Finding on the slope is fraught with a whole number of troubles for an unprepared person - from pain in muscles and exacerbation of chronic diseases in the conditions of highlands to breaks of bundles and fractures. To sense yourself the king of the mountain and avoid injury, bad well-being and disappointment, it is worth thinking about how your ski season will be. Helie-ski on Kamchatka? Riding in the weekend from the hills near Moscow? Or, maybe all the same Alps (oh no! Again! Only not this!)? Each option assumes its features of preparation: Let's say, the freerider will drag jumps with a group, and the slalomist is the power exercises. But there are general recommendations. GQ interviewed sports doctors rehabilitors, coaches and instructors and compiled a program for an average amateur skier, who does not seek records, but wants to enjoy riding.
Experts converge in one: the preparatory complex should include squats, slopes, stretching exercises and balance. By performing complexes of "ski" exercises, it is not necessary to abandon the usual sessions of cyclic sports: fast walking, running, swimming, riding by bicycle. If you have lap your knees or footsteps, running when preparing for the new season should be excluded. And better, not postponing, consult a doctor.
Getting Started training, think about proper nutrition (if you have not yet thought). Synthesis of muscle synthesis will help the protein - his daily rate recommended by the usual person should be increased twice. About carbohydrates, too, should not forget - especially about complex. Both the amateur ski can receive from food. Just do not forget to control the amount of fats: there is no need to increase their volume. Protein mixes - the lot of professionals. The same applies to polyvitamins and mineral complexes. According to sports doctors, with a balanced diet they are not needed.
Exercises at home or in the hall is good, but you can go further. We are not about the Alpine glaciers or resorts of South America, but about what is at hand.
You can go down the virtual track on the simulator at least half an hour without stopping. And no beginners under the legs. But without an instructor, it is better not to try: there is a danger to get injured.
Since 2003, mountain ski lovers can prepare for the season long before the first snow - at the SkyTechSport simulator developed by Russian scientists. This simulator plus the screen on which the moving path is displayed. The undoubted advantage of the simulator is that the muscles involved in skating are working on it, and muscle memory is formed. If you don't fit at home, you have to go to the training center. The largest of them - in Moscow, Munich and California; There is a smaller in St. Petersburg, Khabarovsk, Volgograd and in many cities around the world. The work is going on, by itself, under the guidance of the instructor.
Speech, for example, about "Snezh.kom" in the Moscow region Krasnogorsk. The length of the main descent is 365 m, the width is up to 65 meters. There is a separate training slope (54 meters), snowboard park, lifts and rapids. The air temperature is from -5 to -7 0s, sometimes snowing occurs. And all this under the roof and in any weather. But even the regulars of the Krasnogorsk "Pipe" should be carefully extinguished on a large slope: other quality of snow and height difference can significantly complicate the first descents.
The best way to strengthen the knee joints is correctly performed squats. Send three times a day for at least 30 times for each approach. In no case should not concern the pellets. Bend your knees not more than at an angle of 900, you will drag the knees strictly over the foot. Do not narrow. The squats are best done in the main rod stand: legs on the width of the shoulders, slightly bent, the body is served forward. Classic squats can be alternating with light, spring semi-trades.
Spring slopes left and right (for imitation of body motion during ordering) are performed strictly in one plane - without deviating the body forward or backward. You should not forget about the slopes ahead: they can be performed, touching the floor with the fingers, you can also use weighting. As a cargo, take a dumbbell or a bottle of water. Keep the load with two hands at the chest level. Maximum weight - 2 kg. The back is important to keep straight, knees - not bend.
Pull one leg back by making a swallow. Keep your head on the same line with the torso, look down. Hold your equilibrium one minute, watching the work in the work the knee and ankle joints. Repeat on the other legs.
The golden time comes for lovers of skiing, but before you go on the snow-covered slopes, you need to prepare muscles. A special set of exercises that can be performed at home or in the gym will help strengthen the body and do without injury and pain in the muscles after riding.
Like any sport, skiing or snowboarding involves certain muscle groups. During training, it is important to strengthen the muscles of legs and arms, the press, prepare bundles in the ankle joint and develop balance.
The exercise complex will take from 15 to 30 minutes, depending on the number of approaches, so there will be no time to prepare, most importantly, to train daily. By the way, at the end of the season, you can not stop training - the exercises will be useful and throughout the year.
To prepare legs to loads, all winter sports lovers can offer a set of exercises to choose from. Skiers It is important to strengthen the inner and outer surface of the hip, as this will help them hold the legs in the right position and quickly master the descent technique.
This is a simple exercise that warms the bundles and muscles. From direct position climb on socks, making breathe, and squat, not falling on the entire foot. From the squat with exhalation at the same time lower heels on the floor and climb.
It is important to feel how the fingers of the legs work. Newbies in skiing often occurs a mistake - they press fingers in shoes. If you pay attention to the work of your fingers, during the riding stop will be in the right position.
In addition, the lifts on socks and speed stop help to strengthen the bundles of the ankle joint and avoid injury.
Do deep squats, during which the knees turn first to the right, and then left. During the exercise of the foot, the positions do not change, and the hands turn in the direction opposite to the knees.
You can also perform this exercise differently: first to make squats, and only then expand your knees to the right, then return them to its original position and straighten up. To complicate the exercise, you can perform it with swelling: squatting, turning the knees with the junction to the right, then with the downstream left, straighten up.
Exercise is performed 4-8 times.
Sat on one leg, the second straightened forward. You can at the same time hold onto the back of the chair. It is important not to tear off the heel from the floor, stand on the full foot.
To train the thigh muscles, walking with a high raising knees, running on the spot, climbing the chair.
Take the suspension position and hold it for 30-45 seconds.
You can diversify the exercise with sweeps in a deep quench. 10-20 submits in the critic, 30 seconds of static poses. This exercise can be performed by several approaches as you can.
During the descents, the hands are practically not involved, but when you need to go between the descents, wearing skis and snowboard with you, you can overvolt the untrained muscles. In addition, on some descents there were still bugel lifts, from which there is also a load on hand.
To strengthen the muscles, different pushups are suitable, for example, on a chair: one hand is on the back of the chair, the other is on the seat. Exercise is performed in two approaches 10-20 times. Exercises for hands and chest can be supplemented with push-ups in a wide and narrow stop (on biceps and triceps), reverse pushups (on the stool with the back).
