, behind the body. Through training, a skill is acquired that allows the second leg to prepare at this moment to accept the weight of the entire body, multiplied by speed. The ride is comfortable for a flat track. A ski track is required for ease of gliding.
2. Skate. The movements are similar to those needed to move on blades on ice. Hands are involved in the process only to maintain balance. The speed is higher than when using other types. It is used on a relatively flat track; it is possible to have a slide and a rise on it. Economical in terms of energy consumption. It is easier for the athlete to breathe. Oxygen is consumed more efficiently. The disadvantage is the high load on the legs.
3. Two-step. The sticks are held parallel to each other, perpendicular to the ground. Elbows spread to the side. A push with sticks is made from the ground and a transition from the support of one leg to the other. At the moment of pushing, it is important to bring the poles out in front of you as quickly as possible. Thus, additional acceleration will be transferred to the sliding. When performed correctly, the body will have a short period of rest during the impulse movement. Riding in this manner is applicable everywhere: on the plain, on slopes with ascent/descent. Oxygen consumption is economical. This option is not suitable for beginners.
4. Simultaneous step. Designed for routes with steep terrain. Requires a high degree of concentration and a trained vestibular apparatus. The latter is responsible for the ability to maintain balance.
5. Alternating (one-step). Preferred on mountainous sections or on difficult sections of the route. 2 sliding steps are taken while pushing off with sticks. Each hand takes on 2 pushes. The most ergonomic option when the skier is tired of walking.

Each type of technique requires practice in slow motion. This makes it easier to learn how to ski step by step.

Where is the best place to learn skating?

It is better to turn to a professional to learn the technique. The current public education curriculum does not provide students with advanced skills. Therefore, it is better to send the child to the section under the supervision of a coach.

You can master the necessary skills yourself. If the skier has experience skiing using other techniques. The main advantage is the habit of physical activity. But the learning process can be easier for a beginner. To make it easier to take your first steps, you should use simple tips:

1. It is recommended to get on skis for the first time with special equipment. This way, the result will be achieved faster.
2. The route for testing must be smooth: without holes, sharp protrusions, ice, or steep hills. When space allows maneuvers, the improvement of thrusts will occur without hindrance. The number of errors will be reduced.
3. Wearing the right clothes will allow you to move faster. Jeans, warm jackets, outerwear below the buttocks slow down the movement.

There are a number of training techniques that you can master on your own.

Exercises for teaching skating technique

You need to start learning with a simple exercise: repeating movements that improvise a skating move. Skis and poles are not needed in this case. Further training should be based on the student’s personal physical data:

• "Martin". Classic for all sports. The athlete takes a standing position. Leans away from it with his body forward. At the same time, both arms and one leg are extended parallel to the floor. The ability to perform the exercise is assessed by the duration of maintaining balance over a long time.
• In move. Pushing off with the supporting leg, previously moved to the side at a slight angle. The other leg is simultaneously swung forward and to the side. The main weight of the body is transferred to it.
• Sliding stop. Used when driving from relatively small slopes. Maximum push-off is performed with the legs. You need to use the inside of the ski. The transfer of body weight is also organized from one leg to the other. They take turns becoming support.
• Turn. It is done in a circular open area. First you need to move clockwise and then counterclockwise.

It will take some time to improve the technique. Don't expect instant results.

You need to start skiing gradually. The main conditions: a minimum of haste and the desire to achieve results. A rubber band without skis is required. Regular stretching, joint development, jogging for cardiac stimulation. Without this, skiing is dangerous.

Experienced athletes often tell beginners how to properly skate ski or prepare for it. 5 most common tips:

1. Choose the right skis and poles.
2. Conduct short workouts that alternately load all muscle groups.
3. Allow yourself regular rest between workouts.
4. Master the technique step by step.
5. Follow the mentor's recommendations.

When changing direction of movement, correct positioning of the skis is important. There are several options for making turns:

• Plow. The simplest, safest and slowest. The feet are pointing toes towards each other. First, braking is performed on the inner side surface of one of the skis. Then the second one joins. The legs are pre-bent at the knees. One of them stands on its edge.
• On parallel skis. Used on slopes. The center of gravity of the body shifts to the side. You need to start by turning the plow. Gradually the skis become edged.
• By stepping over. The fastest way. The speed increases further. Transferring body weight to the leg outside the turn. Tilt the body towards the center of rotation. Place the unloaded inner leg forward and to the side, transferring the weight of the whole body. Substitute the freed limb, bent at the knee.

