Alternate two-step move (pictures,illustrating it will be presented below) is considered the main method of skiing in various conditions of terrain and sliding. It is most effective on gentle (up to 2 °) and steep (up to 5 °) climbs with 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 the slopes of a large steepness (about 8 °), an alternate double-step ridge is used. This method is effective also under bad sliding conditions, on a soft ski track and on less steep climbs. What is the technique of alternate two-step progress? About this later in the article.
Synopsis allows you to build a cycle pattern of movements.Technique of alternating two-step movement includes 2 sliding steps. 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 back-up direction, should be free, relaxed.
The right leg should be slightly bent inknee, 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. Upon completion of the free slip, the flywheel of the forward forward leg begins. 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.
The first phase of repulsion implies amplificationpushes of the right arm bend in 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, almostfull straightening of the supporting leg. Fly limb approaches it, the ski is lowered onto the snow. The result is a rigid support "hand-body-support leg." Forward pelvis is not displayed. This prevents early roll. 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.
Энергичным движением левую руку следует выносить 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.
Shin-Thigh-Body Push Directionprovokes 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.
Despite the usual, as in the usual movementon foot, cross-coordination, 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 time 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 skills of sliding movement.
Methods of teaching alternate two-step courseinvolves practical classes, in which the teacher shows movement at different speeds twice or three times. At the same time, he draws the attention of the students 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.
All movements that includesalternate two-step stroke, must 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, pushing away with sticks and their carrying out are carried out alternately: one hand stands, the other repels.
An alternate two-step stroke should be studied whengood 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 progressinvolves the study of the swinging of the lower limb, squatting on the repelling leg and pushing it. Exercises begin with a calm retraction of the leg back and pendulum-like movements (back and forth). Due to the slight rotation of the pelvis amplitude amplifies. Exercises are performed six to eight times. At the same time, hands with sticks help to maintain balance and are in a lowered position.
Then begins the movement shortsliding 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 when sliding fast shortmovement bends the lower limb in the knee. As a result, squats are performed, and pressure is transferred to the toe of the boot. The distance between the legs should be about half a foot. When the pressure increases downwards, a strong push is made by the foot.
Mastering alternate two-step skiing,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. At the same time, a prolonged repetition of this exercise is inexpedient, since, in general, students by this time studied the sliding step, and repetitions can disrupt the dynamic stereotype developed in them.
In the process of cultivating students canThere are some errors. 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 detachment from the ski of the heel of the boot and others.
Studying further alternate two-step move, a specialAttention is given 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 a stroke cycle. Classes are held both on flat terrain and on 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 better to divide students into groups inaccording to the degree of their movement. 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.
Studying alternately two-step skiing, more oftenIn total, the students perform a weak push with a practically straightened 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-slide - canbe caused by a poor sense of balance or early loading of the foot, performing a swinging movement, which, in turn, is associated with 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 ("bouncingmovement ") caused by the wrong direction of pushing away (not forward, but mostly upward). You can correct this mistake by more active doing a roll forward. Incomplete pushing away with a stick can be caused by incorrect preparation of its loop. If it is too long or very short, the hand grip changes. Finally, the stick is clamped with the fist, and the upper limb itself does not fully extend. In this case, it is necessary to adjust the length of the loop.
When doing exercises, the teacher should followensuring that the muscle loading at the beginning is gradual and soft. Excessively long lunge and staging skis "blow" is not allowed. Flanking movements should be carried out with practically straightened arms and legs and quickly. It is necessary to start them when setting the opposite stick on the snow. Turning the pelvis increases swing legs.
Подседание перед отталкиванием нижней конечностью 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, when conducting 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 childrencome to school, do not own ski equipment. Successful mastering 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 more clearly and attentively he will conduct classes, explaining and showing this or that exercise, the faster and easier the students will understand the technique.
