How to properly cross-country ski. Methods of ascents and descents in skiing Overcoming ascents and descents on skis

Correct technique skiing helps to move quickly with minimal loss of energy, without reducing the pace of movement, significantly reduces the risk of injuries and falls. For skiing to be successful, you need to train hard and fulfill all the instructor’s requirements. They begin training on small hills and gradually master more complex hills.

Overcoming an obstacle depends on various reasons:

• mountain structure;
• ski contact with the surface;
• human preparation;
• skier fatigue;
• condition of the route.

There are several ways to ski up. Experienced athletes begin to climb (hill 5*) at speed, without slowing down. On low slopes, a sliding, running, or stepping style is used.

During a slide, the body is tilted forward, the step size becomes smaller, the leg pushes off, and the arms work. Upper and lower limbs are carried forward after shocks, their amplitude decreases. The steeper the peak, the more often they rely on sticks. One leg makes a swinging movement, the other pushes off. Make sure that your foot does not slip when moving.

Sliding style. Skiing starts from flat or hilly terrain. The arms and legs work alternately: pushing off with your hands helps you slide. The body weight is transferred to the extended limb, the other leg is bent.

The stepping method is used with an increase in the angle of elevation when sliding is not possible. There is no need to extend the stick far, place it at an angle, and straighten your arm after pushing off. One of the sticks is used all the time.

The “half herringbone” technique is used when the adhesion of the boards to the snowy surface does not allow movement on parallel legs, even on a straight surface. A stepping step is used, the limbs move as in half-skate running - one moves in the direction of movement, the other is at an angle.

Herringbone style skiers use slides whose angle is 30*. The participant walks at a walking pace, points to the sides, skis are on the inside edge, strong grip prevents rolling, poles are placed at the back.

The “ladder” is used on peaks up to 45*. The skis are positioned transversely to the mountain, side steps are performed, and the person leans on the poles.

Types of lifting techniques

Two-step move

Movement order:

1. The force of the tilted body is transferred to the right lower limb, which is extended forward along with the right arm.
2. The skier makes a push, bends his right leg, moves, right hand sticks a stick into the snow near the toe of his boot.
3. The leg drops and slides forward.
4. Both skis glide simultaneously for several minutes.
5. After pushing the left stick left leg pushes, the weight of the body is on her, left hand comes forward.
6. Next, the left arm and right leg are extended, and everything is repeated.

A simultaneous stepless ride is used on flat slides with a slippery surface. Using steps on the icy sections of the ski track can cause you to lose your balance. A joint push with poles, when two skis slide, gives stability. At the same time loaded upper limbs and body.

Step technique:

• pushing with sticks, sliding, the body is bent, the head is raised, the person straightens his back, puts the sticks in front;
• the participant prepares to push, the body weight goes to the toes, they bend;
• the poles are brought in front of the ski bindings and pushed with their hands;
• then the arms are extended, the hands are located at knee level, the sticks are tilted as much as possible;
• tilt of the body, two skis are involved, pushing off, the person slides inertia.

Descent from the mountain

There is a risk of injury when descending. Inept technique, improper braking, steepness of the mountain, inability to turn - these factors lead to various damages. A beginner should choose a small slope, the right method of descent, and suitable snow cover.

Attention! It is necessary to check all ski equipment fastenings before starting lessons.

A high stance is used on low slopes: the legs are bent, they are placed close, parallel to each other, the body is tilted. The arms are bent, the sticks are pulled back.

High peaks with a large angle of inclination are conquered using a middle stance. The legs are placed 25 cm wide, half bent, and the body is tilted. To increase stability, do a cross-step: one leg is brought forward. To brake, the bent limb is pushed forward as far as possible.

A low stance is suitable for ledges: the lower limbs are bent, the athlete squats, the body tilts, and the arms are placed in front.

The steepness of the hill is overcome in a “zigzag” - a turn is made while moving, or after stopping. They drive in a straight line on flat surfaces, do not accelerate too much, the terrain must be visible.

On short routes with a high angle of ascent, the descent occurs by side sliding. Ski boards are placed parallel to the top, pressing on their outer ribs. To reduce the speed of movement, press on the internal ribs.

In other cases, a ladder style is used. They follow each other in untrodden snow.

Obstacles on the way are overcome with the help of a low stand; constant contact of the skis with the snow surface is required. Moving off the ledge, with the surface leveled, the body is straightened. Reaching the hillock, bend your legs and gently drive onto the ledge. To overcome the hole you need a skillful descent and drive up the hill.