Basic mistakes of newbies

Progress in learning skating can be hampered by fear of braking. But there are 2 most common mistakes:

1. Excessively low slope. Thus, the body weight does not rest entirely on the skis when moving in a sliding step. When pushed, the body may turn around. The optimal tilt does not exceed 45 degrees.
2. Displacement of the supporting leg. If it moves back without reaching the vertical axis of the body, skidding appears on turns and speed is lost due to insufficient load on the ski.

Other errors may appear during the learning process. They need to be corrected gradually. Slow progress in sports is normal. The main result of learning to skate on skis will be the opportunity to have a good time. But it is also about sporting achievements, expanding your social circle and the health of your soul and body.

Skating on skis, unlike the skis themselves, does not have such a long history. As you know, the first classical style cross-country skiing took place in Norway in 1842.

Regarding skating, we note that it appeared only a century later, although athletes locally used this style of skating for high-speed cornering and for active climbing uphill. Ski racing is what stimulated skiers not only to search, but also to find more effective high-speed types of gliding. It was also partially used by alpine skiers to achieve effective acceleration.

Until the 80s of the last century, the skating style was in the shadows: the main competitions and training in skiing considered the only basic method - the classic one.

Pioneer of the skating style

Swede Svan Gunde was the first to actively promote skating on skis. Thanks to him, the legendary athlete became a four-time champion at the Winter Olympics, a seven-time champion and a World Cup winner. He went down in racing history as the youngest Olympic champion, becoming one at twenty-two years old. Gunde Swan became a national hero because he founded a new skating fashion in skiing. Using exclusively skating skiing, the Swedish master rushed along the racing tracks at a previously unknown speed, “armed” with a long pole (later replaced by modified ski poles), with which he pushed off like canoe rowers.

He was the first skier to begin training purposefully “like a speed skater.” The new style, used on a groomed track, that is, one that does not have a classic profile, was soon popularized precisely thanks to Svan Gunde, and ski racing itself forever lost its strict connection to the “profile track.” Athletes-skiers began to work much more intensively in training on their speed endurance, practicing skating on skis.

Objective factors of skating development

Let us ask ourselves the question: “Could the skating method of skiing become the main one for competitions in the middle of the last century?” Probably the answer will be negative. Athletes objectively would not be able to adequately recommend it on wooden skis that do not provide either the required level of gliding or the proper push-off rigidity, including due to imperfect bindings. Athletes would also be let down by outdated, leather, insufficiently durable and rigid sports shoes.

Let’s agree with the obvious fact: modern technologies have brought back to life many currently relevant sports and styles.

Technological sports equipment of the 21st century. In particular, the plastic at the bottom of the skis is extremely slippery, which significantly increases the speed of the skier. Modern “cool” racing skis have a sliding coating made of a special amorphous polyethylene, which has a significant molecular weight, interspersed with fluorocarbon and graphite.

Their increased elasticity made it possible to dampen vibrations that occur during racing. To lighten the weight, many companies use “honeycomb” or synthetic foam filler as a ski box filler in racing models.

It has been recorded that an experienced athlete rushes along a flat track (another word is inappropriate here) at a speed of up to 50 km/h, and on a rough track at a speed of 35 km/h. This is surprisingly equivalent to the speed of the rider (gallop - up to 50 km/h; trot - up to 35 km/h). We also note that, alas, a horse will not demonstrate such speed on snow.

It is also important to increase the elasticity of the toe and heel of sports skis, which fundamentally improves their properties in overcoming rollout.

Skating options

The skating style immediately after its presentation by the famous Swedish champion won worldwide recognition. In the eighties of the last century, it completely replaced the classic one in both cross-country skiing and biathlon. Naturally, qualified athletes and coaches contributed to it and developed it. Currently, the following types of skating moves are distinguished:

• one-step;
• two-step;
• alternating two-step;
• half-ridge;
• skating without ski poles.

Brief characteristics of skating styles

The half-skate style is also called hybrid. In this ski move, one ski moves along the classic profile of the ski track, and the other along a track without a profile, i.e., compacted. Athletes use it occasionally when they want to temporarily reduce the load on the body.