During the descents, the special burden falls on the spine, so it is important to strengthen the press and back. In addition, a good press helps to hold balance.
One of the simplest exercises for the back is the lifting of the body, lying on the stomach. Twisting, climbing legs with hold at the top and other standard exercises on the press are suitable for the press.
Familiar from childhood Exercise "Swallow" is great for the development of equilibrium. You are standing on one leg, keep your body and head parallel to the floor, the look is directed to the floor. You can complicate an exercise by beating the supporting leg and keeping the body in such a position. Performance time - 60 seconds or more.
In addition to equilibrium, this exercise helps to develop ankle joint and knees.
For the development of flexibility, the following exercises will fit:
1. "Birch" with breeding legs. Lying on the back, raise your legs and the body perpendicular to the floor, start the legs on, behind your head, dive them and fix in that position for a few seconds. Then, reduce together and lower the body to the floor.
2. Sit on the floor with legs stretched forward, tilting the body ahead, holding your knees with straight, head touching your knees, hands - fingers.
There will be no superfluous and other stretching exercises.
It is very important before performing the muscles. During the warm-up, all exercises are performed smoothly, without sharp movements, slowly straining muscles.
Do not chase behind the number of approaches and remember that your goal is: to prepare for the season, and not to put a record in the number of pushups or squats.
In a good way, it is worth starting to engage in a few weeks before skiing, but if you missed a moment, you can start at least three days before the trip. In any case, it will be better than arriving at the descent at all unprepared.
Training in the summer period (parts 1 and 2)
Many newbies believe that the main events in the life of the skier begin with the day when snow falls.
However, it is not.
Reading the chapter about training, you probably understood that it is planned for a whole year. Modern skiers, as well as representatives of other sports, are trained all year round. This allows them to achieve high results on the ski.
Not so long ago, the skiers almost did not train. They were engaged in other sports, or rested. And Finns and Norwegians, for example, worked on logging, where heavy physical work helped develop physical qualities to the skier, prepared for the season. But the competition was growing on the ski car, the skiers' skiers grew, and there was not enough simple physical work in the summer. Now summer training skiers pay no less attention than winter.
If you are interested in skiing, then you should also train and in spring, and in summer, and in the fall. Otherwise, every next winter will have to start all over again.
When drawing up a plan of classes on the summer holidays for help from school teacher. Good knowing your opportunities, he will pick up the exercises you need, will advise what qualities you need to "pull up" over the summer.
During the summer holidays, try to perform tasks that will help you save the training.
Task first - develop overall endurance
Endurance in the summer is best to develop long exercises: running, walking, swimming, cycling, games. Main remedy - Running. The guys are 11-12 years old in one training session you can run to 4 km, 13-14 years old - up to 8 km, 15-16 years old - up to 12 km. The ramp of the run should not be high. It is necessary to regulate it in the same way as in the winter, according to the pulse.
In the first training, the pulse should not be above 140 shots per minute. Run best on forest paths, fields, in the park, on the hills, the sandy beach.
The ramp of the run and its duration should be increased gradually. If you're by the end of the summer you will easily withstand one and a half hours of rough terrain, means you have been well prepared for winter lessons.
Do not forget about accelerations. Well, if you can run long. But even the best run for a long time, and quickly.
It is notable to prepare yourself for the "torn" rhythm of the run, i.e. with shift speeds. True, it should not be fascinated by acceleration.
Perfectly develops the filament of rowing - it strengthens the muscles of the legs, hands and especially the back. We strongly recommend entering water with steering. Well, and say that the guys who do not know how to swim, is strictly prohibited to sit in a boat, probably too.
One or two workouts on the water per week is quite enough. Distance for boating boats - 4-5 km.
Long rowing - the occupation is rather tedious, so before and after it you can play football or basketball. The game will help remove fatigue.
Another means of endurance development is intensive walking in rough terrain. Fast walking of a wide step-down step trains muscles, cardiovascular system, breathing. Walking can be combined with running and jumping.
Summer more float. Do not swim away, it is better to die out the distance of 50-100 m on the shore, put noticeable viscosity and float from one vest to another. Consider how many meters we will swim without rest. The best skier training is a long-term calm swimming.
At the end of the summer, you can check your strength by sailing a distance for a while. According to the standards of the school program, it is necessary to sail 50 m without taking into account or taking into account it: for girls - for 1 min - 1 min 30 seconds, for boys - 50 seconds - 1 min 20 seconds.
For training you can use and ride a bike. However, not all skating will benefit the athlete. If you, having drove 100-200 m, stopped talking to friends, and then, riding a little more, stopped or drove or went barely twisted the pedal, then your endurance will not rise from this. Bicycle ride becomes training only with the condition if it is continuous and lasting - at least 15-20 minutes at rough terrain or 30-40 minutes on the asphalt road in a good pace.
Task Second - Develop yourself comprehensively
The speed, strength, dexterity, the ability to maintain balance and flexibility are very well developing in sports and moving games. Wherever you are in the summer holidays, you can find peers everywhere to play various games. In addition to physical qualities, games help raise the will to victory, resourcefulness, determination, courage, collectivism.
Games for training can be chosen so that they develop the necessary qualities. The load is easy to regulate the pace of the game, duration and conditions. The faster the pace of the game, the more it should be shorter.
The game needs to be able to finish on time. A continuous football game in the yard does not train for several hours, and overwork the body. The training game should occupy no more than 30-40 minutes. Turn on it into the training session no more than 2 times a week. Playing such as basketball, football, handball, "salts", "cutting", running rugs, running with run, develop speed, dexterity, coordination of movements; games with resistance (for example, rugby), with tightening, jumps with jumps - power; Games "Lapta", "Teach from the Circle", "Salki" - dexterity.
In addition, exercises can be performed for the development of speed and dexterity:
Running on short distances - 30-40 m with a maximum speed - 4-5 times.
Long jumps, many-scope, jumping through obstacles, with the delivery of trees branches - 10-15 jumps.
After performing a series of exercises, you can repeat it, rested 4-6 minutes. You can check the development of speed by running 30 m with the go and comparing the result with the previously shown.
