Transition from simultaneous to alternate stroke. Training in classic skiing. Differences between skating and classic moves

Training in classic skiing is carried out in the following sequence:

Rice. 1. Alternate two-step stroke

Task 1. Mastering the skier's stance

Means: repeated execution of the skier's stance in place.

Guidelines
Performing the exercise, the trainees must master the correct stance of the skier with extreme emancipation: the legs are slightly bent, the weight of the body is transferred more to the front border of the support, the shoulders are forward, the head is kept in a natural position in relation to the body, the back is rounded. When working with your hands, vertical swings should be avoided.

Task 2. Studying the work of the legs and hands

Facilities:

1. Walking skiing.
2. Gliding skiing.

Guidelines
Walking skiing is more often used in training to instill elementary skills in skiing.
The stepping step is the main preparatory exercise for feeling the adhesion of skis to snow, mastering the cross-coordination of movements of arms and legs, and specific balance. It is performed under various progressively more difficult conditions:

• along the ski track;
• virgin lands with shallow and deeper snow cover;
• on virgin soil with a frequent change in direction of movement, zigzag, bypassing bushes, trees, stumps and other landmarks.

Moving with a stepping step does not cause any particular difficulties.
It is important to master the following elements:

• the specifics of the grip of skis with snow when the length of the step is changed;
• cross (opposite) coordination of movements in the work of arms and legs, as in normal walking;
• full transfer at each step of body weight from one leg to another;
• a large inclination of the torso compared to normal walking;
• specific swinging and jerking movements of the hands, when a forward swing with a slightly bent arm at the elbow joint is performed to eye level, and the push ends behind the thigh.

With the holistic mastering of the stepping step, it is necessary to achieve free sweeping, rhythmic, coordinated movements of the arms and legs with a slight inclination of the torso and complete, brought to automatism, control of the position of the skis, preventing their crossing.
In classes with trained trainees, the study of footwork can begin immediately with the performance of skiing with a sliding step. Performing this exercise, trainees must learn to push off strongly with their legs, straightening them completely at the end of the push, transfer the weight of the body from one leg to another and glide on one ski, confidently maintaining balance.
The basis of the skier's technique is a sliding step, in which movements are combined into two characteristic actions - repulsion and sliding. To feel skis sliding on snow, to maintain balance on a sliding ski, to master single-support (free) sliding, coordinated pushes and swings of arms and legs, simple exercises are used (the skier’s stance is the starting position for all exercises):

• short sliding steps without hand work (no sticks, hands freely lowered);
• swinging arms in place and then sliding steps with swinging arms (without sticks);
• the same exercise, but with an extended roll on each ski and a complete transfer of body weight while sliding from one leg to another;
• elongated sliding steps with poles taken in the middle and swings of the arms along the track (hold the poles with rings back);
• sliding on two skis due to alternate repulsion only with hands - an alternate stepless move with an emphasis on setting the stick with a blow and a slight pile of the body on the stick;
• ski "scooter" - prolonged sliding on the same ski due to repeated repulsion of the other (hands down, repeat on the other ski);
• half-step movement with the torso tilted almost to a horizontal position (sticks across);
• sliding steps of the hand behind the back with an emphasis on squatting and pushing off with the foot;
• long sliding on one or the other ski with alternate repulsion by hands, (keep the sticks hanging overhead with an elongated single-support glide);
• alternating two-step classical move in full coordination of movements with a natural rhythm of pushes and swings of arms and legs.

When performing these exercises, it is necessary to achieve the correct combination of the work of the arms and legs. The extension of the arm forward should coincide in time with the extension of the opposite leg. The lower end of the stick does not overtake the brush of the same hand. Pushes with sticks are made with a gradually increasing effort until the arms are fully extended. These exercises are best done by sliding down a slight slope and with good support for sticks.

Task 3. Improvement in movement with an alternating two-step move

Facilities:

1. Movement by alternating two-step course at different speeds on a training track.
2. Movement by alternating two-step course over rough terrain.

Guidelines
With further improvement of the technique of movement by an alternating two-step move, an optimal ratio of the length and frequency of steps is established, the ability to modify the technique is instilled, in accordance with the conditions of sliding. Experience is gained in the most rational use of an alternating two-step course, depending on the terrain, the condition of the track and other conditions.

Typical mistakes:

• too high or low stand;
• excessive extension of the foot forward;
• sliding on two skis at the same time (double-supported sliding);
• incompleteness of the push with the foot and hand;
• large vertical and lateral oscillations;
• incorrect combination of movements of the work of the arms and legs (amble);
• tension (stiffness) of movements.