In slalom, they use a high-speed descent from the mountain with a length of 500 m, 800 m. There are gates on the route that athletes overcome, and there are flags along the edges. At a speed of more than 40 km/h, the skier passes all obstacles. The gate slows down the competitor's speed. Women skiers also participate in this sport. The main thing is to group correctly, the skier pushes off with poles, squats, glides, good maneuverability is needed. There are people who do slalom without poles. On ski resorts To return to the mountain they use lifts.

To learn how to climb and descend, all conditions have been created for this at the Alpine ski resorts. The trails are made for any level. There are slides for children; beginners learn the basics of skiing according to instructions.

Norway boasts a highly organized winter holiday for everyone. White Mountain in the Kvitfel resort is 1025 m high. There are sites on it of varying levels of difficulty, there are 19 in total. Approximately 200 km are allocated for flat trails.

Rotation methods

Stability depends on:

• size of the support area;
• position of the body above the support;
• terrain;
• speed;
• balance angle.

How to brake safely on a descent

To regulate speed in order to quickly stop at a designated place, braking methods are studied. Before the lesson, the mentor talks about the safety rules on the track.

The “plow” is used on small hills in a straight line: the toes are kept together, they do not intersect, the heels are spread apart, the knees are connected, the body weight is moved to the heels. The larger the angle, the stronger.

“Half-plow” - when moving obliquely, one ski goes straight, the other goes to the side.

They often slow down using sticks: sticks are connected and stuck into the snow, thereby slowing down the speed. One hand holds the stick from above, the other clasps it below. In extreme cases, in order to stop, they fall: they squat, lie on their side, their arms are pulled back, the skis are placed in the snow, they are located across the direction of the slope.

Skiers must not only be able to fall, but also learn how to get up after falling, and at the same time they help each other get up. In deep snow, remove the backpack before getting up. On a hard surface, they pull their legs towards the body, rest their skis on the snow, lean on sticks, and rise. All ascents and descents require good physical fitness, you need to do physical exercise, constantly train.

TECHNIQUE OF SIMULTANEOUS STROKES.................................................... ............3

SKATE STROKE................................................... ................................................5

WAYS TO OVERCOME SKI climbs...................................................8

RACKS OF DESCENTS................................................... ............................................eleven

TURNING WHILE DRIVING.................................................... ................................13

BRAKING METHODS................................................................. ................................15

LIST OF MATERIALS USED....................................................17

SIMULTANEOUS STROKE TECHNIQUE

The main element of simultaneous moves is the simultaneous repulsion with sticks. This element is common to all moves, and it is more convenient to analyze it using the example of a simultaneous stepless move. In addition, other General requirements to the technique of simultaneous moves.

In a simultaneous stepless move, the legs do not actively participate in the push, but their position plays an important role in creating favorable conditions for the transfer of forces from the hands through the body to the sliding ski. It is important, as with alternating two-step, to create a rigid “arms - torso - legs” system. Simultaneous repulsion in this move begins from the moment the poles are placed on the snow. Hands bring the sticks forward, hands no higher shoulder joints, rings of sticks behind the hands. Movement of the torso (leaning forward) and arms sticks with a strong blow stuck in the snow.

In the first part of the push, the torso tilts forward, at the same time the arms are bent in elbow joints. In the middle part of the take-off, when the bending of the arms reaches its maximum (the angle at the elbow joints is about 90°), it is advisable to slightly tilt the shins back to 70° (the feet slide forward slightly). At the moment of “fixing” the legs in this position, a rigid system is created and the skier maximizes the pressure on the poles. The torso continues to tilt forward to a horizontal position, the arms are extended at the elbow joints, and the hands extend below the knees. Maximum force on the sticks occurs at the moment of the end of the torso tilt and the vertical position of the arms. The push ends with full extension of the arms at the elbow joints and adduction of the hands at the wrists - the arm and the stick form a straight line. After the end of the push with the poles, the skier glides on two skis in a bent position (the body is horizontal). Body weight is evenly distributed between two skis. After the push, the arms initially relax upward by inertia, but not higher than the back.

Then the removal of the arms begins. The movement is performed with straightened arms down-forward-up, while the tilt of the torso slowly decreases. It is not recommended to drag out sliding on two skis. A significant reduction in sliding speed does not allow maintaining a uniform and high speed of movement with simultaneous moves and leads to unnecessary expenditure of effort.

In simultaneous stepless and other moves, it is important not only to gain, but also the main thing is not to significantly reduce the glide speed while skiing on two skis. Otherwise, all the athlete’s efforts during push-off will be wasted and will lead to a large expenditure of effort. A decrease in sliding speed in the stroke cycle is associated with two factors: with an increase in pressure on the snow by inertial forces of body parts, which usually arise during unnecessary movements, and also with an increase in the resistance force of the oncoming air flow.

