Coach Training Manual – Yellow level

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2015!
E'Mail:[email protected]!!!!!!!!!!Web!!USSX.ORG!
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Modern'turn'technique.'
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There!are!about!30!ways!to!make!a!turn.!Snow!condition,!technologies!improvement!
and! athletes! skills! affected! development! of! turn! technique.! Today! we! will! consider!
perhaps!the!most!modern!way!to!manage!the!skis.!Also,!we!will!compare!the!modern!
technique!to!the!already!"classical"!kind!of!turn,!came!to!us!from!the!last!century.!This!
Manual! isn't! the! training! program,! and! only! acquaints! you! with! the! basic! concepts.!
The!basis!of!the!turn!discussed!here!equally!well!suitable!for!slalom!as!well!as!for!the!
speed! disciplines.! As! for! ski! cross,! this! technique! is! absolutely! necessary! for! the!
achievement! of! good! results! and! to! increase! the! safety.! More! detailed! acquaintance!
with!a!methodology!of!training!of!athletes!and!programs!for!all!levels!of!athletes!you!
can!get!at!USSX!seminars!and!from!the!"Virtual!Coach"!and!"Virtual!Team"!programs.!
These! programs! will! be! available! in! English,! French! and! Russian! languages! through!
the!website!http://ussx.org/.!!!
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Comparative! analysis! of! the! world! leaders! technique! will! easily! show! the!
difference!between!them!and!athletes!of!the!second!echelon.!
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The! technique! considered! here! is! good! because! it! based! on! a! human! structure,! on!
physical! rules! and! on! the! most! natural! movements! peculiar! to! the! human.! It' looks'
like' discovery' in' understanding' of' Alpine' skiing.' And' it's' surprising' how' it'
wasn't' available' earlier.' ! Comparing! all! previous! techniques! of! ski! turn! with!
presented!here,!we!can!see!its!simplicity!and!availability!in!understanding!to!athletes!
of! all! age.! ! If! considering! training! process! in! numbers,! the! efficiency! of! athlete's!
learning! and! speed! of! development! of! skiing! technique,! increases! not! less! than! for!
300%.! Moreover,! thanks! to! the! simplicity,! athletes! are! capable! to! carry! out! the!
analysis!of!the!runs!independently!and!to!make!conclusions.!
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Analyzing!of!children!making!the!very!first!steps!on!Alpine!skiing,!it!is!easy!to!
notice!that!their!movements!are!the!most!natural!until!they!don't!retrain,!by!means!of!
special,! inconvenient! for! the! child,! exercises.! Supervizing! the! natural! skiing! of! the!
children!we!can!observe!the!following!features:!wide!feet!position,!position!of!hands,!
back!and!independent!work!of!feet!same!like!when!walking.!
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What!is!the!modern!Alpine!skiing?!It!is!the!high!speed!of!the!movement,!strong!
centrifugal! force,! a! big! variety! of! technique! elements! and! speed! of! their! change.!
Proceeding!from!all!these!requirements!we!will!consider!technique!of!turn.!!Also,!we!
will! include! exercises! and! its! description.! Often! it! is! the! most! effective! exercises! for!
working!off!of!different!elements.!The!arsenal!of!such!exercises!is!very!wide!and!for!
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sure! you! will! be! able! to! think! up! a! lot! of! new,! using! the! right! principles! and!
understanding!of!the!purpose.!
Part'one'
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1. Main'position:'
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We! should! pay! maximum! attention! to! the! main! position! and! conduct! a! constant!
control.!The'main'position'is'similar'to'your'car'on'which'you'plan'to'win'a'race.'
If' you' have' the' correct' main' position,' you' have' a' Formula' 1' car' ready' for' the'
skilled'racer'to'get'into'it.'But'if'you'have'problems'with'a'main'position'at'least'
in'one'element'–'you'can'count'only'on'the'school'bus.'Children!like!this!kind!of!
explanation!very!much!and!they!quickly!learn!from!it.!
So,! we! will! consider! the! main! position! by! separate! elements! from! top! to! down.! We!
will!also!speak!right!away!about!meaning!of!all!elements!during!turning.!
Here!are!the!basic!mistakes!of!the!main!position:!
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Head!!
Do! not! underestimate! the! importance! of! the! position! of! the! head.! All! human! motor!
skills!set!so!that!it!is!convenient!to!the!person!to!move!in!the!direction!of!turn!of!the!
head.!!It!is!often!enough!to!make!the!athlete!look!down!the!hill,!for!example!3'5!gates!
ahead,!to!avoid!turning!the!body!into!the!turn,!which!is!a!big!mistake.!
Drill:&On&the&training&course&of&a&"flash"&we&ask&an&athlete&to&look&in&the&eyes&of&
the&coach&standing&in&the&bottom&of&the&course.&This&exercise&simple&and&effective.&&
So,&an&athlete&is&looking&at&the&course&mainly&using&peripheral&vision.''
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Peripheral!vision!works!differently!than!the!central!vision.!
When!using!the!central!vision!the!signal!from!the!central!vision!comes!to!a!brain!and!
after!decision'making!comes!into!appropriate!motor!sections!of!the!spinal!cord,!and!
only!then!we!can!see!a!movement!of!the!corresponding!muscles.!
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When!using!peripheral!vision,!signals!from!the!eye!goes!directly!into!the!spinal!
cord! and! the! body! uses! the! tried! and! tested! model! of! behavior.! Thanks! to! these!
behavior! models! called! a! conditioned! reflex,! athletes! don't! spend! the! time! to! make!
decisions! during! runs! and! making! movements! on! the! race! course.! ! It! is! for! the!
production! of! conditioned! reflexes,! we! need! repetition! of! the! same! element! skiing!
technique.!
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So:!using!peripheral!vision!the!speed!of!reaction!of!the!athlete!10!times!higher!
than!when!using!the!central!vision.!
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The! position! of! the! head! has! to! be! natural.! There! shouldn't! be! an! inclination!
forward,! or! the! lower! jaw! pushed! forward,! which! sometimes! occurs! with! excessive!
psychological!stress.!
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Shoulders'and'forearms'
The! athlete's! arms! are! perhaps! the! most! significant! part! of! the! body! that! is!
responsible!for!balance!and!weight!distribution.!!
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Control!of!forward,!back!and!side!balance!is!necessary!for!us.!Accordingly,!the!ideal!
would!be!a!combination!of!the!arms!position!at!an!angle!of!45!degrees!forward!and!45!
degrees! to! the! side.! By! the! way,! it! is! also! the! most! natural! position! of! arms! of! the!
person.! For! example,! the! astronauts! sleeping! in! zero! gravity! have! such! position! of!
arms! in! the! relaxed! state.! Or! for! example! being! in! the! pool! you! can! also! notice! it,!
sinking!into!the!water!in!the!relaxed!state.!
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It!is!using!his!arms!athlete!is!able!to!respond!quickly!to!changes!in!the!situation!
with!the!balance!of!his!body.!Speaking!of!ski!cross!–!athlete's!arms!play!an!important!
role! in! safe! and! fast! passing! of! all! elements! of! the! course.! We! will! speak! about! it!
further.!
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The! condition! of! the! arm! muscles! in! the! main! position! –! without! tension.!
Accordingly,!the!elbows!are!slightly!bent.!
Drill:& Holding& poles& on& width& providing& a& desired& angle.& Turns& of& any& radiuses&
without&gates.&Controlling&the&position&of&poles&across&the&line&of&a&slope.&&
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Back'
At!high!speeds!and!in!the!conditions!of!overcoming!ski!cross!features,!the!position!of!
a!back!is!critical!for!success!and!safety.!
The!fact!that!at!a!high!speed!in!the!turn,!centrifugal!force!greatly!increases!the!body!
weight!and!load!on!all!muscles.!If!in!a!case!of!the!leg!muscles!we!are!able!to!prepare!
them!by!training,!in!a!case!with!back!muscles!it!is!very!limited.!The!matter!is!that!back!
muscles! around! a! waist! have! insufficient! potential,! relatively! the! mass! of! the! upper!
body.!In!case!the!back!is!in!the!inclined!state!–!centrifugal!force!will!do!its!job!and!the!
athlete!will!have!to!either!increase!the!radius!of!a!turn!or!"to!slide"!skis.!In!ski!cross,!
the!mistake!with!the!position!of!a!back!practically!always!conducts!to!loss!of!control!
in!the!air!and!to!the!impossibility!of!power!work!on!waves.!
So! the! position! of! the! body! has! to! allow! to! perceive! vertical! loadings! with! the!
minimum! use! of! muscles! of! a! back.! It! is! quite! easy! to! check! this! position.! Ask! your!
partner!to!be!loaded!on!top!of!your!shoulders!at!different!angles!of!inclination!of!the!
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back.! Immediately! it! becomes! clear! where! your! comfortable! position! is,! and! where!
the!load!becomes!excessive.!
Drill:&Poles&are&turned&in&the&"Window".&Hold&poles&vertically&and&parallel&to&each&
other& at& the& correct& width.& In& this& position,& the& back& of& the& athlete& is& in& a&
convenient&and&correct&state.&At&all&the&simplicity,&this&exercise&is&used&in&the&many&
other& cases& and& is& very& effective.& To& increase& the& effectiveness& of& exercise& add&
jumping&on&a&gentle&slope.&
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In!this!position!during!the!turn,!you!will!be!limited!only!by!the!strength!of!the!muscles!
of!your!legs!and!back!will!never!let!you!down.!
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Hips!!
The! position! of! hips! in! a! statics! doesn't! raise! doubts,! but! during! the! movement!
athletes! sometimes! twist! a! backbone,! trying! to! hold! shoulders! across! a! slope.! ! It! is!
natural! that! in! the! twisted! position! a! backbone! isn't! able! to! maintain! big! vertical!
loadings! and! the! athlete! loses! control! over! the! purity! of! an! arch.! Even! if! it! seems! a!
very!simple!mistake,!many!athletes!make!it.!Most!often!it!occurs!at!the!athletes!have!
been! trained! under! the! "old! program".! When! from! the! very! beginning! there! is! a!
training!by!techniques!of!natural!movements,!this!problem!is!never!occurs.!
Drill:&One&pole&is&behind&the&back,&the&second&pole&is&holding&in&front.&&Make&turns&
of&different&radius&without&gates.&Control&the&position&of&poles&across&the&line&of&a&
slope.&This&position&blocks&twisting&of&a&backbone&and&allows&the&athlete&to&earn&
the&right&reflex.&
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Legs'
'Speaking!about!the!position!of!the!legs!we!will!consider!separately!shins,!knees,!and!
feet.&
Shins:'
The!width!of!the!shins!is!important!not!only!for!stability!but!also!for!work!in!turn.!
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!In!ski!cross,!besides!turns!it!is!necessary!in!passing!the!terrain!features!and!in!case!of!
contact! with! other! racers! on! the! course.! Good! news! that! width! of! the! legs! is! also!
natural! and! comfortable! and! it! in! the! range! between! width! of! hips! and! width! of!
shoulders.!