Ways to fix errors:

1. These errors must be carefully eliminated, not allowing them to be automated. It is necessary to adhere to the sequence of work on the mistakes: first pay attention to the push with the foot, then to the swing of the foot; having fixed errors in the work of the legs, switch attention to the swings and repulsions with the hands; taking into account the effectiveness of swing and jerk movements with arms and legs, correct errors in the work of the body.
2. Mistakes should be corrected by repeated repetition (performing) of preparatory exercises (skier's stance, hand work while standing still, foot work when moving in a sliding step, etc.). With passive work of the hands in an alternating two-step course, it is useful to use skiing due to pushes with sticks without moving the legs. To develop balance, push with the foot and eliminate double-support sliding, it is advisable to use a “skate” move.
3. In order to eliminate the amble, it is recommended to use an alternating two-step move at an increased speed (running) or perform it in a gentle ascent.

Rice. 2. Simultaneous stepless running

in place.

Means: imitation of a stepless move in place.

Guidelines
Trainees must learn the correct postures of the skier, characteristic of the individual phases of the stepless move, and the correct sequence in the work of the body and arms.

1. At first, the exercise is performed in divisions.
   • At the expense of "one" - the body straightens, hands with sticks are carried forward, the weight of the body is transferred to the front border of the support, sticks are not placed on the snow.
   • At the expense of "two", a push with sticks is indicated. The push starts with a tilt of the torso. After the end of the slope, the push continues with the hands until they are fully extended.
2. Then the exercise is performed together.

.

Means: movement without steps.

Guidelines
The initial study of the stepless move is carried out under facilitated conditions with a focus on the consistent mastery of individual elements of technology.
First, focus on the correct removal of the sticks and placing them on the snow, then on the push until the arms are fully extended and with the active participation of the body.

Task 3. Improvement in movement without steps.

Means: moving without steps in various conditions (even sections of the ski track, moving downhill, overcoming icy areas, etc.) and at different speeds.

Guidelines
Improvement must have a rational application of the move depending on the conditions. It is important to learn how to use the stepless move in combination with other moves, without disturbing the rhythm and without reducing
movement speed.

Typical mistakes:

• insufficient inclination of the body when pushing with sticks;
• straight and tense arms when carrying sticks forward;
• deep squat, both at the beginning and at the end of the push with sticks;
• insufficient abduction of hands back;
• insufficient extension of the back at the end of the push with sticks.

Ways to fix errors:

1. Repeated imitation of a stepless move, standing still.
2. Moving in a stepless move under the count of divisions, focusing on the inclination of the body and the completeness of the push with sticks.

Rice. 3. Simultaneous two-step stroke

1. After the end of the simultaneous push with the hands, the skier slides on two skis in a bent position and, slowly straightening up, begins to carry the sticks forward.
2-3. Having concentrated the mass of the body on the left leg, after a preliminary slight squat, the skier takes a step forward with the right, continuing to take out the poles. After the end of the push with the left foot, the sliding on the right begins.
4-5. Having previously transferred the body weight to the right ski and after squatting, the skier pushes off with his right foot; sticks at this time are brought forward by rings and placed on the snow.
6. At the end of the push with the foot, the sticks come to the working position (at an acute angle forward) and repulsion by the hands begins.
7. Pushing off with hands and sliding on the left ski continues. At this time, the right leg is brought forward with a continuous swing movement.
8. With the end of the push with the hands, the right leg is attached to the supporting one and gliding begins on two skis. For some time, the skier passively slides on two skis, using the gained speed.

Then the cycle of movements is repeated.

Task 1. Studying the combination of movements

Means: imitation of a two-step move.

Guidelines
The exercise is performed in order to teach students the correct combination of movements in a two-step course. It is broken down into divisions.
Starting position - finished push with sticks.

1. At the expense of "one" - a step with the removal of hands to the position forward and down, sticks - rings back.
2. On the count of "two" - the second step with the full extension of the arms forward and placing the sticks in the snow near the toe of the ski advanced forward.
3. On the count of "three" - a push with sticks while putting the foot down.

Depending on the sliding conditions, pushing with sticks can be performed or only indicated (carrying them over the snow).

Task 2. Studying the technique of movements of the arms, legs and torso when performing the move as a whole

Facilities:

1. Performing a two-step move under the account.
2. Performing a two-step move without counting.

Guidelines
The main thing in moving with a two-step move under the count is to teach trainees the correct combination of two sliding steps with repulsion with sticks. When they have mastered this, they proceed to the execution of the move as a whole without
accounts. At the same time, attention is consistently focused on:

• correct removal and setting of sticks on the snow;
• completeness of the push with sticks with the active participation of the body;
• correct rhythm of movement.

