Presentation on the topic "ski training". Presentation on physical education "ski training" Presentation on the importance of ski training

Presentation on physical education on this topic: « Ski training »

Prepared by:

Alekseeva Nadezhda Borisovna,

Physical education teacher

MBOU school No. 24

Dzerzhinsk, Nizhny Novgorod region

STORY

skiing - one of the popular winter sports. In the mid-18th century, cross-country skiing began to be held in the Scandinavian countries. The first official competitions in this sport took place in Norway in 1767. At the end of the 18th and beginning of the 20th centuries, ski clubs began to be created in different countries of the world. In 1910 The International Ski Commission was created, and in 1924 the International Ski Federation.

MEANING

Skiing has great health, educational and practical significance. They contribute to the development of the cardiovascular, respiratory, and nervous systems, hardening of the body, increasing efficiency, and forming vital skills and abilities. This is an excellent means of active recreation.

Types of skiing:

ski race

skiing

ski jumping

biathlon

Safety regulations

Before starting classes:
Check the serviceability of the ski equipment and adjust the ski mounts to the shoes. Boots must be selected to fit your feet.
Clothes should be light, warm and not restrict movement, mittens on hands, woolen socks on feet.

During classes:

Maintain intervals when skiing.
Descents should only be carried out one at a time.
You cannot overtake each other on narrow roads and slopes that are difficult to see.
In case of a forced fall, it is safer to fall on your side.
When descending the mountain, do not point your ski poles forward.
Report the first signs of frostbite immediately.

Basic styles of skiing - "classic style" And "free style".

Classic style

Free style

The original, “classical style” includes those types of movement in which the skier passes almost the entire distance along a pre-prepared ski track, consisting of two parallel lines. “Classical” ski moves are divided according to the method of pushing off with poles into alternating and simultaneous. Based on the number of steps in one cycle, two-step, four-step and stepless moves are distinguished.

“Free style” implies that the skier is free to choose the method of movement along the distance, but since the “classic” stroke is inferior in speed to the “skating” stroke, “free style” is, in fact, synonymous with “skating”. Skating methods of transportation have been widely used since 1981, when a Finnish skier Pauli Siitonen, who was already over 40 at the time, used it for the first time in competition (in a 55 km race) and won.

The most common are the alternating two-step stroke (used on flat areas and gentle slopes (up to 2°), and with very good gliding - on slopes of medium steepness (up to 5°)) and simultaneous single-step stroke (used on flat areas, on gentle slopes with good glide, as well as on slopes with satisfactory glide).

The most common are the simultaneous two-step skating stroke (used both on flat areas and on slopes of small and medium steepness) and the simultaneous one-step skating stroke (used during starting acceleration, on any plains and flat sections of the distance, as well as on slopes up to 10-12° ).

Main types of cross-country skiing

Competitions with general start ( mass start )
Pursuit races ( pursuit, Gundersen system )
Relay races
Individual Sprint
Team sprint

Time trial competitions In a time trial, athletes start at a certain interval in a certain sequence. As a rule, the interval is 30 seconds (less often - 15 seconds, 1 minute). The sequence is determined by a draw or the athlete’s current position in the ranking (the strongest start last). The final result of the athlete is calculated using the formula “finish time” minus “start time”.

Mass start competition IN All athletes start at the same time. At the same time, athletes with the best ratings occupy the most advantageous places at the start. The final result coincides with the athlete’s finishing time.

Pursuit racing ( graze ) are combined competitions consisting of several stages. In this case, the starting position of athletes at all stages (except the first) is determined based on the results of previous stages. As a rule, in cross-country skiing the pursuit takes place in two stages, one of which athletes run in the classical style, and the other in the free style.

Team sprint It is carried out as a relay race with teams consisting of two athletes who take turns replacing each other, running 3-6 laps of the track each. If the number of entered teams is sufficiently large, two semi-finals are held, from which an equal number of the best teams are selected for the final. Team sprint starts with mass start . The final result of the team sprint is calculated according to the relay rules.

Relay races

Teams consisting of four athletes (less often three) compete in relay races. Ski relay races consist of four stages (less often three), of which the 1st and 2nd stages are run in the classical style, and the 3rd and 4th stages are run in the free style. The most advantageous places at the start are determined by drawing lots or they are given to the teams that took the highest places in previous similar competitions. The relay is transferred by touching the palm of any part of the body of the starting athlete of his team, while both athletes are in the relay transfer zone. The final result of the relay team is calculated using the formula “finishing time of the last team member” minus “starting time of the first team member.”