It is necessary to avoid various unnecessary vertical movements, in particular: throwing away hands with sticks after pushing upward; sharp straightening of the body at the end and immediately after the end of repulsion with sticks; further sharp tilt of the body after the end of the push; sharp straightening of the body, especially at the beginning of free sliding; bending the legs at the knees (squats); sharp straightening of the legs at the end and immediately after repulsion; tilting the shins forward in the first half of the push-off. All these actions either worsen the repulsion conditions or cause increased pressure on the skis and, therefore, an increase in friction. In addition, straightening the body increases drag, which also affects the gliding speed, especially in a headwind.

When moving with other moves (one-step and two-step), simultaneous pushing with sticks is performed in a similar way, but it is associated with the phases of a sliding step. The requirements for performing the sliding step phases are the same as for the variable two-step stroke. The difference is that the phases are associated with the simultaneous carrying and pushing of sticks, but in length and duration they differ from those outlined in the analysis of the sliding step.

SKATE STROKE

There are the following options for moving with skating moves: half-skate simultaneous move, skating move without pushing off with arms (with and without swinging arms), simultaneous two-step skating move, simultaneous one-step skating move, alternating skating move.

Simultaneous one-step skating move

The actions of a skier when moving in these ways are somewhat reminiscent of the movements of a speed skater - hence the name of the move.

Pushing back and to the side with the inner edge of one of the skis (sliding stop), the skier transfers his body weight to the other sliding ski, and the movements are repeated with the other leg, pushing off is performed from a sliding ski. Unlike classic moves There is no ski stop in the stroke cycles. When moving with this move, the arms also actively work; repulsion occurs simultaneously or alternately in accordance with the rhythm of the legs. Options are also possible without pushing away with your hands (with or without hand swings).

On flat sections of the route, pushing with the arms is most often performed simultaneously, and on uphill sections, depending on the steepness (simultaneously or alternately). The half-skate move (pushing off repeatedly with one of the legs, the other sliding in a straight line) is used more often when making a turn in a gentle arc (the push is performed with the outer ski). The illustrations show a simultaneous one-step skating stroke (Fig. 14), an alternating skating stroke, and a simultaneous two-step skating stroke.

Alternating free-sliding skating

Simultaneous two-step skating stroke

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

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

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

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

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

For more successful mastery skating Before studying it on the snow, it is advisable to simulate all movements without skis. The simulation is performed both stepwise and jumping. Steps (jumps) are performed forward - to the side with a low (creeping) trajectory of movements. In this case, you should pay attention to pushing off with the entire foot (lateral - internal part), not a sock. The toe of the fly leg must turn slightly forward - to the side.

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

WAYS TO OVERCOME SKI climbs

When skiing over rough terrain, skiers, tourists and schoolchildren have to overcome climbs of varying steepness, length and terrain during walks. During training and competitions in cross-country skiing, methods of climbing the ski track are mainly used, providing high speed of movement (sliding running and stepping steps). In very rare cases, on short steep sections of the route due to poor preparation or unsuccessful lubrication, athletes are forced to switch to less quick ways lifts - “half-herringbone” and “herringbone”. Tourists and schoolchildren during walks, when moving without ski tracks, still quite often use the “half-herringbone”, “herringbone” and even “ladder” climbs.

The choice of method for overcoming climbs depends not only on their steepness; Other factors also play an important role: the grip of skis on snow, physical and technical readiness skier, the degree of his fatigue in this moment and the condition of the ski track. Under favorable circumstances, qualified skiers overcome slopes up to 5° with an alternating two-step stroke, without reducing competitive speed. In other less favorable conditions, even on gentler slopes it is necessary to switch to methods of overcoming climbs by sliding, running and stepping.

In all these methods there is no free gliding phase and no gliding phase with leg straightening. When climbing with a sliding step, the sliding and standing phases of the ski are approximately equal in time. When overcoming climbs in any way great importance has active hand work, which reduces the possibility of ski slipping as the steepness of the climbs increases.

Sliding ascent

When lifting by sliding, the inclination of the torso increases, the length of the step decreases, the push with the hand ends simultaneously with the push-off with the foot. The amplitude in the work of the arms and legs decreases - they are carried forward with an energetic swinging movement immediately after the end of the pushes, the “swing” is almost absent. The period of work (push-off) with one hand is layered on the push with the other hand, therefore, with increasing steepness of the climb, the support with sticks becomes continuous.

