The skating technique was invented a hundred years ago, this style of movement was recognized only at the Olympics of the eighties. Initially, skiers moved in a classic style, and the skate was used to quickly enter a turn and for a dynamic ascent uphill.

Now such a move is gaining special popularity, since it is distinguished by a special type of movement on the snow, which allows even a beginner to reach high speeds. The technique has its own characteristics and nuances, without the knowledge of which it cannot be mastered.

The essence of this ride is to imitate ice skating. It's difficult to master this style right away. It is impossible to learn this stage without hard training. For these purposes, a special series of exercises has been invented, aimed at developing skills for such a ride. This will be discussed a little later.

In total, there are several types of walking:

• semi-skate course;
• skating course;
• skate move in two steps;
• skating in a simultaneous step;

Each species has its own technique. Let's take a closer look at each of these techniques.

Half-skate course

The most efficient and fastest type of skiing. It allows you to reach high speeds. Using this method, an athlete is able to cover up to 9 meters of distance in just a split second. This method is used on flat sections of the track, descents and ascents, when the movement occurs along an arcuate trajectory. This technique is used only by experienced masters. This style is being honed to perfection.

The essence of the method consists in pushing with one leg, while the other leg is rolling along the track, together with the work of the legs, hands are used to push the body with sticks. Series of all work of pushing legs and arms. The leaning leg is rolling along the track at this time.

The entire series of movements can be divided into four stages: sliding movement on a leaning leg, sliding movement with pushing the body with two hands, simultaneous sliding movement of both skis and simultaneous work of the left leg and two hands, sliding movement on two skis and the work of the pushing leg and two hands, sliding movement on both skis and pushing with the working leg.

The first stage involves a sliding movement on a leaning leg. It begins when the work of the pushing leg is completed, and ends with the setting of two sticks on the ground.

Skate

The most widespread and long-used form of skiing in sports. The tactics have been perfected over many decades. For this reason, it is currently the most preferred. Well suited for knurled trails. This move is often used in ski resorts. This technique makes it possible to develop an optimal speed compared to other walking techniques. The skating technique involves pushing off, due to the inner edge of the ski. Pulling the ski back and pushing with the edge of the inner part of the ski, he transfers the body weight to the second leg, sliding forward on the ski. After that, the leg sliding on the ski pushes the body and the leg changes.

Stops are not expected with this walking tactic. Hands are actively working in time with the legs. They help push the body away. The work of the arms and legs must be coordinated. There is a possibility of driving without the use of hands, for example, when descending and during a turn. On level ground, your hands should work together with your legs. On the rise, the arms work more intensively, the main load falls on them. The load depends on the incline of the climb.

To master this technique, you must have strong knee and ankle joints. Mastering walking tactics should be on a flat, well-run track. The width should be as large as possible. Snow must not contain ice fragments. Pushing with the edge of the inner part of the ski is possible only on plowed-up snow.

First of all, you should push with the edge of the inner part of the ski in a directional arc in both directions. On initial stage the exercise is performed without the use of sticks. The angle of deflection of the skis from the initial position should be noted.

Important: As you master the tactics, this angle should increase. Pay close attention to the position of both ski ribs each time. During the walking process, every little thing should be very carefully monitored, since all the details are important.

Skating in two steps

Skiing with the double step technique is carried out in two stages.

The first stage includes movement on the left ski while pushing with the right hand. The leg begins when the push is completed with the right foot and ends with the right ski pole lifted off the ground.

The joints of the hip and knee areas work in this style. The skier straightens the left leaning leg at the indicated joints during movement. He gradually bends his right working leg in the same joints. It is important to maintain a constant ski angle in relation to the direction of travel. Simultaneously with the bend, he must pull his leg towards the leaning leg. Move the center of gravity to the beginning of the foot of the leaning leg.

The second stage includes pushing with the left foot and sliding the left ski. Sliding movement on one support right leg... The slide is performed with a simultaneous push with both hands. Simultaneous movement of the right leg and pushing with the hands. Sliding and pushing are done with the right foot.