Skating without ski poles, which is naturally more amateurish, since for obvious reasons it is less fast than the other four, recognized by sports specialists. However, even famous ski racers sometimes purposefully use it in the training process.

Skate skiing (SKL) has its own special characteristics. The athlete pushes off with the inner side of the ski, which serves as a kind of sliding stop. They, the KHL, place higher demands, firstly, on the physical fitness of the athletes themselves, and secondly, on their equipment.

Unlike the classical style, an athlete-skier who practices CLH experiences intense dynamic lateral loads on his motor system. During the race, active cyclic transverse oscillations of the body occur (later in this article we will consider in detail their full cycle for one of the types of CLH).

Moreover, the intensity of such a transverse load increases significantly when the skier goes downhill. It directly depends on the ski angle. If on a flat distance it ranges from 15 to 45 degrees, depending on the speed, then on an ascent the above-mentioned angle increases to 75 degrees.

It is natural that the smaller the angle, the higher the speed of the skier. Therefore, for experienced athletes (and this can be seen on TV, watching reports from ski races) it is quite small.

The alternating two-step stroke is used mainly on the most difficult sections of the ski slope: on steep climbs, on substandard “soft” ski tracks, on sharp turns. It is the least fast, but has its own functional niche and is used by all active athletes.

Single-step skating is the fastest version of the KLH. It is honed to perfection by great masters. This is their sprint in the decisive stages. It's a real pleasure to see him in the race during the decisive stages, where athletes on skis rush along the track at unfathomable speeds.

The most universal, most popular is the two-step simultaneous skating move. Athletes cover most of the race track with him and his impeccable technique plays a decisive role in their sporting achievements.

Preferred Skate Style Method

Using this method of movement, the skier using it has the opportunity to move much faster, both on flat sections of the route and going uphill. It is universal. This version of the move is called the “simultaneous two-step skating move.” It consists of two successive steps differing in length, speed and duration, ending with a powerful simultaneous push-off using both ski poles.

Methodologically optimal and visual is the presentation of this variant of the move in the form of its successive six phases.

Description of the simultaneous two-step skating technique

During the first phase, called single-support pure sliding on the left ski, the athlete actively pushes off with his right foot. The range of movement is from completing the push-off to moving the right leg forward and to the side. The left supporting leg, which slides forward on the ski, ends up at the end of this slide ready for extension.

The skating technique in this phase is as follows: the athlete’s torso is tilted 50 degrees to the horizontal, the bend angle of the left leg at the knee is approximately 111 degrees, at the hip joint - 91 degrees. The left ski should slide at an angle of 19 degrees to the direction of movement, during such a slide the left leg extends at the knee by 31 degrees, and at the hip joint by 48 degrees. The body is straightened by 9 degrees.

In its second phase, the skating simultaneous two-step move changes the function of the left supporting leg, it becomes mixed. On the left ski, the athlete not only glides, he also pushes off with it. In turn, the right leg, first approaching the left, sharply - with a swinging movement - moves forward and to the side. At the same time, the “skate skier” works with poles (unlike a classic skier). All - because of the left supporting leg set aside. Because of this, the left hand turns out to be more straightened at the elbow and, accordingly, sticks the ski pole in first, and at an angle sharper inward than the right one. The sticks end up widely spaced. Between their “legs” there is a distance of approximately 1.3 m.

The third most active motor phase is characterized by the skating technique in terms of efficiency. The athlete sets the overall pace of movement with it. The beginning of the phase is an almost vertical positioning of the left pole, and the end is the left ski lifting off the track. The skier vigorously bends his torso forward at an angle of 41 degrees and straightens his left leg at the knee and hip joint. Then, in the second step, the right ski is placed at an angle of 3-6 degrees to the main direction of movement. This is helped by leaning on the right ski pole.

The fourth phase is a kind of litmus test demonstrating how an athlete can skate, effectively or not. It is characterized by a preliminary “squat” on the supporting right leg and a subsequent powerful push with it. This is followed by vigorous push-off at different times with the left and then the right ski pole. Pushes with your feet and sticks should be very powerful.