Attention should be paid to the wide rolling steps and the completeness of the repulsion with the legs.

Task 3. Improvement in two-step movement

Means: two-step movement on diverse terrain under various conditions of snow cover and sliding.

Guidelines
Trainees acquire the skills of expedient application of the stroke depending on the terrain and sliding conditions. At the same time, it is important to learn how to switch from a two-step move to an alternating two-step and,
on the contrary, without reducing the speed and without disturbing the rhythm of movement.

Typical mistakes:

• wrong combination of work of hands and feet;
• unfinished push with sticks;
• premature removal of sticks with straight and tense hands;
• deep squat when pushing with sticks.

Ways to fix errors:

1. Performing a two-step move along divisions and counting, indicating the correct execution of movements and the elimination of mistakes made.
2. Repeated execution of a two-step move on a small gentle slope.

Rice. 4. Simultaneous one-step move (basic option)

1. After the end of the hand push, the skier slides on skis.
2. Slowly straightening up, brings the sticks forward.
3. Having previously transferred the body weight to the left leg, the skier performs a push with the left leg at the same time as placing the poles on the snow.
4. At the end of the push with the foot, the repulsion with the hands begins, which is performed in the same way as in other simultaneous moves.
5-6. The skier slides on the right ski, continuing to push with his hands. The left leg is moved forward with an active swing movement and is attached to the supporting leg at the end of the push with the hands.
7. The hand push is over, the skier glides on two skis.

Task 1. Studying the combination of movements

Means: imitation of a one-step move.

Guidelines
When learning this move, the main thing is to master the correct combination of movements. For this purpose, an imitation of a one-step move in place is used. The exercise is performed first in divisions, then together.
Starting position - finished push with sticks.

1. At the expense of "one" - hands with sticks to bring forward.
2. On the count of "two" - push the leg forward (take a step), transfer the weight of the body to the leg advanced forward, lift the heel of the rear ski and put the sticks on the snow in front of the fastening of the forward ski.
3. On the count of "three" - designate a push with sticks, carrying them over the snow while putting your foot down.

Task 2. Studying the technique of movements of the arms, legs and torso when performing the move as a whole

Facilities:

Guidelines
To facilitate the implementation of the exercises, they should be studied first on a ski track going down a slight slope and with good support for sticks, then on level ground. The main thing when performing a one-step move under the count is to teach the correct combination of one sliding step with repulsion with sticks, and then proceed to the execution of the move without counting.
When performing a move as a whole, the attention of trainees is concentrated on the correct removal and placement of sticks on the snow, on the completeness of pushes with sticks with the active participation of the body, on the correct rhythm of movements.

Task 3. Improvement in one-step movement

Means: one-step movement on diverse terrain under various snow conditions.

Guidelines

1. Pay attention to its more rational use depending on the conditions (terrain, sliding, etc.), to the ability to use this move in combination with an alternating two-step move.
2. Teach trainees to perform a one-step move with alternating steps from the left and right foot.

Typical mistakes:

• the same errors as with a stepless move;
• premature footing;
• squatting at the end of the push with sticks;
• insufficient inclination of the body;
• premature end of the hand push.

Ways to fix errors:

1. Performing a one-step move on divisions under the account.
2. Repeated execution of the move as a whole with a slight slope.

Rice. 5. Simultaneous one-step move (high-speed version)

The cycle of movement begins with a push-off with the foot and the simultaneous removal of the sticks forward, followed by a roll on the supporting leg. After a short pause (rolling), a push with the hands is performed with the simultaneous attachment of the fly leg, followed by a longer second roll. This option allows you to quickly pick up speed, it is often used at the start, so it is sometimes also called the starting one. The high-speed version of the simultaneous one-step move has been increasingly used in cross-country skiing competitions in recent years. Skiers, if necessary, switching to this move, can significantly increase the frequency of movements and, in a short period, immediately noticeably increase speed compared to the main option.

Task 1. Studying the combination of movements

Means: Simulation on the spot.

Guidelines

Starting position - finished push.

1. On the count of "one" - take and lift your leg back and bring your hands with sticks forward.
2. On the count of "two" - imitate repulsion with sticks and put the fly leg to the supporting one.

Task 2. Studying the technique of movements of the arms, legs and torso when performing the move as a whole

Facilities:

1. Performing a one-step move under the account.
2. Performing a one-step move without counting.

Task 3. Improvement in one-step movement (speed version)

Means: one-step travel on various terrain under good glide conditions.