Skating to Simultaneous Step

This skiing technique is considered the most difficult in terms of movement coordination. Since with each extension of the pushing leg, the skier must bend over and at this time work with his hands. It is reasonable to start the analysis of all stages of movements while walking from the moment of the end of pushing with the foot.

The entire step of the walking technique consists of two steps. At this time, sliding is carried out. Each step of the right foot and step of the left foot consists of a take-off. Hands work together with the legs.

Overcoming the plain with this style, the skier performs four stages: sliding movement on one support, simultaneous pushing with hands and sliding movement, simultaneous pushing with hands and feet, sliding movement due to pushing the leg.

Alternating skating

This type of riding is used for climbing steep hills. The entire walk stage consists of double steps, during which a sliding movement is carried out. Together with the steps, the skier performs two alternate pushing with his hands.

Basic mistakes of beginners

All beginners make common mistakes in skating walking style. This style does not forgive gaps in skill, so they should be eliminated altogether due to the minimization of the number of injuries.

The health hazard increases on slopes or inclines and bends. On a flat section of the track, such errors are not so noticeable, they may not even be noticed by an inexperienced eye. All errors can be summarized according to the following criteria:

• when performing sliding movements and too low an inclination, the maximum loading of the track with its own body does not occur;
• when performing repulsive movements and tilting the body forward, a full turn of the body to the side can occur;
• incorrect positioning of the leaning leg (not placed under oneself, but a little behind oneself), leads to a strong load on the track due to the weight own body.

The peculiarity of the remaining errors lies in the content of the above.

Skating training area

Novice athletes need to start training on a flat and tamped and sufficiently prepared track. She can be in the forest or in the park. Snow on the track should be slightly loose, but not too loose.

You can, of course, skate on the snow, but for an inexperienced skier it will be too difficult to do. The skier will make mistakes, and they can completely discourage any desire to ride further.

Skating exercises

Many people wonder how you can learn to skate? You should know that before getting on skis, you must perform a certain set of exercises until they reach automaticity.

Otherwise, you can get very serious injury already during the first ride. Exercises should be started after pre-warming up the muscles and joints. Here are some common beginner exercises:

• your own body weight should be transferred from foot to foot. Simultaneously with the transfer, the legs are bent at the knees. Hands are not involved in the work and are behind the back;
• a similar exercise, but the arms are extended forward. This is an imitation of finding poles in front of a skier;
• imitation of a flat track. Alternate glide with change of legs. For two slides, there is one push by the hands;
• alternating sliding with a change of legs, but for each step there are two jerks with the hands;
• alternate sliding using all techniques with imitation of a flat track;
• skating is performed in one step with an imitation of a flat track.

Interesting: For professional athletes, the volume of exercises far exceeds this list, but for a beginner skier, such a set is quite sufficient to master the technique of skating.

Conclusion

Skating skiing technique is gaining more and more popularity. Many people prefer this technique to the classical one. And this is justified, since this style requires advanced skills and abilities from the skier.

The skiing technique will help amateurs and athletes to ski quickly, happily and safely.

The classic skiing technique is considered basic, but there are many more varieties. Today we will talk about the most popular ones.

Skating technique on skis

Based on the name of this technique, one can guess that its execution involves imitation of ice skating. The athlete alternately rests on both skis, but pushes off the snow surface with their inner side. The legs are almost always in different areas.

It turns out that you need to drive, trying to draw the narrowest possible English letter "V". One foot should slide forward and to the side, then repeat the same action with the other foot, trying to push off with the inner edge.

This technique is used when riding a well-groomed track. Briefly, you can write its main features - it is a higher pace and load.

Types and methods of skiing

Skiing methods, based on intentions, circumstances of their use and methods of implementation, are classified:

• drill and applied exercises;
• skiing;
• rebuilding from different moves;
• climbing methods;
• maneuvers on the spot and while driving;
• stop options;
• ski jumping;
• passing ribbing during descent.