Individual Sprint

Individual sprint competitions begin with qualifications, which are organized in a time trial format. After qualification, the selected athletes compete in the sprint finals, which are held in the form of races of different formats with mass start . The number of athletes selected for the final races does not exceed 30. First, the quarter-finals are held, then the semi-finals and, finally, finals B and A. Athletes who did not qualify for final A take part in final B. The table of final results of the individual sprint is formed in the following order: Final A results, Final B results, quarter-finalists, unqualified participants

Skiing technique -

The system is extremely dynamic due to the high variability of weather conditions, the state of the snow cover, and the terrain along which the ski track is laid.

Ways to travel on skis

Ski run
Climb
Descent
Braking
Turn

Types of skiing:

Skate

Classical

SIMULTANEOUS SINGLE-STEP STROKE

Bend your legs slightly at the knees, tilt your torso slightly forward, bend your arms at the elbows and bring them forward.
When starting to move, simultaneously push off with your poles, leaning forward, and slide on two skis, leaving the poles behind.
Sliding on parallel skis, straighten up, move your poles slightly forward and transfer the weight of your body to the right ski.
Sliding on your right ski, place your poles in the snow slightly ahead of you and, pushing off with your right ski, transfer the weight of your body to the left ski.
Sliding on your left ski, push off with your poles and lean forward.
Straightening up. Bring your right ski forward to the level of your left and transfer your body weight to both skis.
Repeat all movements on the left ski.

What to pay attention to:

Place the poles in the snow at the moment of pushing off with your foot.
When pushing with sticks, do not squat
Do not place the poles too wide or too far in front of you.
Coordinate the transfer of body weight with the movements of the arms and torso.

TRANSITION FROM SIMULTANEOUS SINGLE-STEP STROKE TO ALTERNATIVE DOUBLE-STEP STROKE

Gliding on parallel skis

and straightening up, transfer the weight of the body to the left

ski and push off with the right, at the same time carrying out

right hand forward, and swinging back with the left.

Sliding on the left ski, place the right pole in

snow and take a step with your right and take out your left

hands forward.

Transfer the weight of your body to the right ski and

push off with the left while simultaneously pushing off

with the right stick and bringing the left hand forward.

Continue moving alternately

two-step move.

TRANSITION FROM ALTERNATE DOUBLE-STEP STROKE TO SIMULTANEOUS SINGLE-STEP STROKE

When moving with a two-step move after pushing with the right ski

take a short step to the level of the toe of the left ski.

Sliding on parallel skis, straighten up, sticks

move slightly forward and transfer the weight of your body to the right ski.

3.Continue movement with a simultaneous one-step move.

Alternating two-step stroke

This is one of the main ways to travel on skis. The cycle of movements of an alternating two-step move consists of two sliding steps, accompanied by pushes with opposite sticks.

TECHNIQUE:

1) I. p. - stand, legs slightly bent at the knees, torso slightly tilted forward, arms bent at the elbows, sticks in the snow behind.

2) Pushing off with your right leg, transfer the weight of your body to your left leg, right arm forward.

3) While sliding on your left ski, simultaneously push off with your right stick and take a step forward with your right foot.

4) Transfer the weight of the body to the right leg, left hand forward.

5) While sliding on your right ski, push off with your left stick and take a step forward with your left foot.

When mastering it, you need to pay attention to the correct execution of the following elements

When moving, keep your torso slightly tilted forward

Don't take big steps
Push off with your foot and stick at the same time
After pushing off with your foot and stick, straighten your leg and arm, do not raise it high
Alternately slide on the right and left skis
Do not carry the stick far in front of you; it should be lowered into the snow with your arm slightly bent at the elbow.

Alternating two-step stroke

Execution technique : the movements of the arms and legs alternate in the same way as when simply walking without skis. Simultaneously with the step of the left foot forward, you need to extend your right hand with a stick, pushing off with your right foot and left stick. With a step of the right foot, the left stick is brought forward, the push is made with the left foot and the right stick.

Simultaneous stepless movement

Execution technique :

the skier glides all the time on two skis, maintaining speed by strong simultaneous repulsing of the poles. The legs are not involved in repulsion. Before performing a push-off, your hands should be at eye level, slightly wider than your shoulders, and the sticks should be parallel to each other at an acute angle.

Simultaneous one-step move

Technique:

performing one sliding step. The skier simultaneously pushes off with poles and glides on two skis. In this move, it is important to push off alternately with your right and left feet.

Skate alternating ho d

Technique:

Pushing off with the inner edge of one of the skis back to the side (sliding stop), the skier transfers his body weight to the other sliding ski, and the movements are repeated on the other leg, pushing off from the sliding ski.

