An alternating two-step course (pictures illustrating it will be presented below) is considered the main way of skiing in various conditions of terrain and sliding. It is most effective on gentle (up to 2 °) and steep (up to 5 °) climbs under excellent and good conditions for traction with snow. Alternately, two-way skiing is of great practical importance. It is also quite often used in moderate and poor conditions on the plain. On high steep slopes (about 8 °), an alternate two-step skating course is used. This method is also effective in poor sliding conditions, on soft tracks and on less steep climbs. What is the technique of alternating two-step operation? More on this later in the article.
Alternating two-step stroke. Plan
Abstract allows you to build a motion cycle diagram. The technique of performing an alternating two-step stroke includes 2 sliding steps. At the same time, shocks are carried out with the help of opposite sticks. At the beginning of the free slip phase, repulsion with the right foot ends, and the ski should be torn from the snow. Next, the transition to unipod gliding with the left foot. At the time of completion of repulsion of the right and the beginning of sliding, the lower leg of the left lower limb should have a vertical position. The push is directed in a straight line. With his right hand, the stick is moved forward. When gliding 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 lower leg of the supporting lower limb remains upright. The stick continues with the right hand, and the left should be relaxed and slightly thrown back by inertia. In this case, the angle of inclination of the body does not change. Further, one-leg gliding continues on the left foot. After the right push, the supporting leg is straightened. Along with this, the body begins to “take off”.
The right leg should be slightly bent at the knee, relaxed and be in the extreme back position. This creates favorable conditions for its forward swing. The lower end of the stick is pushed forward with the right hand. The left upper limb in this relaxed state is in the extreme posterior position. At the end of the free slip, the fly forward of the right leg begins. The stick on the right is placed in the snow, and the left should be moved forward. The push begins with a practically straightened hand. To start effective repulsion, the stick is positioned at an angle. The left arm is extended forward, the supporting leg is straightened, and the front leg is extended forwardly by the swing.
Stick sliding
The first phase of repulsion involves an increase in the push of the right hand, bent at the elbow. The left upper limb should be vigorously carried forward. Due to the strong pressure on the stick with the right hand, despite the fact that the supporting leg is straightened, the pressure on the supporting ski does not increase, and may even decrease. This will help maintain speed. This begins the tilt of the body forward.
At the moment of completion of the slip, almost complete straightening of the supporting leg occurs. The maxillary lower limb is approaching it, the ski is lowered to the snow. As a result, a rigid arm-body-support leg is formed. Forward the pelvis is not displayed. This prevents early rollback. The body should be inclined forward as much as possible. To increase the horizontal component of the repulsive force, the angle of the push with the right hand decreases. Along with this, the left stick continues to move forward.
After the legs have leveled off, repulsion begins with simultaneous extension in the hip joint. The angle of flexion of the lower limb in the knee is called the “moment of crouching”. At this time, pushing away with your right hand. This creates maximum pressure on the stick.
Vigorous movement of the left hand should be carried forward. At the same time, the fly leg receives a gradual load. While the right hand completes the repulsion, the left should be moved forward. Next, the push of the left lower limb continues. After the repulsion is completed, the right hand, by inertia relaxed, is thrown back. The leg kick ends.
The direction of repulsion "lower leg-thigh-body" provokes the movement of the body back and forth. As a result, the speed of motion is maintained at the stage of single-bearing sliding. So an alternating two-step classic move is carried out 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-step stroke. Training
Despite the usual, as with normal walking, cross coordination, this method is considered quite complicated. Its development requires quite a lot of time. Certain difficulties, which involves an alternating two-step move, are caused by the presence of a sliding phase, a change in rhythm during movement during overcoming lifts, and control of the time of work of the legs and arms. In this regard, the study of this method is introduced in elementary grades after the restoration and repetition of skills of moving movement.
The teaching methodology for alternating two-step moves involves practical exercises in which the teacher shows movement at different speeds twice or thrice. At the same time, he draws the attention of students to the coordination of movements of the arms and legs. Briefly explaining to the students what the alternating two-step technique is, the teacher suggests taking the landing position on the spot several times, starting the training.
After passing two or three circles on the first presentation, the teacher proceeds to study the cycle of hands. Standing still, the teacher shows and explains the positioning and removal of the stick, the repulsion movement. Then students begin to imitate the work of the upper limbs. Movements are carried out both with sticks and without them. By the end of these classes, students should understand what the technique of performing an alternate two-step move is.
Practical activities in the snow
All movements, which includes an alternating two-step stroke, should be performed on a slope and with a solid support under the sticks. Students under the guidance of a teacher begin to slip. The track should be well skated. Each student alternately brings forward the stick, puts it at an angle in the snow with the ring back. By clicking on her hand as a result of the movement of the body, the students complete the repulsion. After this exercise is completed, the same is done with the other hand. Further exercises are performed non-stop continuously. In this case, the repulsion by sticks and their removal are carried out alternately: one hand makes, the other repels.