Typical mistakes: the same as in the one-step move (basic option).

Ways to fix errors: execution of a one-step move on divisions under the account and with good sliding.

Rice. 6. Alternate four-step move

1. On the first step with the right foot, the left foot finished repulsion, the left hand with a stick is brought forward (rings back). The skier proceeds to slide on the right ski.
2-3. On the second step (left foot), the right hand with a stick is brought forward with a ring back, and the left hand is brought forward with a ring. Characteristic for this move is the speed position of the sticks at the moment.
4. At the moment of sliding on the left ski, the right stick is brought forward by the ring.
5-6. With the third step of the cycle (with the right foot), the left stick is placed on the snow to push off.
7. Starting the step with the left foot and ending the push with the left hand.
8-9. With the last step of the left foot, the right stick is placed on the snow and the right hand takes off.
10. The push with the right hand is finished, the step with the right foot and the removal of the left hand with the stick begin.

Task 1. Studying the work of the hands on the spot

Facilities:

1. Pendulum movements with sticks.
2. Imitation of the work of hands with sticks in place.

Guidelines
Both exercises are performed standing still.

1. The first exercise: arms, slightly bent at the elbow joints, are carried forward, sticks are not placed on the snow. By the effort of the hands, the sticks are given a pendulum oncoming movement.
2. The second exercise: for the first two counts, the hands are alternately brought forward, for the next two counts, hand pushes are imitated.

Task 2. Studying the combination of the work of the arms and legs when performing the move as a whole

Facilities:

1. Performing an alternating four-step move with a sliding step over counting divisions.
2. Execution of the move as a whole.

Guidelines
Exercises are performed first in divisions, then - together. The starting position is the main stance, the arms are lowered, the lower ends of the sticks lie near the heels of the skis.

1. On the count of "one" - with a step with the left foot, the right hand, bending at the elbow joint, is brought forward: the hand is against the midline of the skier's body: the lower end of the stick should not be ahead of the hand.
2. On the count of "two" - with a step with the right foot, the right hand continues to move forward, and the hand takes a position against the right shoulder, the lower end of the stick is brought forward behind the toe of the right ski. At the same time, the left hand is brought forward in the same way as it was done with the right hand at the expense of “times”.
3. On the count of "three" - with a step with the left foot, the right stick is placed on the snow, and the left hand repeats the movement of the right in the previous count.
4. On the count of "four" - with a step with the right foot, the left stick is placed on the snow.

After that, the cycle of movements is repeated.
In this exercise, pushes with sticks should not be required, it is enough to put the sticks on the snow and indicate pushes with the movement of the hands back. When performing the exercise together, repulsion with sticks is necessarily included.

Task 3. Improvement in movement in an alternating four-step move

Means: movement by alternating four-step course on diverse terrain and in various conditions.

Guidelines
In the process of improvement, trainees must acquire the skills of a more expedient and rational use of the move, depending on the conditions (relief, snow cover, sliding conditions, movement in the bush, etc.). It is important to be able to apply this move in combination with other previously learned moves.

Typical mistakes:

• too high removal of sticks forward and their distant setting in the snow;
• excessive rotation (twisting) of the body; vertical and lateral vibrations; irregular movements of the arms and legs; too short sliding step.

Ways to fix errors:

1. Repeated performance of work with sticks while standing still, as when moving in an alternating four-step move.
2. Movement by alternating four-step course in a gentle slope.

7. Transitions from move to move

Task 1. Mastering the coordinated movement of arms and legs when performing transition methods

Facilities:

1. Performing simulation exercises.
2. Multiple execution of various transitions from alternating stroke to simultaneous and vice versa.

Guidelines
Transition methods should be studied first on the spot, using simulation exercises, then in light conditions and at a slower pace. It is important to teach trainees to move from one move to another without losing speed, without disturbing the breathing and rhythm of movements.
Ways of transitions are useful as a means of improving coordination and accumulating motor experience. They consist of previously learned ways of moving, so they learn
immediately after the demonstration and explanation. The attention of trainees is focused on economy, smoothness and rhythm of movements.

Typical mistakes:

• the transition starts from positions when the body is straightened;
• repulsion by hands on the first intermediate sliding step;
• sharp straightening of the body at the beginning of the transition;
• transition to motor actions with the same hand and foot;
• lack of delay of the hand in front;
• early setting on the support of the front stick (before it is connected in front with another stick);
• sluggish, too long swing of the arm forward and late connection of the hands for a simultaneous push;
• execution of the first cycle of a simultaneous move to completion at the transition of simultaneous repulsion by hands with a torso tilt to a horizontal position.