Simultaneous half-skate move

Technique:

Pushing off repeatedly with one of the legs according to the principle of alternate skating, while the other slides in a straight line

Skate simultaneous two-step move

Technique:

The stroke cycle includes two skating steps and simultaneous push-off with sticks. Important: position both skis during all motor actions at an angle to the direction of movement

Skate simultaneous one-step move

Technique:

performing a simultaneous swing and push with the arms for each skating step;

Important: mastery of timely, balanced and alternate loading of both legs

Turn by stepping

This method is used to change direction both when moving on ski tracks and rough terrain, and when descending from small slopes.

TECHNIQUE:

1) Transfer the weight of your body to your left leg, lift your right leg and slightly move the tip of the ski to the right.

2) At the same time, transfer the weight of your body to your right leg and, pushing off with your left leg, quickly move it to your right so that the skis are parallel to each other.

You should start mastering the turn while standing in place, first in one direction and then in the other. Particular attention should be paid to ensuring that the heel of the ski, which is moved to the side, does not fall onto the heel of the supporting ski. When turning in place, your arms should be lowered and the ends of the sticks should be behind you.
Mastering turning while moving should begin only after turning while standing still has been well learned.
When descending a small slope, you should pay attention to the position of your torso. It must be tilted forward, otherwise you may lose your balance and fall.

OVERCOMING SMALL SPRINGBOARDS

Skiers glide down the descent in the main stance and begin to squat when they see the springboard.
When approaching the springboard in a squat position, push off slightly and keep your knees bent (flight phase).
After landing, take a skier's stance and continue sliding down the slope.

OVERSTEPING A SMALL OBSTACLE

Standing on the edge of the ditch, the skier takes a long step to the opposite side, bringing out the opposite pole. Then, pushing off with the other hand using a stick, he carries the second ski, lifting its toe up.

JUMPING TO THE SIDE

This method is used in cases where the obstacle is so wide that it is impossible to simply step over it. Before jumping, several squat on the pushing leg, lifting the other one, and, moving the body in the direction of the jump, send it to the side with a swinging movement. Simultaneously with the push, the legs are also strongly pushed off with the hand using a stick.

CLIMBING

Obstacles in which there are gaps at least 40 cm wide (fences, rubble, breaks in walls, etc.) are overcome. In this case, the skier, as when stepping over, first brings one hand with a stick and a leg with a ski into the gap, then bends strongly and sticks his body through. Next, leaning on a stick behind the obstacle, pulls up the other leg with the ski.

Ski climbs:

"Ladder":

Lifting in this way is similar to moving with an extra step.

TECHNIQUE:

1) Stand with your right side to the slope, hands with sticks

spread apart.

2) Transfer the weight of the body to the left leg, right

bend your knee slightly and take a step up.

3) Place the ski on the outer edge, at the same time

just lean on the right stick and move

body weight on the right leg.

4) Straighten your right leg and, leaning on your right

hand on the stick, pull up your left leg and cross

push the left stick.

"Herringbone":

This rise resembles walking with your toes pointed to the side.

TECHNIQUE:

1) Stand facing the slope.

2) Transfer the weight of your body to your right leg and, leaning on the right pole, at the same time take a step with your left foot forward and to the side, placing the ski on the outer edge, then pull up the left pole.

3) Transfer the weight of your body to your left leg and, simultaneously pushing off with your right leg and right hand, take a step forward and to the side, placing your right ski on the edge in front of your left and pulling your right pole towards the ski.

4) Transfer the weight of your body to your right leg and, simultaneously pushing off with your left leg and left hand, take a step forward and to the side, placing the left ski in front of the right and pulling the left pole towards the ski.

"Half-herringbone":

Unlike the herringbone method, this method can only be used on gentle, non-steep slopes.

TECHNIQUE:

1) Stand with your left side to the slope at an angle of 45 degrees.

2) Transfer the weight of the body to the right leg, at the same time

perform a sliding step with your left foot forward

with pulling the left stick to the ski.

3) Transfer the weight of the body to the left leg, at the same time

push off with your right foot and right hand and, moving away

put your right foot to the side, place it next to your left, and bring your right hand with a stick forward.

4) Transfer the weight of the body to the right leg, at the same time perform a sliding step with the left foot forward while pulling the left pole towards the ski.

Climb

stepping step
Half herringbone
Herringbone
Ladder

Descent from mountains and gentle slopes

The most exciting form of skiing, but also the most dangerous.

To protect yourself when mastering the ski slopes, you must follow the following rules:

1) Check the condition of the ski poles, skis and bindings.

2) There should be no foreign objects, trees, or stumps in the descent areas.

3) In public skiing areas, you cannot linger at the foot of the mountains after descending.

4) If the skier is in a high stance, then his speed decreases, and if he is in a low stance, it increases.

5) When descending, you cannot slow down with poles, moving them forward.

"Main stand": It is developed on a small gentle slope.

