Alternate two-step move. Technique alternate two-ski course
An alternate two-step course (pictures illustrating it will be presented below) is considered to be the main method of skiing in various terrain and sliding conditions. It is most effective on gentle (up to 2 °) and steep (up to 5 °) ascents under excellent and good snow traction conditions. Alternately, the two-step skiing is of great practical importance. It is also quite often used under moderate and poor conditions on the plain. On high-rise slopes (around 8 °), an alternate double-step ridge is used. This method is also effective under bad sliding conditions, on a soft ski track and on less steep climbs. What is the alternate two-step technique? About this later in the article.
Alternate two-step move. Plan
Synopsis allows you to build a cycle pattern of movements. The technique of performing an alternate two-step move includes an 2 sliding pitch. At the same time with the help of opposite sticks pushes are carried out. At the beginning of the free slip phase, the repulsion with the right foot ends, while the ski should be torn off from the snow. Next, the transition to a single-bearing slip of the left foot. At the time of the completion of the repulsion of the right and the beginning of the slip, the shin of the left lower extremity should have a vertical position. The push goes in a straight line. With his right hand, the stick is carried forward. When skidding with the left ski, the movement of the right leg, slightly bent at the knee in the direction back-up, should be free, relaxed.The lower leg support leg remains upright. The removal of the stick continues with the right hand, while the left should be relaxed and somewhat thrown back by inertia. In this case, the angle of inclination of the body does not change. Further, single-support sliding continues on the left foot. After pushing the right support leg straighten. At the same time begin to move the body "to take off."
The right leg should be slightly bent at the knee, relaxed and in extreme rear position. This creates favorable conditions for its forward flight. The lower end of the stick is displayed with the right hand forward. The left upper limb, while in a relaxed state, is in the extreme rear position. At the end of the free slip, the flywheel starts forward forward of the right foot. The stick on the right is placed on the snow, and the left one should be carried forward. Push start almost straight arm. To start effective pushing away, the stick is placed at an angle. The left hand is carried out forward, the supporting leg is straightened, and the flight away forward of the right leg is carried out.
Sliding on a stick
The first phase of repulsion implies an increase in the impulse of the right arm bending at the elbow. The left upper limb should be vigorously carried forward. Due to the strong pressure on the stick with his right hand, despite the fact that the supporting leg straightens, the pressure on the supporting ski does not increase, and may even decrease. This will help maintain speed. In this case, the body begins to tilt forward.
At the time of completion of the slide, the support leg is almost fully straightened. Fly limb approaches it, the ski is lowered onto the snow. As a result, a rigid arm-body-support leg is formed. Forward pelvis is not displayed. This prevents early rollouts. The body should be as much as possible tilted forward. To increase the horizontal component of the repulsive force, the angle of the push with the right hand is reduced. At the same time, the removal of the left stick continues.After the legs have reached each other, repulsion begins with simultaneous extension of the hip joint. The angle of flexion of the lower limb in the knee is called the “moment of squatting”. At this time, pushing away with the right hand takes place. This creates maximum pressure on the stick.
Vigorous movement of the left hand should be carried forward. Along with this, the swing foot gets a gradual load. While the right hand completes the repulsion, the left hand must be moved forward. Further the push of the left lower extremity proceeds. After the repulsion is complete, the right hand, relaxed by inertia, is thrown back. Ends push foot.
The direction of repulsion "shin-thigh-body" provokes the movement of the body back and forth. As a result, the speed of movement at the single-support slip stage is maintained. This is an alternate two-step classic move in the first half of the cycle. In its second part, all movements of the lower and upper extremities are repeated in the same sequence.
Alternate two-step move. Training
Despite the usual cross-coordination, as with ordinary walking, this method is considered rather complicated. It takes a lot of time to master it. Certain difficulties, which involves alternating two-step stroke, are caused by the presence of a slip phase, a change in rhythm during movement during overcoming of the climbs, and control of the working hours of the legs and arms. In this regard, the study of this method is introduced in the primary grades after the restoration and repetition of the skills of sliding movement.
The method of teaching an alternate two-step course involves practical exercises in which the teacher shows movement at different speeds two or three times. At the same time, he draws the students' attention to the consistency of the movements of the arms and legs. Briefly explaining to students what the technique of an alternate two-step course is, the teacher suggests several times to take a landing position on the spot, starting a training session.After completing two or three laps in the first presentation, the teacher proceeds to study the cycle of the hands. Standing still, the teacher shows and explains the setting and removal of the stick, the repulsion movement. Next, students begin to imitate the work of the upper extremities. Movements are carried out both with sticks and without them. By the end of these classes, students should understand what the alternate two-step process is.
Practical training in the snow
All movements, which includes alternate two-step stroke, should be performed under the slope and with a solid support under the stick. Pupils under the guidance of the teacher begin to slip. The ski track should be well rolled. Each student alternately brings the stick forward, puts it at an angle in the snow ring back. Clicking on her hand as a result of the movement of the body, the students complete the repulsion. After this exercise is done, the same is done with the other hand. Further exercises are performed non-stop continuously. At the same time, the pushing away with sticks and their carrying out are carried out alternately: one hand stands, the other repels.
