Alternating two-stroke. Technique of alternate double-track skiing

Alternating two-stroke (pictures illustrating it, will be presented below) is considered the main way of skiing in various terrain and glide conditions. The most effective it is on gently sloping (up to 2 °) and steep (up to 5 °) lifts with excellent and good conditions of adhesion with snow. Alternately, a two-stroke course on skis is of great practical importance. It is also often used in medium and bad conditions on the plain. On the ascents of great steepness (about 8 °) an alternate two- ridge ridge move is used. This method is effective even in bad slip conditions, on a soft ski track and on less steep climbs. What is the technique of the alternate double-stroke? About this later in the article.

Alternating two-stroke. Plan

The abstract allows you to draw a diagram of the cycle of movements. The technique of performing an alternate two-stroke stroke includes 2 sliding steps. Along with this, with the help of unlike poles, shocks are made. At the beginning of the free-slip phase, the repulsion with the right foot ends, and the ski should be torn from the snow. Then the transition to a single-bearing slip with the left foot is carried out. At the time of the completion of the repulsion of the right and the beginning of the slip, the lower leg of the left lower limb should have a vertical position. The jerk is guided in a straight line. With your right hand, the stick moves forward. When sliding the left ski, the movement of the right foot, slightly bent at the knee in the direction of the back-up, should be free, relaxed. The tibia of the supporting lower limb remains in an upright position. The right hand continues to carry the stick, and the left should be relaxed and a few is thrown back by inertia. In this case, the angle of inclination of the body does not change. Further, single-bearing sliding continues on the left leg. After pushing the right supporting leg straighten. Together with this, the movement of the body begins to "take off".

The right leg should be slightly bent at the knee, relaxed and in the extreme rear position. This creates favorable conditions for a sweeping move forward. The lower end of the stick is displayed with the right hand forward. The left upper limb is relaxed in the extreme posterior position. At the end of free slip, a sweep of the forward right leg begins. The stick on the right is placed on the snow, and the left one should be carried forward. The jerk begins with a practically straightened hand. To begin effective repulsion, the stick is positioned at an angle. The left arm is moved forward, the supporting leg is straightened, and a fly-out is carried out forward of the right leg.

Slip by sticking on a stick

The first phase of repulsion involves strengthening the thrust of the right arm, bending at the elbow. The left upper extremity should be vigorously carried forward. Because of the strong pressure on the stick with his right hand, despite the fact that the supporting leg is straightened, the pressure on the supporting ski does not increase, or may even decrease. This will help maintain speed. At the same time, the body begins to tilt forward.

At the time of the end of the slide, almost complete straightening of the supporting leg occurs. The lower lower limb is approaching it, the ski is lowered to the snow. As a result, a rigid support "arm-body-supporting leg" is formed. Forward pelvis is not displayed. This prevents an early roll. The body should be tilted forward as much as possible. To increase the horizontal component of the repulsive force, the right hand angle decreases. Together with this, the left stick is continued to move forward. After the legs have leveled, repulsion begins while simultaneously extending in the hip joint. The angle of flexion of the lower limb in the knee is called "the moment of the squeezing". At this time, pushing away with the right hand. This creates maximum pressure on the stick.

With vigorous movement, the left hand should be moved forward. Together with this, the foot of a leg receives a gradual load. While the right hand completes the repulsion, the left hand must be moved forward. Then the left lower limb is continued. After the end of repulsion, the right hand, relaxed by inertia, is thrown back. Ends with a kick.

The direction of repulsion "shin-hip-body" provokes the movement of the trunk back and forth. As a result, the speed of movement remains at the stage of single-bearing sliding. Thus, an alternate two-step classical move is performed in the first half of the cycle. In its second part, all movements of the lower and upper limbs are repeated in the same sequence.

Alternating two-stroke. Training

Despite the habitual cross-coordination, as in the case of normal walking, this method is considered quite complex. It takes quite some time to learn. Certain difficulties, which involves an alternate two-stroke course, are due to the presence of a sliding phase, a change in rhythm during movement during the climb, and the control of the time of operation of the legs and hands. In this regard, the study of this method is introduced in the initial classes after the restoration and repetition of the skills of sliding movement.

The method of teaching the alternate two-stroke course involves practical exercises, in which the teacher twice or thrice shows the movement at different speeds. At the same time, he draws the attention of the students to the consistency of the movements of the hands and feet. Briefly explaining to students what the technique of the alternate two-stroke course is, the teacher suggests several times to accept the position of landing on the spot, having started the training. After passing two or three circles on the first presentation, the teacher proceeds to study the cycle of work of hands. Standing on the spot, the teacher shows and explains the staging and removal of the stick, the pushing away movement. Then the students begin to imitate the work of the upper limbs. Movement is carried out with or without sticks. By the end of these classes, students should understand what the technique of performing an alternate two-stroke course is.