If an athlete is not able to give them the necessary energy, he should carry out additional training: work intensively in the gym, squatting with a barbell, i.e., loading the legs, and also training tempo movements for the triceps and deltoids. All the skating ski moves we mentioned (there are five of them) have this phase, so our considerations for the optimal physical condition of an athlete are also valid for them.

Let's continue the story about the fourth phase. The classic characteristics of a sit-down on the right leg are as follows: the bend angle of the leg at the knee is 106 degrees, and at the hip joint - 89 degrees. The torso tilts up to 36 degrees to reduce the load on the sliding ski and make it easier to push with ski poles.

The fifth phase is characterized by pushing off the right leg followed by alternating push-offs first with the left and then with the right ski pole. At the same time, both the left and right arms are straight, actually extended in a line.

In the sixth phase, extension of the right (push) leg at the knee and ankle joint is completed. The angle of inclination of the body increases, the skier performs a clean glide, and already on two skis. There is a cyclic transition to the first phase

How to master skating

You can learn skating on skis in a specialized sports section, under the guidance of an experienced trainer.

Reading the previous description of the simultaneous two-step skating move, you saw for yourself how many details matter in proper gliding: the angle of the ski relative to the direction of movement, the angle of the torso, the force of the push of the legs and arms with the help of ski poles, and general coordination. In a word, you can only learn to skate incorrectly alone.

For beginners about ski racing equipment

However, first, those interested must purchase skis and skating boots from a specialized store. It is fundamentally important to choose the right skis adapted to skating. They are selected according to length: it should be 10-15 centimeters greater than the athlete’s height. The skis have a slightly rounded nose. A prerequisite for their suitability is increased rigidity. Therefore, classic wooden skis are of little use for modern sports competitions. Technologically manufactured plastic models are in demand. It is enough just to carry out their first hardness test when purchasing. You need to stand on them and imitate a push. The criterion for suitability is maintaining the gap between the floor and the skis. In addition, there must be an edge on the side surface of skis for KLH, and not broken. If you are buying used skis, then you should pay special attention to this point.

In addition, you should pay attention to the existence of two technologies for their production: “sandwich” (simpler and cheaper) - for amateurs and “cap” - for professionals.

If you are an athlete, then, of course, you should choose skis from among the products of high-tech specialized companies: Fischer, STC, Rossignol, Karhu, Madshus, Peltonen.

However, you should be careful when buying expensive skis. Not only racing skis are expensive, but also mountain touring skis. For example, Fisher skis are good for skating, but for mountain tourists (where the loads can also be significant) we would recommend Backcountry skis.

There are two ski manufacturing technologies. If you are an amateur, then the “sandwich” technology is suitable for you, which involves a wooden base technologically covered with plastic plates. It is fundamentally unsuitable for athletes participating in competitions at decisive starts. Although it is possible for them to use a “sandwich” in the training process.

Athletes should not save money by buying skis made using cheaper technology. This is fraught with their rapid wear and breakage, since a professional subjects his skis to fairly severe loads for 3-6 hours every day. High-class skiers stay in the gym even in summer. Roller skis for skating help them stay fit during the off-season. Moreover, these devices have now become so technologically advanced that in the summer skiers not only train on them, but also compete. For competitions they use SkiSkett Cobra and SkiWay FLASH roller skates.

Boots for skating are also made specialized - taking into account intense mechanical loads and the requirement for increased fastening rigidity for skating. They are quite high and equipped with a special cuff that secures the leg.

Products from Salomon, Rossignol, Fischer, Botas, Alpina are best suited for athletes. Let's consider, again as an example, the Fisher boots. Their ultra-light and ultra-durable shell, made from two Flex Comp 2 components along with a perfectly propulsion-friendly HeelWedge, Triple Fit Velcro system and Speed ​​Lacing, maximizes adaptation to sports loads and the perfect fit of the shoe.

Skating fastenings are also high-tech and certified. The fastening systems SNS (developed by the French company Salomon) and NNN (from the Norwegian company Rottefella) are most suitable for professionals.

Skating poles are individually selected for a specific athlete. The athlete must choose them independently. After all, this takes into account height, arm length, and the amplitude of lateral movements while driving along the highway.

About the modern ski racing elite

When talking about cross-country skiing, it would be tactless to ignore current skiers who are making new achievements in this difficult and spectacular sport.