All this is dictated by the need to increase the grip of the skis on the snow and avoid their slipping. The angle of repulsion with the foot also increases, which requires more active work hands The stick is placed on the snow at an angle of about 65-75°. The kicking off becomes longer. The free leg performs a swing movement while pushing with the other leg. When moving the leg forward, it is unacceptable for the foot to “slip”, as this causes a locking position and makes it difficult to perform a roll, which, in turn, causes other violations of the technique.

Climbing with a jogging step is used on slopes of medium steepness, and in case of poor gliding, on flatter slopes. The transition to this method of overcoming the rise depends on other factors. In this case, a significant reduction in gliding time is observed, which can lead to a temporary transition to running with a flight phase. In this method, the length of the lunge is 3-4 times longer than the length of the slide. Swinging movements and squats are performed quickly, which allows you to maintain a fairly high tempo of movement. In general, the method is similar to running on bent legs while maintaining many of the details of lifting with a sliding step.

Climbing with a stepping step is used in conditions where sliding is impossible or impractical (due to the high expenditure of force). This is primarily due to an increase in the steepness of the climbs, but the conditions of ski adhesion to the snow also play an important role. The speed of the lunge and energetic push-off with the foot and stick are of extremely great importance here. Teaching schoolchildren this

The method of climbing does not cause any particular difficulties in coordination, but overcoming the steepest climbs requires good physical preparation.

The "half-herringbone" climb is used when overcoming slopes diagonally and is performed in the following way. The upper ski slides directly in the direction of movement, and the lower ski is moved to the side with its toe and placed on the inner edge. The sticks work in the same way as with an alternating two-step stroke (with cross coordination), and are carried forward in a straight line. It is important to ensure that schoolchildren have good support on sticks. This will allow you to overcome even moderately steep climbs. The length of the steps when lifting in a "half-herringbone" is not the same: the step of a ski sliding straight

always longer than the ski with the toe pointed to the side. This method can also be used for direct lifting.

The herringbone lift is used quite steep slopes(up to 35°), when schoolchildren are not able to overcome the incline at a walking pace. Raising your toes and placing the skis on the inside edge significantly increases their grip on the snow and prevents them from rolling down. The name of this method comes from the trace in the snow that the skier leaves, and resembles the branches of a Christmas tree. The skier, overcoming the climb in this way, also moves at a walking pace with the toes of the skis spread apart and placed on the edge. With this method of lifting, it is important to rely on poles, which are placed behind the skis. As the steepness of the slope increases, the angle of ski spread and the forward tilt of the body increase. When moving in this way there may be various options hand work: simultaneously with the ski, a stick of the same name or the opposite (different name) is brought out.

Climbing with a “ladder” is used on very steep slopes and in deep snow cover during tourist skiing and walking.

Errors that arise when learning the method: insufficient ski tilting, their non-horizontal setting, poor support on the poles.

RACKS OF DESCENTS

The main (middle) stance is most often used when descending. It is the least tiring and allows you to perform any other techniques (braking, turning) during the descent. During a straight descent in the main stance, the skis are spaced 10-15 cm apart from each other, the legs are slightly bent in knee joints, the torso is slightly tilted forward, the arms are lowered and slightly extended forward, the sticks (necessarily with the rings back) do not touch the slope. To increase stability, one leg is pushed forward 10-20 cm. The main stance provides the greatest stability when descending.

Descent in the main stance	Low stance descent

The low stance is used on straight, flat and open slopes when maximum descent speed is required. In this position, the knees are strongly bent, the torso is tilted and leaned forward, the arms are also extended forward, the elbows are lowered and pressed. The skier in this stance takes on a fairly streamlined position and significantly reduces drag. At high speeds, some incorrect movements or positions may noticeably interfere with achieving maximum speed for these conditions.

Thus, even moving the elbows to the side under certain conditions reduces the speed of descent to 5-10%. However, prolonged use of a very low stance in ski racing not always advisable. On the one hand, this reduces stability, since the ability to absorb slope unevenness deteriorates, and there is no necessary rest for the leg muscles. This will not allow you to continue vigorously fighting on the cross-country skiing course after descending.

A high stance is used to temporarily reduce the speed of descent by increasing the resistance of the oncoming air flow. For greater braking, you should also straighten up and spread your arms to the sides. Sometimes this stance is used to rest or better view an unfamiliar slope at the beginning of the descent. It is not advisable to descend for a long time in a high stance: the loss of speed is too great, and overcoming the unevenness of the slope is also difficult.