Dexterity helps to develop various acrobatic exercises that need to be performed on the grass or on the sand, - bitch, jumping, rotation, coups, as well as gymnastic exercises on a log, crossbar, bars.
The ability to keep the balance is needed by a skier to maintain stability when sliding, descents, turns. You can train this ability to exercise on a narrow high support (log, rail). Moving on her or standing on one leg, you need to perform movements with hands and torso, jumping, mahs. Such exercises can be included in training and alternate them with exercises for strength and technique.
Flexibility is developing with exercises with a gradually increasing amplitude (wretch) of movement. The most simple exercises on flexibility - tilts back and forth, without bending legs in the knees, sloping to the side, Mahi straight foot forward-up, to the side, back (reference foot straight), shaking and turns in deep lunge, half-stick and twine, bending Back, Bridge, Turning the body to the side, the rotation of the body, mahs and jerks with straight hands up, on the sides, turning hands forward and backward. Exercises can be made from various source positions - standing, sitting, lying. These exercises do not require a large voltage, they need to repeat at least 15-20 times, trying to increase the scope of the movement. Perform them better in charging and at the end of the workout.
Special attention should be paid to the development of force. The power of skiers is developing with exercises on gymnastic shells (bars, rings), jumps, multi-skins.
Exercises for the development of strength and power stamina a lot. Of these, it is necessary to choose those that would develop all muscle groups. Here is an exemplary set of exercises for strength and powerful endurance:
Flexing and extension of hands in the stop lying or in the stop on the bench.
Bending back standing (get the heel palms) - tilt forward and down.
Tightening on the crossbar or on a tree branch.
Change of legs in lunge jump.
From the stop lying focusing squeezing with both legs.
Lifting straight legs in Wiste on the crossbar.
Sat on one leg ("gun").
Turns and rotation of the body.
From the squat or semi-man jumping up.
From the position lying lifting the body, legs, legs and torso together.
Exercises need to be repeated at least 10 times, the number of repetitions from the week to the week to increase by three or five. The complex may consist of a smaller amount of exercises, and it is necessary to perform it differently: for example, exercises 1, 4, 5, 9 and 10 with maximum speed for 20-30 seconds, with rest between exercises up to 1 minute. Perform a complex from 1 to 5 times, i.e. Series. Rest between the series - 2 minutes.
11-12-year-old schoolchildren must be performed by one or two series, each exercise for 20 seconds, 13-14-year-olds - two or three series, 15-17- year old from two episodes and to top of September, bring to four. Exercise time exercises increases (from 30 seconds to 1 minute).
You can use such a complex:
Figure 70.
Tilt back and forth, sitting on a bench face to a partner who keeps you behind his feet. Repeat 10-12 times (Fig. 71).
Fig 71.
Circular movements of legs lying on the back. The partner holds you by the shoulders. Repeat 8-10 times.
You can include in training and exercises on the bars and rings.
On the bars (Fig. 72):
In the arms, movement forward and backward with alternate or simultaneous interception with hands.
In the stop on the hands of flexion and extension of hands.
In the end of the hands flexing hands on the wave ahead and extension on Mahey back, then extension on the wave ahead and flexion on Mahey back. This exercise is not easy, and if you are able to fulfill it, you can be sure of your strength and dexterity.
Fig 72.
On the rings (Fig. 73):
Tightening on your arms.
Raising and slow down legs in Wiste.
From Visa by force, go to the emphasis. This is also a complicated exercise that requires considerable physical strength and good gymnastic skills.
Fig 73.
11-12-year-old guys repeat these exercises 3-4 times. Those who older - 5-6 times. You can make 2-3 approaches to each projectile.
Jumping and multi-skins are very well developing leg muscles, produce the necessary skier the power of repulsion. Most often skiers use such leaping exercises:
Racing on one leg (Fig. 74).
Fig 74.
Multiple bumps on foot with strong and fast repulsion and flight (Fig. 75).
Figure 75.
Alternating jumps with jumps (for example, three jumps and two jumps).
Jumping forward from the squat or semi-man on both legs (Fig. 76).
Fig 76.
Jumping forward from the semi-man on one leg with the prefix when landing (Fig. 77).
Fig 77.
You can install the number of jumps that need to be performed in training (for example, 10 jumps of each species), or a certain distance that is overcome by jumping (for example, 30 m or to refusal). Alternate such tasks in class.
In 11-12 years old, it is possible to start with overcoming the length of the segment 10 m long and repeat it 2-3 times during the class. By autumn, the length of the segment can be brought to 30-40 m.
13-14-year-old guys should freely overcome in exercises 2 and 3 to 80 m, and 16-17-year-olds - up to 100 m.
Perform jumps better on soft soil (grass, needle, sawdust, cheese sand). Increase the number of jumps need to be gradually to avoid injuries.
Power preparedness You can check the control exercises once a month, for example, pressing in the stop (for the maximum possible number of times), pulling up on the crossbar, triple or five jump from the place to the result, jumping up from the semi-man (by number of times), lifting the body (on The number of times in 30 seconds). Results write down in the diary and compare with those that had earlier.
Check your physical fitness using the school program standards.
| Standards | Boys | Girls |
| Running 30 m with the go | ||
| 10.6-11.5 seconds |
||
| Running 2 km at a weak pace (pulse - 130-140 Ud / min) | ||
| Long jump | ||
| Tightening | ||
| Flexion and extension of hands on a gymnastic bench |
Task third - Mix the technique of movement on skis
In the summer, it is possible to master the basics of ski techniques using simulation exercises. Imitation exercises and imitation of ski moves are exercises without skis, copying individual elements (parts) of the ski stock or the progress in general.
Why do these exercises need? Why do you need to exercise in ski stroke in summer? Having mastered these exercises, worked until the automatism of the movement, similar to the movement on skis, you are much easier to master the ski stocks on the snow. The imitation helps much faster to master the ski equipment technique. The simulation exercises can be worked out by landing the skier, the movement of hands in alternate and simultaneous moves (in place and when walking), movement of the legs in the alternately duplex progress, the coordination of the movements of the hands and legs in place and in motion, coordinating the movements of the hands and legs when braking and turning and turning and turning T.P.
Simulation exercises include each training session. Take the 10-15 minutes to them at the beginning or at the end of the workout.