Today, undoubtedly, the trendsetter in cross-country skiing is the 31-year-old Norwegian racer Petter Northug. This is a great athlete: multiple Olympic champion, thirteen-time world champion. He entered the sport's elite by winning his first gold medal at the 2006 World Championships. Since then, his leadership has remained unchallenged.

However, the current Olympic champion (Winter Olympic Games in Sochi) is 33-year-old Russian Alexander Gennadievich Legkov. We think that the competition between these two athletes will become an incentive for the development of cross-country skiing in the next year or two.

Conclusion

The technique of skating on skis is specific and requires special skills, physical training and special equipment. It is impossible for a beginner to achieve high athletic results in modern cross-country skiing and biathlon (where skating is practiced) without qualified methodological assistance from an experienced coach. Speed ​​endurance, general coordination, and strength characteristics are important for an athlete. Qualified skiers are in special training all year round, using roller skates during the snowless season.

In addition to sporting personal qualities, a racing skier also needs special equipment designed for a mechanical load adequate to the skating style of skiing. Skis, boots, sports bindings, sports poles - all this equipment is selected individually and commensurate with the individual characteristics of the athlete.

As a professional sport or as an amateur hobby, it began to gain momentum again. Many cities today can make more than one offer for individual ski lessons or offer classes in groups with the same level of training for all students.

You can master the methods and techniques of skiing in various ways, including on your own, by studying the technique in theory and applying it on slopes of varying levels of difficulty, ranging from less to more. At the moment, one of the relatively new and most applicable techniques is skating skiing. You can learn about how, where and who uses this method of walking from this article.

What it is?

The appearance of skating in the field of skiing is a relatively new phenomenon. In addition to this option, there are also classic and free. Skating is characterized by the active participation of the legs in the skating process, which distinguishes it from the classical one. A special feature of this technique is the pushing of the skis at a certain angle from the track in relation to the direction of movement. Visually, this maneuver resembles ice skating. In connection with this fact, the name of this technique arose. There are several varieties of this type of skiing. The technique of skating skiing may differ in certain nuances of execution depending on the route, the level of training of the person skiing, or the convenience of performing one or another option.

The emergence of a new method of skiing was due to progress in the development of ski equipment. The development of more modern skis, ski boots and improvements in the attachment of one to the other has allowed athletes and amateurs in this area to place lateral emphasis on the foot. This fact contributed to the development of a new skiing technique, which began to use the legs more and reduce the load on the arms compared to the classic version.

When using a method such as skating on skis, the execution technique can have four varieties and can be used in different situations.

Where is this technique relevant?

The scope of application of this method of skiing on the slopes has changed significantly over the past few decades. The initial significance of skating was limited only to training exercises for athletes to master movement on turns and other difficult sections of the track. After the invention of new elements of ski equipment, such a move changed its meaning from a regular exercise to a separate technique, applicable both in professional competitions and on amateur slopes of ski resorts.

The technique of skating skiing is available for use by any person who feels comfortable and confident in its implementation. A professional athlete can use elements of this method or some of its variations as part of freestyle skating in all competitions that allow this style of movement in situations where it is convenient for him and gives him a speed advantage. There are currently no separate professional competitions in skating technique.

When passing complex routes and their sections, the skating technique on skis gives a special advantage. Errors may occur while executing it. Therefore, it is important to know about this and hone your skills.

History of origin

About a hundred years ago, skating was used as a regular exercise for training skiers and was not considered as a separate technique. The reason for this state of affairs was the inconvenient fixation of the ski boot to the ski itself.

After the advent of innovations in skier equipment, which occurred in the 70s of the 20th century, this technique became more convenient, and its use helped to develop greater speed of movement. Training programs for competitions held over the next few decades were revised. The technique of skating on skis began to have different implementation options.

At the moment, this method of movement on the ski slope or its elements take place only in free skiing. The skating stroke can be presented in the form of one-step, two-step, half-skate or alternating. You can also separate the technique of movement without the use of sticks into a separate option, that is, practically without using your hands. Each of these options is designed for specific routes and their elements. Combining several subtypes of skating and alternating it with the classic one on one track makes it possible to increase the efficiency of its completion.