Once the technique is well mastered, you can move on to descents on longer and steeper slopes.

"High stance": You need to slightly bend your knees, tilt your torso slightly forward, bend your arms slightly at the elbows, position the sticks

lay behind. Push off with your right foot and lean your torso forward to descend the slope.

"Low stance": Used for high-speed descents from relatively steep mountains. To perform it correctly, after pushing off, you need to squat deeply on your skis, bring your arms forward

sticks back

Plow braking

This braking method is used when skiing straight down.

TECHNIQUE:

1) When descending in the main stance, press the heels of your feet on the skis and, at the same time pressing your knees towards each other, bring the front ends of the skis together and spread the rear ends apart.

2) Place the skis on the inner ribs, bring your hands closer to your hips and slightly spread the poles, leaving them behind.

It is practiced mainly when descending diagonally down a slope. To brake, the heel of the ski, located lower down the slope, is moved to the side, and the ski is placed on its edge; the second ski glides in the direction of travel. For sharper braking, it is necessary to press the heel of the boot to move the back of the lower ski even further, place it steeper on the edge and increase the pressure.

Braking with sticks

It is used when descending obliquely to a slope or during a straight descent. To do this, you need to stick the poles folded together with their pins into the snow and, increasing the pressure, slow down the movement. The hand closest to the slope clasps the stick from above, and the other - below

Stopping by falling

Stopping by falling is used in emergency cases when you need to quickly stop the descent. To do this, you need to squat as low as possible and fall to the side, throwing your arms and poles back, spread out, put your skis across the direction of descent and, resting them on the snow, slow down further sliding

Turns while braking (on slopes):

From the plow position
From the half-plow position

Turning from plow position

Usually used after slowing down the speed of descent on a moderately steep slope for any type of snow. To turn, for example, to the left, you need to transfer the weight of your body to your right leg, place the ski steeply on the edge, and unload the left one and, pulling up the heel, place it parallel to the right one.

Semi-plough braking (one-sided stop)

Performed at higher speeds and steep slopes, when the direction of movement must be changed in smooth turns. It is more convenient to start from the descent obliquely to the slope: the heel of the unloaded (upper) ski should be moved to the side, the ski should be placed on the edge and the weight of the body should be transferred to it, and the lower ski should be placed flat on the snow and the heel should be pulled up, due to which the turn is carried out.

End of lesson.

After finishing classes:

Place sports equipment in a designated storage area.
Take a shower or wash your face and hands thoroughly with soap.

Slide 1

SKI TRAINING
Skis are a very ancient invention. Scientists believe that they appeared 20-30 thousand years ago. And their place of birth must be sought in the north, in the midst of endless snow. On the shores of the White Sea there are images of skis carved into the rocks, and on the Scandinavian Peninsula skis that are 2-4 thousand years old have been found.

Slide 2

Our ancestors used skis in war and at home. The appearance of skis was due to man's need to hunt for food in winter and move across snow-covered terrain. For example, Tsar Ivan III, during the conquest of the Yugra land (Western Siberia), sent a special ski army, which successfully fought in the harsh conditions of Siberia.
The famous Norwegian polar explorer Fridtjof Nansen greatly contributed to the mass passion for skiing. In 1888, he was the first to cross Greenland from west to east. This was not only a geographical achievement, but also a sporting one: after all, Nansen and his companions were skiing.
More history

Slide 3

In 1895, the Moscow Ski Club was created. True, the Russian championship was won only 15 years later. The competition took place in Moscow, on the Khodynskoe field: 14 skiers ran a 30 km race.
The winner was janitor Pavel Bychkov. A long discussion took place on the pages of newspapers about whether a person whose professional activity involves physical labor can be considered an athlete. By the way, Bychkov completed the distance in 2 hours 26 minutes 47 seconds. Today's best skiers complete the 30-kilometer course a full hour faster

Slide 4

Skiing is still popular today. There is a road for skiing everywhere in winter; they are necessary for hunters, foresters, and rural postmen. Not a single research expedition is complete without skis. But how great it is to ski just like that on a track laid in a fabulous winter forest!
Safety precautions
Test task: Read the test task carefully. Choose the correct answer and put the number 1 next to it. Pay attention! There is only one correct answer in each task! Check your work and signal that you are finished. After the teacher has viewed it, double-click the word grade in the lower left corner with the left key.
Instructions

Slide 5

Skiing technique
Ski moves can be alternating or simultaneous. When moving on skis, pushes are performed first with one and then with the other stick. Such ski moves are called alternating. When the skis glide well on the snow, it becomes necessary to push off with two poles at the same time. This increases the sliding speed. Such ski moves are called simultaneous.
Alternating two-step stroke
free sliding
sliding with straightening the supporting leg
sliding with a crouch
lunge with squat
push-off with straightening of the pushing leg