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Besides! stability,! this! position! allows! to! load! a! knee! joint! perfectly.! In! a! case! with!
narrow! legs! position! the! knee! joint! is! strongly! overloaded,! having! almost! “dot”!
loading!with!a!huge!pressure.!Many!athletes!have!problems!with!knees!only!because!
of!narrow!position!of!skis.!The!position!of!shins!also!is!very!important.!Modern!skis!
have!a!turning!radius!to!best!contact!with!snow!and!are!very!sensitive!to!the!angle!of!
edging! skis.! Therefore,! the! position! of! shins! in! turn! always! has! to! strive! for!
parallelism.! Otherwise! the! left! and! right! skis! "write"! different! radiuses! which! cause!
braking.!It!is!obvious!that!if!there!are!features!of!a!skeleton!the!edge!angle!adjustment!
on!the!boots!is!necessary.!It!is!critical!to!keep!the!skis!flat!while!in!the!main!position.!
Drill:& Without& poles.& Two& fists& are& clamped& between& knees.& Free& turns.& At& all&
simplicity& of& this& exercise,& athletes& very& quickly& understand& benefits& of& this&
position&of&shins.&
Feet:''
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Speaking'about'feet'we'want'to'note'the'huge'importance'of'a'point'of'the'main'
pressure'on'a'ski.'All'statement'of'the'main'position'won't'cost'anything'if'we'
don't'make'an'effort'in'the'right'place.''
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Here!is!a!very!good!explanation!of!where!is!necessary!to!make!an!effort!in!a!ski!boot:!
Imagine!the!passenger!airplane.!In!it!there!are!passengers!in!the!back!who!can!read!
the!newspaper!or!look!out!of!the!window.!Also,!there!is!a!cabin!a!front!of!the!airplane!
with!pilots!who!control!the!plane.!Same!with!skis.!80%!of!the!weight!of!the!athlete!is!
on!the!front!of!the!boots.!It!is!also!a!natural!position!because!when!people!are!running!
they!lean!on!a!front!side!of!feet,!and!at!quiet!walking!'!on!a!heel.!Athletes!quickly!catch!
a!difference!with!this!explanation.!
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With!a!pressure!on!the!toe!of!the!ski!boot,!the!ski!is!loaded!from!the!tips!to!the!backs!
and! works! most! effectively.! In! this! aspect,! it! should! be! noted! the! importance! of!
training!the!calf!muscles,!which!previously!remained!unloaded.!
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It!should!be!noted!that!the!shins!shouldn't!press!on!the!front!part!of!a!boot!in!
turn!since!it!reduces!the!length!of!the!loaded!edge!and!leads!to!less!effective!contact!
with!snow!and!lower!sliding!characteristics.!
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Drill:& On& a& gentle& slope& open& the& top& part& of& a& boot& and& make& turns& of& different&
radius,&using&pressure&only&on&the&toes.&
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Knees:'
An!important!part!of!the!ski!technique!is!to!position!your!knees!bent.!Here!everything!
is!quite!simple.!If,!in!order!to!jump!with!skis!on!the!flat!place,!the!athlete!is!enough!to!
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straighten!his!knees!'!his!position!can!be!considered!normal.!But!if!before!a!jump!the!
athlete! needs! to! bend! knees! below! –! it! means! he! is! in! an! inefficient! position! which!
won't!allow!him!to!work!correctly!in!turns.!And!in!ski!cross!it!even!can!lead!to!injuries!
on! the! terrain! features.! It! should! be! noted! that! I! didn't! meet! athletes! with! too! low!
main!position!yet.!!!!
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Drill:&On&a&gentle&slope,&moving&on&a&straight&line,&keep&the&poles&in&the&«Window",&
make& the& jump& out& in& the& main& position.& It& should& be& noted& that& even& after& the&
jumping,& the& athlete's& knees& should& never& be& straightened& completely.& It& is&
necessary&to&watch&it&accurately.!
So! we! looked! at! the! main! position.! Except! for! the! moments! when! we! use! a! tuck!
position,!it!is!a!guarantee!of!stability,!speed!and!a!constant!control!over!the!situation.!
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'Part'two'
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Dynamics'of'the'movement'in'turn!
One!more!good!news!consists!in!the!simplicity!of!modern!turn!technique.!Using!a!set!
of!special!drills,!you!quickly!will!be!able!to!teach!athletes!to!make!a!good!turns.!And!
the!efficiency!of!the!main!position!and!high!speed!of!change!of!turns!will!make!your!
athletes!much!faster!and!more!stable.!This!does!not!mean!that!athletes!shouldn't!have!
other!skills!and!methods!of!turns.!For!example!in!ski!cross!on!the!Banks!athletes!turn!
with!an!internal!hip!forward,!and!in!case!of!delay!in!turn!on!slalom!and!giant!slalom!
course!the!"Fish!Hook"!element!is!very!effective.!Such!examples!can!be!continued!long!
enough,!but!the!foundation!is!always!a!major!part!of!the!structure.!!
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So!let's!look!at!the!classic!"S"!arch!of!the!turn!of!any!radius.!Choosing!any!radius!we!
only!emphasize!the!same!principles!in!all!turns.!We!already!know!that!the!position!of!
the! hips,! shoulders! and! head! should! ideally! be! always! directed! down! the! hill! or! as!
they!say!"across!the!line!of!a!slope".!
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Without! understanding! of! this,! when! the! athlete! directs! the! body! into! the! turns,!
there!are!4!negative!moments!at!once:!
1. The!bigger!amount!of!additional!efforts!and!also!additional!time!is!required!to!
turn! the! body! in! the! opposite! direction! for! the! following! turn.! We! know! that!
each!excessive!pressure!upon!snow!reduces!speed.!
2. Contact!of!skis!with!snow!at!the!end!of!an!arch!worsens!
3. We! lose! speed! on! the! change! of! arches! as! it! will! be! slow,! prolonged! and!
ineffective!
4. There!is!a!constant!delay!of!an!entry!into!the!turn.!
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Drill:& We& call& it& «The& sled».& It& is& very& effective& and& increases& emotions& during&
training.&The&band&of&6m&long&connected&in&a&ring&is&used.&On&the&steep&part&of&the&
slope& first& athlete& moves& along& the& line& of& a& slope.& An& objective& of& the& second&
athlete&is&to&do&short&turns,&holding&the&first&athlete&from&acceleration.&Thus,&the&
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athlete&behind&has&no&opportunity&to&rotate&shoulders&and&it&develops&skills&of&the&
correct&position&of&the&body.&
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Having' the' correct' main' position' we' begin' to' easily' build' the' pressure' on' the'
toes'of'the'"upper'leg"'(the'initial'phase'of'the'arc).'At'low'speeds,'the'ski'is'just'
slides'down'to'the'line'of'a'slope.'At'this'point,'the'distribution'of'pressure'on'
the'ski'is'approximately'50/50.'If'we'continue'to'make'pressure'on'the'foot,'the'
ski'will'continue'to'move'in'an'arc.''To'go'to'the'next'arc,'it'is'enough'to'relax'
the' lower' foot' and' increase' pressure' on' the' top' foot' at' the' same' time.' This'
process'is'very'simple'and'natural.'It's'reminds'walking'or'jogging'with'serially'
replaced'feet'in'work.'
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Next,! we! consider! the! nuances,! without! which! our! racing! car! instantly! turns!
into!the!school!bus.!
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1. The' pressure' on' the' ski' is' only' through' the' toe' of' the' foot!!!!
Otherwise,!we!can!only!make!a!turn!with!narrow!legs.!We!can!often!see!athletes!in!
turn,!who!do!not!work!skis!parallel!and!respectively!have!a!constant!braking.!
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Moreover,!when!turning!in!the!"back"!position!we!waste!time!for!change!of!arches!as!
we! have! to! "unload"! skis! to! bring! them! out! of! an! arch.! It! is! perfectly! clear! on! the!
movement! of! the! body! and! the! head! up! and! down! at! every! turn! at! athletes! with!
narrow!skis.!Another!trouble!is!waiting!for!us!in!this!case!–!less!effective!balance!on!
narrow!legs!and!need!of!loss!of!contact!(control)!with!snow!at!the!time!of!unloading!
of!skis!!For!modern!speeds!all!problems!mentioned!above!are!not!acceptable.!
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2. Position'of'the'knees'and'shins'in!turn.!Knees!ALWAYS!remain!bent.!There!is!
no! place! on! slalom! or! ski! cross! courses! where! there! is! a! need! of! the! straightened!
knees.! Why! it! is! so! important?! Because! by! bending! and! extension! of! a! knee! we!
increase! or! reduce! pressure! on! the! ski.! This! is! the! control! over! an! arch!! With!
increasing!pressure!on!the!toe!down,!we!are!able!to!change!the!curve!of!the!ski!and!
thus!adjust!the!turning!radius!!!That!pressure!down,!but!not!on!a!boot!forward,!either!
a!knee!inside!or!pressure!upon!a!ski!tail.!
!Ideally,!during!the!turn,!we!do!not!rely!on!either!the!front!or!the!back!of!the!ski!boot.!
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It!allows!to!use!length!of!the!edges!of!a!skis!in!the!most!effective!way.!Often!at!the!
end!of!the!arc!centrifugal!force!causes!the!athlete!to!straighten!his!knee,!to!facilitate!
the!work!of!the!muscles,!but!it!should!not!lead!to!a!completely!straight!leg.!The!best!
advice!may!be!–!"Prepare!legs!during!the!summer".!Once!again!the!width!of!the!legs!
is! obligatory.! Without! setting! the! feet! hip'width! apart! is! impossible! to! work!
efficiently! when! changing! turns.! The! following! obligatory! '! to! make! a! pressure!
exactly!down,!concerning!your!center!of!masses.!Why!it!is!an!obligatory?!
2.1. With'a'pressure'on'a'toe'down!under!ourselves!(not!sideways)!we!receive!the!
most!effective!support!of!edgings!on!snow.!It!especially!well!noticeable!on!steep!and!
icy! slopes.! Even! small! allocating! of! a! ski! leads! to! its! slipping,! that! is! visible! on!
excessive! over'snow! dust! flying! from! under! the! skis! or! a! complete! loss! of! contact!
with!the!snow.!
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The! effectiveness! of! pressure! on! ski! down! (not! sideways)! is! particularly! well!
observed! in! the! slalom! training! on! roller! skates! on! a! wet! surface.! The! slightest!
mistake!leads!the!athlete!to!slip!rollers.!
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2.2. Pressure' down! (under! ourselves)! is! the! most! natural! movement! of! a! knee! joint.!
Accordingly,!we!can!develop!a!much!greater!effort!to!restrain!the!centrifugal!force.!!
During!such!work!of!a!knee!joint!the!risk!of!receiving!an!injury!of!joint!decreases!in!
tens!times!!
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2.3. With'proper'footwork'at!the!end!of!the!turn!we!have!an!ideal!position!to!start!the!
next! turn.! Moreover,! we! can! start! the! next! turn! at! any! time,! at! any! speed,! on! any!
radius,!which!just!may!allow!you!to!your!muscles.!