Common mistakes
Alternating two-step stroke should be studied with good glide. In this case, the students will not have to make much effort to push away. Under poor conditions, the likelihood of making mistakes is high. Among the main ones, it should be noted the poor setting and insufficient pressure or stick-out of the stick with the ring forward, insufficient tilt of the upper body, incorrect direction of the push. In this regard, the development of the considered method of skiing should be carried out under the guidance of a teacher. Correction of shortcomings and errors occurs after repeated explanation and repetition, as well as the teacher showing the movements correctly.
Additional exercises
The improvement of the alternate two-step course involves the study of the flyaway extension of the lower limb, crouching on the repulsive leg and tremors with it. Exercises begin with a calm retraction of the leg back and pendulum-like movements (back and forth). Due to a slight rotation of the pelvis, the amplitude increases. Exercises are performed six to eight times. At the same time, hands with sticks help maintain balance and are in a lowered position.
Then begins the movement with short sliding steps forward. At the same time, attention is focused on the swing movements of the legs, and not on the strength of the push. Due to the swing, an increase in slip occurs. Sticks should be held in the middle and make minor pendulum-like movements. Then they go on to slide on one ski. Attention when performing this exercise focuses on pushing away the legs.
In the next step, when sliding with a quick short movement, the lower limb in the knee is bent. As a result, the squat is performed, and pressure is transferred to the toe of the shoe. Between the legs, the distance should be approximately half a stop. When pressure increases, a strong push is carried out by the foot.
Mistakes in further learning exercises
When mastering an alternate two-step ski run, students perform movements with one and then with the other leg several times. Next, you need to pay attention to the coordination of the swing of opposite hands and a quick attack. At the same time, a prolonged repetition of this exercise is impractical, since, in general, students by this time have studied the sliding step, and repetitions can violate the dynamic stereotype developed by them .
In the process of cultivation, students may experience some errors. The most popular among them are the following: leaning back of the hips, slow squatting, insufficient swing of the foot, wrong direction of pressure on the ski, incomplete pushing away with the foot, too early separation from the ski of the heel of the boot, and others.
Further development of the motion scheme
Studying further the alternating two-step stroke, special attention is paid to the coordination of the legs and arms. In addition to the above exercises, a general teaching method is used with the correction and correction of errors along the cycle of the course. Classes are held both on flat terrain and in areas that include gentle ascents (up to 3 or 4 °). Movement on such skis and training circles allows you to achieve the best coordination in the work of the legs and arms.
It is more advisable to divide students into groups in accordance with the degree of ownership of their movement. On the inner circle of the training ground is a weak group. More prepared skiers move outside. The teacher, as a rule, does not stop everyone (if the majority does not make gross mistakes). The teacher is limited to individual comments by a specific student. All groups stop if many students perform the movements incorrectly or when explaining and displaying the new movement.
Causes and solutions to common mistakes
Studying alternately two-step skiing, most often students perform a weak push with a leg almost straightened , a short glide. To correct this error, you should repeat the landing, study the lower position of the body. Particular attention is paid to the squat before pushing and energetic roll over the foot.
Another mistake - double-gliding - can be caused by a poor sense of balance or an early loading of the leg, which performs a swing movement, which, in turn, is associated with insufficient assimilation of the exercise. For correction, movements are used that contribute to the development of equilibrium, a more active transfer of mass from one leg to another. In this case, different simulation exercises are used - both on the spot and helping to master the sliding step in movement without sticks.
Vertical vibrations ("bouncing movement") are caused by the incorrect direction of repulsion (not forward, but mainly up). This error can be corrected by more active roll forward. Incomplete stick repulsion can be caused by improperly prepared loop. If it is too long or very short, hand grip changes. As a result, the stick is pinched, and the upper limb itself does not straighten completely. In this case, you need to adjust the loop length.
Basic requirements for conducting classes
When performing the exercises, the teacher must ensure that the muscle load at the beginning is gradual and soft. An excessively long lunge and skiing with a “kick" is not allowed. Performing swing movements should be carried out with practically straightened arms and legs and quickly. You need to start them when setting the opposite stick on snow. With a turn of the pelvis maximizes leg swing.
Squatting before pushing with the lower limb is performed energetically while increasing pressure on the stick. These and other requirements are explained by the teacher during the students' improvement of the course. In this case, it is allowed, when conducting a separate lesson, to indicate two or three elements that are performed with errors. It is impractical to correct immediately all, especially minor, flaws, as this can cause dispersion of students' attention.
Conclusion
It should be said that most of the 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 (with the exception of stepless). 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 students will understand the technique.