Downhill training technique

Descent braking training technique

List of used literature

Downhill training technique

To master the methods of descent, they begin with studying the middle stance when descending straight and obliquely, then they master the descent in low, high stances and a rest stance. First, you need to learn how to take downhill stances in place, controlling the position of the torso, arms, legs, then when descending and in light conditions (a flat, gentle open slope with a uniform snow cover). When improving the technique of descent from the mountains, it is necessary to gradually complicate the conditions of the descent (meaning the length, steepness, unevenness of the slope, the condition of the snow cover, etc.), to accustom skiers to speed, to changing stances when descending and narrow skiing. Before studying the descent from the mountains, it is necessary to familiarize the trainees with the technique of a safe fall.

Students should know that:

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

b) you can not strongly tilt the body forward;

c) you can’t put your hands with sticks wide apart and keep the rings forward in front of you or drag them through the snow;

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

Students should be able to:

a) to take a standing position during descents, depending on the steepness;

b) correctly distribute body weight on both skis;

c) go through the entire descent without much effort.

A series of learning tasks	Actions (information frame)	Exercises (operating frame)	Control exercise (control frame)
	Imitation of the landing of a skier with various stances in place without ski poles.	Perform a skier landing in the main, low and high stances (5-7 times).
	Performing on open flat and gentle slopes of descents in various stances without ski poles.	1. Descent from gentle slopes in the main stance (5-7 times). 2. Descent from a slope up to 15 ° in a low stance, slope length 15-20 m (5-7 times). 3. Descent from a slope with a steepness of up to 25 ° in a high stance (slope length 15-20 m) (5-7 times).	Be able to correctly apply the position of the main rack. Run for evaluation. Know how to properly use the low stance position. Run for evaluation. Know how to properly use the high stance position. Run for evaluation.
	Performing exercises on flat and gentle slopes without ski poles.	1. During the descent, perform the transition from a low stance to a high stance and vice versa (4-6 times). 2. Descent with narrow and wide skiing (4-6 times). 3. During the descent, alternately push forward the left and right ski(3-5 times). 4. Perform a descent in the position of a step (lunge) (3-5 times). 5. "Walking" on the descent with a high knee lift (sliding on one ski) (3-5 times). 6. Perform a simultaneous descent in a row (4-6 people), holding hands (3-4 times). 7. The same - moving from a high stance to a low stance and back under the command (3-4 times). 8. Perform a straight descent in a low stance through the gates of ski poles (4-6 times). The same, but between the gates rise to a high stance (3-5 times). 9. During the descent, perform various hand movements (swings, circles, etc.).	Know how to keep balance. Complete the evaluation task. Be able to maintain balance (when descending with narrow skiing). To be able to maintain balance and correctly distribute body weight on skis. Know how to keep balance. Know how to keep balance. Correctly transfer body weight from one ski to another. To be able to maintain balance in the group. Be able to work cooperatively in a group. Know how to keep balance. Know how to keep balance.
Fourth	Performing tasks on the slopes using items.	1. During the descent, hold the mitten between your knees (3-4 times). 2. Going down, carry the ski over the flag (mitten) placed on the track (3-4 times). 3. During the descent, wear a mitten (flag) around the torso and thigh (3-4 times). 4. Going down the slope in pairs, throw a mitten to each other (3-5 times). 5. When descending, put some object (mitten) near the ski track. The partner needs to lift it (3-4 times). 6. During the descent, throw snowballs at the target.	Know how to keep balance. Know how to keep balance. Know how to keep balance. To be able to maintain balance, control the direction of movement. Be able to maintain balance and hit the target.
	Performing on the spot various positions of racks with ski poles.	Land in the main, low, high racks (5-7 times).	Be able to correctly perform the named stance on command.
	Performing various racks with ski poles during descents.	1. Perform a descent in the main rack (6-8 times). 2. Perform a descent in a low stance (6-8 times). 3. Perform a descent in a high stance (6-8 times). 4. Introduce students in grade 5. with a rest stand.

Descent braking training technique

downhill ski training

It is used on straight descents from slopes of small and medium steepness. The "plow" begins with the skis spreading to the sides and pressure on them with the heels of the boots; the toes of the skis remain together, the heels of the skis are widely separated to the sides, the skis are placed on the inner ribs; the knees are brought together, the torso and arms take the position, as in the descent 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 apart;

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

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

Students should be able to:

a) take the position of the "plough" on the spot and when descending from the slope;

b) slow down when descending;

c) make a full stop after the descent.