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Drill:&Without&poles.&Put&your&palms&on&your&knees.&Thumbs&on&the&outside&of&the&
knee.&&Free&turns&by&alternately&hand&pressure&on&the&knees.&
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1.1.
Keep'the'shins'in'a'parallel'position!!When!your!shins!are!parallel,!
your! skis! can! "write"! identical! radius! and! have! the! most! effective!
gliding.! Especially! it! is! important! on! flat! slopes! where! the! slightest!
reduction! of! knees! inside! makes! skis! brake! as! they! seek! to! get!
together!because!of!the!radius.!In!ski!cross!lack!of!parallelism!of!shins!
leads! athletes! to! loss! of! balance! and! stability! in! the! air! and! when!
passing!the!terrain!features.!
!
Drill:& Without& poles.& Two& fists& are& clamped& between& knees.& Any& turns.& At& all&
simplicity&of&exercise,&athletes&very&quickly&understand&benefits&of&this&position&of&
shins.&
!
2. Back'position.'
'
Incorrect!position!of!a!back!often!is!a!huge!problem!for!many!athletes.!Especially!it!is!
important! for! a! ski! cross! athletes.! Centrifugal! force! in! turns! and! change! of! a! relief!
leads!to!the!uncontrollable!movement!of!a!back!at!an!excessive!inclination!of!the!body!
forward.!At!turn!it!leads!to!slipping!of!skis!and!loss!of!speed!and!in!ski!cross!it!may!
ends! by! falling! after! when! in! the! air! and! inefficient! work! on! all! types! of! waves! and!
features.! It! is! necessary! to! remind! about! "power"! position! of! a! back.! All! our! main!
efforts! on! a! slope! are! carried! out! by! muscles! of! legs! and! never! a! back! inclination!
!
!
forward.! A! natural! exception! is! the! "tuck"! position.! But! it! is! effective! only! when!
working!with!an!air!resistance!on!straight!lines!and!not!overloaded!turns.!
!
!
!
&
Drill:&Making&turns&and&passing&ski&cross&terrain&features&in&a&“Window”&position.&
It’s&perhaps&the&most&simple&and&effective&way&to&train&athletes&the&correct&body&
position.& Soon& enough& athletes& start& understanding& advantages& of& this& position&
and&further&they&have&no&problems&with&it.&
&
3. "Angle' of' inclination",' "Angulation,"' "Horizontal' position' of' shoulders"' and!
many! other! terms! have! told! us! of! the! need! for! the! angle! between! the! line! of! the!
legs!and!body!line.!So!was!until!speeds!didn't!grow!and!didn't!begin!to!impose!new!
requirements.! In! practice! it! is! very! easy! to! refute! the! "Angular"! position! of! the!
body! in! turn.! Take! a! pole! or! a! rope! and! suggest! the! partner! to! pull! you,! emitting!
position! in! turn.! At! whom! the! body! will! be! in! more! natural! position! concerning!
loading,! that! it! is! easy,! despite! smaller! weight! will! pull! out! the! athlete! with!
"Angular"! position! of! the! body.! This! principle! also! allows! the! modern! athlete! to!
maintain!huge!overloads!in!turns.!The!fact!that!the!lateral/side/!muscles!of!human!
body!are!not!strong!enough!to!hold!the!weight!during!accelerations!in!the!turns.!
!
!
!
!
!
!
!
However,!the!natural!position!of!the!spine!allows!you!to!do!this!quite!easily.!Moreover!
the!risk!of!receiving!a!herniated!spinal!disc!decreases.!Pay!attention!that!in!an!ideal,!
the!line!of!a!shin!of!the!external!(loaded)!foot!passes!through!an!opposite!shoulder!of!
the!athlete!that!is!the!best!weight!distribution!in!case!of!overload!in!the!turn.!
!
Drill:& Two& athletes& without& poles& holds& on& to& the& sling& of& 1,5T2& meters& long.& One&
athlete&moves&down,&and&the&second&makes&turn,&pulling&the&first&athlete&forward.&
Then&the&second&athlete&makes&turn&and&also&pulls&the&partner&forward.&Exercise&
is& good& that& at& rather& small& speed& athletes& feel& a& strong& overload& as& at& a& high&
speed,& and& can& control& the& most& convenient& and& steady& against& an& overload,&
position&of&the&body.&
&
&
4. Arms.&!
!In!modern!turn,!arms!is!one!of!the!main!tools!of!the!athlete!Because!we!seek!to!be!
the!most!effective!all!the!time!and!to!be!over!forward!part!of!feet,!only!arms!can!
help! us! to! keep! control! and! to! come! back! to! the! correct! position.! Physiologically!
the!human!is!made!very!rationally.!Including!for!skiing.!Previously!considered,!the!
!
!
main! position! is! the! key! to! proper! work! of! the! arms.! It! should! be! noted! that! any!
movement!of!one!or!both!arms,!immediately!transmit!additional!effort!to!the!ski,!
which!leads!to!a!decrease!in!speed.!Therefore!when!trainings!athletes!you!watch!
an! exception! of! unnecessary! waves,! rotations,! lowering! of! a! hand! after! a! pole'
plant.!All!this!eventually!leads!to!the!loss!of!speed!and!stability.!
Drill:& Put& a& poles& on& the& top& edge& of& the& palm,& without& pinching& your& thumbs&
and& make& turns& of& various& radius.& This& exercise& cannot& be& done& if& an& athlete&
excessively&moves&arms.&
5. Head'and'a'body.!!
The!main!feature!of!modern!technique!is!to!minimize!"parasitic"!movements.!Thus!
we!tried!to!eliminate!all!motion!is!not!directed!to!the!stability!and!speed.!Ideally,!
the!level!of!movement!of!the!head!and!body!in!the!vertical!we!reduce!to!zero.!!
!
In' modern' technique' there' is' no' need' to' make' vertical' work' for' unloading' of'
skis,'and'also'there'is'no'need'at'each'turn'to'pull'arms'forward,'and'constantly'
to'seek'to'move'the'body'forward,'for'saving'position'"Over'Skis".'
!
'
!
Moreover! questioned! the! need! for! the! commission! of! "pole! plant."! Now! for! "pole!
plant"!athletes!use!minimal,!hardly!noticeable!movement!of!the!hands.!
Drill:& Put& the& poles& on& the& back& side& of& your& hands,& and& make& turns& of& various&
radius.& This& exercise& can& not& be& done& if& an& athlete& makes& excessive& vertical&
movement.&
!
So,!we!have!the!turn!technique!based!on!a!structure!of!the!human!and!laws!of!physics.!
!!There!is!a!fairly!simple!and!straightforward!methods!of!teaching!children!and!adult!
athletes.! You! can! find! it! in! the! program! of! the! yellow! level! USSX.! Even! today,! the!
overwhelming!majority!of!the!leaders!of!alpine!skiing!using!this!particular!technique!
and!a!program!based!on!the!preparations!for!the!modern!turn!technique.!
!
METHODS OF TEACHING TURNS'
1.! The! main! goal! for! the! Development! team! is! beginning! construction! of! a!
system! of! training! athletes,! according! to! a! single! standard.! This! will! allow!
athletes!to!move!from!Development!team!in!Race!team,!with!the!same!goals,!
the!same!structure!of!training!aimed!at!achieving!the!best!results.!One!with!
Race!team,!referral!to!training!objectives!should!be!the!main!priority!of!the!
entire!course!of!all!ages.!In!this!vein,!in!the!first!place!there!is!the!need!for!a!
concerted!program!from!early!childhood!to!higher!levels!of!achievement.!
1.1.! The! basis! for! the! task! of! preparing! children! in! the! DT! should! be! their!
willingness!to!participate!in!the!RT!program!
1.2.!Readiness!criteria!athlete!to!RT!Program!are!the!following!figures!and!
skills:!
1.2.1.! Correct! basic! rack! width! setting! ski! level! knees! bent,! hand! position,!
back!position.!!
!
!
1.2.2.! Skill! rotation! with! independent! footwork! and! position! control! arms!!
across!the!slope.!
1.2.3.!The!ability!to!stop!on!a!steep!slope!in!the!correct!position.!
1.2.4.!Possession!terms!of!skiing.!
'
Start'training!on!snow!with!a!short!warm'up!is!necessary!without!skis,!including!the!
increase! in! heart! rate! (pulse)! using! the! long! slope! of! 8'12! m.! And! performing!
exercises!as!fast!as!possible!up!and!relax,!slow!way!down.!Then!conduct!stretching!of!
all!major!joint!groups!from!the!neck!and!ending!with!the!feet.!warm'up!
takes!from!4!to!7!minutes.!Thus!efficiency!is!increased!by!15'30%!and!the!safety!in!
case!of!fall!of!up!to!50%.!
2.'The'basic'set'of'exercises.!!
!
2.1.' The' main' stand.! The! main! stand! is! the! basic! foundation! of! all! further!
developments.! The! correctness! of! its! implementation! depends! on! all! further!
development!and!growth!of!the!athlete.!
Width!of!foot!depends!on!the!width!of!the!hips!and!shoulders.!Spin!is!in!a!position!to!
comfortably!withstand!a!vertical!load.!The!level!of!bending!your!knees!is!such!that!you!
can! jump! out! of! this! situation,! not! squatting! before.! Hands! are! located! in! the! most!
optimal!position!for!lateral!and!frontal!balance.!The!center!of!gravity!is!above!the!toe!of!
the!foot.!
!
!
!
!
!
Basic'
!
error:!
elbows!
at!
your!
side,!
data!
and!
divorced!
his!
!
!
!
ERROR:!The!pressure!on!the!back!of!the!shoe!being!in!the!back!of!the!rack.!
!
!
knees.
!
2.1.1.' The' width' of' the' legs.' exercise;!for!the!correct!formulation!of!the!width!of!the!
legs,! you! can! use! the! test:! Ask! your! child! is! on! a! flat! spot,! jump! out! of! a! deep! squat! 7!
times.!After!about!5!times!the!child!will!keep!your!feet!comfortable!width!for!him.!This!
should! be! the! width! at! the! level! between! the! width! of! the! legs! and! shoulder! width.
!
2.1.2.! On! the! snow,! using! a! gentle! slope! Put! cones! 5'8! pcs.! at! a! distance! of! 5'6! m.! in! a!
straight!line!and!ask!the!children!to!reduce!and!spreads!her!legs!without!touching!gaits!.!
!
2.1.3.!!On!those!same!landmarks!are!asking!children!to!lift!the!legs!alternately!left!and!
right!of!the!wands.!
2.1.4.!To!a!plateau!up!to!100!m.!Ask!the!children!to!go!with!their!fists!clamped!between!
his!knees!
2.1.5.! To! a! plateau! up! to! 100! m.! Ask! the! children! to! go! with! the! set! on! his! knees,!
holding!his!thumb!out.!
!
!
!
2.1.6.! To! a! plateau! up! to! 100! m.! Ask! the! children! to! go! with! the! set! on! his! knees,!
holding!his!thumb!on!the!outside!and!make!jumps!using!the!support!arms!on!his!knees!
and!keeping!hands!on!knees.