Alternating two-step stroke

It can be compared with the movements of a person, it is like walking with a sweeping step.

It is called alternating due to the fact that the hands work in turn. It is called two-step, since the athlete makes two sliding steps. Visualizing this move will help you learn his technique. It is used on a flat track.

To perform this move, you should slightly bend down and step with your left foot. It is necessary to move back with the right foot and in parallel extend the right hand with the stick straight. The brush should be against the shoulder and the stick is placed on the snow near the front edge of the shoe.

The left hand completes the repulsion, it is extended back. After pushing off, the ski moves away from the surface, the foot rises by 10 cm.

Sliding should be done alternately. The weight of the body must be slowly moved to the supporting leg and pushed back with pressure using sticks.

At the same time, step-free running

This method assumes that the athlete is constantly sliding on both skis, maintaining the pace with powerful synchronous push-offs. Practiced on descents and on smooth trails.

At the end of the push, the athlete, riding on 2 skis, brings the sticks out in front of him. He guides them back and down. Starting position: hands opposite the eyes, slightly wider than shoulders; one stick opposite the other; elbows on the sides. During the push-off, the poles are placed on the snow cover at the level of the front edges of the shoe. They must be pressed instantly upon contact with the surface.

First, the pressure is done by tilting the body, then by extending the arms. During repulsion, do not bend your legs too much. The brushes go near the knees. It is necessary to bend the body forward and downward by applying force. In the final of the push, the hand and the stick form a straight line. The body is directed as far forward as possible (almost to a position parallel to the surface).

After pushing off, there is unhindered rolling, soft straightening of the body, and again the athlete puts out the sticks. Sudden straightening significantly increases the pressure on the skis, which causes a loss of skiing speed.

Alternating four-step skiing

It is quite difficult to perform. It is distinguished by a cycle of movements, which consists of 4 consecutive steps and 2 successive jolts. The removal of the sticks before pushing off is done in turn for the initial 2 steps.

It is practiced on flat trails and when climbing. There are times when experienced athletes choose this move in order to go through long climbs, while alternating it with an alternating two-step move. But professional athletes it is not often used in competitions because it has an average speed.

In technical terms, this is the most difficult skiing option. But the key movements of the stroke were previously mastered with other techniques.

In this method, the movement is carried out as follows:

1. The 1st move is done with the right foot, and the left one completes the push. Advances in front of him left hand with a stick. The athlete switches to glide on the right ski.
2. Step 2 is performed with the left foot. The right hand with a stick extends in front of you (the rings are directed backward). The left one is brought out by a ring in front of itself.
3. Riding on the left ski means that the right stick is pushed forward in a ring.
4. The 3rd move is done with the right foot. You need to place the left stick on the surface to push off.
5. Start of the step with the left hand and finish of the push with the left hand.
6. With the final step of the left foot, the right stick is placed on the snow surface and the right hand is pushing.
7. After the completion of the previous move, the movement of the right leg and the extension of the left arm start.

As you become familiar with this technique, it is important to understand how to combine the usual actions at a new pace and think over your riding style.

Simultaneous one-step technique

It is the fastest because it allows you to ride at high speeds ( maximum speed 8 m / s). Its execution consists in the 1st sliding movement and parallel push with the help of sticks. Further, the slide takes place on both skis.

This move should be performed according to the following rules:

• at the end of the push, the athlete makes a slide;
• he slowly stands up straight and puts the sticks in front of him;
• in advance transfers the weight of the body to the left leg and makes a push with the same leg synchronously with the installation of sticks on the snow cover;
• when the push with the foot ends, you need to start pushing off with your hands;
• the athlete glides on his right foot and does not stop pushing with his hands. The left leg is pushed forward with an energetic swing and placed near the support leg during the period of completion of the push with the hands;
• the push with the hands is over, then the ride takes place on both skis.

It will be easier to understand this move by imitating it first without sticks. It is the most common.

