Technical for competitors corrections

From a young competitor, we expect :

• Great basic skills :  the basic exercises must be practised until the fundamental movements are acquired and stabilized.
• An excellent physical condition!  This is true to all competitive sports.
• Optimal field of skills : Practise a variety of sports in order to acquire other complementary skills. 

The 3 phases of a turns

1. Elicitation phase
originally from whole new trajectory phase (trigger) consists of a combination of movements that leverages the speed and the forces accumulated during the conduct phase 2 of the previous turn. The principle of the most used trigger in a situation of competition is the result of the combination of the key movements: elevation-toggle-rotation. Elevation, allowing the downloading of skis, is the result of an upstream leg extension; Toggle (moving the hips forward and in the direction of the turn), combined with a rotation of the body, causes change of the square socket and the drift of the skis, to conduct phase 1.

2. conduct phase 1 (passive conduct)
in the conduct phase 1, it is a movement of rotation combined with a progressive scale that allows the body to follow the skis in their acceleration. It is important to adopt an attitude centered (from the gap and to the longitudinal axis of the skis) allowing a progressive weight mainly the outside ski. This first phase of conduct, if carried out optimally, is the longest phase of the turn. It is here that skis move gradually toward the line of slope by increasing their speed of sliding. Maintenance of a hip-knee-ankle symmetry is fundamental at this time.

3 driving phase 2 (active driving)
In the conduct phase 2, the angle of the hips and knees causes a square angle allowing the skis to cut the snow and refine the radius of the turn. The duration of this phase of conduct depends on the RADIUS and the quality of the conduct phase 1. A feature of this phase is the gradual increase in muscular work, primarily on the outside ski, in response to the charges accumulated over the inclination of the slope, the speed and radius of the turn. For this reason, the angulation is often combined with strong movements of lowering. A good turn is a turn where the conduct phase 2 is short, thereby avoiding a too large distance from the line of slope. This is achieved if the triggering and driving 1 phases are successful, because the conduct phase 2 is primarily the result.

B. racing basics: technical bases for competitors.

1. dynamic attitude allows execution of movements in the desired direction.

has) Position of the skis:
• Skis are driven keeping them parallel.
• The spacing of legs varies according to the situation and discipline.
• No active transfer of skis (arrangement of the pas).

possible errors:

Nordic - P! P exercises

• at the outbreak, press the spatula of the downstream on snow ski
• turn on the inside ski
• "telemark turns" with ski boots open
• during the turn, constantly push skis in front and back

Stemm downstream - P! P exercises

• lester heels during the conduct of the turn consciously
• make circles with the rhythmic, arm in harmony with the bend
• during the conduct phase 2, consciously push forward the outside ski

b) centered Attitude of the body on skis
• static: vertical body, the most natural Attitude. The weight is distributed on the foot.
• Dynamics: centered attitude is at the origin of all performing movements during a ski race.
• The rider must be able to consciously recover this position at any time.

possible errors:

seating position - P! P exercises

• do a fakie
• skiing without poles
• ski on a ski
• track of bumps, powder snow, slope steep

knife - P! P exercises

• parallel with sticks in the back turns
• during the turn, hold the sticks before the body, outstretched arms
• make a turn without the sticks, hands held to

inside - P! P exercises

• the outer arm descends more down in the corner than the inner arm
• support outside in the snow stick

2. Basic elements of active skiing:

• vertical motion
• to adapt to changes in the ground
• pressure

possible errors:

mvt of the upper body too

trigger problems - P! P exercises
• drag and make a turn on a ski (with and without poles)
• movt. hips forwards and the downstream
• slide without sticks and with the hands
• push the hips forward
• rotation of the body in the direction of the turn
• inspire at the outbreak of the corner
• jump turns

inappropriate timing

mvt backwards too

3. Upper part of the body stable:

• avoid unnecessary movements: during the turn, the arms remain forward
• trunk plays a stabilizing role: arms control balance, hands between shoulders and hips when driving 1.

possible errors:

holding of inadequate body - P! P exercises

• consciously contracting muscles of the trunk and/or buttocks
• inspired conscious during the trip, expiry and support when driving
• press, release (contrary experiences)

mobile arm - P! P exercises

• skiing with sticks bound laterally by their half
• down with an object across the required sticks horizontally

arms backward - P! P exercises

• consciously accompany skis with arms during the conduct of the turn

4. Conduct of the turn:

• main on the outside - ski knee angulation and axes
• scales

possible errors:

problem of rocker - P! P exercises

• slip on the outside line 1-phase ski
• gradually lift the inside ski
• change ski in-flight
• javeline

premature counter-rotation - P! P exercises

• conscious orientation in the direction of the turn (images: lighthouse, watch with the shoulders...)
• hands on hips (tactile perception)
• during the phase of line 1, consciously transfer the new outside ski

no symmetry of legs - P! P exercises

• close the knee angle and reopen it in turn
• drag on one leg, alternating
• the difference between cut and swerve
• with the outer, hand press the inside of the leg upstream knee
• traces

5. Pressure distribution during a turn:

• increase pressure active during the turn

possible errors:

pressure problem,
conduct phase 1 - P! P exercises

• drag and make a turn without the sticks
• the inner leg rests
• find the attitude centered over the middle of the foot body
• the body follows the ski (increase external forces)
• briefly hold his breath (increase the tension of the body)
• count, as long as possible
• to make great

pressure problem,
conduct phase 2 - P! P exercises

• Search a centered body attitude
• press the stick outside in the snow, to create a movement of angulation
• movement of the arm to the front: the inner arm stabilizes,
  the outside arm leads and stabilizes the rotation movement in the direction of the turn
• gradual slowing of rise
• exhale slowly and support the breath (development and maintenance of the tension of the body)
• to be small