!
!
2.1.7.'The'correct'position'of'the'back'and'arms.'These!two!elements!have!a!direct!
impact! on! each! other.! Back! position! should! be! comfortable! and! able! to! withstand! the!
vertical!load!without!excessive!use!of!the!back!muscles.!Test:!Load!the!shoulders!of!the!
child!with!his!hands!on!top.!If!the!child!thus!flexes!back,!and!its!inclination!is!too!large,!
and!if!it!is!easy!to!keep!the!load,!then!back!to!the!normal!position.'
2.1.8.' Exercise' WINDOW.' Take! the! handles! sticks! upside! down! and! hold! vertically!
without!tilting!and!without!crossing!them.!As!a!rule,!this!exercise!makes!the!child!keep!
the!back!in!the!correct!position.!When!performing!this!exercise,!ask!the!children!to!look!
!
!
through! their! window! is! always! down.! This! avoids! turning! body! turning! inward.
!
!
2.1.9.' Jumping' into' position' WINDOW,! ask! your! child! to! jump! ribbons! on! snow! or!
plastic!pylon,!or!jump!inside!the!gates!of!the!set!of!brushes!or!cones.!
2.1.10.' Exercise' without' sticks;' Jumping! through! the! snow! stretched! ribbon! or!
cotton!inside!the!gate!during!a!jump.!
2.1.11.'Exercise'without'poles:'While!driving!on!the!flat!portion!of!the!lie!(crouch!as!
low!as!possible)!on!the!snow!and!after!getting!to!jump!with!cotton.!3'6!jumps.!
!
2.2.'Proper'footwork.'
2.1.1.! Proper! footwork! is! reminiscent! of! cycling! or! walking.! Foot! alternately! load! the!
forefoot.! Not! to! be! confused! with! the! transfer! of! weight! on! the! leg.! Increasing! the!
pressure!on!the!sock!is!happening!as!we!move!in!turn.!
2.1.2.!Exercises!for!the!proper!operation!of!the!legs:!From!the!traffic!in!the!main!rack!
(braking)! breeding! heels! of! skis! in! hand! to! a! complete! stop.! Then! a! repetition! of! this!
exercise.2.1.3.!From!the!movement!in!the!main!rack!abduction!alternately!left!and!right!
heel!skiing!(turning!the!plow)!is!necessary!to!control!the!position!of!hands.!You!can!use!
the!position!WINDOW,!both!hand'held!wand!in!front!of!him!like!a!bicycle!wheel.!
!
!
!
2.2.4.'To'go'to'work'on'parallel'skis!used!exercise!sumo!position!with!hands!on!
knees!abstracted!out!thumbs.!When!you!move!to!a!plateau!in!turn!hand!to!gently!
press!on!the!left!and!right!knee.!Whilst!ensuring!that!the!pressure!produced!hand!
ertically!downwards!rather!than!the!side!of!the!knee.!
2.2.5.' Exercise' SIERRA' (toblerone).' Using!longitudinal!ridge!of!snow!up!to!1!m.!To!
set!the!brush!at!a!distance!of!4'6!m.!To!a!plateau!and!make!turns!using!an!independent!
footwork!thanks!to!the!slopes!of!the!ridge.!
!
!
!
2.2.6.' Exercise' diagonal.' On' the' slope' steepness' increased.' Begin' to' exercise'
across'the'slope'and'applying'pressure'to'the'top'of'the'ski,'delivered'flat,'access'
to'the'line'slope.'After'reaching'the'start'line'of'the'ramp'pressure'on'the'lower'
ski'to'exit'across'the'slope.'It'is'necessary'to'focus'on'the'width'of'the'legs'and'the'
right'pressure'b'on'the'sock.'Repeat'the'exercise'in'both'directions.'
'
!
!
2.1.1.'Checking'the'position'of'the'body:'To!correct!the!rotation!body!athlete!should!
always! be! set! to! "Across! the! Slope"! for! production! of! this! skill.! Use! exercises! SIERRA,!
diagonal,!using!hand!position!and!the!steering!wheel!WINDOW.!!
!
2.1.8.! When! performing! exercises' sumo! keep! inner! elbow! forward! direction,! down!
the!slope.!
2.1.9.!Exercise'artists.!From!the!position!of!the!window,!one!hand!draw!an!arc!in!the!
snow,! and! the! other! holding! the! front! and! down! the! slope.! Wen! you! change! the! turns!
change!the!hands!position.!
2.1.10.!Exercise'STOP!is!an!ideal!test!for!the!correctness!of!the!main!stand!and!work!in!
turn.! Driving! on! a! slope! in! a! straight! line! and! a! sudden! stop! in! front! of! the! brush.!
Change! the! direction! of! inhibition.! When! you! stop! the! athlete! to! control! sufficient!
!
!
width!feet,!parallel!skis!and!the!correct!position!of!the!body.!Shoulders!and!hips!should!
be!
across!
the!
slope,!
on!
the!
right!
hand!
width..
!
Terrain'features'''
When! riding! over! Terrain! features! ! ! in! ski! cross,! there! are! 3! main!
objectives:!security,!security!and!security.!
At! the! moment,! there! are! proven! methods! of! training! athletes! and! safety!
and! controlled! to! overcome! all! kinds! of! Terrain! features! ! ! in! ski! cross!
Fundamentals!of!proper!technique!works!on!Terrain!features!!will!help!the!
athlete!throughout!his!sports!career.!
Terrain'features'of'yellow'level.''
All! terrain! features! ! of! yellow! level,! excepting! wu'tang! and!
banks,!shouldn't!be!height!then!knee!of!athletes.!
!
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!
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!
Passing'of'terrain'feature''in'ski'cross.'
Task! of! the! trainer! is! to! teach! the! athlete! ! to! correct! passing! terrain!
features!.!The!movements!trained!in!yellow!level!is!a!foundation!for!all!next!
programs.! Each! figure! of! ski! cross! imposes! the! requirements! and! has! the!
features.!The!next!rule!is!good!for!all!figures:!
1.!Always!you!keep!a!back!in!a!power!position.!
2.!Always!control!width!of!feet!!'!width!of!hips.!
3.!Always!control!a!center!of!gravity!position.!Keep!it!above!foot!socks.!
4.!Always!bend!the!knees.!
Start.'
The!main!objectives!when!training!in!a!start!gates:!
1.!do!the!long!movement!by!hands.!It!allows!to!increase!by!30%!!speed!on!
astart.!
2.!Keep!control!the!bend!of!knees!during!an!exit!from!starting!gate.!Often!
athletes!make!a!mistake,!straightening!knees!during!start.!
3.!Keep!control!for!center!of!gravity.!The!athlete!always!!has!to!bee!above!
the!feet.!Many!athletes!!is!in!a!"back"!position!after!start!pushing.!!
!
Rollers.'
'
When! athlete! passing! rollers! at! the! yellow! level! a! task! of! the! athlete! is!
don't! lose! contact! with! snow! and! to! hold! the! center! of! gravity! ! on! the!
same!!level.!For!this!purpose!!is!necessary:!
1.! Keep! control! of! hands.! Hands! can! help! you! keeping! the! center! of!
gravity!above!the!foot!sock.!Often!even!small!movement!of!hands!allows!
to!return!control!over!the!center!of!gravity!forward.!
2.! Keep! a! back! constantly! in! a! power! position.! Often! athletes! incline!
shoulders!forward!that!leads!to!loss!of!balance!and!bad!work!of!knees.!
!
!
3.! Actively! to! bend! knees! when! you! come! ! to! the! wave! and! to! unbend!
them! at! a! descent! from! a! wave.! If! the! athlete! doesn't! fulfill! this!
requirement,! we! see! as! the! level! of! his! head! constantly! changes.! In! this!
case!the!athlete!will!lose!the!speed!and!control.!
!
'
Wubtang.'
When!athlete!pass!wu'tang!hem!task!is!to!keep!control!over!the!center!of!gravity!and!
as!much!as!possible!to!keep!speed.!For!this!purpose!the!athlete!has!to:!
1.!Before!wu'tang!to!extend!hands!forward!and!up.!Knees!are!bend!then!passing!!wu'
tang,!and!hands!move!to!heads!of!ski!bidings.!
2.!On!a!top!of!a!wu'tang!the!athlete!has!to!be!in!the!lowest!position,!without!inclining!
shoulders.!
3.! Then! you! come! dawn! ! from! a! wu'tang! your! hand! again! come! forward,! and! knees!
are! unbending.! It! is! necessary! to! remember! that! athletes! knees! is! ! never! have! to! be!
straight.!This!rule!protects!the!athlete!from!the!vast!majority!of!mistakes!and!injuries.!
!
!
!
!
Toblerone.!
At!Toblerone's!passing!a!task!of!the!athlete!to!keep!the!speed!and!the!direction!of!the!
movement.!For!this!purpose!it!is!necessary!for!it:!
1.!When!approaching!to!Toblerone!to!extend!hands!forward.!
2.! When! passing! Toblerona! to! bend! knees,! and! at! the! same! time! lowering! hands!
down.!Always!!keep!a!back!in!a!power!position.!!
3.!At!a!descent!with!Toblerone!to!return!to!an!initial!position.!Always!!keep!the!center!
of!gravity!over!a!foot!sock.!
4.!Keep!control!of!the!center!of!gravity!at!one!level.!
!
Step'Down.'
When! passing! Step! Down! a! task! of! the! athlete! to! keep! balance.! For! this!
purpose!it!is!necessary!for!it:!
1.! ! Extend! hands! forward! and! to! bend! knees! when! approaching! to! a! step!
down.!Keep!back!in!a!power!position.!Keep!control!of!center!of!gravity!above!
the!foot!socks.!
2.! When! you! ! jump! from! the! step! down! quickly! unbend! knees! for! fast!
contact!with!snow!and!return!to!the!main!position.!
!
!
!
TERMS;'
!Athletes!of!yellow!level!have!to!know!the!basic!concepts!of!alpine!ski:!Skis,!boots,!ski!
bindings,!pols,!edgings,!foal!line,!a!gaits!of!the!all!types,!types!of!turn,!braking,!a!stop,!
the!name!of!all!terrain!fetches,!ski!lift!rules,!rules!of!stay!and!movement!on!a!slope.!The!
athlete!has!to!understand!accurately!that!means!this!or!that!term.!
!
RECOMMENDATIONS'
!The!game!manner!exercise!directed!on!balance!and!coordination,!is!welcomed.!Include!
exercises! on! one! ski,! exercises! in! the! pairs! on! flat.! Keep! focus! on! control! for! correct!
main!position!and!the!correct!work!of!feet.!!
Don't!use!too!steep!slopes,!for!avoiding!of!mistakes!in!a!body!position!and!turns.'
Use! the! rule! of! “10! praise! and! one! critic”.! Trainer! has! to! find! 10! different! ways! to!
encourage! and! praise! the! child! and! only! after! that! can! tell! once! correcting.! This! way!
allows!to!avoid!the!additional!stress!connected!with!fear,!experience!of!new!collective,!
a!new!situation,!fear!to!make!something!is!worse!than!others.!