Simultaneous two-step

This technique is used when riding on a plain with high level sliding and downhill. It consists of 2 sliding steps and a parallel push with hands in the 2nd step.

The main variant of the move is carried out according to the following rules:

• at the end of the clean and jerk, the athlete makes a slide on both legs in an inclined state. Then, slowly, he becomes straight and pushes the sticks forward;
• the athlete squats a little. Concentrates weight on the left leg and makes a forward move with the right, without stopping to carry the sticks. Upon completion of the push with the left, a slip occurs on the other leg;
• the skier squats and transfers the weight to the right leg. He is pushed off with his right foot, and the sticks are carried out in front of him;
• at the end of the push with the foot, the sticks take a working position, and push-off occurs with the use of the hands;
• this pushing and sliding on the left foot does not stop. At the moment, the right ski is moving forward at a stroke;
• at the end of the push, the right ski is put to the reference ski, and the slide takes place on two legs. For a certain period, a person makes a slide without his participation on both legs. Then the cycle of actions is repeated.

Conclusion

All of these methods have similar characteristics. They assume a push-off from the inside edge of the ski, and the weight is always transferred to the sliding foot.

Among the differences, one can single out the fact that they have different sliding speeds, and they are used under different conditions. There are the fastest, the most common, the most difficult, and the simplest. Therefore, each of them deserves attention, because the riding technique needs to be improved.

Ridge course skiing has, unlike skiing itself, a history that is not so long. As you know, the first cross-country skiing in the classic style took place in Norway in 1842.

Regarding the skating course, we note that it appeared only a century later, although athletes locally used this style of skating for high-speed cornering and active ascent uphill. Cross-country skiing is what has stimulated athletes-skiers not only to seek, but also to find more efficient high-speed types of gliding. It was also partially used by alpine skiers for effective acceleration.

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

Skating pioneer

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

He was the first athlete-skier to begin purposefully “speed skating” training. The new style, applied on a rolled track, that is, one that does not have a classic profile, was soon popularized precisely thanks to Svan Gunda, and the cross-country skiing itself forever lost its strict reference 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 the development of the skating course

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?" The answer is probably no. Objectively, athletes would not be able to adequately recommend it on wooden skis that do not provide either the required level of slip or the proper repulsion stiffness, including due to imperfect fixtures in terms of rigidity. Athletes would also be let down by outdated, leather, insufficiently durable and stiff athletic shoes.

Let's agree with the obvious fact: modern technology has brought back to life many of today's topical sports and styles.

Technological sport equipment XXI century. In particular, the plastic on the underside of the skis is extremely slippery, which translates into a significant increase in the skier's speed. Modern "cool" racing skis have a sliding coating made of special amorphous polyethylene with a significant molecular weight, interspersed with fluorocarbon and graphite.

Their increased elasticity helped to damp the vibrations that occur during racing. To lighten the weight, many firms in racing models use "honeycomb" or synthetic foam filler as the filler of the ski box.

It is 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 crossed track - at a speed of 35 km / h. This is surprisingly equivalent to the speed of a rider (gallop - up to 50 km / h; trot - up to 35 km / h). Also note that a horse on a snow cover, alas, will not demonstrate such speed.

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

Skating options

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

• one-stage;
• two-step;
• alternating two-step;
• semi-skate;
• skate without ski poles.

Brief description of skating styles

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

Skating course without ski poles, which is naturally more amateur, because it is, for obvious reasons, less fast than the other four, recognized by sports experts. However, it is sometimes purposefully used in the training process even by eminent ski racers.

Skating ski runs (KLH) have their own special specifics. The athlete is pushed off by the inner side of the ski, which serves as a kind of sliding stop. They, KLH, have higher requirements, firstly, to physical form the athletes themselves, and secondly, to their equipment.

In contrast to the classical style, the athlete-skier practicing CFO experiences intense dynamic lateral loads on his locomotor system. During the race, active cyclic lateral vibrations 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 load of a transverse nature increases significantly when the skier goes downhill. It directly depends on the angle of the skis. If at an even distance it is, depending on the speed, from 15 to 45 degrees, then on the rise the above-mentioned angle increases to 75 degrees.