In this regard, learning various skiing techniques from early childhood gives good results in the future. For amateurs, using several skating options makes the process more interesting and exciting, and also helps to train more muscles.

Execution Rules

Any skating move on skis, the technique of which is performed without errors, must obey the following rules:

• The need to use inertia and your own weight, and not just physical strength.
• One leg is the supporting leg, the other is the pushing leg.
• The center of mass should always be located above the supporting leg.
• During the push-off process, the center of mass is moved slightly forward in relation to the boot of the supporting leg, then the body is leveled and slightly rotated towards the direction of the pushing-off leg.
• For high efficiency in using your weight and inertia, you need to select poles of a length calculated by the formula: skier’s height minus 20 centimeters. Higher sticks do not allow the above rules to be effectively applied in practice.

One-step move

There are different types of skating skiing techniques. Simultaneous one-step move is one of them. Performing one full cycle of such a move involves two steps. They are performed as follows:

• Initially, one of the legs is pushed off;
• simultaneously with the push-off of the leg, push-off occurs with both hands;
• after which the supporting leg slides.

Performing all these movements is considered to be performing one full stroke cycle. A skier can perform up to 50 such cycles in one minute. This requires high physical fitness.

This technique is excellent for developing high speed when moving up, on a flat section of the route, or on small gentle slopes. This move is an excellent option for the skier to move in situations where it is necessary to accelerate the speed or achieve acceleration.

This technique of skating skiing uphill for each cycle helps a person overcome 4-10 meters. When the athlete moves on a flat section of the track, this number increases to 6-15 meters, provided that this method of skiing is performed without errors. Running should take no more than one or two seconds. When skiing, you should also follow the basic rules of skating, which have already been outlined above.

Two-step move

There are a variety of skating techniques on skis. The simultaneous two-step move is another of its variations. Its implementation is a little similar to the previous method. The only difference is that in this situation both skis, and, accordingly, both legs are at a certain angle to the direction of movement of the skier. Performing one cycle of such a move still takes no more than one or two seconds. In one minute, a trained person can perform from 30 to 70 such cycles.

The full cycle of performing a simultaneous two-step move includes taking two sliding steps with different feet and one pushing off with the hands, that is, pushing off the track with sticks.

The use of such a move is advisable when moving up hills of small or medium steepness. This method is also often used when running on flat sections of the route. Recently, the described technique of skating skiing has become the most popular and applicable both among athletes and among advanced amateurs. This option is rarely used when driving downhill, but sometimes its use in such a situation is advisable.

The length of one complete cycle performed by a simultaneous two-step skating stroke can vary from 3.5 to 8.5 meters. This is slightly less than in the previous version of skiing, but the number of such cycles per minute of skiing increases noticeably. It is this fact that can give the skier a speed advantage, which is one of the reasons for the increased popularity of this subtype of skating technique.

Alternate stroke

It also includes the technique of skating on skis and an alternating option for moving on the ski slope. This subspecies is significantly different from the previous two. Its peculiarity lies mainly in the execution of two sliding steps and two alternating pushing movements with the hands. Due to this, the name of the technique arises.

Due to the push-off with the hands after each sliding step, the speed of movement decreases in relation to the one-step and two-step options. The length of each such passage does not exceed 5 meters. One complete phase of alternating stroke takes a professional skier no more than a second. This technique is used when climbing steep hills. It is advisable to use alternating skating even in not very good gliding conditions, as well as on soft ski tracks. It means a well-flexing ski that softens the uneven terrain and makes the mistakes of any technique less noticeable. The use of such skis is typical for beginners or when skiing on a slope with soft snow.

Technique without using sticks

To maintain a high speed of movement or develop it, there is another method of skating on skis - skating without pushing off with your hands. It has two subtypes, both of which do not involve sticks. This technique is used on flat areas where good conditions for sliding are created, or on flat sections of the ski slope. Visually, this option is even more reminiscent of the movements of a speed skater. The use of poles, that is, pushing off with hands in such a situation, only slows down the skier and does not allow achieving maximum speed of movement.

When performing such a move, the skier takes only two sliding steps. At the same time, his body is always at an angle of about 45 degrees. This position of the body makes it possible to reduce wind resistance.