'
Test'exercises:'
1.!The!movement!on!a!straight!line!in!the!correct!main!position.!
2.! Ability! to! jump! out! up! of! the! main! position! at! the! movement! on! a! straight!
line.!
3.!A!stop!on!a!slope.!Control!of!the!shoulders!position!and!hips!in!relation!to!a!
fall!line.!Control!of!parallel!skis,!position!of!the!hands!and!the!correct!width!of!
feet.!
4.!Any!turns!in!the!correct!main!position.!To!control!position!of!hands,!independent!
work!of!feet,!the!correct!distribution!of!weight!(Pressure!upon!a!sock)!
5.!!Ability!to!stop!on!a!steep!slope.!
6.!Passing!of!a!series!of!rollers!for!time!(6'10!waves)!
7.!Ski!cross!course!for!time.!
!
!
!
!
!
Dry$land$training$program$
LEVEL$$1.$YELLOW$$$
The$program$is$designed$for$ski$cross$clubs$with$yearAround$training$and$it$contains$foundaBonal$
material$to$prepare$you$for$the$next$level$programs$labeled$BLUE,$GREEN,$RED$corresponding$to$
the$colors$of$athlete$shirts$worn$by$racers$on$the$ski$cross$finals.$
We$strive$to$make$our$programs$clear,$logical$and$sustainable.$USSX$main$goal$is$to$design$trainA
ing$system$for$ski$cross$coaches.$USSX$assists$in$the$opening$of$Ski$Cross$clubs$across$the$USA.$
Our$programs$aligns$coaches$and$athletes$training$to$provide$common$direcBon$and$follow$best$
methodologies.$
Current$program$is$a$valuable$tool$for$coachers$in$itself,$but$we$encourage$every$pracBBoner$to$
complete$inAperson$SX1000$workshops$and$supplement$the$theory$with$pracBcal$skill$building$
seminars$where$we$teach$you$how$to$implements$the$program$in$most$effecBve$way$
Program content:
1. IntroducBon$
2. OffASeason$Training$Schedule$
3. Required$faciliBes$and$equipment$$
4. StepAbyAstep$athlete$preAcondiBoning$$
5. Specialized$exercises$for$strength$training$$
6. Technical$training$on$rollerblades$$
7. TesBng$$
8. Request$from$
Introduction
1.1$
Summer$ training$ plays$ major$ role$ in$ preparing$ SX$ athlete$ for$ top$ performance$ during$
compeBBon$season.$Current$secBon$of$the$program$is$designed$for$the$ $beginners$age$of$8A14.$
It$is$more$efficient$to$divide$athletes$into$groups$not$by$age$but$by$skills$and$strength$indicators.$
Young$kids$try$to$express$themselves$looking$up$to$more$seasoned$guys,$gaining$moBvaBon$to$
get$improve$faster.$As$a$result,$the$effecBveness$of$the$training$significantly$increases.$Division$
into$ age$ groups$ limits$ highly$ moBvated$ athletes$ with$ accelerated$ development.$ In$ ski$ cross,$
safety$ is$ the$ paramount$ concern$ and$ it$ is$ important$ to$ prevent$ athletes$ from$ engaging$ in$
exercises$they$are$not$ready$for.$
Kids$need$to$have$an$opportunity$to$move$up$in$training$level$according$to$their$results$of$the$
final$ control$ trainings$ and$ compeBBons.$ Coach$ needs$ to$ understand$ that$ advancing$ into$ the$
next$ level$ is$ a$ very$ important$ moment$ for$ the$ young$ athlete.$ It$ should$ signify$ an$ important$
achievement$in$his$sport$career.$Moving$to$the$lower$level$group$$may$inflict$negaBve$feedback$
from$the$kid$and$his$parents.$SomeBmes$such$rotaBon$can$be$acceptable$if$the$athlete$returns$
aaer$a$long$illness$and$his$physical$indicators$decreased.$$
1.2$
Psychological$Environment.$Training$results$in$terms$of$playing$and$posiBve$atmosphere$
are$higher$up$to$70%!$Club$management$should$moBvate$their$coaches$to$implement$gameifiA
caBon$as$a$predominant$style$of$training$acBvity.$Summer$training$is$a$serious$physical$challenge$
and$can$also$cause$emoBonal$exhausBon.$$
1.3$
Physiological$Basics.$Physiological$basis$of$an$athlete$must$be$considered$while$designing$
the$ training$ schedule.$ $ Current$ graph$ represents$ the$ typical$ principle$ of$ the$ athlete$ training.$
During$workout$athlete$loses$his$power$and$his$physical$performance$potenBal$decreases.$It$is$
followed$by$the$period$of$recovery$and$hyperrecovery$This$is$the$way$how$the$athletes$improve$
their$form.$
$
Period$ of$ recovery$ and$ intensity$ of$ training$ also$ should$ be$ considered.$ Their$ raBo$ should$ give$
the$athlete$enough$Bme$to$recover$before$the$next$training$session.$Otherwise$you$can$get$the$
opposite$ effect.$ In$ such$ case,$ despite$ the$ acBve$ trainings,$ the$ athlete$ will$ not$ be$ able$ to$
progress,$and$someBmes$he$can$even$regress$in$his$results.$Remember,$that$immune$system$has$
similar$schedule$of$work$and$recovery.$In$case$of$chronic$physical$exhauster$any$extraneous$inA
fecBon$may$easily$develop$into$a$full$sickness.$$
1.4$
During$ summer$ training$ athletes$ and$ their$ parents$ must$ be$ reminded$ about$ properly$
balanced$ diet.$ Athlete$ has$ to$ be$ supplied$ with$ building$ material$ for$ growing$ body.$ Sufficient$
amount$of$energy$sources$and$vitamins$as$well$as$proper$sleep$cycles$and$disciplined$personal$
hygiene$greatly$improve$recovery$process$and$should$be$trained$as$an$essenBal$life$habits.$$
1.5$
It’s$ recommended$ to$ organize$ events$ that$ are$ not$ directly$ related$ to$ the$ training.$ This$
can$be$team$games$for$treasure$searching,$orientaBon,$team$picnic$on$the$beach$etc.$Parents$
parBcipaBon$ helps$ them$ to$ establish$ contact$ and$ bond$ closer$ with$ kids$ and$ coaches.$ Such$
events$can$be$organized$on$monthly$bases.$
Off-Season Training Schedule.
Main$criteria$that$define$training$programs$of$all$levels:$Age$of$an$athlete,$his$performance$level$
and$objecBves.$It$is$important$to$take$into$consideraBons$not$only$the$objecBves$for$the$upcomA
ing$season$but$also$the$ulBmate$long$term$goals.$General$training$schedule$may$look$similar$to$
the$one$below.$
On$month$4$and$5$training$session$intensity$should$slowly$increase$and$then$stop$before$winter$
season$starts.$This$chart$shows$most$opBmal$intensity$for$$developing$strength$and$endurance.$
EXAMPLE:$ In$ April$ and$ May$ while$ performing$ strength$ exercises$ and$ running$ sprints$ athletes$
start$from$the$15$sec$circuits$at$the$top$speed.$By$the$end$of$July$circuit$Bme$increases$to$30$sec.$
By$November$it$doubles$to$60$sec$for$the$fast$paced$sprints.$
In$a$similar$way$athletes$increase$training$intensity$while$working$on$the$technique$skills.$$
EXAMPLE:$Training$SX$skills$on$roller$blades$in$April$starts$with$one$obstacle$per$circuit.$By$the$
end$ of$ summer$ training$ season$ the$ number$ of$ obstacles$ $ increases$ to$ 5A6.$ The$ shape$ of$
obstacles$ and$ their$ combinaBon$ on$ the$ course$ should$ change$ frequently.$ The$ same$
methodology$applies$to$slalom$course.$Training$sessions$start$with$3A4$turns$and$then$increase$
to$20A25$turns$by$the$end$of$the$season.$Radius$and$combinaBons$of$the$turns$should$very$from$
a$straight$line$to$long$radius$turns$
OpBmal$number$of$trainings$is$3A4$sessions$per$week,$1A1.5$hrs$each.$With$4$training$days$per$
week$the$intensity$of$training$in$conjugate$days$should$be$closely$monitored$to$ensure$athletes$
have$full$recovery$in$between.$$
It$takes$a$lot$of$efforts$to$make$training$process$exciBng$and$capBvaBng$for$beginners.$At$least$
50%$of$exercises$should$have$games$and$foster$compeBBve$mood.$High$emoBonal$state$during$
training$helps$avoid$turning$it$into$boring$rouBne.$We$recommend$coaches$to$plan$trainings$in$
advance$and$write$them$down$in$training$plans.$Eventually,$you$will$create$a$framework$that$you$
will$use$every$year$with$relevant$adjustments$and$improvements.$$
Ski$cross$is$highly$coordinaBve$and$technical$kind$of$sport.$Beginners$need$double$the$training$
Bme$ on$ coordinaBon$ exercises$ including$ rollerblading$ pracBce.$ Strength$ elements$ should$ also$
be$supplemented$with$coordinaBon$exercises.$
Dry$ Land$ Training$ Program$ normally$ starts$ oneAweek$ aaer$ winter$ season$ closing$ and$ ends$ on$
the$first$day$of$the$ski$pracBce$on$the$snow.$Summer$snow$pracBce$for$beginner$group$is$not$
mandatory,$but$it$is$an$excellent$component$of$training$if$available.$
Required facilities and equipment
OrganizaBon$of$comprehensive$training$program$requires$a$set$of$faciliBes$and$equipment$that$
will$ be$ used$ by$ athletes$ of$ all$ levels.$ Most$ of$ the$ required$ items$ you$ can$ purchase$ from$
suppliers,$design$and$develop$yourself$or$you$can$order$full$kit$through$USSX$(link$to$popup$SX$
club).$ For$ parBcipants$ of$ POPUP$ SX$ CLUB$ program$ all$ equipment$ is$ supplied$ as$ a$ package.$
Following$set$of$faciliBes$and$equipment$is$specially$designed$for$SX$athletes$we$developed$over$
years$of$experiments$and$improvements.$$
Equipment$and$faciliBes$for$strength$and$coordinaBon$trainings$$
There$ is$ a$ variety$ of$ different$ sport$ grounds$ of$ all$ sizes$ and$ configuraBons.$ But$ to$ choose$ the$