Ways to fix errors: errors when performing transition methods are eliminated by additionally showing the reception, performing the method at a slow pace (sometimes by divisions and counting) with a slight bias.

Transition with simultaneous extension of arms (Fig. 3, 1 - 7). After repulsion with both hands, straightening up, the skier brings his hands forward (1, 2). Then it is repelled by the leg, for example, the right one, and transfers the body weight to the other leg; at this time he puts his right stick on the snow (3, 4).

With a push of the left leg, the skier pushes off with the right stick, transferring body weight to the right leg (5, 6, 7), puts the left stick on the snow and then goes in alternating motion. When crossing with opposite hands with the first step, the skier takes out the opposite hand and then goes in an alternating course.

The program for the section "Ski training" for boys of the IX class provides for further improvement in the technique of climbing. To this end, it is necessary to repeat the previously completed training topics: the ascent obliquely “half herringbone” studied in grade IV, in grade V - herringbone ascent, in grade VIII - overcoming the counterslope (on the topic “Ascents and descents on skis”).

The topic “Overcoming obstacles” in skiing lessons is taught by both boys and girls. It is necessary for students in cross-country skiing.

By stepping directly over narrow ditches. Having stood on the edge of the ditch, the skier takes a wide step to the opposite side, bringing forward a stick of opposite name. Then, pushing off with another stick, he carries the second ski, lifting its toe up.

By stepping to the side, they overcome stones, tree trunks and other low obstacles. Standing sideways, leaning on a stick, the skier carries one ski over the obstacle, holding it horizontally, puts it on the snow and puts the other ski on. To maintain balance at this moment, he leans on the second stick.

Jumping to the side is used in cases where the obstacle is wide and it is impossible to simply step over it. Before the jump, they squat a little on the push leg, raising the other, and, giving the body in the direction of the jump, send it to the side with a swing movement. Simultaneously with the push with the foot, they are strongly repelled by the hand.

By climbing on horseback they overcome obstacles up to 1 m high, on which you can sit down without removing your skis. Standing sideways to the obstacle, the skier carries one ski over it, sits on horseback and, leaning on sticks, transfers body weight to it, then transfers the second ski over the obstacle.

Sitting climb. On higher obstacles, the skier sits by jumping. Then, leaning with one hand on a stick, with the other on an obstacle, he bends both legs and carries the skis over the obstacle, then, turning the skis along it, jumps into the snow. Higher obstacles (up to 150 cm) are overcome by climbing sideways. The skier, having jumped with support on a stick, first lies sideways, then in this position he transfers the skis, turning them along the obstacle, and, leaning on the snow with a stick, jumps off.

They are used in those cases when there is a gap of sufficient size between the obstacle and the snow. It can be increased by raking snow.

X class. In this class, the program provides for the study of the transition from move to move, depending on the conditions of the distance and the condition of the track; elements of ski racing tactics - distribution of forces, leading, overtaking, finishing, etc .; passing the distance for boys up to 8 km, girls up to 5 km.

22 23 24 25 26 27 28 29 ..

Ways to transition from skiing to skiing

The constantly changing terrain, as well as the fatigue that grows when skiing due to monotonous work, require the skier to constantly change moves. The change of moves allows you to more evenly distribute the load on the main muscle groups involved in skiing. In skiing, there are several ways to transition. The expediency of their use depends mainly on the specific conditions of the section of the route and on the technical preparedness of the skier. In the practice of cross-country skiing and tourism, several methods of transitions from simultaneous to alternating moves are currently used: transition with a rental, direct transition, etc. For transitions from alternating two-step to simultaneous, transitions without a step, through one and two steps are used. The main requirement is to move to another move without losing time, without unnecessary movements, and even more so without stopping in the rhythm of moves. Loss of time, at least 0.1 s with each transition (and how many times a skier has to change course in a 15 km race!), Can result in a loss of up to several tens of seconds.
When switching from an alternating two-step move to a simultaneous one, it is most expedient to use a transition without a step (the fastest) and a transition through one step.