High stance descent	Descent at the rest stand

The rest stand is used on a fairly long and level slope. It allows you to give some rest to the muscles of your legs and back. To this end, the skier straightens his legs somewhat, leans forward and rests his forearms on his hips. This provides less air resistance than in the main stance, and the conditions for rest and recovery of breathing are better; however, stability in the event of hitting bumps is somewhat worse.

Turn by stepping

TURNING IN MOTION

Turn by stepping- one of the most common in cross-country skiing. It is used both on a slope and on a flat area after rolling out. Schoolchildren who have mastered preparatory exercises on a slope, successfully master turning techniques. There are two types of turns - stepping from the inside and from the outside ski.

Turning by stepping from the inside ski (Fig. 31) is the most common. It is used when skiing over rough terrain. This turn allows you to change the direction of movement, not only without losing speed, but in some cases even increasing it by pushing off with the outer ski. It is performed as follows: going down the slope in the main stance, the skier transfers his entire body to the outer ski, and moves the inner ski, unloaded from the weight of the body, to the side and, transferring the body weight to it, energetically pushes off with the outer ski, having previously edged it onto the inner edge. Then the outer ski is quickly placed against the inner ski. To increase the angle of rotation, similar steps must be performed several times. In addition to pushing with the foot, simultaneous pushing with sticks is used to increase speed. As the descent speed increases, the abduction angle

Rotate with emphasis

skiing decreases, and the frequency of stepping increases.

Rotate with emphasis performed on moderately steep slopes at

shallow snow cover and high enough speed when turning by stepping is no longer applicable. To perform a turn, you must first transfer your body weight to one of the skis (internal to the turn); the other, free of body weight, is placed in the stop position: the heel of the ski is moved to the side, the toe is moved slightly forward and the ski is tilted onto the inner edge. To perform a turn, the body weight must be transferred to the ski, which is in support. The steepness of the turn depends on the ski heel abduction angle, the ski tilt angle, the condition of the snow cover and the amount of body weight transfer. Schoolchildren usually easily master this method of turning. Initially, the position of the support is simulated on level ground, and students also perform a transfer of body weight. The exercise is repeated several times. They then try a turn on a well-prepared slope. Turning must be studied in both directions. When performing this turn, schoolchildren encounter the following errors: the ski heel abduction and tilt angles are small, little body weight is transferred to the outer ski, and the tip of the ski does not move forward enough. Schoolchildren who have mastered stop braking usually easily master this turn.

Turn from stop

Turn from stop is one of the most common - it is widely used in skiing, hiking and walking. It is also used by skiers when climbing slopes, but its execution there has its own specifics. Compared to steering turns (stop and plow), a stop turn is performed at high speed and hardly reduces it. It can be performed on slopes of almost any steepness, provided there is sufficient acceleration to gain speed.

Having gained speed in the main stance, the skier squats slightly and transfers his body weight to the inside (relative to the turn) ski, while simultaneously performing a preliminary twist (swing) of the body, bringing the inside shoulder forward. The outer ski, freed from body weight, is moved with a low sliding movement (or even through the air) to the side by the heel and placed in a short stop position. Then, straightening up slightly, with a quick elastic movement, pushing off only with the edge of the inner ski, he transfers the body weight to the outer ski, while simultaneously moving the pelvis forward - into the turn.

The transfer of the pelvis should be performed quickly by throwing onto the outside ski. The inner ski is immediately placed (with a tapping motion) on the outer ski and slightly moved forward. Simultaneously with the body throw, the outer ski is turned onto the inner edge. These movements ensure entry into the turn. Further, when moving in an arc, the skier slightly bends his knees and continues to keep his body weight mostly on the outside ski. When turning, the skis are held parallel to each other.

Gliding along the arc of the turn, the skier takes a characteristic position: inner thigh and the pelvis moves somewhat toward the center of the rotation, and the inner shoulder turns outward. To complete a turn, you need to distribute your body weight evenly on both skis while moving straight down the slope and assume a basic stance. If the turn ends obliquely in the direction of descent, then the skis do not turn out completely. Characteristic of this turn is the execution of movements (flexion - extension - flexion) by the legs to relieve the pressure of the ski on the snow, which facilitates entry into the turn. In addition, it is very important to perform all movements quickly and smoothly, especially transferring body weight and bringing the inner ski to the outer one; The duration of the emphasis is very short.

Turning on parallel skis is one of the fastest and is therefore often used in cross-country skiing and mountain skiing skiing. If a skier takes a turn on a well-prepared ski track, then he performs a turn on parallel skis without special effort. The ski track itself “guides” the athlete around the turn; it is only important to increase the tilt of the body inside the turn in order to resist the centrifugal force that arises

strength. Otherwise, the skier may fly off the track and turn under the influence of centrifugal forces in the direction opposite to the turn.