Practical exercises in the snow

All movements, which includes an alternate two-stroke course, must be carried out under a slope and with a firm support under the poles. Students under the guidance of a teacher begin to slip. The ski track must be well rolled back. Each student alternately takes forward the stick, puts it at an angle into the snow ring back. Pressing her hand as a result of the movement of the trunk, the students complete the repulsion. After this exercise is done, the same is done with the other hand. Further the exercises are carried out without interruption continuously. In this case, the repulsion with sticks and their removal are carried out alternately: one hand takes out, the other is repelled.

Common Errors

The alternating two-stroke course should be studied with good slip. In this case, students will not need to exert much effort to repel. Under bad conditions, the probability of making mistakes is high. Among the main ones, one should note the weak setting and insufficient pressure or sticking out of the stick with the ring forward, insufficient inclination of the upper body, incorrect thrust direction. In this connection, the development of the method of skiing should be carried out under the guidance of the teacher. Correcting shortcomings and errors occurs after a second explanation and repetition, as well as the teacher's correct display of movements.

Additional exercises

The improvement of the alternate two-stroke course involves the study of the fly-out of the lower limb, the squatting on the repulsive leg, and the pushing of it. Exercises begin with a calm retraction of the leg back and pendulum movements (back and forth). Due to a slight turn of the pelvis, the amplitude is amplified. Exercises are performed six to eight times. In this case, hands with sticks help to maintain balance and are in the lowered position.

Then the movement begins with short sliding steps forward. At the same time, attention is focused on the swinging of the legs, and not on the force of the push. Due to the swing, an increase in slip occurs. Stick should be held in the middle and perform minor pendulum movements. Then go to slip on one ski. Attention while performing this exercise is emphasized on pushing away a leg.

At the next step, when sliding with a short short motion, the lower extremity in the knee is bent. As a result, a squeeze is performed, and pressure is transferred to the toe of the shoe. Between the legs the distance should be about half a stupa. When the pressure is increased downward, a strong kick is made.

Errors in the course of further study of exercises

Learning the alternate two-track ski run, the students perform movements with one, and then with the other leg several times. Next, it is necessary to pay attention to the coordination of the maha of different hands and quick lunge. At the same time, a prolonged repetition of this exercise is inexpedient, because, in general, the students have studied the sliding step by this time, and repetitions can disrupt the dynamic stereotype they have developed .

In the process of improvement, students may experience some errors. The most popular among them are the deviation of the back of the thigh, the slow subsidence, the insufficient swing of the foot, the wrong direction of pressure on the skis, the unfinished repulsion by the foot, the too early separation from the boot heel skis and others.

Further development of the scheme of movements

Studying further the alternate two-stroke course, special attention is paid to the consistency of the work of the feet and hands. In addition to the above exercises, the general method of training with correction and correction of errors in the stroke cycle is applied. Classes are held both in the flat terrain, and in areas involving gentle gains (up to 3 or 4 °). Movement on such trails and training circles allows you to achieve the best consistency in the work of the feet and hands.

It is more expedient to divide the students into groups in accordance with the degree of their possession of the movement. A weak group is located on the inner circle of the training area. More prepared skiers move around the outside. The teacher, as a rule, does not stop everyone (if a gross error does not make the majority). The teacher is limited to individual comments to specific practitioners. All groups stop in the event of incorrect performance of movements by many students or in explaining and showing a new movement.

Causes and Remedies for Basic Errors

Studying alternately a two-step course on skis, most students perform a weak push with a practically straightened leg, a short slip. To correct this error, you should repeat the landing, study the lower position of the trunk. Particular attention is paid to the squeezing before pushing away and the energetic roll over the foot.

Another mistake - a double-slip slide - can be caused by a poor sense of balance or early loading of the foot, which carries out the swing, which, in turn, is due to insufficient assimilation of the exercise. For correction, movements that promote the development of equilibrium, more active mass transfer from one leg to the other are used. At the same time, various imitation exercises are used - both on site 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 upwards). To correct this error, it is possible to perform more active forward roll forwarding. Unfinished repulsion by a stick can be caused by incorrect preparation of its loop. If it is too long or very short, hand grip changes. As a result, the stick is clenched by the fist, and the upper limb itself does not straighten out completely. In this case, it is necessary to correct the length of the loop.

Basic requirements for conducting classes

When doing exercises, the teacher should make sure that the load of muscles at first is gradual and soft. Do not excessively long lunge and skiing "blow". The flapping movements must be carried out with almost straight arms and legs and quickly. It is necessary to start them when putting the opposite stick on the snow. With the turn of the pelvis, the swelling of the legs increases .

Submission before repulsion by 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 progress of the disciples' progress. At the same time, it is allowed to point to two or three elements in a separate lesson, which are performed with errors. It is not advisable to correct all at once, especially small ones, shortcomings, since this can cause the students' attention to be dispelled.

Conclusion

It should be said that most children who come to school do not know the technique of skiing. Successful mastery of it greatly facilitates the study of other modes of movement. This is mainly due to the fact that the sliding step is the main component of other methods (except for the non-slip). The success of the study and the correct perception of all movements depend primarily on the teacher. The more clearly and carefully he conducts classes, explaining and showing this or that exercise, the faster and easier the students will understand the technique.