Slide 6

Simultaneous stepless movement
It is used when moving downhill and on the plain, on rolled out sections of the ski slope, if there is good support for poles and excellent glide. While moving with this move, the skier is simultaneously strongly pushed off by the poles. Sliding on both skis, he brings both poles forward and up, then quickly places them in front of the toes of his boots and pushes off strongly. The body bends to a horizontal position
More details

Slide 7

Half herringbone lift
This method is used on non-steep slopes
Herringbone lift
As the steepness of the slope increases, the toes of the skis are spread even wider, and the skis themselves are placed even more on the edges, and the support on the poles increases.
Plow braking
When braking with a “plow”, pressing your heels on the skis and squeezing your knees, the rear ends of the skis are moved apart and the toes are brought together. Skis are placed on the inner ribs. The sticks are held close to the knees, behind.

Slide 8

Turn by “stepping over”
Used to change direction when moving.
When descending from a slope in the main stance, the weight of the body is transferred to the outer ski, and the inner ski is moved with the toe in the direction of the turn. Stepping is done by vigorously pushing off with the outer ski, after which it is quickly attached to the inner one.

Slide 9

SKI STADIUM LAYOUT
Learning Circle Direct for Teacher Direct for Students

Slide 10

Movement diagram at the ski stadium
Teacher Students

Description of the presentation by individual slides:

1 slide

Slide description:

2 slide

Slide description:

Introduction Relevance Physical education is largely provided by various types of physical exercises. Among them, skiing occupies a large place. Skiing is included in all core physical education programs. It is accessible and interesting for children. Skiing has a great influence on the physical development and hardening of the child’s body. It involves almost all muscle groups in work, promotes vigorous metabolism in the body, enhances the functional activity of internal organs, develops muscle sensitivity, promotes the development of spatial orientation and coordination of movements, as children move on skis in conditions of constantly changing terrain.

3 slide

Slide description:

Goal: Instilling interest in skiing. Distraction from bad habits, development of healthy lifestyle skills Objectives: 1 Educational. Rules of conduct during ski lessons. Temperature conditions, clothing requirements for ski training classes. Alternating and simultaneous two-step stroke. Stepless move. 2. Developmental. Development of endurance. Completion of a distance of 1 km 3. Educational. Fostering collectivism, hard work, and activity.

4 slide

Slide description:

5 slide

Slide description:

Hypothesis 1 lesson – theoretical. Topic: Skiing, a little about history. Rules of conduct during ski lessons. Temperature conditions, clothing requirements for ski training classes. Lesson 2 – practical and methodological. Topic: Alternating and simultaneous two-step stroke. Stepless move. Learning, working on technique. Completing a distance of 1 km I assume that such lessons will form in schoolchildren basic theoretical and practical knowledge about the development of skiing. The work is that the correct balance of exercises on movement in classic skiing with game exercises and tasks will help improve the quality of educational work in ski lessons in grades 5-7. These lessons will arouse lasting interest and enrich the motor experience of students. To implement this project, 2 lessons are required.

6 slide

Slide description:

Snowshoes are devices invented by residents of the polar regions to move on the snow while hunting. They were planes tied to the feet, which reduced the pressure on the snow. They were made by stretching animal skins over a wooden frame or interweaving flexible rods. One of the options for such a snowshoe were wooden planks. In particular, they gave the hunter the opportunity not only to walk through deep snow, but also to slide. Gradually, these planks began to take on an oblong shape. They began to be specially adapted for gliding, for which purpose the bow part was bent and the lower surface was lubricated with animal fat. Thin and durable animal skin straps were used to attach them to the legs.

7 slide

Slide description:

The history of skiing just began in Scandinavia, where the first competitions that received the status of cross-country skiing were organized. Gradually, they began to be held wherever snow fell in winter (note xurma.ru). True, today even residents of southern countries have become “infected” with this sport. Therefore, in the summer, when there is no snow, races began to be held on asphalt or other hard surfaces, for which, instead of skis, special mechanical devices called roller skis are used. Today ski disciplines are very diverse. These include races of 5, 15, 20, 30 and even 50 kilometers (ski marathon). Running is carried out in both classic and free style.

8 slide

Slide description:

Safety precautions Clothing for ski lessons: warm ski suit, jacket, knitted cap, mittens, warm woolen socks. Skis must be carried out with your toes up, heels down; sticks with rings down. Move along the ski slope maintaining a distance of 1.2 m. On the ski slope you cannot wave your ski poles or push when overtaking a friend; hit your skis and your friends with a stick. Go down the slope, go up using ski moves. If you feel unwell during the lesson or are cold, you must inform the teacher.