Rice. 17. Changeover from alternating to simultaneous stroke (straight)

Rice. 18. Switching from alternate to simultaneous stroke

The transition without a step (Fig. 17) is performed as follows:
1. Single-support sliding on the right ski, but the left stick ^ unlike the alternating two-step one, is not put on the snow. The left leg also lingers in the extremely rear position.
2. The slide continues, but the skier quickly brings forward his right hand with a stick.
3. The swinging movement of the left leg forward begins and the movement of the right hand ends.
4. The sticks are simultaneously placed on the snow and repulsion begins with the “bulk” of the body.
5. The push with sticks continues, the fly leg approaches the supporting leg.
6. At the same time, the push with the hands ends and the foot is attached. The skier thus switched to a simultaneous move. Most often, such a transition is performed with good sliding.
The transition from an alternating two-step move to a simultaneous one step (Fig. 18) is performed as follows:
1. Single-support sliding on the left ski in an alternating course.
2. The slide continues. The right hand brings the stick forward with the ring. Carrying out the left stick with a ring back.
3-5. A push with the left foot, the left stick catches up and joins the right before putting them on the snow.
6. After the end of the push with the left foot, the sticks are simultaneously placed on the snow and repulsion with two sticks begins.

Simultaneous push with two sticks continues.
7. With the end of the push with sticks, the fly (left) leg is attached to the supporting one, and the skier can continue moving with any simultaneous move.
These methods allow you to change ski moves without delay. Students who have mastered each move separately master them quite easily. Exemplary demonstration and explanation allow students to master the movement pattern after several attempts. Further improvement continues on the training track with such a micro-relief and sections with different sliding conditions that it dictates the need for frequent transition from run to run.
When performing transitions, schoolchildren encounter the following main mistakes: lack of coordination of movements in the removal and setting of sticks on the snow with repulsion with their feet; lack of continuity, fusion of movements, sometimes slowing them down, which leads to a violation of the rhythm; a weak push with the hands at the moment of transition from move to move.
To eliminate these errors, it is necessary to repeat the methods of moves, perform all movements in divisions under the command of the teacher. In the future, minor errors are eliminated when moving along the training track.

Rice. 19. Switching from simultaneous to alternate stroke

When switching from a simultaneous move to an alternating two-step, it is most advisable to use a direct transition. It is the most effective and at the same time quite successfully mastered by schoolchildren (Fig. 19).
1. After the end of the simultaneous push with the hands, the skier slowly straightens up and brings the poles forward.
2. Continuing to slide on two skis, the skier, transferring body weight to the right leg, prepares for the push.
3. With a step with the left and a push with the right foot, the right stick is prepared for setting on the snow, and the left one continues to be brought out in a ring forward.
4. After the end of the push with the right foot, the skier slides on the left ski, the right stick is placed on the snow, the left stick continues to move forward with the ring.
5. Continuation of sliding on the left ski, the beginning of repulsion with the right hand, the swing of the right leg forward.
6. The right hand finishes the push, the left stick is lowered and prepared for setting on the snow, the left leg is in the squat position before the final phase of repulsion.
7. The right hand has finished the push (the hand and the stick form a straight line), the left leg is finishing the repulsion, the left hand is prepared for setting on the snow. At the next moment, with a push of the left hand, the skier switches to an alternating two-step move.
Direct transition is used, as a rule, when switching from a simultaneous one-step (basic option) or from one-
temporary stepless to alternating two-step, but can be successfully used in other cases. The technique for teaching this transition method is the same as for teaching transitions to simultaneous moves.
In the event that students are not confident enough in mastering the methods of transition from move to move by a holistic method, it is advisable to first perform all movements divided into counts. At first, after each movement, you can make a short stop to control the adopted position; then all movements are performed together, the speed of movements gradually increases. Further training and improvement take place on the training circle and the training track. It is advisable to lay the training circle on a site with a slight (2-3 °) slope.
In the future, on the training track, it is necessary to choose the terrain in such a way that it repeatedly stimulates the change of moves.

The constantly changing terrain, as well as the fatigue that grows when skiing due to monotonous work, require the skier to constantly change moves. The change of moves allows you to more evenly distribute the load on the main muscle groups involved in skiing. In skiing, there are several ways to transition.

The expediency of their use depends mainly on the specific conditions of the section of the route and on the technical preparedness of the skier. In the practice of cross-country skiing and tourism, several methods of transitions from simultaneous to alternating moves are currently used: transition with a rental, direct transition, etc. For transitions from alternating two-step to simultaneous, transitions without a step, through one and two steps are used. The main requirement is to move to another move without losing time, without unnecessary movements, and even more so without stopping in the rhythm of moves. Loss of time, at least 0.1 s with each transition (and how many times a skier has to change course in a 15 km race!), Can result in a loss of up to several tens of seconds.

When switching from an alternating two-step move to a simultaneous one, it is most expedient to use a transition without a step (the fastest) and a transition through one step.