Naturally, 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 cross-country skiing), it is not at all small.

The alternating two-step stroke is used mainly in the most difficult areas. ski slopes: on steep climbs, with substandard "soft" tracks, on sharp turns. It is the least fast, but it has its own functional niche and it is owned by all active athletes.

One-step skating is the most quick option KLH. Great masters hone it to perfection. This is their sprint in crucial areas. It is a real pleasure to see him in a race on decisive stages, where athletes on skis rush along the track at an incomprehensible speed.

The most versatile, the most demanded is the two-step simultaneous skating course. Athletes pass most of them race track and his flawless technique plays a decisive role in their athletic performance.

The preferred way of skating style

According to this method of movement, the skier using it has the ability to move much faster, both on flat sections of the track, and uphill. It is versatile. This variant of the move was called "skate simultaneous two-step move". It consists of two successive strides differing in length, speed and duration, ending with a powerful simultaneous take-off with the help of both ski poles.

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

Description of the technique of the ridge simultaneous two-step stroke

In the first phase, called single-support clean glide on the left ski, the athlete actively repels with the right foot. The range of movement by it is from the completion of repulsion to the removal of the right leg forward and to the side. The left supporting leg, which slides forward on the ski, as a result is 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 horizon, the bend angle of the left leg at the knee is approximately 111 degrees, and in the hip joint is 91 degrees. The left ski should slide at an angle of 19 degrees to the direction of travel, during such a slide, the left leg is extended 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 does not just slide, he also pushes off with it. In turn, the right leg, at first approaching the left, abruptly - with a swinging movement - moves forward and to the side. At the same time, the "skate skier" works with sticks (in contrast to the classic skier). All - because of the left supporting leg set aside. Because of this, the left hand is more straightened at the elbow and, accordingly, is the first to stick the ski pole, and at an angle sharper inward than the right. The sticks are widely spaced. There is a distance of about 1.3 m between their "legs".

The third most active motor phase is characterized by the skating technique in terms of efficiency. The athlete sets the general pace of movement with it. The beginning of the phase is an almost vertical positioning of the left stick, and the end is the left ski lifts off the track. The skier energetically tilts the torso forward at an angle of 41 degrees and straightens the left leg at the knee and hip joint. Then, in the second step, put the right ski at an angle of 3-6 degrees to the main direction of travel. This is assisted by the support on the right ski pole.

The fourth phase is a kind of litmus paper that demonstrates how an athlete can skate, effectively or not. It is characterized by a preliminary "squatting" on the supporting right leg and subsequent powerful push by it. This is followed by a vigorous repulsion of the left and then the right ski stick at different times. The kicks and sticks should be quite powerful.

If an athlete is not able to give them the necessary energy, he should conduct additional training: work with emphasis gym, squatting with a barbell, that is, loading the legs, as well as training tempo movements on the triceps and deltoid muscles. All the skating ski runs we have mentioned (there are five of them) have this phase, therefore our considerations on the optimal physical condition of the athlete are also valid for them.

Let's continue the story about the fourth phase. The classic characteristics of squatting on the right leg are as follows: the knee angle is 106 degrees, and the hip joint is 89 degrees. The torso tilts up to 36 degrees to reduce stress on sliding ski and pushing relief with ski poles.

The fifth phase is characterized by a take-off of the right leg followed by alternate take-offs, first with the left and then with the right ski pole. In this case, both the left and right hand are straight, in fact, stretched out in a line.

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

How to master the skating course

You can learn skating skiing in a specialized sports section, under the guidance of a trainer who owns it.