The skating technique on skis without poles is divided into movements with and without swings. In the first version, swinging your arms allows you to develop higher speed. The skier performs active movements with his arms, first forward and then backward, combining them with footwork. During such movements, the sticks are at an angle and directed backwards with rings.

In the second version of skiing without poles, the arms are folded in front of the chest in such a way as to press the poles to the body. They are in a horizontal position with the rings backwards, as in the previous version. Skiers often hold them under their arms. This situation is characterized by lower energy consumption due to the passive work of the hands.

Half-skate move

A subtype that is effective in developing high speed and widely used is the skating technique on skis - the half-skate stroke. It has a number of differences from all previous options for traveling on a snowy track. It is mainly used on gentle or flat parts of the ski road for skiing. It is often used when moving down, that is, on slopes of slight steepness. Completing one full cycle takes the skier no more than one second. Often, two complete phases can be completed in this time.

The cycle consists of a set of the following movements:

1. The center of mass of the human body is initially located in relation to the heel of the leg on which the support is performed, slightly behind and to the side. Next, the supporting leg slides.
2. Simultaneously with the movement of the leg on which the support was initially made, the skier straightens and moves his arms back.
3. Next, the second leg swings up and to the side, and a sliding step is performed.
4. When completing a sliding step on a practically straightened supporting leg, this technique of skating skiing is assumed - half-skating. At the same time, place the poles on the snow for further pushing after this. The body should lean forward a little.
5. The swing leg, which should be slightly bent at the knee joint, lunges forward and slightly to the side, placing the ski track at a slight angle to the direction of movement of the skier.
6. At this moment, the heels should be crossed, and the supporting leg should begin to bend at the knee, preparing to slide.

During the execution of one cycle, the right and left alternately become the supporting legs, and the fly legs, respectively, become the left and right at this moment.

Exercises

To master all the above techniques, you need systematic practice on the ski slopes, as well as regular exercises with movements that imitate the running of a skier. There are exercises for such an option as skating technique on skis. The most common and applicable are the following movements and body positions:

1. Transferring the entire weight from one leg to the other with alternate bending of the legs at the knee joints. The arms are not used during this movement. They are behind you.
2. The same transfer of support from one leg to the other. Arms extended forward. The sticks are located perpendicular to the surface.
3. On a flat track, alternate free sliding steps are performed with either the right or left foot. For two sliding steps - one push-off with hands.
4. Performing an alternating sliding step with either the right or left foot, but with two push-offs with sticks after each step.
5. Alternate combination of all skating techniques on a flat track.
6. Performing a one-step move with pushing off with your hands on flat sections of the track.

All these exercises will help you get comfortable on easy ski slopes, as well as on moderately difficult slopes. Learning to hold your torso correctly and shift your center of mass is one of the main tasks when learning to ski with any skating stroke.

Common Mistakes

The skating technique on skis should minimize or eliminate errors altogether. Improper execution of this method of movement may not give the expected result or contribute to injury. It is extremely dangerous to make mistakes in skiing technique on slopes, turns or climbs. On flat areas and with soft skis, the athlete’s shortcomings become less noticeable.

Skating equipment becomes ineffective or its effectiveness is significantly reduced in the following cases:

• if you lean forward too low when performing sliding steps, your own body does not fully load on the ski track;
• if the body is tilted too low during repulsion, a reaction such as turning the body to the side may occur;
• placing the support track not under you, but a little back also leads to a small load of the ski track with its own weight.

There are other mistakes in the process of skating skiing, but all of them, one way or another, are associated with two points. The first of them is a low inclination of the body, which, to the general misconception, does not bring the development of speed. The tilt should not exceed 45 degrees. In this case, the technique is effective. The second mistake is placing your leg at the moment of repulsion not under you, but slightly behind you, that is, before it intersects with the vertical axis of the body. Both of these errors lead to either skidding in different directions or to incomplete loading of the ski with its own weight. To run fast on skis, you need to use, in addition to muscle mass, your own weight with momentum.

For amateur skiers on resort ski slopes, developing maximum speed is sometimes not a priority, and therefore mistakes may not seem so serious. Throwing your body to the side can lead to loss of balance and a fall, which is dangerous.

The technique of skating on skis, performed according to all the above rules and methods, taking into account errors, can be accessible to both professionals and amateurs on slopes of varying difficulty.