Rice. 1. Changeover from alternating to simultaneous stroke (straight)

The transition without a step (Fig. 1) is performed as follows:

1. Single-support sliding on the right ski, but the left stick, unlike the alternating two-step one, is not placed on the snow. The left leg also lingers in the extremely rear position.
2. The slide continues, but the skier quickly brings forward his right hand with a stick.
3. The swinging movement of the left leg forward begins and the movement of the right hand ends.
4. The sticks are simultaneously placed on the snow and the repulsion begins with the "bulk" of the body.
5. The push with sticks continues, the fly leg approaches the supporting leg.
6. At the same time, the push with the hands ends and the foot is attached. The skier thus switched to a simultaneous move. Most often, such a transition is performed with good sliding.

Rice. 2. Switching from alternate to simultaneous stroke

The transition from an alternating two-step move to a simultaneous one step (Fig. 2) is performed as follows:

1. Single-support sliding on the left ski in an alternating course.
2. The slide continues. The right hand brings the stick forward with the ring. Carrying out the left stick with a ring back.
3-5. A push with the left foot, the left stick catches up and joins the right before putting them on the snow.
6. After the end of the push with the left foot, the sticks are simultaneously placed on the snow and repulsion with two sticks begins.
7. The simultaneous push with two sticks continues.
8. With the end of the push with sticks, the fly (left) leg is attached to the supporting one, and the skier can continue moving with any simultaneous move.

These methods allow you to change ski moves without delay. Skiers who have mastered each move separately master them quite easily. Exemplary demonstration and explanation allow students to master the movement pattern after several attempts.

Further improvement continues on the training track with such a micro-relief and sections with different sliding conditions that it dictates the need for frequent transition from run to run.

When performing transitions, the following main mistakes are encountered: lack of coordination of movements in the removal and setting of sticks on the snow with repulsion with legs; lack of continuity, fusion of movements, sometimes slowing them down, which leads to a violation of the rhythm; a weak push with the hands at the moment of transition from move to move.

To eliminate these errors, it is necessary to repeat the methods of moves, perform all movements in divisions under the command of the teacher. In the future, minor errors are eliminated when moving along the training track.

Rice. 3. Transition from simultaneous to alternate stroke

When switching from a simultaneous move to an alternating two-step, it is most advisable to use a direct transition. It is the most effective and at the same time quite successfully mastered (Fig. 3).

1. After the end of the simultaneous push with the hands, the skier slowly straightens up and brings the poles forward.
2. Continuing to slide on two skis, the skier, transferring body weight to the right leg, prepares for the push.
3. With a step with the left and a push with the right foot, the right stick is prepared for setting on the snow, and the left one continues to be brought out in a ring forward.
4. After the end of the push with the right foot, the skier slides on the left ski, the right stick is placed on the snow, the left stick continues to move forward with the ring.
5. Continuation of sliding on the left ski, the beginning of repulsion with the right hand, the swing of the right leg forward.
6. The right hand finishes the push, the left stick is lowered and prepared for setting on the snow, the left leg is in the squat position before the final phase of repulsion.
7. The right hand has finished the push (the hand and the stick form a straight line), the left leg is finishing the repulsion, the left hand is prepared for setting on the snow. At the next moment, with a push of the left hand, the skier switches to an alternating two-step move.

Direct transition is used, as a rule, during the transition from simultaneous one-step (basic variant) or from simultaneous stepless to alternating two-step, but can be successfully used in other cases. The technique for teaching this transition method is the same as for teaching transitions to simultaneous moves.

In the event that skiers are not confident enough in mastering the methods of transition from move to move by a holistic method, it is advisable to first perform all movements divided into counts. At first, after each movement, you can make a short stop to control the adopted position; then all movements are performed together, the speed of movements gradually increases. Further training and improvement take place on the training circle and the training track. It is advisable to lay the training circle on a site with a slight (2-3 °) slope.

In the future, on the training track, it is necessary to choose the terrain in such a way that it repeatedly stimulates the change of moves.

Original: Butin I.M. Skiing: Proc. allowance for students. higher ped. textbook institutions.- M.: Publishing center "Academy", 2000. S. 133-137

The constantly changing terrain, as well as the fatigue that grows when skiing due to monotonous work, require the skier to constantly change moves. The change of moves allows you to more evenly distribute the load on the main muscle groups involved in skiing. In skiing, there are several ways to transition. The expediency of their use depends mainly on the specific conditions of the section of the route and on the technical preparedness of the skier.