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

For beginners about ski racing equipment

However, first, those who wish should purchase skis and skating boots in a specialized store. It is fundamentally important to choose the right skis that are suitable for skating. They are selected in length: it should exceed the height of the athlete by 10-15 centimeters. The skis have a slightly rounded nose. A prerequisite their suitability is increased rigidity. That's why classic skis made of wood are of little use for modern sports. Technologically manufactured plastic models are in demand. It is easy enough to carry out their first stiffness test upon purchase. You need to stand on them and imitate a push. The criterion for suitability is the maintenance of the gap between the floor and the skis. In addition, there should be an edging on the side surface of the KLH skis, and not broken. If you buy used skis, then Special attention worth paying attention to at this point.

In addition, attention should be paid to the existence of two technologies for their manufacture: "sandwich" (simpler and cheaper) - for amateurs and "cap" - for professionals.

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

However, you should be careful when buying expensive skis. Not only are racing skis expensive, but also mountain tourist 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 technologies for making skis. If you are an amateur, then the "sandwich" technology will suit you, which assumes a wooden base, technologically glued with plastic plates. It is fundamentally not suitable 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 quick wear and tear, since a professional gives his skis daily for 3-6 hours to rather hard loads. High-class skiers stay in the simulator even in summer. Rollerski for skating helps them keep fit during off-season. Moreover, these devices have now become so technologically advanced that in the summertime skiers not only train on them, but also compete. For competitions they use SkiSkett Cobra, SkiWay FLASH rollers.

Skating boots are also made specialized - based on intense mechanical loads and the requirement for increased rigidity of fastening for KLH. They are high enough and equipped with a special cuff that fixes the leg.

For athletes, the best suited products are Salomon, Rossignol, Fischer, Botas, Alpina. Consider, again for example, the Fisher boots. Their ultra-lightweight, heavy-duty shell is made from two Flex Comp 2 components along with a perfect push-off HeelWedge heel, Triple Fit Velcro system and Speed ​​Lacing to maximize adaptation to sports loads and the perfect fit of the shoe.

Ridge bindings are also high-tech and certified. For professionals, the most suitable fastening systems are SNS (developed by the French company Salomon) and NNN (from the Norwegian company Rottefella).

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

About the modern elite of cross-country skiing

Talking about cross-country skiing, it would be tactless to bypass the current skiers in the conversation, creating new achievements in this difficult and spectacular sport.

Today, the undoubtedly trendsetter in cross-country skiing is the 31-year-old Norwegian racer Petter Nortug. He is a great athlete: multiple Olympic champion, thirteen times world champion. He entered the sports elite, 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 stimulate the development of cross-country skiing for the next year or two.

Conclusion

The technique of skating skiing is specific and requires special skills, physical fitness and special equipment. Achieve high athletic performance in modern cross-country skiing and biathlon (where skating is practiced), it is impossible for a beginner without the qualified methodological help of an experienced coach. For an athlete, speed endurance, general coordination, and strength characteristics are important. Qualified skiers are in a special simulator all year round, using rollers during the snowless season.

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

Many novice skiers who have already mastered the classic move are interested in how to learn how to skate skiing. Of course, the help of a coach increases the chances of getting a good result, but you can learn everything yourself. It is important to buy or rent special skis, which are a little shorter than the "classic", and they also have a rounded nose. Another important point is that the poles for this style should be high and it is better if the handle reaches the shoulder. If you don't want to change your equipment, then keep in mind that the study will be complicated.

How to learn to skate fast?

Let's start with the basic principles of this style, which distinguish it from others. It is necessary to push off the ground with an edge, and the weight during movement should pass from the right to the left leg. To gain speed, you should help yourself with sticks, pushing them off the ground. Understanding how to learn how to ski with a skate, it is worth mentioning that the “Herringbone” should be narrower on the descent, and on the rise, on the contrary, wider. When taking off with your foot while riding, it must be fully extended. Another important point is that the body should be slightly displaced forward.