right$training$ground$you$need$to$understand$its$purpose.$The$purpose$of$summer$training$for$
Level$1$athletes$is$to$provide$proper$condiBons$for$development$of$joints,$skeletal$and$muscular$
systems.$ It$ is$ essenBal$ to$ workout$ on$ moving$ skills$ that$ will$ help$ athletes$ in$ winter.$ In$ the$
following$chapters$you$will$find$videos$and$descripBons$of$faciliBes$and$equipment$along$with$
operaBonal$instrucBons$and$exercise$plans.$
•
The$Stairs
$60A90$steps,$10A13$inches$height$and$15A20$inches$wide.$For$construcBon$of$this$element$
you$ will$ need$ 20A35$ degrees$ slope,$ 30A50$ m$ in$ length.$ Pickup$ or$ truck$ size$ Bres$ provide$
perfect$size$for$the$steps$and$stack$well$on$each$other.$Two$sets$of$stairs$in$close$proximity$
provide$best$circuit$setup$for$2Astaged$round$workout$(up$and$down)$
•
Tightropes$(Slacklines)
3A6$ropes$of$different$length$(3A12$meters)$and$height$(3A30$inches.$)$$
•
Trampolines
2A4$setups.$We$advise$to$set$them$up$in$a$dugout$hall$to$have$tension$surface$in$level$with$
surrounding$ground.$
•
Parallel$bars
Adjustable$height.$1$set$per$5$athletes.$
•
Crossbar$(horizontal$bar)
1$set$per$5$athletes$
•
GymnasBc$mats
set$of$5$for$5$athletes$
•
Yoga$mats$
1$per$athlete$
•
Resistance$cord.$
2$per$athlete$
•
RopeAladder
1$set$per$5$athletes$
•
$Jump$staples
10A20$sets$per$5$athletes$
•
$SkippingAropes$
•
GymnasBc$hoops$
•
$ MulBpurpose$ track.$ Requires$ 20A40$ truck$ Bres,$ 2/3$ dug$ into$ the$ ground$ in$ $ line,$ 1A1.5$ m$
apart.$
•
$GymnasBc$benches$4m$long,$2$per$5$athletes$
•
$Footballs.$2$per$5$athletes$
•
$Yoga$balls.$1$per$5$athletes$
•
$Special$coordinaBon$balls.$1$piece$per$athlete.$
•
$MulBpurpose$boxes$for$step,$press$etc.$Parallelepiped$of$80$cm$х$60$cm$х$ $40$cm.$1$piece$
per$5$athletes$
•
$Hight$jumps$stand$
•
$Length$jumps$stand.$
•
$Flat$cones.$50A80$pieces.$
•
$Masking$tape$for$marking$course$on$the$ground.$
•
$Steel$brackets,$kit$16$pieces.a$
•
Sloping$log.$
•
$Equipment$for$specialized$roller$skaBng$trainings$$
•
Rollerblading$training$of$all$levels$requires$asphalted$area$with$slight$slope$and$80A200m$in$
length$and$no$less$than$10m$in$width.$$$
•
Personal$ equipment:$ Rollerblades,$ elbows$ and$ knees$ protecBon,$ gloves,$ helmet.$ It’s$
recommended$to$use$long$sleeve$tops$and$pants.$$
•
Falling$gates$for$summer$training.$80A1000$pieces.$
•
StarBng$gate.$
•
Start$podium.$
•
Set$of$moving$features$for$ski$cross$training.$
•
Small$wutang$with$adjustable$transiBon$zone$1piece.$
•
Medium$wutang.$1$set.$
•
Large$wutang.1$set.$
•
Small$wave$A$25$cm.$4$sets.$
•
Medium$wave$A$60$cm.$$4$sets.$
•
Big$Air.$2$sets.$
•
Springboards$60$cm.$
•
Jump$barss$
Step-By-Step Athlete Pre-Conditioning
When$ you$ are$ training$ ski$ cross$ athletes,$ you$ should$ remember$ that$ their$ safety$ depends$ on$
their$ skiing$ and$ jumping$ form.$ The$ difficulty$ level$ of$ the$ exercises$ given$ to$ athletes$ should$ be$
within$athlete's$performance$capability$zone$in$order$to$sustain$safe$progress$from$a$beginner$
to$the$World$Cup$level.$$
USSX$training$has$4$level$of$cerBficaBon$for$coaches$and$athletes.$
Yellow,$Blue,$Green,$Red$
Current$program$belongs$to$level$1$A$Yellow$cerBficaBon.$It$is$the$first$step$on$the$long$way$to$
the$ peaks$ of$ mastery.$ Appropriately$ chosen$ training$ strategy$ prevent$ you$ from$ making$ costly$
mistakes$at$later$stages$of$professional$development$and$help$you$achieve$your$sports$results$
faster$ and$ safer.$ Yellow$ program$ borrows$ methodologies$ from$ Austrian$ NaBonal$ Ski$ Academy$
highly$ regarded$ as$ one$ of$ the$ most$ $ experienced$ educators$ in$ Alpine$ skiing$ worldwide.$ The$
Academy$ completed$ an$ extensive$ research$ of$ top$ athletes,$ focusing$ on$ physical,$ physiological$
and$ psychological$ aspects$ of$ their$ training$ programs.$ We$ $ $ go$ over$ the$ research$ findings$ and$
learn$how$to$use$this$scienBfic$data$in$everyday$training.$$
Yellow$ program$ covers$ verily$ of$ foundaBonal$ topics$ like$ most$ current$ turning$ technique$ that$
produce$ less$ stress$ on$ the$ athlete$ body.$ This$ method$ is$ grounded$ in$ principles$ of$ physics$ and$$
morphological$aspects$of$a$human$body$to$deliver$increased$performance$in$compeBBons.$Next$
programs$build$upon$the$experience$acquired$in$Yellow$level$and$expands$on$more$challenging$
elements$of$ski$cross.$
This$ program$ is$ most$ suitable$ for$ development$ teams$ and$ should$ be$ used$ as$ a$ coaching$ tool$
aimed$at$preparing$athletes$for$the$next$level$A$Blue$program.$
Specialized exercises for strength training
This$ secBon$ introduces$ iniBal$ complex$ of$ exercises$ necessary$ for$ physical$ development$ and$
technical$ training$ of$ the$ athlete.$ Chapter$ 2.1$ expands$ on$ how$ to$ increase$ an$ intensity$ during$
exercises.$ Following$ tables$ provide$ examples$ and$ explanaBon$ of$ each$ exercise$ objecBve$ and$
expected$ results.$ CombinaBon$ of$ these$ exercises$ can$ vary.$ Don’t$ forget$ the$ main$ principle$ –$
combine$ strength$ exercises$ with$ coordinaBon$ exercises$ targeBng$ different$ muscle$ groups.$ The$
combinaBon$should$allow$the$athlete$to$recover$aaer$each$training$session.$EmoBonal$level$of$
the$athlete$is$another$important$characterisBc$that$shouldn't$be$lea$without$arenBon.$
All$ training$ sessions$ both$ winter$ and$ summer$ should$ start$ from$ the$ thorough$ warmAup.$ The$
purpose$of$the$warmAup$is$to$increase$the$ $temperature$in$the$capillaries,$joints$and$muscles,$
saturaBng$blood$with$oxygen.$As$a$result$athlete$quickly$switches$into$high$endurance$metabolic$
state.$During$the$warmAup$joint$fluids$also$increase$in$volume.$$
5.1$A$Warmup$
The$best$start$for$the$warm$up$is$jogging.$$Sloped$area$with$enough$space$to$run$in$a$loop,$60A80$
m$in$length.$Yellow$level$athletes,$5A6$repeBBons$of$full$loops$is$sufficient.$Last$2$runs$should$be$
upslope$sprints$and$downslope$cool$downs.$
Exercise
Intensity
WarmAUp:$ jogging$ on$ sloped$ hill,$ 5A6$roundss
60A80$m$circle$
Stretching;$ You$ must$ give$ the$ maxiA 3A4$min
mum$ amplitude$ to$ the$ main$ muscle$
groups.$ As$ a$ rule$ stretching$ starts$
from$ the$ topAdown:$ neck,$ shoulders,$
spine,$legs.
ExplanaBon
2$ last$ circles$ athletes$ run$ with$ acceleraBon$
up$and$relaxing$run$down.$$
Increasing$ intensity$ run$ up$ can$ be$ replaced$
with$the$run$up$back$forward.$
5.2$A$Strength$Exercises$
The$ following$ exercises$ should$ be$ considered$ only$ as$ a$ guideline$ and$ supplemented$ by$ coach$
creaBve$ input$ to$ add$ variety$ to$ the$ training.$ They$ are$ designed$ purposefully$ for$ SX.$ Athlete’s$
body$ contains$ more$ than$ 640$ muscles$ and$ 360$ joints.$ $ MulBple$ systems$ are$ responsible$ for$
coordinaBon$ and$ many$ other$ organs$ like$ heart$ and$ lungs$ have$ strong$ impact$ on$ overall$
performance.$We$cover$only$those$exercises$that$are$most$helpful$in$achieving$concrete$athleBc$
g o a l s$ a n d$ l e a r n$ h o w$ t o$ r u n$ s k i$ c r o s s$ c o u r s e s$ s a f e l y$ a n d$ c o r r e c t l y.
Balance'Exercises
Intensity
Notes
Slack$line$/$stretched$rope$walking$
2A3$min
Between$ highAintensive$
exercises
Balancing$ on$ a$ sBck$ (plasBc$ poll).$ Using$ two$ legs,$ one$ leg,$ 3A4$min
across$and$along$the$sBck.$With$closed$eyes
Control$ acBve$ work$ of$
hands$while$balancing
Walking$on$steeples
D i s t a n c e$ b e t w e e n$
steeples$should$very
2A3$Bmes
Exercises$on$a$sloped$beam;$downhill$tuck,$balancing$on$one$ 3A5$min
leg,$jump$up$on$one$leg,$side$jumps.
Control$ correct$ back$
and$hands$posiBon$
Jumps$ on$ trampoline.$ Jumps$ in$ basic$ posiBon.$ Pulling$ knees$ 30A60$sec.$3A Control$ width$ of$ legs$
up$to$chest$and$fixing$their$posiBon$in$the$air$
4$sets.
and$hands$posiBon
Jumps$over$on$expanding$supports$
2A3$sets.
$ Control$ correct$ back$
and$hands$posiBon
Leg'Exercises'
Running$uphill.$15A25$degrees
13A15$sec.$2A Top$ speed.$ Slowly$ reA
3$Bmes
turn.
Jumping$down$Bre$stairs$in$basic$posiBon$
1 A 2$ B m e s$ Control$ width$ of$ legs$
a l o n g$ a l l$ and$hands$posiBon
length$
Jumping$down$Bre$stairs,$skipping$one$step,$in$basic$posiBon
1 A 2$ B m e s$ Control$ width$ of$ legs$
a l o n g$ a l l$ and$hands$posiBon.
length
Jumping$down$Bre$stairs$on$lea$leg
1 A 2$ B m e s$ Control$ width$ of$ legs$
a l o n g$ a l l$ and$hands$posiBon
length
Jumping$down$Bre$
$stairs$on$right$leg
1 A 2$ B m e s$ Control$ width$ of$ legs$
a l o n g$ a l l$ and$hands$posiBon
length
Run$up$Bre$stairs$stepping$on$every$step
1A2
Top$speed
Run$up$Bre$stairs$skipping$steps$randomly$
1A2
Top$speed
Jumping$up$Bre$stairs$on$two$legs$
1A2
Top$speed
Jumping$up$Bre$stairs$on$one$leg
0,5$–$1.