Slide 9

Slide description:

Technique of movement on skis Ski moves can be alternating and simultaneous. When moving on skis, pushes are performed first with one and then with the other stick. Such ski moves are called alternating. When the skis glide well on the snow, it becomes necessary to push off with two poles at the same time. This increases the sliding speed. Such ski moves are called simultaneous Alternating two-step stroke free gliding gliding with straightening of the supporting leg gliding with a squat lunge with a squat lunge with a squat

10 slide

Slide description:

Exercises for improving the alternating two-step move: 1. Sliding step without sticks: landing (take the landing - straighten); transfer of body weight from ski to pole; sliding step with hands behind back; sliding step (arms down) with simultaneous extension of arms, with alternate extension of arms - “scooter” (squat, push-off, roll). 2. Sliding step with sticks: imitation of alternating work of hands in place, holding the sticks by the middle; skiing with active swinging of poles; skiing with poles placed on the snow. 3.Movement with alternating two-step moves along the ski track

Description of the presentation by individual slides:

1 slide

Slide description:

Ski training grades 3-5 Completed by: physical education teacher MBOU Secondary School No. 3 in Vyksa Molkova N.A.

2 slide

Slide description:

Skis appeared in ancient times, back in the Stone Age. The first skis were short and wide, and hunters could only use them to walk on snow.

3 slide

Slide description:

Skiing is very popular in our country and is an affordable, exciting and useful activity, an excellent means of improving health, hardening, and developing endurance. Skiing gives you energy, improves your performance, and creates a good mood.

4 slide

Slide description:

Skiing is a popular and widespread winter sport, including racing, ski jumping, biathlon, slalom, alpine skiing and downhill, Nordic combined (racing and ski jumping), freestyle (ballet, acrobatics, moguls), as well as ski training as the first step in skiing.

5 slide

Slide description:

For skiing, it is advisable to wear a light sports jacket over a sports suit to protect from the wind. The ski cap should cover your forehead, and it is better to wear mittens on your hands. Ski boots should fit comfortably over two pairs of socks (one cotton, the other wool). In order for the boots to become elastic and waterproof, they should be soaked in fish oil or drying oil, and after 1-2 hours rubbed with laundry soap.

6 slide

Slide description:

Skis and poles are selected according to height. The length of the skis should be such that you can reach the end of the vertical ski with the fingers of your outstretched hand. The height of the poles should be slightly higher than the armpits. Sticks should be light, flexible and durable. Before starting classes, skis are rubbed with ointment for better glide. The ointment is chosen depending on the air temperature. Special pads are used for storage and transportation.

7 slide

Slide description:

Maintain discipline, always see and hear the teacher, since the issuance of commands, instructions and orders is carried out at a low temperature and their repetitions should be kept to a minimum. When following a friend along the ski track, maintain an interval of 3-4 m, and when descending from a mountain, at least 30 m. When descending from a mountain, do not put your poles in front of you, otherwise if you fall, you may stumble on them. When descending a mountain, do not stop at its foot, as a skier descending behind you may run into you. If during classes, a group walk, or a hike, for any reason you leave the race, be sure to warn your comrades about this. When crossing a road, be sure to take off your skis. Never rub frostbitten areas of your body with snow.

8 slide

Slide description:

Ski moves can be alternating or simultaneous. When moving on skis, pushes are performed first with one and then with the other stick. Such ski moves are called alternating. When the skis glide well on the snow, it becomes necessary to push off with two poles at the same time. This increases the sliding speed. Such ski moves are called simultaneous.

Slide 9

Slide description:

is performed as follows: with the left foot stepping forward, the right stick is brought forward, at the same time a push is made with the left hand and right foot - the weight of the body is transferred to the left foot. The right leg relaxes after the push and, by inertia, moves back and up, lifting the heel of the ski. At the same time, the torso is tilted forward, the right hand finishes carrying the stick forward, the hand is at shoulder level. From this position the skier prepares to take the next step. Continuing to slide on his left foot, he places his right stick with pressure on the snow and pushes off with it. With the simultaneous pulling up of the right leg and transferring the weight of the body to it, the left arm continues to move forward: sliding occurs on the right ski. The stroke cycle is completed and is repeated in the future.

10 slide

Slide description:

Simultaneous two-step stroke (Fig. 125). The cycle of movements consists of two sliding steps and simultaneous pushing with sticks to the second step. After the end of the push with the hands, the skier glides by inertia. Repeating an alternating two-step move. On a ski track with a slope of 3-4°, alternate sliding on one and the other ski; alternate sliding on one or the other ski on a flat track without poles, focusing on a strong, complete push, active extension of the fly leg and late transfer of body weight; moving in a sliding step with swinging arms, holding the sticks by the middle. Execution of the move in general in good sliding conditions.