A series of learning tasks	Action	Exercises	Control exercise
		From the main rack, take the “plow” position (8-10 times).	Be able to properly place the skis and evenly distribute body weight.
	Learning braking with a "plow" when descending a gentle slope.	1. During the descent, the adopted position is maintained, as well as on the plain (5-7 times). 2. During the descent, change the width of the "plow" several times, from narrow to wide and vice versa (5-7 times). 3. Starting the descent in the main stance (skis in parallel) and driving in this position 3-5 m to the landmark (flag or stick) go to the "plough". After that, again take the main stance to the next landmark, then again the plow (5-7 times). 4. When descending on the command "Faster!", "Slower!" adjust the speed of movement (3-4 times). 5. Competitions for the speed of braking	Be able to put the skis on edge and perform the correct stance when descending. Do not cross ski toes. Learn to regulate movements by mixing and breeding skis. Complete the assessment exercise.
	Learning braking with a “plough” on a rollout after a descent.	1. After descending on the roll out, take the “plough” position until it comes to a complete stop (4-6 times). 2. After rolling down to the established reference point, perform a full stop with the “plough” (3-5 times).	Be able to spread the heels of the skis wide enough and apply even pressure on both skis. Complete the assessment exercise.

Description of the braking technique with the stop "SEMI-PLOW"

It is used on oblique slopes of small and medium steepness. It is necessary to transfer the weight of the body to the upper ski, and put 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, it is impossible to bring the lower ski far forward, creating crossed skis.

b) it is impossible to straighten the leg with the upper ski, on which the sliding occurs, and, conversely, it is impossible to bend the leg laid aside (at point-blank range) with the lower (thrust) ski.

Students should be able to:

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

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

A series of learning tasks	Action	Exercises	Control exercise
	Learning lead-up exercises on the spot, on a rolled flat area.	From the main rack, take the position of the stop ("semi-plow") (5-7 times).	Be able to properly place skis and distribute body weight.
	Learning the stop stand on a gentle, even slope.	1. Students stand sideways to the slope. When moving, move to the braking position with an emphasis, right and left legs (5-7 times). 3. Starting to slowly descend the slope and drive to the landmark ( ski pole), go to the emphasis "semi-plow", then again continue the descent in the main rack to the next landmark, etc. (5-7 times).	Be able to perform braking with the right and left skis. To be able to regulate the movement depending on the angle of convergence of the thrust ski.

List of used literature

Agranovsky M.A. Skiing: Textbook for institutes physical education. 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 culture. M.: FiS, 1985. 328 p.

Ski tourism attracts more and more people every year, recreation centers and tracks are being equipped, equipment is being improved. But before you buy a ticket and go to the resort to test yourself, you should familiarize yourself with the main movements on skis.

Types of classic ski moves

Ways of skiing must be mastered by those who want to ride on the plain, and those who dream of conquering mountain slopes. Learning to ski moves will make it easier and faster to master the technique and techniques of descending on skiing.

At simultaneous stepless while skiing, they glide without interruption, and push off exclusively with their hands. When the desired running speed is reached on skis, after a push with sticks, the body is not immediately straightened. For some time they move in a bent position, but only gradually move to the upper position.

AT simultaneous one-step in the course of one slip, they are repelled with sticks and a foot. It is necessary to change the right and left side body. The following one-step ski moves are used:

• high-speed - a push with the legs is made at the same moment when the hands move forward;
• protracted - a push is done after the hands are already in front of the body.

At simultaneous two-step In the course of skiing, skiing differs from the previous one in that two steps with sticks are repelled only once. Perform the move in the following sequence:

• The hand is led forward, releasing the rings of sticks.
• Finishing the second step, they push off with the upper limbs. At the same time, they put their foot on the supporting one and slide on both at once.

Alternating two-step - the main move used by:

• on the plain;
• with any kind of slip;
• on gentle (2°) and steep (5°) slopes.

Performing an alternating two-step ski move, they take turns sliding on the right and left foot, with each step they are repelled by the opposite stick. This way of skiing is very similar to walking.

Alternating four-step– classic skiing is applicable:

• in a deep layer of snow;
• on a winding path, laid between the vegetation;
• under other conditions, when emphasis on sticks is not possible.