Exercises that imitate individual elements of ski moves, much, but most often the skiers use the following (Fig. 78):
In the landing position skier jumping or swelling on a slightly bent legs.
In the position of landing the skier, turning on hand, as in an alternately duplex.
Imitation of an alternate two-star move. Standing on one leg in a position of a single slip, the wave leg is straightened back, change the legs with a jump.
Imitation repulsion with a feet with a drop. From the boarding position of the skier to make a pass forward with repulsion, straightening the push foot. The repulsion is performed by the rapid extension of the push foot of the hip and knee joints. The movement is directed forward and gives the general center of gravity of the body acceleration as if to take off.
Imitation of simultaneous fearsful stroke. From a high rack, perform simultaneous movement by half-bent hands down-back with a slope of the body.
Same with a rubber shock absorber.
The same with movement with jumps ahead on both legs (with handwriting hand), slightly pushing out socks.
The same with sticks, pushing them from the support and moving forward. Any sufficiently soft soil can serve as a support for sticks, angle between the wall and floor indoors, but. On the ground the angle between the support and heavy item on it (stone, log, stump).
The exercise is performed in two ways: once (the skier is repelled from the support and returns to its original position, repeating this movement specified number of times) and repeatedly (the skier is repelled, runs forward, again repelled and runs forward all the time in one direction again).
Imitation of the simultaneous one-bar stroke in place. When removing hands ahead, the leg is given back; With the prefix of the leg, the torso leans with the simultaneous movement of semi-bent hands down-back.
Fig 78.
Each exercise is performed from a few seconds to a few minutes. The harder the exercise, the more time it will be necessary for its development. Try to clearly imagine the movement that you are going to do. If it is hardship, try to tell out loud how you are going to perform it.
From simple simulation exercises (1, 2, 3rd), gradually go to more complex (8, 9, 10th). First include no more than 2-3 simulation exercises in the occupation. When they are mastered, perform up to 5-6 in one workout.
The most useful imitation exercises in motion: step-down and jump imitation of alternate double and simultaneous moves.
Stepping imitation of an alternate double running start to learn from the usual walk with a wide step. Leave forward more straightened with acceleration. During the step-lunge, the jolly leg is completely straightened in the knee. The heel of the pushing leg as you can take off the ground as possible. Torch slope by 45-50 °. First, take a step imitation without sticks, and having mastered the technique of movement with your feet, take sticks.
Put a stick vigorously with a big tilt forward. Stick it into the ground pin back with a strong pressure.
The technique of jumping simulation of an alternate two-barker looks like that. Gradually, graduating steps, go to light jumping ahead. Rentally push the legs and hands. Jump aim parallel to the ground, less up, as if you jump over the puddle. Energetically straighten the pushing leg in the knee. Movements should resemble a sliding course in the rise (Fig. 79).
Fig 79.
Imitating the simultaneous onefly move, take ahead half-bent hands and, pushing out the right foot, take a jump, pulling forward left leg. Landing on her, tilt the torso and, imitating the repulsion of the hands, put the jogging leg (Fig. 80).
Fig 80.
Watch out the ease and speed of exercise.
The jump imitation of the alternate stroke tires more than running or movement on the rollers. That is why it is used in training carefully, starting with short segments (20-30 m), in combination with walking and running along the distance. The duration of workout with imitation in motion is usually small. For younger guys - 10-15 minutes, for older - 25-30. In this case, all the time needs to be controlled by the pulse, especially at the end of the lifts.
Your technical training will even more accelerate if parents acquire you rollers.
Currently, all skiers, ranging from members of the country's national team and ending with students in the ski branches of children and youth sports schools, in summer and in the fall about half of the training time spent in exercises on the rollers.
Skomphers help to better master the technique of skiing and prepare muscles to move on skiing in winter, develop the overall and special (ski) endurance. Frames are very reminded by scooter, but without a steering rack and steering wheel. They have a braking device that does not allow ski to roll back when pushing the foot. Skizollers are heavier skis. Learn to keep your equilibrium on them harder. Currently produced rollers for classic and skate moves (Fig. 81, a, b).
Figure 81.
The technique of movement on the rollers is the same as on skis, but errors may occur most often due to the large weight of the rods, the lack of friction of sliding and the guide skiing. Training on the rollers, you need to constantly monitor the technique of movement. Especially in fatigue.
Start the development of skiing techniques on the rollers, you need the same as on skis: from the preparatory exercises, without sticks, slowly. Monitor rental on one skid, for equilibrium. Having achieved a steady equilibrium and confidence when moving without sticks, you can proceed to work skiing.
All movements of ski moves on the rollers are also improving with the same exercises as skiing. There are the same as when moving on skis, errors. Naturally, the ways to correct them are the same. Watch again the chapter "Good technique - a high result", read about errors in the technique of moves and their correction. Find the exercise you need.
Errors so that they do not secure, it should be corrected immediately.
Ski skiing, mastered on the rollers, will be very useful when you will ski. It takes only a small refinement in winter.
To train on the rollers (after mastering them) is easier than imitating ski moves, so the duration of classes may be more.
On the rollers first spend training in weak, and later at an average pace. Closer to autumn you can move to variable training, speeding up the movement on segments of different lengths (Fig. 82).
Figure 82.
You can train on the rollers on the asphalt paths of forest parks or on the tracks closed from the car movement. In no case cannot be traveled on the rollers on the roadway of the streets and highways.
What we talked about, concerned classic moves. And now about imitation exercises for the development of the skate style. Exercises that we recommend following (Fig. 83):
The initial position is the floor. Fallen forward - to the side, substitute the flying foot under the falling torso, pushing out the supporting leg. Performing an exercise, strive so that the mane foot is pressed as long as possible. Straightening the supporting leg completely, try to pass it off from the ground.
From I.P. "Throwing", i.e. The beginning of the repulsion of the right foot, perform step-drop down to the left. Move the weight of the body to the left foot; Return to I.P. Keep in mind that the slope of the body and the lower leg is the same. By putting the left foot on the support, do not outreach it from under the body. Try to shock your shoulders and pelvis aside at the same time. Increase the length of the steps and the pace of movement gradually. Do this exercise with sticks.