11 slide

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used when moving downhill and on the plain, on rolled out sections of the ski slope, if there is good support for poles and excellent glide. While moving with this move, the skier is simultaneously strongly pushed off by the poles. Sliding on both skis, he brings both poles forward and up, then quickly places them in front of the toes of his boots and pushes off strongly. The body bends to a horizontal position.

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The half-herringbone lift (Fig. 99) is performed like a stepping step. In this case, the toe of the lower ski is moved to the side, and the ski itself is placed on the inner edge. The top ski continues to slide in the direction of movement, the arms move in the same way as in an alternating two-step stroke. This method is used on non-steep slopes. “Plow” braking (Fig. 100) is used during a straight descent (straight down). When braking with a “plow”, pressing your heels on the skis and squeezing your knees, the rear ends of the skis are moved apart and the toes are brought together. Skis are placed on the inner ribs. The sticks are held close to the knees, behind. The step turn (Fig. 101) is used to change direction when driving over rough terrain. When descending from a slope in the main stance, the skier transfers the weight of the body to the outer ski, and moves the inner ski with the toe in the direction of the turn. Stepping is done by vigorously pushing off with the outer ski, after which it is quickly attached to the inner one.

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The herringbone climb (Fig. 126) is used on slopes of 20-30°. During this lift, the skis are placed on the inner edges. The skier takes turns stepping, moving the heel of the raised ski over the heel of another standing on the snow. Support poles are placed on the sides and behind the skis. As the steepness of the slope increases, the toes of the skis are spread even wider, and the skis themselves are placed even more on the edges, and the support on the poles increases. Braking with a "stop" ("semi-plough") The weight of the body is concentrated on the upper ski, sliding on the outer edge. The lower ski, unloaded from the weight of the body and placed at an angle to the direction of movement, “combs” the snow surface with its inner edge, creating braking. Turning "with emphasis" When the braking ski moves forward and loads it more with the weight of the body, a turn occurs.

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Exercises for improving the alternating two-step move: Sliding step without sticks: landing (take the landing - straighten); transfer of body weight from ski to pole; sliding step with hands behind back; sliding step (arms down) with simultaneous extension of arms, with alternate extension of arms - “scooter” (squat, push-off, roll). Sliding step with sticks: imitation of alternating work of hands in place, holding the sticks by the middle; skiing with active swinging of poles; skiing with poles placed on the snow. Movement by alternating two-step moves along the ski track.

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The skiing technique requires maintaining balance and stability in the appropriate stance - basic, high, low. When descending in the main stance, the legs are spread the width of the ski track and slightly bent at the knees. For better stability, one ski is moved forward. It is more convenient to make turns and braking from the main stand; it is often used for straight descents. A high stance serves to reduce speed by increasing air resistance, as the legs and torso are more straightened. A low stance helps reduce air resistance and increase speed. With a low stance, the torso is significantly tilted forward, the legs are strongly bent. All stances are first studied on site, then they begin to master them on open and gentle slopes from the main stance.

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Presentation on the topic: Ski training

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Ski training Theoretical lesson on ski training on the topic “Skiing.” Scientific questions: Safety rules for ski training and competitions. Selection of ski equipment for yourself. Ski moves used in racing. Overcoming hillocks and depressions during descents. Skiing down the mountains.

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Ski training Skiing is very popular in our country and is an affordable, exciting and useful activity, an excellent way to improve health, harden, and develop endurance. Skiing gives you energy, increases your productivity, and creates a good mood.

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Skiers - Heroes of the Olympics We are proud of our outstanding skiers - world and Olympic champions: V. Kuzin, N. Zimyatov, P. Kolchin, V. Vedenin, A. Prokurorov, L. Kozyreva, G. Kulakova, R. Smetanina, E. Vyalbe , L. Egorova, O. Danilova and many others.

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Skiing When skiing, the greatest number of muscles are involved in the work, compared to other types of exercises; the muscles of the legs, arms, back, and abdomen are thoroughly loaded. In the process of training, vital qualities are improved - will, courage, endurance, speed and strength abilities.

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Basic rules of the competition: Never shorten the distance. If an opponent catches up with you, give way to the track and do not stop him from overtaking you. Having caught up with your opponent, either overtake him, or follow him, but not closer than 1 m. 100 m before the finish, you don’t have to give up the track. During the relay race, you can touch a member of your team only with your hand and only in the corridor established for this. You cannot change skis during the distance. If for some reason you drop out of the race and cannot continue the competition, be sure to notify the panel of judges.