The meaning of this technique ski run consists in the fact that four steps are taken for a couple of repulsions with the hands: for the first two short ones, the sticks are moved forward, for the second longer ones, they are alternately repelled by them.

Racks for downhill skiing

The basic concept that a beginner in mining needs to learn skiing- this is the slope line. This is the name of the shortest line from the top to the bottom of the descent. If you move along it, then the acceleration will be greatest.

Reminder: the slope line is not a straight line. It can deviate to the sides, but always coincides with the steepest line of the slope at any point.

For skiing in the mountains, the first step is to master the neutral stance ( starting position when moving on skis, to which they always return). The body is positioned:

• The knees are bent at an angle of about 125°.
• The shins and the body are fed forward at the same angles.
• Elbows are bent.
• The hands are lowered to the knees and located in front, the palms firmly compress the sticks.
• If necessary, one ski is slightly pushed forward.

The stance is responsible for stability when descending a mountain, sufficient skiing speed, and maximum efficiency of the musculoskeletal system. If it is required to achieve acceleration on skis, the athlete bends forward more, reducing the angle at the knees and elbows. This reduces air resistance. However, you should not lean too much either, as stability is lost.

A small selection of expensive, but reliable skis for those who have not yet decided:

If you need to ski at a lower speed, the athlete unbends a little. It is not necessary to straighten up and deviate from the main stance for a long time, since the movement is greatly slowed down.

If the slope is too long, the muscles will need to rest. Then they go into the “relaxation stance”: they slightly unbend the knee joints and slightly tilt the body forward, the forearms rest on the hips.

On a note: the rest stand significantly reduces the stability of the skier due to the deterioration of the damping of uneven terrain.

The terrain when skiing down the mountain

The skiing surface is not always ideal. Sometimes you have to ski down hills and other uneven terrain. Then the angle of inclination of the ski track changes, and the dynamic change of racks helps to maintain balance.

Tilt angle changes there are:

• large - they are formed by roll-outs, counterslopes, recessions;
• small - formed by protrusions, mounds, depressions, etc.

On large differences, with a decrease in the steepness of the slope, they first move to a higher stance, and then lower, weakening the inertia. On roll-outs from 3 m, the body is first fed back, but at the same time they tilt the body and stretch out their arms, while simultaneously putting the straightened leg forward. In the same way, large counterslopes (climbs) are overcome. But at the same time, with a push with sticks, they maintain a forward slope if it is necessary to continue climbing the slope.

Passing downhill while skiing, the athlete sometimes feels that he can fall back. Approaching such areas, the skier takes a higher stance, and when entering the curvature, on the contrary, tilts the body forward. When the curvature of the decline is passed, they straighten up a little again, transfer the emphasis to the heels. If the slope is steep, then the stance is changed to a lunge position.

When descending a hilly slope, other small irregularities, they try to reduce inertia and not lose control. To reduce the external influence on the speed of skiing, reduce the tension in the legs.

Types of skating skiing

Skating, when an athlete looks like a skater, was originally used only on turns, for climbing, as an exercise for better skiing. Acceleration on a mountain descent can also be achieved with this move.

There are the following kinds this way of skiing:

• simultaneous - with one or two steps;
• semi-ridge;
• alternating with two steps.

The maneuver is performed in such sequences:

1. The inner edge of the ski is pushed back and to the side.
2. At the same time, the weight is transferred to the opposite side.
3. The same movements are performed for the second leg.

The difference between skating and classic skiing is that there is no stopping between cycles.

They are repelled by the upper limbs alternately, which depends on the rhythm of the legs. However, this is not a mandatory element of skating. There may be just hand swings, or even this component of the cycle is completely absent. If the track is flat, hand pushes are usually performed simultaneously, while climbing - depending on its steepness.

The peculiarity of semi-skating movement on skis is that the push is done with only one foot, while the other slides straight. As a push, use a leg moving along a larger arc. Usually this way of skiing is practiced on turns.

Ski braking methods

Several techniques are known, which are resorted to according to the circumstances and depending on the goal.

Transition to a high stance

This method of braking on skis is carried out due to the increasing resistance of the air flow. To do this, they regroup in a high stance, if necessary, spread their arms. The reception will not allow you to run into other athletes or correctly pass the turn.

plow

Gliding with parallel position of the legs, the heels are gently pushed apart and stand on the inner edges of the skis. The weight is distributed equally on both legs. The front is not crossed. The greater the angle between the boards, the faster the speed decreases. The method is convenient on straight slopes with dense snow cover. First, the technique is tried on a flat surface, and then on a slope.