I.P. - Imitation of the beginning of repulsion sticks. Halfing on the support leg and repulsion with the movement of the body in the Stro-Ron-forward. In this exercise, it is necessary to focus the weight of the body on the support leg, and the mahovaya is slightly raised above the ground and is located close to the support. After gradation and repulsion, the distance between the foot footsteps is 90-100 cm. Transfer the severity of the body on the flying leg. The same repeat the same way, not forgetting about the work of the hands. Still the same exercise with sticks.
Imitation of the semi-error in place without the transfer of the severity of the body on the joy. Body weight is concentrated on the push leg. When repulsion, perform a full-fledged alpine (amplitude of oscillation in the knee joint 30-50 °) and have 35-55 ° tilt of the body. The second leg is assigned to the side.
Imitation of the half-shot turn on the place with the loading of the pushing leg (the transfer of the severity of the body to it) followed by repulsion. When performing, consider the following requirements. After performing step-lunge to the side, transfer the body weight to the push foot, bent it in the knee joint and without tearing off the support leg. After repulsing the leg, return to I.P. Maha hands need to start only at the end of the repulsion by foot.
Imitation of the simultaneous one-bar stroke in place. Making a step-drop (length 80-120 cm) to the side with the simultaneous execution of repulsion by hand, move the body weight on the flying leg.
Imitation of the simultaneous double stroke in motion. With the first step-drop (length of 80-120 cm) to the side, make your hands, and with the second - refill the repulsion by them. When you achieve good coordination without sticks, do the same with sticks.
Imitation of the simultaneous one-bar stroke on the rollers. Without decrypting the specific movements of an athlete, let's say that the rollers are the most efficient and versatile agent both in technical and special training of the skier. It allows you to improve all ways to move the skate style. And, of course, you must remember that the design is somewhat different from similar classic.
Figure 83.
The task for the holidays will be completed if you strengthen the muscles in the summer, you will become stronger, we will develop endurance and easily run up to 10 km, we will master the simulation technique of classic and skate moves, teach yourself to regular, let it be difficult, but interesting training work.
Approximate weekly plan for the guys 13-14 years old at the summer stage of the preparatory period
1st day. Relaxation.
2nd day. Training tasks: Improving simulation equipment, the development of speed and endurance.
Workout. Running - 8 min, exercises - 7 min.
Main part. Special exercises for improving the technique of alternate two-piece stroke -10-15 min; Accelerations on segments 30-40 m - 6 times (for 11-12-year-olds - 6 times a 20 m), games "Salk", relay;
uniform crossing of rough terrain - 4-5 km (pulse 130-140 Ud / min).
Final part. Uniform run - 3 min, Relaxation exercises - 2 min.
3rd day. Relaxation.
4th day. The task of training: the improvement of imitation techniques, the development of strength and forcefulness.
Workout - 15 min.
Main part. Special imitation exercises in step and jumping imitation of technology of simultaneous classical moves - 10-15 min;
exercises for strength and power stamina, jumping, games with jumps - 15 min;
swimming - 30-40 minutes.
Final part. Running at a weak pace with walking transition - 5 min, relaxation exercises - 3 min.
5th day. Relaxation.
6th day. Active rest: cycling - up to 1 hour, generalizing exercises - 15 min.
7th day. Tasks of training: Improving simulation equipment, development of agility, equilibrium, shared endurance.
Workout - 15 min.
Main part. Studying the simulation equipment of alternate and simultaneous classical moves with the help of a rubber shock absorber - 15 min, uniform training on classic rollers with improving the technique of the same moves - 6-8 km or running training with sticks on medium-scale terrain with imitation 5-6 lifts 30-40 m in alternation with walking time - 8 km.
Final part. Running weak intensity - 3 min, relaxation exercises - 3 min. 11-12-year-old guys run on each workout for 2-3 km less, 15-16-year-old - 3-4 km more. The segments of the accelerations increase to 50-80 m.
The guys who have already begun to master the skate styles in winter, we recommend in their summer training:
execution of imitation skate exercises 1-7 Within 2-3 year old seasons, bring to automatism and use them in training in the medium-sized area;
using the skate rollers, pay attention to both the improvement of technical skills and on the annual testing of simulation readiness on standard control tracks with a length of 3-5-10 km;
students of grades 10-11 in the summer and especially autumn special training session, when the weekly training cycle consists of three lessons on the rollers, we advise two classes from them to dedicate to the classic strokes one - Konkov.
Exercises for mastering classic ski strokes
Errors in the technique of an alternate double run
Errors in the technique of an alternate double turn conveniently classified by motor actions: repulsion to foot and hand, turning on foot and hand, driving torso.
Basic errors in pushing foot:
too deep or, on the contrary, insufficient rating, when the skier goes or half-bent, or other extremes on straight legs;
slow ratding on the push leg without the use of body weight and its inertia strength;
premature unfinished pushing the leg with straightening it in the air;
repulsion with pressure on ski back, and not down ("push in the air");
unfinished pushing foot bent in the knee and ankle joints;
lack of movement "to take off";
early separation of the heel of the push foot from the support, the unfinished movement of the foot.
In repulsion, the following errors are most often found:
slugged posture of the stick on the support;
staging a stick too shivered in the elbow joint by hand;
staging a stick far from skiing (broad statement);
stopping a stick to the heel of the boot and (even worse) for the heel;
incomplete repulsion with the end of the shock at the hip;
an unfinished repulsion of the hand bent in the elbow and ray-tunny joints.
Errors in flash movies by foot:
excessive lifting leg up after the end of the shock;
the sluggish mums foot and a short pelvis without reversal of the pelvis when the pelvis does not participate in the waist and lust;
mas bent foot with a move forward at the beginning of Mach knee, not shin and feet;
early production of the Machova legs on the support and the transition to a two-level slip;
premature transfer of support on the flying leg;
the tough setting of the Machova's legs on the support and sharp transfer to her mass body.
Machine mistakes hand:
excessive raising hands up behind, after the end of the repulsion;
removal too shivered in the elbow joint hands;
hand removal, far back aside from the skiing;
hand lifting ahead above head.
Basic mistakes in the movement of the body:
the torso does not participate in strengthening the repulsion by hand with a pressure on a stick due to a small inclination;
the slope of the body to the side when repulsion by hand;
insufficient movement of the body when performing a row;
a sharp straightening of the body up-back at the end of the repulsion.