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Clothes, shoes, ski equipment For skiing, it is advisable to wear a light sports jacket over a sports suit to protect from the wind. The ski cap should cover your forehead, and it is better to wear mittens on your hands. Ski boots should fit comfortably over two pairs of socks (one cotton, one wool). In order for the boots to become elastic and waterproof, they should be soaked in fish oil or drying oil, and after 1-2 hours rubbed with laundry soap.

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Clothing, shoes, ski equipment Skis and poles are selected according to height. The length of the skis should be such that you can reach the end of the vertical ski with the fingers of your outstretched hand. The height of the poles should be slightly higher than the armpits. Sticks should be light, flexible and durable. Before starting classes, skis are rubbed with ointment for better glide. The ointment is chosen depending on the air temperature. Special pads are used for storage and transportation.

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Rules of conduct during classes: Maintain discipline, always see and hear the teacher, since the issuance of commands, instructions and orders is carried out at a low temperature and their repetitions should be kept to a minimum. When following a friend along the ski track, maintain an interval of 3-4 m, and when descending from a mountain, at least 30 m. When descending from a mountain, do not put your poles in front of you, otherwise if you fall, you may stumble on them. When descending a mountain, do not stop at its foot, as a skier descending behind you may run into you. If during classes, a group walk, or a hike you leave the race for any reason, be sure to warn your comrades about this. When crossing a road, be sure to take off your skis. Never rub frostbitten areas of your body with snow.

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An alternating two-step move is performed as follows: with a step of the left leg, the right stick is brought forward, at the same time a push is made with the left hand and right leg - the weight of the body is transferred to the left leg. The right leg relaxes after the push and, by inertia, moves back and up, lifting the heel of the ski. At the same time, the torso is tilted forward, the right hand finishes carrying the stick forward, the hand is at shoulder level. From this position the skier prepares to take the next step. Continuing to slide on his left foot, he places his right stick with pressure on the snow and pushes off with it. With the simultaneous pulling up of the right leg and transferring the weight of the body to it, the left arm continues to move forward: sliding occurs on the right ski. The stroke cycle is completed and is repeated in the future.

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Repeating an alternating two-step move. On a ski track with a slope of 3-4°, alternate sliding on one and the other ski; alternate sliding on one or the other ski on a flat track without poles, focusing on a strong, complete push, active extension of the fly leg and late transfer of body weight; moving in a sliding step with swinging arms, holding the sticks by the middle. Execution of the move in general in good sliding conditions. Simultaneous two-step stroke (Fig. 125). The cycle of movements consists of two sliding steps and simultaneous pushing with sticks to the second step. After the end of the push with the hands, the skier glides by inertia.

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Simultaneous stepless movement is used when moving downhill and on the plain, on rolled sections of the ski slope, if there is good support for poles and excellent glide. While moving with this move, the skier is simultaneously strongly pushed off by the poles. Sliding on both skis, he brings both poles forward and up, then quickly places them in front of the toes of his boots and pushes off strongly. The body bends to a horizontal position.

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Improving ski training Exercises for improving the alternating two-step stroke: Sliding step without poles: landing (accept the landing - straighten); transfer of body weight from ski to pole; sliding step with hands behind back; sliding step (arms down) with simultaneous extension of arms, with alternate extension of arms - “scooter” (squat, push-off, roll). Sliding step with sticks: imitation of alternating work of hands in place, holding the sticks by the middle; skiing with active swinging of poles; skiing with poles placed on the snow. Movement by alternating two-step moves along the ski track.

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Simultaneous one-step skating stroke Promotes the development of high speed and is used on slopes, plains, and gentle slopes for the purpose of acceleration. The stroke cycle consists of two sliding steps, each of which includes: pushing off with the foot (right and left), simultaneous pushing off with the hands and sliding. The initial removal of the poles and their placement on the snow creates a support that prevents the skis from slipping. Next is repulsion with a stick. Without finishing pushing with one hand, you should start pushing with the other.

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Overcoming hillocks and depressions. Before the hillock you need to straighten up a little, at the moment of hitting the hillock you need to sit down, and when moving off it you need to straighten up again. Before the depression, you must take a low stance to avoid jumping. When driving through a depression, straighten up, and when leaving it, sit down again. To maintain stability on the slopes when encountering depressions, holes, and bumps, an important condition is the contact of the skis with the snow. To do this, the skier uses springing movements with his legs and balancing movements with his torso and arms.

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Questions and tasksWhat is the effect of skiing on human health? Name the outstanding skiers of our country you know. Tell us about the safety rules that must be followed during ski training classes and competitions. How to choose ski equipment for yourself? What ski moves are used in racing? What motor qualities develop during ski training? How to overcome bumps and depressions when descending? Tell us about skiing down the mountains.