A turn on parallel skis (Fig. 35) is performed on a slope or clearing without a ski track (on compacted snow) as follows. Descending in the main stance, the skier bends his legs slightly during acceleration and immediately straightens up, followed by “locking” at the knees, ankles and hip joints at the moment of stopping after straightening. At this moment, the pressure of the skis on the snow is significantly reduced ("relief") and the skier enters the turn, pushing the skis to the side with his heels; This is helped by active rotation of the torso towards the movement of the heels (counter-rotation). Further, having entered the turn, the skier, when moving in an arc, immediately places the skis on the inner ribs, and the body weight is transferred more to the outer ski, the inner ski is moved slightly forward.

BRAKING METHODS

Plow braking It is used on slopes of various steepness, on hiking trips and on walks. This is the most effective method, which allows you to significantly reduce your speed on a slope or even stop.

Plow braking is performed as follows. When descending in the main stance, the skier springily straightens his legs at the knees and, slightly “throwing” his body up (relieving the pressure on the heels of the skis), with strong pressure, sliding the skis with his heels to the side. The skis rest on the inner ribs (edges of the skis), and their tips remain together; the knees are brought together, the body weight is distributed evenly on both skis, and the torso is slightly leaned back, and the arms take the position as when descending in the main stance. Increasing the angle of the skis and placing them more on the edges significantly increases braking.

Stop braking

Stop braking more often used when descending obliquely. The skier transfers his body weight to the upper (sliding straight) ski, and puts the lower one in the stop position: the heel is to the side, the toes are held together, the ski is edged on the inside edge. Increasing the angle of abduction and tilt of the ski increases braking. Throughout the entire braking, the body weight remains on the ski sliding straight (top), although a partial transfer of body weight to the ski that is in stop will lead to a change in the direction of movement, i.e. to turn with emphasis. This method is sometimes called "half-plow" braking.

Students who have mastered plow braking well usually easily master stop braking. When studying this method, you must first imitate the movements while standing still, taking the described positions several times. The learning methods and errors encountered when braking with a stop are similar to the errors encountered when braking with a plow. In the future, schoolchildren must master braking on slopes in both directions (from different legs).

Side slip braking(by turning the skis) is used when the athlete needs to stop and go down further down the slope, achieving lateral sliding by edging the skis.

Braking is performed as follows. When descending obliquely, the skier squats slightly, then straightens up with a rather sharp push forward, removing the load from the skis, placing them flatter and moving laterally ankle joints moves the heels of the skis to the side. This is helped by the counter rotational movement of the torso and shoulders, as well as additional support on the stick. After moving the backs of the skis to the side, the amount of braking force depends on the angle of the skis: for sharp braking or even a complete stop, you need to place the skis across the slope and steeply on the edge. To study side-slip braking, lead-in exercises are used to turn on parallel skis from a stop. When teaching girls this method of braking, it is necessary to avoid very steep slopes.

When driving down a slope at high speed and unexpectedly appearing obstacles, it sometimes becomes necessary to brake sharply or even stop. If the distance to the obstacle is too short, the only way to prevent a collision is to deliberately fall. A controlled fall will reduce the possibility of injury and allow you to quickly get up and continue moving. Before falling, you need to sit down and then fall (gently “falling”) back to the side - on your hip and on your side. At the same time, the skis should be turned across the slope. It is better to scatter your hands with sticks up the slope. From this position, sitting down and then leaning on poles, it is easy to get up and, turning your skis, continue moving down the slope.

If the skis are crossed when you fall, you need to turn over on your back, raise your legs up and bring the skis to their normal position. Then turn over on your side again (skis across the slope) and stand up. In exceptional cases, when braking with skis is impossible (on a hiking trip, on a walk - in deep snow cover), and a fall is impractical, skiers can use pole braking (one on the side, two on the side, two between the skis). These methods will help to slightly reduce the speed in case of unforeseen circumstances.

This material gives detailed description the most popular and constantly used methods of climbing uphill on skis in ski tourism. They do not require any additional equipment, only skill and dexterity.

The article does not mention another, special method of skiing up a steep mountain using a rope, you can read about it

Below the article you will see videos that demonstrate each method, as well as the most common mistakes made by beginners.

Technique for skiing uphill: climbing with a stepping step

The stepping step - at first glance, this is the easiest way to rise. After all, there are no special techniques in it. The skier walked and continues to ski straight, facing the slope. The skis remain parallel to each other, just like on a ski track.

Why doesn't the skier slide back? There are a couple of tricks that significantly simplify this uphill skiing.