The listed errors must be carefully eliminated, not allowing them to automate. The classification of errors by motor actions allows you to better and quickly identify and eliminate incorrect movements. In practice, such a sequence of work on errors are more often held: first draw attention to the push of the foot, then on the MAX foot; Fixing the errors in the work of the legs, switch attention to Mahi and repulsion by hand; Taking into account the effectiveness of flywheel and push movements with hands and feet corrected errors in the work of the body.
Detection of causes of errors, the selection of exercises to eliminate them are complicated by the fact that the same error in different skiers may have different reasons. Therefore, to give quite specific instructions to correct one or another error in an alternately twin progress, and in other ways to move skiing is often not possible. Moreover, in some cases, individual technique may have such stable, deviations from the standard of rational biomechanics of movements, which arises the need to restructure the skill already formed. And here, practitioners consider such a task not always performed.
To eliminate the causes of errors in the technique of an alternating double run, use exercises that allow:
exclude a very high or too low landing;
to preserve stable equilibrium when sliding on one skid;
perform an energetic max foot with the removal of it to the sock of the sliding ski and with a small but active turn of the pelvis;
send a soft way of skiing on the support and smooth loading of its body weight;
use predominantly outpacing;
effectively perform rolls and output to the "throw" position;
to delay the hearing of the boot of the ski at the beginning of the pushing the foot;
actively (as if hitting) to put a ski stick a little ahead of the boot;
severe a small battle of the stick on a stick to enhance the push of a hand;
achieve freedom, ease, efficiency, intertensive coordination of movements of hands, feet and torso;
it is possible to achieve a greater slip and quick move forward in each cycle of an alternate two-bar.
The proposed teaching methodology to the alternate two-joint move and the other ways to move on skis do not provide for the mandatory implementation of all listed exercises. In addition, the practice, scientific and methodical search constantly nominates new exercises, many of which will certainly be worthy of broad introduction to the training of qualified skiers-riders. The final choice and determination of the practical efficiency of one or another exercise for a particular skier remains for the teacher and student.
Monday
Morning - warm-up - 0.5 (see Appendix)
Places - Plain
rest - 3 min.
Gymnastics power - complex.
b) Step - 5 min.
Swimming - (see Appendix)
Tuesday
Morning - Tr - 1 (see Appendix)
Day - TP-4 (supporting mode)
Places - Plain
3Adacities: Education of general endurance, forceful endurance
Running 2 km - training pace (plain - 1 km - 5.10)
3 km run - training pace (plain - 1 km - 5.10),
rest - 3 min.
Gymnastics Power: pull-ups 3 x 5 times, through - З0 / З0 Койтовы
Football - 30 min. (or swimming)
Swimming - (see Appendix)
Wednesday
Morning - TP-1
Day - TP-4 (supporting mode)
Places - Mountains
3Adacities: Education of general endurance, forceful endurance
Gymnastics overalls - 5 min.
rest - 3 min.
Football - Z0 min. (or swimming)
Jumping - jumping up of deep squats
Thursday
Morning - warm-up - 0.5
Day - TP-4 (supporting mode)
Places - Plain, Mountains
Tasks: Education of general endurance, powerful endurance
Running 2 km - training pace (plain - 1 km - 5.10) (Mountains - 1 km - 5.20)
Gymnastics overalls - 5 min.
3 km run - training pace (plain - 1 km - 5.10) (Mountains - 1 km - 5.20),
rest - 3 min.
Multickeys - 20 x 10 jumps, 20 meters walk (length of jumping - 170 cm)
(Length of jumping in the rise (6-8 degrees) - 150 cm)
Gymnastics power - complex,
4 x (skate squats - 30/30 + tan. - 10 + jumps - 20), after 100 m run + 100 meters walk
Imitation of ski moves: a) in place - 5 min. (can with rubber),
b) Step - 5 min.
Football - 30 min. (or swimming)
Friday
Morning - warm-up - 0.5
Places - Mountains
Running 2 km - training pace (plain - 1 km - 5.10) (Mountains - 1 km - 5.20)
Gymnastics overalls - 5 min.
Pull-ups - 3 x 5 times, through - Z0 / Z0 skate squats
Running 2 km - training pace (plain - 1 km - 5.10)) (Mountains - 1 km - 5.20),
rest - 3 min.
rest - 5 min.
rest - 3 min.
Running 1-2 km - training pace (plain - 1 km - 5.10),
rest - 3 min.
Football - 30 min. (or swimming)
Saturday
Morning - warm-up - 0.5
Day - rest or swimming - 2 x 50 - 100 m, after 10 minutes. recreation
or football - 50 min.
Sunday
Morning - warm-up - 0.5
Day - Tr-5 (developing mode)
Places - Mountains
3Ads: Education of special and powerful endurance,
Running 2 km - training pace (plain - 1 km - 5.10) (Mountains - 1 km - 5.20)
Gymnastics overalls - 5 min.
Pull-ups - 3 x 5 times, through - Z0 / Z0 skate squats
Running 2 km - training pace (plain - 1 km - 5.10) (Mountains - 1 km - 5.20),
rest - 3 min.
Jump imitation in the rise (6-8 degrees) - 50 m:
a) without sticks - 5 x 50 m, after 100 m run,
rest - 5 min.
b) with sticks - 5 x 50 m, after 100 m running
(Length of jumps - 150 cm, 50 m - 33 jump - 14 sec.),
rest - 5 min.
Gymnastics Power - Complex
Football - 30 min. (or swimming)
Competition OFP
(1-2 times a month)
Day - TP-6 \u200b\u200b(speed), (developing mode)
Places - Plain
Education of the Volga Quality Racer
Running 2 km - training pace (plain - 1 km - 5.10)
Gymnastics overalls - 5 min.
Competition OFP
Pull-ups - 5-8 times
Football - 40 min. (or swimming)
SEPTEMBER OCTOBER
Weekly microcycle
Tuesday
Day - TP-4 (supporting mode)
Places - Plain
3Adacities: Education of general endurance, forceful endurance
Control exercise: pull-ups - 8 times, rest - 3 min., Ot. on bars - 8 times
Running 2 km - training pace (plain - 1 km - 5.10)
Gymnastics overalls - 5 min.