Top$speed
Run$slalomAstyle$on$mulBApurpose$track
1A2
Can$gamify$as$“catch”
Jumping$over$Bres$mulBApurpose$(MP)$track
1A2
Top$speed
Jumping$over$Bres$on$one$leg,$MP$track
1
Running$on$Bre$tops,$MP$track$$
1
Jumping$Bre$tops$pm$both$legs
1
Jumping$Bre$tops$pm$one$legs
1
Jumping$over$steeples$on$both$legs
$1A2
$Steeples$spread$at$varA
ious$ distances$ and$
heights.$ Control$ hands$
posiBon.
Jumping$over$steeples$on$one$leg
$1A2
$ Steeples$ lineup$ in$ a$
curved$ line.$ Control$
hands$posiBon.
Jumping$across$steeples$on$both$legs
1A2
Control$ leg$ spread$ disA
tance
Steping$up$on$the$raised$plavorm$with$one$leg
15A20
Control$ back$ angle$ and$
posiBon
jumping$onto$the$raised$plavorm
15A20
Control$ back$ angle$ and$
posiBon
One$leg$jump$with$switching$legs$in$between
2A30
Running$uphill$backwards
20$sec.
Gamify$ uphill$ challenge,$ split$ on$ teams$ and$ race$ on$ 4A6$starts
combinaBon$of$exercises$$
5$ athletes$ per$ team,$ all$
exercises$ done$ uphill,$
d o w n h i l l$ u s e d$ f o r$
cooldown$
Skipping$rope
20$sec
Top$speed
20$sec
Max$speed
Arms'Exercises
Puhups,$both$arms
Pushups$from$raised$plavorm
20$sec.
Max$speed
Pullups$on$the$horizontal$bar
1A2$reps.
UnBl$giveAup
Resistance$band$sprints$starts
15A20$reps.
Extended$length$
Pushups$on$parallel$bars
15A20$sec.
Max$speed
“gorki”$exercise
30$sec.
Max$speed
leg$raises$hanging$on$parallel$bars
10A15$reps.
Max$speed
leg$raises$hanging$on$horizontal$par
10A16$reps.
Max$speed
Jumping$on$top$of$the$tall$plavorm$60A80sm.
5A8$reps.
Use$shin$guards
Jumping$over$crossedAplaced$steeples
10A12$reps.
Max$hight$steepls
Jack$knifes
10A15$reps.
As$fast$as$possible
crossAboddy$crunches$
16A20$reps.
Reach$elbow$to$knee
Core'exercises
For$Yellow$level$keep$strength$to$technical$exercise$raBo$around$1:3$
Top$priority$for$athletes$at$this$level$is$development$of$substanBal$skiing$skills.$$$
Technical training on rollerblades
This$secBon$contains$the$unique$system$of$SX$athletes$training$and$is$also$a$great$
supplement$for$ski$races$training.$The$biggest$advantage$of$the$rollerblades$is$that$
they$offer$a$great$plavorm$for$training$skiing$technique,$loading$leg$muscles$with$
excepBonally$similar$forces.$Rollerblades$ski$cross$training$allow$pracBcing$simple$
turns,$ body$ posiBon$ and$ more$ complex$ features$ and$ obstacles.$ Well$ performed$
rollerblade$training$can$nearly$match$the$effecBveness$of$an$onslope$ski$training.$$$
Ensure$ full$ leg$ and$ upper$ body$ protecBon.$ Use$ shin,$ knee,$ elbow,$ wrist$ guards,$
spine$ protecBon$ and,$ of$ course,$ helmet.$ Preferable$ clothing$ should$ have$ long$
sleeves$in$order$to$avoid$scratches$from$falling$on$hard$surface.$Good$opBon$is$full$
motocross$ jackets.$ Ski$ sBcks$ should$ be$ 5A7$ cm$ longer$ for$ summer,$ compared$ to$
one$ used$ in$ winter.$ The$ most$ important$ piece$ of$ the$ equipment$ is$ rollerblades.$
Choose$ street$ rollerblades$ with$ wheels$ not$ exceeding$ 86$ mm$ and$ firmest$ boots$
you$can$find.$
All$training$sessions$both$winter$and$summer$should$start$with$the$warmAup.$You$
may$use$following$warmup$example$as$your$base$and$modify$it$to$leverage$local$
condiBons$and$creaBve$coaching.$$
Moving$ around$ on$ the$ wide$ area.$ $ Few$ circles,$ 100A150$ m$ in$ diameter.$ Athletes$
increase$their$speed$with$every$circle$approaching$maximum$skaBng$speed.$Aaer$
first$athlete$finishes$set$umber$of$circles,$rest$of$the$team$stops$and$switch$their$to$
stretching.$ $ Stretching$ for$ technical$ training$ is$ idenBcal$ to$ the$ stretching$ in$
strength$ training.$ You$ need$ to$ apply$ highest$ amplitude$ of$ movement$ for$ main$
acBve$muscle$groups.$As$usual$stretching$starts$from$a$neck$and$follows$the$rest$of$
the$body$topAtoAborom.$
Remember$that$primary$purpose$of$the$Yellow$Level$is$to$build$strong$foundaBon$
for$ the$ future$ development$ of$ the$ athlete.$ Correct$ main$ stand$ and$ correct$ work$
with$features$should$receive$great$arenBon.$
Main'stand.''
Food$spread$width$depends$on$the$width$of$the$hips$and$shoulders.$Spine$posiBon$
must$accommodate$high$verBcal$load.$Knees$should$be$bent$just$enough$to$allow$
jumping$ out$ slightly,$ without$ necessity$ of$ a$ deeper$ squad.$ Hands$ are$ located$ in$
the$most$opBmal$posiBon$for$lateral$and$frontal$balance.$The$center$of$gravity$is$
right$above$the$toes.$
$
Best$way$to$test$for$the$correct$width$between$legs:$
Find$horizontal$surface$and$task$athlete$to$jump$out$from$the$deep$squat$7$Bmes$
in$the$row.$Aaer$5th$repeBBon,$he$will$naturally$have$legs$posiBoned$at$the$most$
opBmal$ width$ apart.$ Instruct$ athlete$ to$ remember$ the$ posiBon$ and$ repeat$
exercise$unBl$correct$stance$is$recorded$into$muscle$memory.$
$
ERROR:$Pressure$on$back$of$the$foo,$shoulders$lowered.$
$
Basic$error:$elbows$lowered,$hunched$back.$knees$bent$inward/outward$
$
Exercise'
Intensity
Explaina:ons
Downhill$run,$small$slope,$keeping$inside$of$ 2A3$runs$
the$‘invisible$fence’
20m,$5A6$
jumps
Control$of$main$poA
siBon
Downhill$run,$downhill$(speed)$tuck
2A3$runs$
20m,$5A6$
jumps
Control$of$main$poA
siBon
Main$posiBon$run,$jumping$over$taped$cross$ 2A3$runs$
lines$on$both$legs
20m,$5A6$
jumps
Control$of$main$poA
siBon
Main$posiBon$run,$jumping$over$taped$cross$ 2A3$runs$
lines$on$one$leg
20m,$5A6$
jumps
Control$of$main$poA
siBon
Main$posiBon$run,$jumping$over$taped$cross$ 2A3$runs$
lines$$on$both$legs$with$hand$clap
20m,$5A6$
jumps
Control$of$main$poA
siBon
Main$posiBon$run,$jumping$over$taped$cross$ 2A3$runs$
lines$on$both$legs,$spinning$ski$pole$in$front 20m,$5A6$
jumps
Control$of$main$poA
siBon
Main$posiBon$run,$jumping$over$taped$cross$ 2A3$runs$
lines$holding$poles$poinBng$up$A$“window”
20m,$5A6$
jumps
Control$of$main$poA
siBon
$
Main$posiBon$run,$jumping$over$taped$cross$ 2A3$runs$
lines$with$hands$pushing$knees$
20m,$5A6$
jumps
Control$of$main$poA
siBon
Main$posiBon$run,$jumping$over$taped$cross$ 2A3$runs$
lines,$hands$folded$in$front
20m,$5A6$
jumps
Control$of$main$poA
siBon
Main$posiBon$run,$jumping$over$taped$cross$ 2A3$runs$
lines$on$one$leg,$spinning$pole$in$front
20m,$5A6$
jumps
Control$of$main$poA
siBon
Main$posiBon$run,$jumping$over$taped$cross$ 2A3$runs$
lines$on$one$foot,$holding$poles$up$in$“winA 20m,$5A6$
dow”$posiBon
jumps
Control$of$main$poA
siBon
Cones'and'slalom'course'exercises
Running'start'5>6m
Main$posiBon,$stepping$over$cones
2A3$Bmes,$
20m
Control$of$main$poA
siBon
Main$posiBon,$riding$around$cones$to$follow$ 2A3$Bmes,$
20m
number$8$parern$$$
Control$of$main$poA
siBon
$$$$$$$$$$$$$
Slalom$course$runs,$no$poles.$Returning$in$a$ 5A6$turns
straight$line
4A5$athletes$per$
team,$focus$on$
speed
Slalom$course$runs,$no$poles$but$holding$obA 5A6$turns
jects$ like$ hoolahoops$ or$ rubber$ balls.$ ReA
turning$in$a$straight$line
4A5$athletes$per$
team,$focus$on$
speed
Using'slalom'poles'on'a'flat'surface.'Gates'
set'for'GS'course'training
Falling'slalom'gate'
poles
Main$ posiBon,$ wide$ turns,$ hands$ in$ 10A20$turns
“window”$posiBon
Control$main$posiA
Bon
Main$ posiBon,$ wide$ turns,$ hands$ in$ 10A20$turns
“window”$posiBon
Control$posiBon$of$
the$poles
“Superman”$exercise
10A20$turns
Control$hands$posiA
Bon
Hands$on$knees,$speed$posiBon$$
10A20$turns
Control$hands$posiA
Bon$
Downhill$tuck$
10A20$turns
Control$of$the$
stance
Full$course$on$one$leg
10A20$turns
CoordinaBon$
exercise
Slope'exercises,'no'course,'free'turns
2$runs$for$
each$exercise
“Superman”$exercise$
control$shoulder$
posiBon
“Window”$exercise
Control$straight$
back$posiBon
“Propeller”$exercise
Control$straight$
back$posiBon
“HandsAonAknees”$ exercise,$ pushing$ on$ the$
outside$knee$in$every$turn
Control$ hands$ posiA
Bon
“Touch$the$heal”$exercise
Control$shoulder$
posiBon$in$relaBon$
to$the$moving$diA
recBon$
“Hammer”$exercise
Dynamics$of$applyA
ing$force$to$the$
outside$leg
"window"$ exercise,$ running$ full$ course$ on$
one$leg
Balancing$and$back$
posiBon
Turns$on$the$outside$leg
changing$legs$at$the$
end$of$every$turn
“fists$between$knees”$exercise
Control$distance$
between$legs
Exercises'with'high'start
2>3runs,'15>
20'gates
Using'falling'gates
Slalom$ run$ in$ main$ posiBon,$ every$ other$
gate.$Distance$between$gates$A$3m$
Control$indepenA
dent$movement$of$
each$leg
Slalom$ run$ in$ downhill$ tuck,$ every$ other$
gate.$Distance$between$gates$A$3m$
Control$indepenA
dent$movement$of$
each$leg
Slalom$run$in$main$posiBon,$hands$in$“winA
dow”$ posiBon,$ every$ other$ gate.$ Distance$