Before climbing, you need to switch from a sliding step to a stepping one, that is, walk like on snowshoes. This creates a small sub-lip (and on plastic skis With this step, the holding ointment works better, which holds the ski. However, the support can break off at any moment, and the ski will shoot back.

To prevent this from happening, there is a second trick. The sticks need to be stuck into the snow just behind the legs, thereby constantly resting on them.

It is clear that this technique of skiing uphill is suitable for slopes of slight steepness - 10-20 degrees.

How to ski uphill in a herringbone pattern

Herringbone - the method of lifting a skier uphill is suitable for steeper sections. It’s convenient because to climb, you just need to spread the toes of your skis and take a walking step, so that the trail you leave resembles a spruce branch.

It is better to put the ski on the edge, as if cutting into the snow. The sticks work the same as in the previous section, i.e. are constantly located behind (below) the boot.

Ladder - a universal way to climb and descend skis

Climbing a ladder is intended for very steep slopes, although technically this is the easiest way to climb a mountain on skis.

Before lifting, the skier turns sideways to the slope and rises with a side step, cutting the edges of the skis into the snow, leaving a ladder-like pattern on the slope.

A common mistake made by some tourists is that they look up and, unnoticed by themselves, turn diagonally towards the slope. As a result, the ski shoots back and, as a result, a fall occurs.

A skier also falls if, in a hurry and not reaching the end of the climb, he begins to turn around and tries to stand straight on the ski track.

You can also go down using the same method - using a ladder - if the descent is very steep, or at the end of the descent there is a dangerous obstacle - a hole or a log.

Useful articles:

Serpentine ascent

The ascent path looks like a zigzag. This method is better to choose if you need to overcome a long steep slope overgrown with trees, littered with protruding stones and the like. Serpentine allows you not only to climb a steep hill, but also to bypass all obstacles. The technical difficulty of this method of climbing uphill on skis is the turn.

The turn is done with your back to the slope “ballet style” (sometimes called a turn on the spot). The leg with the ski rises, the one that stands lower on the slope, the ski turns in the air and is placed parallel to the other ski, but points in the other direction. Then, turning the body on one leg, we turn and place the skis parallel (straight). To the next turning point we go at a sliding or stepping step, slightly gaining height (traverse).

It is better to rehearse this complex turn before skiing up the mountain, in advance on a flat area. It is also suitable for turning on the spot - http://youtu.be/GWoDwb9BaCIjust on the ski track.

In real hiking conditions, one or another method is rarely used in its pure form; usually, during one climb, a tourist skier uses all of the above methods, changing and mixing them depending on the profile of the slope and the obstacles on it.

Dmitry Ryumkin, especially for Zabroska.rf

Line of movement

The line of movement in winter travel is more straight than on foot or by boat. In many cases, you can make a path straight through frozen swamps and ponds. However, you should not build a simple hike only by azimuth. It is better to use any passing ski track or sled road convenient for movement.

If there are no ski tracks or roads, you can move along clearings, open forests, and river beds. We must always remember that it is easier to go where the snow is less deep.

Behavior in an avalanche zone. In winter, avalanche danger increases significantly. This should be taken into account when choosing a line of movement and not planning transitions through concave forms of relief - snow funnels, avalanche chutes, under ridges with overhanging cornices and in general along all slopes where there is a sufficient amount of snow in an unstable state.

Slopes with a steepness of 15 to 60° can be dangerous for avalanches if the snow depth on them is more than 30 cm. While in such an area, tourists should not go out on the route if the forecast is unfavorable - sudden warming or cooling, drop in pressure, during and on the first day - two after snowfall, blizzard, rain, hairdryer.

When moving along a slope, you must avoid crossing it, move only up or down along the line of the slope, remembering that concave slopes are safest in their upper part, and convex slopes in their lower part. Longitudinal depressions on the slope - couloirs and gutters - if it is impossible to bypass them, it is recommended to overcome them in the narrowest places, one at a time and with reliable insurance. In general, you have to move at the highest speed in an avalanche zone. At the same time, the leader needs to ensure that tourists avoid sharp turns on skis, falls - anything that can cause shaking of the slope,

On steep and long slopes, tourists move in zigzags (“serpentine”). At the corners of zigzags, turn with a swing turn around the foot, and the turn must begin with the outer ski in relation to the slope.

On short sections of the route, herringbone or half-herringbone ascents are possible. Very cool places the only way to climb is the “ladder”.

When lifting with a load, the skillful use of pole supports plays an important role.