Pull-ups - 3 x 5 times, through - Z0 / Z0 skate squats
Running 3 km - training pace (plain - 1 km - 5.10), rest - 3 min.
Multickeys - 20 x 10 jumps, 20 meters walk (length of jumping - 170 cm)
(Length of jumping in the rise (6-8 degrees) - 150 cm)
Gymnastics power: pull-ups - 3 x 5 times, through - З0 / Z0 skate squats
Football - 30 min.
Wednesday
Day - TP-4 (supporting mode)
Places - Plain
3Adacities: Education of general endurance, forceful endurance
Running 2 km - training pace (plain - 1 km - 5.10)
Gymnastics overalls - 5 min.
3 km run - training pace (plain - 1 km - 5.10),
rest - 3 min.
Gymnastics Power - Complex
4 x (skate squats - 30/30 + tan. - 10 + jumps - 20), after 100 m run + 100 meters walk
Imitation of ski moves: a) in place - 5 min. (can with rubber),
b) Step - 5 min.
Football - 30 min.
Jumping - jumping up of deep squats
Friday
Day - Tr-5 (developing mode)
Places - Mountains
3Adachi: Education of special and power stamina, racing racer education
Running 2 km - training pace (plain - 1 km - 5.10) (Mountains - 1 km - 5.20)
Gymnastics overalls - 5 min.
Pull-ups - 3 x 5 times, through - Z0 / Z0 skate squats
Running 2 km - training pace (plain - 1 km - 5.10) (Mountains - 1 km - 5.20),
rest - 3 min.
Jump imitation in the rise (6-8 degrees) - 50 m:
a) without sticks - 5x50 m, after 100 m run,
rest - 5 min.
b) with sticks - 5x50 m, after 100 m run
(Length of jumps - 150 cm, 50 m - 33 jump - 14 sec.),
rest - 5 min.
Gymnastics Power - Complex
Ssed "Pistol" - 10 times
Hand force - 3 x 30 sec. (at low crossbar), after 50 squats
Football - 30 min.
Sunday
Day - TP-4 (supporting mode)
Places - Mountains
3Adacities: Education of general endurance, forceful endurance
Running 2 km - training pace (plain - 1 km - 5.10) (Mountains - 1 km - 5.20)
Gymnastics overalls - 5 min.
Running 2 km - training pace (plain - 1 km - 5.10) (Mountains - 1 km - 5.20),
rest - 3 min.
Gymnastics Power: 3 x (push-ups - 10 + jumps - 20), after 100 m run + 100 meters walk
Football - 30 min.
Jumping - jumping up of deep squats
Competition OFP
(1-2 times a month)
Places - Plain
3Adachi: control of the level of general specialized physical fitness;
education of the Volga Quality Racer
Running 2 km - training pace (plain - 1 km - 5.10)
Gymnastics overalls - 5 min.
Competition OFP
Pull-ups - 5-8 times
10th jump (from running in 5-6 steps) - 18.00 m
Pushups (bending hands in the stop lying) - 15 times
Running 500 m (plain) - 1.50 and better
or run 1 km (plain) - 4.10 and better (circle - 500 m)
Football - 40 min.
Training on snow
Programs of weekly microcycles of different modes of tensions, orientation and specificity of loads.
NOVEMBER
Weekly microcycle
(Tuesday. Wednesday. Friday. Exchange.)
Day - TP-4 (supporting mode)
By ski
3Adachi: learning, fixing and improving the techniques of ways to move on skis on the plain, in the lifts of different steepness and length, on the descents of different complexity; Education of general, special and powerful endurance
(skown stroke - 28.00)
(learning, consolidation and improvement of equipment on the plain, in lifts, on descents, on training circles - 200 m, 300 m, 500 m),
rest - 3 min.
(skate stroke - 10.00 - (16.00))
(Training circle - 1 km)
December - Mart
Weekly microcycle
Tuesday
Day - Tr-5 (developing mode)
By ski
Control exercise: pull-ups - 8 times, rest - 3 min., Ot. on bars - 8 times
5 km - training pace - 32.00 (skate stroke - 28.00)
(improvement of equipment on the plain or in the rise in a circle of 200-300m),
rest - 3 min.
2- (3) km - training pace - 11.00 - (18.00) (skate stroke - 10.00 - (16.00))
(Training circle - 500 m, 1 km),
rest - 3 min.
Skating from the mountains (ski equipment)
Wednesday
Day - TP-4 (supporting mode)
By ski
3Adachi: education of special and power stamina, improvement of technology
5 km - training pace - 32.00 (skate stroke - 28.00)
(Improving the technique on the plain or in the rise in a circle of 200-300 m)
Skating from the mountains (ski equipment)
Friday
Day - TP-6 \u200b\u200b(speed), (developing mode)
By ski
3Adaki: Education of special, high-speed and power stamina, racing racer rash
2- (3) km - training pace - 11.00 - (18.00)
rest - 3 min.
2- (3) km - Competitive Temp - 10.00 - (16.00) (skate stroke - 9.00 - (14.30))
Skating from the mountains (ski equipment)
Sunday
Day - Tr-5 (developing mode)
By ski
3Adacities: Education of special, power stamina, improvement of technology
2- (3) km - training pace - 11.00 - (18.00) (skate move - 10.00 - (16.00)),
rest - 5 min.
5 km - training pace - 32.00 (skate stroke - 28.00)
(Training circle - 1 km),
rest - 5 min.
5 x 50 m in the rise - training pace (in a circle - 150-200 m)
Skating from the mountains (ski equipment)
ATTACHMENT
for weekly microcycles programs
Designation of training modes for general tension
in conditional load points from 0.5 to 6 based on the relationship
volume and intensity of the load of the leading training agent in the lesson
R.z.minka - 0.5.
Gymnastics overalls - 5 min.
2 x (tightening 5 + push ups 10 + skate squats - З0 / З0)
Training - 1 (TP-1)
Running 2 km - training pace (1 km in 5.10 - 5.20),
walking 100-150 m, rest - 3 min.
Gymnastics overalls - 5 min.
3 x (tightening 5 + push ups 10 + skate squats - З0 / З0)
Imitation of ski moves: a) in place - 5 min. (can with rubber),
b) Step - 5 min.
Exercises for stretching and flexibility - 5 min.