Important: maneuver helps to control speed in a wide position. In this case, the ski edges are used as the main tool. Braking in this way is used even by experienced athletes.

Emphasis (semicircle)

Braking is performed with one foot and allows you to slow down somewhat. The weight is transferred to the side that goes along the track. The second heel is taken to the side, the ski is placed at an angle, edging onto the inner edge. How quickly deceleration occurs depends on the angle of setting, edge strength and body pressure. To prevent a person from being turned around, socks are placed on the same level. At the end of the movement, the braking ski is placed parallel to the straight ski. Such braking on skis slows down the speed smoothly.

Ways of ascents and descents in skiing

Ways to overcome climbs on skis The choice of a way to overcome climbs depends not only on their steepness; Other factors also play an important role: grip of skis with snow, physical and technical readiness skier, the degree of his fatigue in this moment and the condition of the ski.

Lifting by sliding The inclination of the torso increases, the length of the step decreases, the push with the hand ends simultaneously with the repulsion with the foot. The amplitude in the work of the arms and legs decreases - they are carried forward with an energetic swing movement immediately after the end of the shocks, the “swing” is almost absent. The period of work (repulsion) with one hand is superimposed on the push with the other hand, therefore, with an increase in the steepness of the rise, the support with sticks becomes continuous.

Climbing "half herringbone", "herringbone" when overcoming slopes obliquely and is performed as follows. The upper ski slides straight in the direction of travel, and the lower ski is retracted with the toe to the side and placed on the inner edge. The sticks work in the same way as in the alternating two-step move (with cross-coordination), and are carried forward in a straight line. The length of the steps when lifting the “half herringbone” is not the same: the step of a ski sliding straight is always longer than a ski with a toe to the side. This method can also be used with a straight lift. The herringbone climb is used on fairly steep slopes (up to 35 °). Raising the toes and placing the skis on the inner edge significantly increase their grip on the snow and prevent rolling.

Climbing "ladder" It is used on very steep slopes and with deep snow cover during tourist trips skiing and walking. The transverse arrangement of skis along the slope and placing them on the ribs (edges), relying on sticks make it possible to overcome steep slopes (up to 40 °).

Racks of descents The main (middle) stance is most often used for descents. It is the least tiring and allows you to perform any other tricks (braking, turning) when descending. With a straight descent in the main stance, the skis are spaced 10-15 cm from one another, the legs are slightly bent at the knee joints, the body is slightly tilted forward, the arms are lowered and somewhat brought forward, the sticks (necessarily with rings back) do not touch the slope. To increase stability, one leg is pushed forward by 10-20 cm. The main stance provides the greatest stability when descending.

Low stance Used on straight, level and open slopes when maximum descent speed is required. In this position, the knees are strongly bent, the body is tilted and moved forward, the arms are also extended forward, the elbows are lowered and pressed. The skier in this stance assumes a fairly streamlined position and significantly reduces drag. At high speed, some incorrect movements or positions can noticeably interfere with the achievement of maximum speed for given conditions.

High stance It is used to temporarily reduce the speed of descent by increasing the resistance of the oncoming air flow. For more braking, you should still 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 in a high stance for a long time: the loss of speed is too great, and overcoming the unevenness of the slope is also difficult.

Climbing

Climbing methods: sliding step, stepping step, half herringbone, herringbone, ladder.

Lifting with a sliding move is similar to an alternating two-step move, but at the same time, the sliding step is shorter and more frequent, the push with the foot is directed upwards, the support on the sticks is greater and further, the lower leg is thrown forward more strongly. After repulsion, the ski rises slightly above the snow, the poles are placed at a great inclination to the slope, and after repulsion, the hand passes much higher above the knee. Do not lean too far forward. It is possible to improve the technique of movement on a training circle (400-500 m) with the inclusion of small ascents.

The stepping step (Fig. 7) resembles a sliding step, but without sliding. The step is even shorter. The forward ski descends onto the snow from above with a slap to improve grip on the snow. The push of the legs is directed more upwards, the efforts on the sticks increase, the movements of the arms are shorter.

The half-herringbone climb (Fig. 8 a) is used by climbing the slope obliquely. The upper ski is placed straight, and the lower branch; toe and put on the inner edge and produce repulsion. Hands work as in an alternating two-step move.