As we figure out how to learn how to skate cross-country, let's move on to the technique. Begin the movement by pushing one leg to the side, transferring your body weight to it. Remember that the ski must be on the edge. Immediately after this, the ski needs to be slightly raised, while simultaneously shifting the weight to the other side, and then, push with the other foot, etc. It is important not to jerk as the movement should be smooth. If sticks are used, then it is worth leaning forward a little, setting acceleration, pushing with your hands and exhaling. The hardest part about mastering this technique is holding equilibrium. Another important point is the coordination of the movements of the arms and legs.

When figuring out how to learn how to skate skiing, you need to pay attention to information regarding the correct entry into turns. In order not to fall and correctly fit into the turn, you need to push off several times with the ski, which is located with outside turning. To maintain balance, it is recommended to slightly bend your knees.

Experts recommend paying attention to the most common mistakes. It is important not to set the skis too wide and directly onto the edge. Do not raise your leg too high after pushing. Do not lean forward or lean back too much, as you will lose.

Another article by Øyvind Sandbakk, an expert at trening.no, on technique. This time - skating.
The article is not as detailed and worked out as about classic moves, but nonetheless..

Skating is becoming more and more popular ( published on 12/30/2012 :)) - in this style you do not need to fiddle with the lubrication of the holding, with some skill you can "dance" on the snow easily and rhythmically. There are several types of skating:
- mountain course (padling - rowing) is used in ascents
- simultaneous one-step move (OOX), it is also "under each leg" (dobbeldans - double dance), on flat areas and gentle slopes
- simultaneous two-step move (ODH, enkeldans - simple dance) - on flat areas
- move without sticks - on the slopes.
The basic principles of the technique are the same in all varieties:

Effort, relaxation and rhythm

One of the most important requirements for marathon runners: muscles must work with an adequate blood supply. It is important to be able to alternate tension with relaxation. Therefore, you should use a variation of the technique that makes it possible to relax the muscles to the required degree in each cycle. Effort must be generated in the big and the strong muscle groups and transmitted further - this can be called a central movement. In the upper body, movement begins in the muscles. shoulder girdle... In the legs - in gluteal muscles and hips. Good synchronization of tension in the upper body and legs leads to a longer relaxation phase and better blood circulation.
At correct technique you feel how the force is transmitted through the body, "hits the push" and the body moves forward as a result of the coordinated work of the trunk and legs. When this alignment is optimal, we experience what is called " good rhythm"You have to learn to feel this moment - then you can become your technique coach.

Footwork

Skating leg work consists of a sliding phase, preparation for the push, during which the center of gravity is lowered to the push position, a push phase in which the forward force is generated by the sliding stop, and the pendulum phase, which enters the next slip phase.

In the gliding phase, you need to keep balance on one ski, while the muscles are relaxed and receive a good blood supply. The nose, knee and toe of the foot should be in the same vertical line.

Prepare for the clean and jerk according to the sliding conditions and the terrain. On a gentle incline, you have plenty of time to bend your supporting leg significantly at the knee before pushing. On steep climbs, you will have to push with a straighter leg. When you flex your leg flexibly, you store energy for the push. In other words, first a kind of "slingshot" is charged, then this energy is transferred to the extensor muscles, which then generate a push force.

The push starts when the center of gravity is above the pushing leg and is slightly backward. At the moment of the start of the push, the pushing leg should be loaded as much as possible. The push is directed perpendicular to the ski as it slides forward. Typical mistake- Too early extension in the knee or ankle. A position with good balance on the ski at the moment the push begins is usually referred to as a good "base position".

It is useful to feel the moment of the push and determine at which point of the foot you are producing the maximum pressure. It is necessary to choose such a position in which the push can be performed as powerfully as possible. The push should be completed with the force of the forefoot.

After the end of the push, a pendulum movement of the leg is performed with almost full extension in the hip, knee and ankle joints. Further, the leg is actively extended forward. Early delivery of the leg returned after the push is important. It is also important that during the rest phase the skier is in a high stance with relatively straight legs - in this case better conditions for muscles and breathe easier.