Alternating two-step stroke should be studied with good slip. In this case, students will not need to make a lot of effort to repel. Under bad conditions, the probability of making mistakes is high. Among the main ones one should note a weak setting and insufficient pressure or a stick moving the ring forward, insufficient inclination of the upper body, wrong push direction. In this regard, the development of the considered method of skiing should be carried out under the guidance of a teacher. Correction of errors and errors occurs after repeated explanation and repetition, as well as the correct display of movements by the teacher.
Improving the alternate two-step stroke involves the study of the swing extrusion of the lower limb, squatting on the repulsive leg and pushing it. Exercises begin with a calm back leg and pendulum-like movements (back and forth). Due to the slight rotation of the pelvis amplitude amplifies. Exercises are performed six to eight times. In this case, hands with sticks help to maintain balance and are in a lowered position.
Then begins the movement of short sliding steps forward. In this case, attention is focused on the swinging movements of the legs, and not on the force of the push. Due to the mach, there is an increase in slip. Sticks should be held in the middle and make slight pendulum movements. Then go to slip on one ski. Attention when performing this exercise focuses on the repulsion of the leg.
In the next step, the lower limb at the knee flexes with a quick short movement. As a result, squats are performed, and pressure is transferred to the toe of the boot. Between the legs the distance should be about half a foot. When the pressure increases downwards, a strong kick is made by the foot.
Mistakes during further study of the exercises.
Mastering the alternate two-step skiing course, students perform movements with one and then with the other foot several times. Next, you need to pay attention to the coordination of the hands of opposite hands and quick lunge. In this case, a prolonged repetition of this exercise is inexpedient, since, in general, students by this time studied the sliding step, and repetitions can break the dynamic stereotype developed from them.
In the process of cultivation, students may experience some mistakes. The most popular among them are the following: deviation of the back of the thigh, slow sitting, insufficient swing of the foot, wrong direction of pressure on the ski, incomplete pushing away by the foot, too early separation from the ski, heel
and boot and others.
Further development of the scheme of movements
Studying further alternate two-step, special attention is paid to the consistency of the work of the legs and hands. In addition to the above exercises, a general learning method is used with adjustments and correction of errors in the stroke cycle. Classes are held both on flat terrain and in areas that include gentle rises (up to 3 or 4 °). Movement on such skiers and training circles allows to achieve the best consistency in the work of the legs and hands.
It is more expedient to divide students into groups according to the degree of movement they own. On the inner circle of the training area is a weak group. More prepared skiers move to the outside. The teacher, as a rule, does not stop everyone (if the majority does not make blunders). The teacher is limited to individual comments specific to those involved. All groups stop in case of incorrect execution of movements by many students or when explaining and showing a new movement.
Causes and solutions to basic errors
Studying alternately a two-step skiing course, most often the students perform a weak push with a practically straight leg, a short slip. To correct this error, you should repeat the landing, to study the lower position of the body. Particular attention is paid to the squat before repulsion and energetic roll over the foot.
Another mistake - two-track glide - may be caused by a poor sense of balance or an early loading of the foot, performing a swinging movement, which, in turn, is due to insufficient absorption of the exercise. To correct the applied movements that promote the development of equilibrium, a more active mass transfer from one foot to another. At the same time, different simulation exercises are used - both on the spot and helping to master the sliding step in motion without sticks.
Vertical oscillations ("bouncing movement") are caused by the wrong direction of repulsion (not forward, but mostly up). You can fix this error by more active roll forward. Incomplete stick repulsion can be caused by improper preparation of its loop. If it is too long or very short, the hand grip changes. As a result, the stick is clamped with a fist, and the upper limb itself does not fully extend. In this case, you need to adjust the length of the loop.
Basic requirements for training
When performing exercises, the teacher should ensure that the muscle loading at the beginning is gradual and soft. Excessively long lunge and staging skis "blow" is not allowed. The execution of the flywheel movements should be carried out with practically straightened arms and legs and quickly. They must be started when putting the opposite stick on the snow. With the turn of the pelvis increases swing legs.
Squatting before pushing away with the lower limb is performed vigorously while simultaneously increasing the pressure on the stick. These and other requirements are explained by the teacher during the development of the course by the students. In this case, it is allowed during a separate lesson to indicate two or three elements that are performed with errors. It is inadvisable to correct everything at once, especially minor, shortcomings, since this may cause dispersion of the students' attention.
It should be said that most of the children who come to school do not know how to ski. Successful mastery of it greatly facilitates the study of other ways of movement. This is mainly due to the fact that the sliding step is the main component of other methods (with the exception of the stepless one). The success of the study and the correct perception of all movements depend primarily on the teacher. The clearer and more attentively he will conduct classes, explaining and showing this or that exercise, the faster and easier the students will understand the technique.