Herringbone climb (Fig. 8, b) is used on a straight, rather steep slope. Both skis are placed on the inner edge, the ski toes are spread wide to the sides outward. When stepping, the leg bent at the knee is extended forward and upward, the boot is turned to the side. For support, sticks are placed on the sides and behind the shoes. With a steeper slope, the toes of the skis are bred wider, and the poles and skis are placed sharper, the step is shorter.

Climbing with a ladder (Fig. 8, c) is mainly used on very steep slopes. Skis must be placed across the slope on an edge and moved with side steps. Put the top stick a little in front of the mount, and the bottom stick a little behind. This method is slow and is used only for walks. In the process of training, choose a move to climb, depending on the steepness of the slope. Gentle ascents must be overcome with a sliding move, steeper ones with a stepping step, medium steepness with a half herringbone and a herringbone, very steep ones with a ladder.

Descents from the mountains

The speed of descents from the mountains can be controlled by changing the stance and braking.

The main stand (Fig. 9, a). The legs are bent, the torso is slightly tilted forward, the body weight is evenly distributed on both skis, the arms are half-bent, the hands (at the level of the knees and in front of them) firmly hold the sticks with rings back.

High stand (Fig. 9.6). The skier is held straighter, legs slightly bent for cushioning. It is used on long gentle slopes.

Low stance (Fig. 9, c), the skier's legs are strongly bent, the body is tilted forward; bent arms also brought forward, the sticks are pressed under the arms. It is used on gentle slopes, the speed is the highest.

When learning the data, first on the spot, it is alternately required to take the position of all the racks, then repeat, rolling down the slope. At the beginning - from a gentle descent, then - from a steep one.

On long slopes, in order to provide rest for the muscles of the legs and back, it is recommended to descend in the “rest” stance (Fig. 9, d).

Overcoming unevenness on the slopes (bumps, ledges, depressions), it is very important to maintain balance and rectilinear movement of the common center of gravity. So, when passing a hillock - at the moment of hitting it, quickly bend your legs (sit down), moving down from it - straighten up (Fig. 10).

Approaching the depression, it is necessary to take a low stance, moving down (into the depression), quickly lean forward, straighten your legs, and when leaving, bend again (main stance) (Fig. 12).

Overcoming the oncoming slope, push one ski forward on the foot forward (to maintain balance), sit down a little, moving the body back (Fig. 11).

When exiting (rolling out) from the descent to a flat area, you need to crouch more, bending your legs, and after passing it, take the main stance again (Fig. 13).

When overcoming irregularities, the muscles of the legs should be relaxed, “soft”, then they, as it were, automatically bend when pressure increases and straighten when weakened, the skis remain controllable, because. do not lose contact with snow.

When going downhill, you need to have time to slow down to slow down or stop. The simplest and most reliable way is to brake the plow (Fig. 14, a). It is used on straight descents, it allows you to brake with the same skis.

Rice. 16

From the main rack, spread the heels of the skis to the sides and put the skis in the position of a two-sided stop (legs slightly bent, knees brought together), body weight is distributed evenly on both skis. The stronger the knees are compressed and the skis are placed more on the inner ribs, transferring the weight of the body to the heels, the stronger the braking. The "plow" will be effective if you can keep the toes of the skis together. When learning the plow, you need to spread the skis and, when rolling out from a gentle slope, change the width of the plow from a narrow transition to a wide one and vice versa.

Stop braking (Fig. 14, b) is used when descending obliquely down the slope.

Transfer body weight to the upper ski. The lower one, unloaded, is placed above the angle to the upper one on the edge (heel to the side) and slows down.

Fall braking is applied on descents when an unexpected obstacle appears. First you need to sit down and fall away from the track, as if sitting on the snow, try to turn the thigh of the ski across the slope, take your hands to the sides, sticks with rings back. Get up, leaning on sticks, and continue the descent.

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

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

In all these methods, there is no free-sliding phase and a sliding phase with leg extension. When lifting with a sliding sha-

the phases of sliding and standing of the ski are approximately equal in time. When overcoming climbs in any way, the active work of the hands is of great importance, which reduces the possibility of slipping skis with an increase in the steepness of the slopes.