Torso work

The sticks set the rhythm of the movement as a whole. The work of the trunk is also reflected in the work of the legs.
The speed is provided not only by the strength of the muscles, but also by the weight of the body, which turns ("falls") on the sticks. To avoid tilting in the lower back, you need to lower the torso simultaneously with the flexion of the ankle and hip joint, the abdominal muscles should stabilize the pelvis at the time of setting the poles. The sticks are often placed slightly forward, this gives the best balance.

The elbows should be extended forward so that the strong muscles of the shoulder girdle are used. During the entire push with the sticks, the abdominal muscles must be tense to provide a stabilizing effect. The push with sticks is completed before the press relaxes and the center of gravity of the body goes back.

After completing the push with the sticks, the hip joint is extended, the body moves forward and up, simultaneously with the push with the leg and the pendulum movement (with the other leg). This "cocking" of the torso spring begins before the abdominal muscles relax. Use the "catapult effect"!

Hands are extended forward with "low" shoulders. Active pendulum extension (swing) of the arms creates a large impulse in relation to support and promotes blood circulation in the arms. Active shoulder extension also causes the opposite hip to move forward and improves weight transfer.

A "proud" body position, with the chest pushed forward and the gaze directed high forward, distinguishes good skaters.

Movement consistency and gear shifting
In good riders, we can observe consistency in the movements of the upper body and legs. Ankle, knee and hip joints bend and unbend approximately simultaneously throughout the entire cycle.
You should be able to "change gears" depending on speed and terrain. The speed and step of the arms and legs, the transfer of weight should correspond to the rate of return of the body to the "basic position" before the next push. On steep climbs, the frequency of movements increases, and their step decreases. The steeper the climb, the faster the speed is lost and the next push is required to maintain it.

Varieties of skating

Mountain course

In the mountain course there is a main side, on which the stick works synchronously with the legs, and a free one. On the free side, the push is done with the foot only. The stick on the main side is placed vertically, on the other - with a slight slope. You need to try to put pressure on both sticks. A great advantage is the ability to change the main side.
In mountain pass, quick weight transfer and quick transition to the correct starting position for the start of the push is important. The angle of flexion at the ankle is large enough and must constantly adapt to the relief. The jogging leg should be in line with the torso. The pelvis should rotate from push to push, but excessive rotation must be avoided, as this takes up strength - this can be prevented by tension in the press.
There is a hopping option mountain course, which is used for starting, accelerating along the course, overcoming short steep climbs. Movements are performed with high frequency, jumps from push to push. Thrusts with sticks are short, hands do not go beyond the pelvis. "Swing" with the stick sets the movement and increases the force of the push.

Simultaneous one-step stroke

OOX - efficient technique on flat areas and gentle inclines. A push with sticks is performed for each push with a leg. The push with the sticks is short and ends immediately after the hands pass past the pelvis. The preparation of the push with the leg is very important, it is done simultaneously with the push with the sticks. The free leg is brought forward quickly and actively. This provides a good kick position and the free ski is fired forward at high speed.
Good balance in the sliding phase and stability ( through tension) press and back in the clean and jerk phase - important points in the correct OOX technique. The technique assumes full balance on one ski for a relatively long time. Poor balance can lead to knees dropping inward and early edging of the skis.
OOX is most commonly used in spurt. In this case, the frequency of movements is high, but does not lead to stress ( relaxation phase is present). Top part the body and legs must work especially in harmony.

Simultaneous two-step stroke

HTS is used mainly on flat areas and gentle slopes, sometimes, with slight correction, in gentle climbs.
With HTS, a push with sticks is performed for every second push with a leg. The push with the sticks is performed at the end of the sliding phase on the "main" leg simultaneously with the push with this leg. The sliding phase on the main leg is usually longer than on the other, also called "free". On the main leg, the pushing force with the sticks is added to its pushing force. The free leg take off is relatively fast and straight.

Relatively high position of the torso, it is stable, sufficiently large angles of flexion in the knee and ankle joints when pushing with the foot - signs of good technique. The rhythm and speed of hand movement, footwork are all very important in this technique. You must "dance" rhythmically and efficiently.