Skiing technique. For beginner tourists, who, as a rule, have unedged skis and bindings that do not fix the heel on the loading area, the skiing technique is limited to the use of the main stance and periodic braking on closed, steep or rolled out areas with a “plow” or “stop.”

Compared to an ordinary skier, a tourist loaded with a backpack has to spread his legs wider on the descent, put one ski further forward and try to fit into the uneven terrain as smoothly as possible. To prevent the backpack from moving on your back under the influence of inertia and changing the position of the center of gravity, it is useful to fasten it to your belt with a special belt.

It is better to move on long descents in zigzags with turns from the “stop”, on a falling surface with turns by stepping over or on the spot around your foot.

On very steep slopes, it is convenient to descend by sliding sideways on the edges of the skis. If the slope is overgrown with forest with dense undergrowth, then it is better to descend at a walking pace - a “ladder”. In some cases, if there is a danger of hitting a friend, a tree or a stone, you must be able to apply emergency braking, deliberately falling backwards to the side or simply sitting down in the snow.

Descents in deep, loose snow. On such slopes, tourists must take the appropriate stance (normal - with uniform movement, front - with accelerated, rear - with slow motion) and be sure to remove the toes of the skis from under the snow. Both skis must be evenly loaded. Otherwise, one of them will begin to bury itself in the snow and the tourist will lose his balance.

For a beginner, it is easiest to descend in an oblique descent stance, almost across the slope with a counterslope, which will allow him to easily brake for a further turn on the spot.

Methods of learning to ski downhill

Methods for teaching braking on descents

List of used literature

Methods of learning to ski downhill

They begin to master the methods of descent by studying the middle stance when descending straight and obliquely, then they master the descent in low, high and resting stances. First, you need to learn how to take descent stances on the spot, controlling the position of the torso, arms, legs, then during the descent in easier conditions (a flat, gentle open slope with uniform snow cover). When improving the technique of descending from the mountains, it is necessary to gradually complicate the conditions of the descent (meaning length, steepness, unevenness of the slope, condition of the snow cover, etc.), accustom skiers to speed, to changing stances during the descent and narrow skiing. Before studying mountain descent, it is necessary to familiarize students with safe falling techniques.

Students should know that:

a) when descending, you need to bend your legs at the knee joints;

b) you cannot tilt your body forward too much;

c) you cannot spread your hands with sticks wide to the sides and hold them in front of you with the rings forward or drag them in the snow;

d) you need to distribute your body weight evenly on both skis and move one ski forward slightly.

Students should be able to:

a) take a stance position when descending, depending on the steepness;

b) correctly distribute body weight on both skis;

c) go through the entire descent without much stress.

Methods for teaching braking on descents

descent mountain ski training

It is used on straight descents from slopes of low and medium steepness. The “plow” begins by spreading the skis to the sides and pressing on them with the heels of the boots; the toes of the skis remain together, the heels of the skis are spread wide apart, the skis are placed on the inner ribs; the knees are brought together, the torso and arms take the same position as when descending in the main stance; body weight is distributed evenly on both skis.

Checking students' readiness for learning.

Students should know that:

a) “plow” braking is used to reduce speed on descents or come to a complete stop;

b) during braking, the toes of the skis should be together, the heels of the skis should be spread apart;

c) skis must be placed on the inner ribs, body weight must be distributed evenly on both skis;

d) the position of the torso and arms with sticks should be as when descending in the main stance.

Students should be able to:

a) take the “plow” position on the spot and when descending the slope;

b) reduce speed when descending;

c) make a complete stop after descending.

Descriptions of the “SEMI-PLOW” braking technique

It is used on oblique slopes of small and medium steepness. You need to transfer your body weight to the upper ski, and place the lower one on the edge in the stop position. Ski toes are kept at the same level. If it is necessary to increase braking, the lower ski is placed more to the side.

Checking students' readiness for learning.

Students should know that:

a) when braking, you cannot move the bottom ski far forward, creating crossed skis.

b) you cannot straighten the leg with the upper ski on which the sliding occurs, and, conversely, you cannot bend the leg moved to the side (at point-blank range) with the lower (butt) ski.

Students should be able to:

a) take the “semi-plow” position on the spot and when descending with the right and left skis;

b) reduce or increase the amount of stop in movement on the descent, thereby regulating the speed of movement.

List of used literature

Agranovsky M.A. Skiing: A Textbook for Institutes physical culture. M.: FiS, 1980. 308 p.

Evstratova V.D. Skiing: Textbook for institutes and technical schools of physical culture. M.: FiS, 1989. 319 p.

Kudryavtseva E.I. Skiing: Textbook for technical schools of physical education. M.: FiS, 1985. 328 p.