Compared to the alternating two-step stroke with sliding lift(Fig. 20) the inclination of the torso increases, the length of the step decreases, the push with the hand ends simultaneously with the repulsion with the foot. The amplitude in the work of the arms and legs decreases - they are taken out forward energetic flapping motion immediately after the end of the shocks, the "swing" is almost absent. The period of work (repulsion) with one hand is superimposed on the push with the other hand, therefore, with an increase in the steepness of the rise, the support with sticks becomes continuous. With a further increase in the steepness of the ascent, all these changes in technique compared to the alternating two-step course are even more noticeable.

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

Sliding step up is studied with schoolchildren at first on gentle slopes (up to 3 °) on a well-prepared ski track. Having previously gained speed on a flat area, schoolchildren overcome a 25-30 m long section of the ascent. Gradually, with the development of the technique of overcoming the ascent with a sliding step, the steepness of the slope increases to 5-6 °. But hurry on with the next

an increase in the steepness of the rises should not be until the students have firmly mastered the technique of the sliding step. Premature transition to more steep slopes makes it difficult for students to master the technique of overcoming them. It plays an important role in this physical training, especially the level of development of strength in the shoulder girdle.

/ Running step up it is used on slopes of medium steepness, and in case of poor sliding - on more gentle slopes. The transition to this method of overcoming the rise depends on other factors. In this case, there is a significant reduction in the glide time, which can lead to a temporary transition to a run with a flight phase. In this method, the length of the lunge is 3-4 times the length of the slide. Swinging movements and sit-ups are performed quickly, which allows you to maintain a fairly high pace of movement. In general, the method is similar to running on half-bent legs while maintaining many of the details of lifting with a sliding step.

Stepping up it is used in conditions when sliding is impossible or impractical (due to the large expenditure of forces). This is primarily due to the increase in the steepness of the slopes, but the conditions for gripping skis with snow play an important role. Of exceptional importance here are the speed of the lunge, the energetic repulsion of the foot and the stick. Teaching schoolchildren this method of ascent by coordination does not cause any particular difficulties, but overcoming the steepest ascents requires good physical preparation.

v Half herringbone climb(Fig. 21) is used when overcoming slopes obliquely and is performed as follows. The upper ski slides straight in the direction of travel, and the lower ski is retracted with the toe to the side and placed on the inner edge. The sticks work in the same way as in the alternating two-step move (with cross-coordination), and are carried forward in a straight line.

It is important to achieve good reliance on sticks among schoolchildren.

This will allow you to overcome climbs even of medium steepness. The length of the steps when lifting the "half herringbone" is not the same:

step of a ski sliding straight, Fig. 21. Half herringbone climb

always longer than a ski with its toe to the side. This method can also be used with a straight lift.

Rice. 22. Herringbone Rise

herringbone climb(Fig. 22) is used on rather steep slopes (up to 35 °), when schoolchildren are not able to overcome the climb in a walking step. Breeding the socks and placing the skis on the inner edge significantly increase their grip on the snow and prevent rolling. 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 rise in this way, also moves in a stepping step with the breeding of the ski toes and putting them on edge. Important in this method of lifting is reliance on sticks that are placed behind the skis. With an increase in the steepness of the slope, the angle of breeding of the skis and the forward inclination of the torso increase. When moving in this way, there may be various options hand work: simultaneously with the ski, the same or opposite (opposite) stick is taken out.

Students learn this method of lifting quite quickly. After the show, the students try to do it right away, but not

initial training should be carried out in deep snow. The steepness of the slope must not exceed

10° During training, the following errors may occur: insufficient

breeding of socks and tilting of skis, weak support on sticks, excessive torso tilt forward. All of them are easily eliminated after a few repetitions. Gradually the steepness of the slope increases to 20°; in addition, it is possible to offer schoolchildren to overcome the climb in deeper snow.

V Climbing the "ladder"(fig. 23) is used on very steep slopes and with deep snow cover during touring Rice. 23. Climbing "ladder" ski trips and walks.

The study of this method in schoolchildren does not cause any special difficulties. After the demonstration and explanation, the students perform a few side steps down at the foot of the mountain and immediately continue climbing the slope with good support on sticks. The transverse arrangement of skis along the slope and placing them on the ribs (edges), relying on sticks make it possible to overcome steep slopes (up to 40 °). Usually students easily master this method of lifting. Then you should teach them to climb the slope moving forward and backward. Errors that occur when studying the method: insufficient tilting of skis, their non-horizontal setting, poor support on sticks.