between$gates$A$3m
Control$indepenA
dent$movement$of$
each$leg
Slalom$run$in$main$posiBon,$every$gate.$DisA
tance$between$gates$A$3m
Control$indepenA
dent$movement$of$
each$leg
Slalom$ run$ in$ main$ posiBon,$ hands$ on$
knees,$ every$ other$ gate.$ Distance$ between$
gates$A$3m
Control$indepenA
dent$movement$of$
each$leg
Slalom$run$in$main$posiBon,$hands$in$“winA
dow”$ posiBon,$ every$ gate.$ Distance$ beA
tween$gates$A$3m
Control$indepenA
dent$movement$of$
each$leg
Slalom$ run$ in$ main$ posiBon$ on$ one$ leg,$
every$gate.$Distance$between$gates$A$3m
Control$indepenA
dent$movement$of$
each$leg
Slalom$ run$ in$ main$ posiBon$ on$ one$ leg,$
hands$in$“window”$posiBon,$every$gate.$DisA
tance$between$gates$A$3m
Control$indepenA
dent$movement$of$
each$leg
Slalom$ run$ in$ main$ posiBon$ on$ outside$ leg$
(changing$ leg$ aaer$ every$ turn),$ hands$ in$
“window”$posiBon,$every$gate.$Distance$beA
tween$gates$A$3m
Control$indepenA
dent$movement$of$
each$leg
Slalom$ run$ in$ main$ posiBon,$ hands$ moving$$
1A2A3A4$ “Macarena”,$ every$ gate.$ Distance$
between$gates$A$3m$
Control$indepenA
dent$movement$of$
each$leg
$
Jumping' over' skipping' ropes' laid' across'' 20>25'me>
the'track
ters'stretch
From'high'start
Jumping$ over$ skipping$ ropes,$ 4A5$ meters$ 4A6$jumps
apart
Control$distance$
between$feet
Jumping$over$skipping$ropes$on$one$leg,$4A5$ 4A6$jumps
meters$apart
Control$distance$
between$feet,$back$
and$arms$posiBon
Jumping$ over$ skipping$ ropes,$ hands$ on$ 4A6$jumps
knees,$4A5$meters$apart
Controll$distance$
between$feet
Jumping$ over$ skipping$ ropes,$ hands$ in$ 4A6$jumps
“window”$posiBon,$4A5$meters$apart
Control$distance$
between$feet,$back$
and$arms$posiBon
Jumping$ over$ skipping$ ropes,$ poles$ lay$ on$ 4A6$jumps
top$ of$ hands$ (palms$ down),$ 4A5$ meters$
apart
Control$persistent$
back$posiBon$
Increase(exercise(difficulty(by(pu3ng(two(skipping(ropes(marking(a(gap(that(has(
to(be(cleared(in(a(jump.(
Jumping'over'steeples
20>25'me>
ters'course
From'high'start
Jumping$over$steeples,$4A5$meters$apart
4A6$jumps
Control$distance$
between$feet,$back$
and$arms$posiBon
Jumping$ over$ steeples$ on$ one$ leg,$ 4A5$ meA 4A6$jumps
ters$apart
Control$distance$
between$feet,$back$
and$arms$posiBon
Jumping$over$steeples,$hands$on$knees,$4A5$ 4A6$jumps
meters$apart
Control$distance$
between$feet,$back$
and$arms$posiBon
Jumping$ over$ steeples,$ hands$ in$ “window”$ 4A6$jumps
posiBon$4A5$meters$apart
Control$distance$
between$feet,$back$
and$arms$posiBon
Jumping$ over$ steeples,$ poles$ lay$ on$ top$ of$ 4A6$jumps
hands$(palms$down),$4A5$meters$apart
Control$persistent$
back$posiBon$
Increase(exercise(difficulty(with(taller(steeples
Exercises' using' waves' obstacle,' 10' inches' 1>3'waves
tall'
Fron'high'start
Riding$ waves,$ one$ leg$ on$ the$ horizontal$
surface,$one$leg$riding$wave
Control$back$posiA
Bon
Riding$ waves,$ one$ leg$ on$ the$ horizontal$
surface,$ one$ leg$ riding$ wave,$ switching$ legs$
for$every$wave
Control$back$and$
arm$posiBon
Riding$ waves,$ one$ leg$ on$ the$ horizontal$
surface,$ one$ leg$ riding$ wave,$ switching$ legs$
for$every$wave,$hands$in$“window”$posiBon
Control$back$and$
arm$posiBon
Riding$ waves,$ one$ leg$ on$ the$ horizontal$
surface,$ one$ leg$ riding$ wave,$ switching$ legs$
for$ every$ wave,$ poles$ lay$ on$ top$ of$ hands$
(palms$down)
Control$back$and$
arm$posiBon
Riding$ waves$ in$ main$ posiBon,$ knees$
bending$ on$ wave$ climb$ and$ back$ to$ main$
posiBon$on$the$descend$
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ hands$ in$
“window”$posiBon,$knees$bending$on$wave$
climb$ and$ back$ to$ main$ posiBon$ on$ the$
descend$
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ poles$ lay$ on$
top$ of$ hands$ (palms$ down),$ knees$ bending$
on$wave$climb$and$back$to$main$posiBon$on$
the$descend$
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ knees$ bendA
ing$on$wave$climb$and$back$to$main$posiBon$
on$the$descend.$Wave$placement$shiaed$2A
4m$in$chess$parern,$6A8m$apart
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ hands$ in$
“window”$posiBon,$knees$bending$on$wave$
climb$and$back$to$main$posiBon$on$the$deA
scend.$ Wave$ placement$ shiaed$ 2A4m$ in$
chess$parern,$6A8m$apart
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ poles$ lay$ on$
top$ of$ hands$ (palms$ down),$ knees$ bending$
on$wave$climb$and$back$to$main$posiBon$on$
the$descend.$Wave$placement$shiaed$2A4m$
in$chess$parern,$6A8m$apart
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ knees$
bending$ on$ wave$ climb$ and$ back$ to$ main$
posiBon,$ applying$ force$ (pushing$ down)$ on$
the$decent$to$accelerate$$
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ hands$ in$
“window”$posiBon,$knees$bending$on$wave$
climb$ and$ back$ to$ main$ posiBon,$ applying$
force$ (pushing$ down)$ on$ the$ decent$ to$ acA
celerate$$
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ poles$ lay$ on$
top$ of$ hands$ (palms$ down),$ knees$ bending$
on$ wave$ climb$ and$ back$ to$ main$ posiBon,$
applying$ force$ (pushing$ down)$ on$ the$ deA
cent$to$accelerate$$
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ knees$ bendA
ing$ on$ wave$ climb$ and$ back$ to$ main$ posiA
Bon,$ applying$ force$ (pushing$ down)$ on$ the$
decent$to$accelerate.$Wave$placement$shiaA
ed$2A4m$in$chess$parern,$6A8m$apart
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ hands$ in$
“window”$posiBon,$knees$bending$on$wave$
climb$ and$ back$ to$ main$ posiBon,$ applying$
force$ (pushing$ down)$ on$ the$ decent$ to$ acA
celerate.$ Wave$ placement$ shiaed$ 2A4m$ in$
chess$parern,$6A8m$apart
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Riding$ waves$ in$ main$ posiBon,$ poles$ lay$ on$
top$ of$ hands$ (palms$ down),$ knees$ bending$
on$ wave$ climb$ and$ back$ to$ main$ posiBon,$
applying$ force$ (pushing$ down)$ on$ the$ deA
cent$ to$ accelerate.$ Wave$ placement$ shiaed$
2A4m$in$chess$parern,$6A8m$apart
Control$back$posiA
Bon$and$persistent$
verBcal$head$posiA
Bon
Increase( exercise( difficulty( by( introducing( taller( wave( obstacles( and( combining(
serious(wave(heights(on(the(course
!
!
SUMMER'PROGRAM'TESTING.'
!
Testing'is!important!tool!for!raising!of!physical!preparation!of!athletes.!Test!
results!in!itself!are!only!the!index!for!the!!trainer!'!on!what!it!is!necessary!to!
work! more! carefully.! Processing! of! the! tests! material! ! has! to! follow! each!
testing.!Otherwise!tests!is!only!the!report!on!the!current!achievements.!
!
Below!are!given!approximate!tables!of!tests.!All!indicators!anyway!belong!to!actions!
of! a! ski! Crossman! on! the! route.! So! ! the! time! interval! is! established! around! 60!
seconds.!
Exercise.!Time'60!seconds.!!!!
1!try!
2!try!
Best!try!
standing!long'jump!
!
!
!
Standing!High!jump.!
!
!
!
Pulling!up!on!a!crossbeam.!Max.!
!
!
Pushuping!on!parallel!bars.!
!
!
Jump!rope!forward!in!1!minute.!
!
!
Jump!rope!back!in!1!minute.!
!
!
Exercise!«hill»!in!1!minute.!
!
!
Steps!on!60!cm!in!1!minute.!
Left!!
Rite!!
!
!
!
!
!
1.1.'Analysis'of'results'
We!must!!do!tests!!at!least!1!time!each!2!months.!It!can!!help!coaches!to!understand!
dynamics! of! development! of! athletes.! For! acceleration! of! carrying! out! tests! it! is!
possible!to!divide!athletes!on!pairs,!for!carrying!out!calculations!of!results.!
High!jumps!and!length!jumps!speak!about!quality!of!explosive!force.!Their!results!
compare!with!pressure!force!on!a!ski!at!the!end!of!turn.!This!indicator!is!one!of!the!
main!in!alpine!skiing.!
Pulling’s! up! on! a! crossbeam! and! pushups! on! the! parallels! bars! speak! about! the!
potential!of!ski!Crossman!on!the!start!gate.!Starting!acceleration!in!ski!cross!is!very!
important!point.!
Speed! on! a! jump! rope! speaks! about! high'speed! coordination! and! work! of! a!
vestibular!system!.!Practically!this!indicator!is!very!important!for!understanding!of!
speed!of!decision'making!by!the!athlete!on!the!course.!
Test!"hill"!speaks!about!readiness!of!abdominal!muscles!of!the!athlete!which!work!
at!the!time!of!processing!of!all!terrain!features!of!ski!cross.!!
!These! muscles! perform! the! main! work! when! athlete! riding! on! the! rollers! and!
jumps.!
Steps!on!a!box!is!shown!as!far!as!the!athlete!is!ready!to!!work!when!he!descents!
from!rollers.!!
!We!can!correct!training!process,!having!carried!out!the!comparative!!analysis.'
!