In the practice of cross-country skiing and tourism, several methods of transitions from simultaneous to alternating moves are currently used: transition with a rental, direct transition, etc. For transitions from alternating two-step to simultaneous, transitions without a step, through one and two steps are used. The main requirement is to move to another move without losing time, without unnecessary movements, and even more so without stopping in the rhythm of moves. Loss of time, at least 0.1 s with each transition (and how many times a skier has to change course in a 15 km race!), Can result in a loss of up to several tens of seconds.

When switching from an alternating two-step move to a simultaneous one, it is most expedient to use a transition without a step (the fastest) and a transition through one step.

A transition without a step is performed as follows:
1. Single-support sliding on the right ski, but the left stick, unlike the alternating two-step one, is not placed on the snow. The left leg also lingers in the extremely rear position.
2. The slide continues, but the skier quickly brings forward his right hand with a stick.
3. The swinging movement of the left leg forward begins and the movement of the right hand ends.
4. The sticks are simultaneously placed on the snow and repulsion begins with the “bulk” of the body.
5. The push with sticks continues, the fly leg approaches the supporting leg.
6. At the same time, the push with the hands ends and the foot is attached. The skier thus switched to a simultaneous move. Most often, such a transition is performed with good sliding.

The transition from an alternating two-step stroke to a simultaneous one-step stroke is performed as follows:

1. Single-support sliding on the left ski in an alternating course.
2. The slide continues. The right hand brings the stick forward with the ring. Carrying out the left stick with a ring back.
3-5. A push with the left foot, the left stick catches up and joins the right before putting them on the snow.
6. After the end of the push with the left foot, the sticks are simultaneously placed on the snow and repulsion with two sticks begins.
7. The simultaneous push with two sticks continues.
8. With the end of the push with sticks, the fly (left) leg is attached to the supporting one, and the skier can continue moving with any simultaneous move.

These methods allow you to change ski moves without delay. Students who have mastered each move separately master them quite easily. Exemplary demonstration and explanation allow students to master the movement pattern after several attempts. Further improvement continues on the training track with such a micro-relief and sections with different sliding conditions that it dictates the need for frequent transition from run to run.

When making transitions, schoolchildren encounter the following main mistakes: lack of coordination of movements in the removal and setting of sticks on the snow with repulsion with legs; lack of continuity, fusion of movements, sometimes slowing them down, which leads to a violation of the rhythm; a weak push with the hands at the moment of transition from move to move.

To eliminate these errors, it is necessary to repeat the methods of moves, perform all movements in divisions under the command of the teacher. In the future, minor errors are eliminated when moving along the training track.

When switching from a simultaneous move to an alternating two-step, it is most advisable to use a direct transition. It is the most effective and at the same time quite successfully mastered by schoolchildren.

1. After the end of the simultaneous push with the hands, the skier slowly straightens up and brings the poles forward.
2. Continuing to slide on two skis, the skier, transferring body weight to the right leg, prepares for the push.
3. With a step with the left and a push with the right foot, the right stick is prepared for setting on the snow, and the left one continues to be brought out in a ring forward.
4. After the end of the push with the right foot, the skier slides on the left ski, the right stick is placed on the snow, the left stick continues to move forward with the ring.
5. Continuation of sliding on the left ski, the beginning of repulsion with the right hand, the swing of the right leg forward.
6. The right hand finishes the push, the left stick is lowered and prepared for setting on the snow, the left leg is in the squat position before the final phase of repulsion.
7. The right hand has finished the push (the hand and the stick form a straight line), the left leg is finishing the repulsion, the left hand is prepared for setting on the snow. At the next moment, with a push of the left hand, the skier switches to an alternating two-step move.

Direct transition is used, as a rule, during the transition from simultaneous one-step (basic variant) or from simultaneous stepless to alternating two-step, but can be successfully used in other cases. The technique for teaching this transition method is the same as for teaching transitions to simultaneous moves.

In the event that students are not confident enough in mastering the methods of transition from move to move by a holistic method, it is advisable to first perform all movements divided into counts. At first, after each movement, you can make a short stop to control the adopted position; then all movements are performed together, the speed of movements gradually increases. Further training and improvement take place on the training circle and the training track. It is advisable to lay the training circle on a site with a slight (2-3 °) slope.

In the future, on the training track, it is necessary to choose the terrain in such a way that it repeatedly stimulates the change of moves.

List of used literature:

1. Butin I.M. Skiing: Proc. allowance for students. higher ped. textbook establishments. - M.: Publishing Center "Academy", 2000. - 368 p.