Before each training
(Education of the strength endurance of the muscles of the hands)
Push-ups on bars - 5 times
Pressing from the chair - 10 times
Repeat 3 times, after 2 minutes. recreation
Hand force - 30 seconds.
Push-ups from low crossbar - 20 times
(elbows close to the body)
Tightening on a low crossbar - 10 times
(Low crossbar height 75-80 cm)
If there is no low crossbar:
Push-ups in the stop lying - 15 times
(elbows close to the body)
Tightening on a high crossbar - 5 times
Swimming
2 x 50 m, after 10 minutes. recreation or 2 x 100 m, after 10 minutes. recreation
Outdoor gymnastics - 5 min.
Workout before running or after running in training sessions. (Each exercise is repeated 20-30 times)
Circular rotations with arms (hands straight, to the sides) - 1 min. (З0 / З0)
Rod hands to the sides (elbows not omit)
Rod hands up and down alternately (hands straight)
"Helicopter" (hands to the sides, twisting the body to the left-right, elbows do not omit)
"Mill" (aircraft) (torso tilt forward, alternated wrapping
hands through the side up and down)
Circular torch rotations (hands above head) - 20 times (10/10)
Squat on two legs - 30 times
Walking in the critic ("goose step") - 30 m
Skate squats - 1 min. (З0 / З0)
Warming feet - 1 min. (З0 / З0)
(Stand on one leg, a torso tilt a little forward, scope-toggie with their hands and one foot forward-back; look ahead - 20 m)
Gymnastics Power - Complex
Circular rotations with hands with sweeps - 2 min.
on one leg, hands on the sides
(1 min. - 30 forward + 30 back)
Pushups (bending hands in the stop lying) - 15 times
Circular torch rotations in different directions - 20 times
(Hands at the top above his head)
"Frog" (flex convictions - stop lying) - 10 times
Squats on two legs - 50 times
Squats on one, leg ("gun") - 10 times
Exercises for stretching and relaxation - 2 minutes.
Exercises with shock absorber - 5 min.
(Simulting skiing exercises)
Perform the requirements of the simulation technique of ski moves:
scheme of movements, dynamics, intensity (tempo).
Multi-skies
(Triple jump, five-year jump, ten-year jump)
Long jumps from running in 5-6 steps with landing on the third (fifth, tenth) jump on two legs
Length of jumps on the plain 180 cm.
Length of jumps in the rise of 6-8 degrees - 170 cm.
Hands swing alternately, as in a ski run (a wide amplitude of the scope of the hands).
Skate squats
I.P. - Wide feet rack apart, hand forward.
Captured on the left, right on the inside of the foot.
Captured on the right left on the inside of the foot.
(Sent on every leg - 30 times (З0 / 30)
(Sent on every leg - 60 times (60/60)
(stage of volume - 10, degree of intensity - 17)
12 years old (grade 6) - 1 Yun. discharge
The programs of weekly microcycles of different modes of tension, the direction and specificity planned at the stages of the annual training cycle (22 weekly microcycles).
0 Consumers' training products at stages and periods of the annual training cycle.
Application.
Annual training cycle
The structure of the annual cycle. Planning weekly microcycles of different modes of tension, orientation and specificity at the stages of the annual training cycle.
The schedule of load modes on the overall tension of weekly microcycles at the stages of the annual training cycle.
Structure of the annual training cycle
Planning weekly microcycles of different voltage modes,
directivity and specificity at the stages of the annual training cycle
PREPARATION PERIOD
Duration - 8 weeks (April. May)
April - weekly microcycles - 1; one; one; 2;
May - weekly microcycles - 1; one; one; 2;
(Start the preparatory period of March 28 - April 3, from Monday to any day from these numbers).
Duration - 10 weeks (June. July.)
June - weekly microcycles - 3; four; five; 6; 7;
July - weekly microcycles - 3; four; five; 6; 7;
Duration - 10 weeks (August. September. October.)
August - weekly microcycles - 8; nine; 10; eleven;
September - weekly microcycles - 8; nine; 10; eleven;
October - Right Microcycles - 12; eleven;
4 Stage (training on rollers)
Duration - 3 weeks (October.)
October - weekly microcycles - 13; 13; 13;
5 Stage (skiing)
Duration - 3 weeks (November.)
November - weekly microcycles - 15; sixteen; 17;
(If there is no snow - train in the first week)
Competitive period
1 Training Stage
Duration - 3 weeks (November. December.)
Block of weekly microcycles - 18; eighteen; nineteen;
1 Competitive Stage
Duration - 4 weeks (December. January.)
Block of weekly microcycles - 20; 21; 21; 21;
Stage of preliminary competitions: Training and qualifying competitions in the main season competition
2 Training Stage
Duration - 4 weeks (January. February.)
Block of weekly microcycles - 16; nineteen; nineteen; sixteen;
2 Competitive Stage
Duration - 7 weeks (February. March.)
Block of weekly microcycles - 21; twenty; 21; 21; 21; twenty; 21;
Stage of the main competitions:
training and main competitions of the season.
Programs of weekly microcycles of different modes
Tensions, orientation and specificity,
Planned at the stages of the annual training cycle
(22 weekly microcycles)
Training BE3 Snow
Programs 14 weekly microcycles of different modes of tension, orientation
and the specificity of loads included in the blocks of weekly microcycles 1, 2, 3, 4 stages of the preparatory period.
Training intensity:
(skiing, running with jumping imitation, cross-movies, running on rollers).
Training Speed \u200b\u200b- II Intensity Zone (Pulse - 140-160 Ud / Min.)
Competitive speed - IV intensity zone (pulse - 180 ° C / min. And above)
1st microcycle
Training and training
Microcycle modes:
according to the total tension - supporting;
intensity - supporting.
This article is designed for fans-loving skiers of the 1st, 2nd training. For beginners of veterans who decided to start running, or trying to return to line again. This is an attempt on my part to help figure out how to start training, where to start, and help answer the question: what is still doing what kind of training means it is better to use to return to the same level that was at the exit from the children's sports school . And what to do completely beginners who, too, would also like to slide as easily and easily skiing in the winter, how others do it, and not get up to "ride" on every little lift.
There will not be described complex theories of training with scientific terms, to deal with only a medical student of senior courses, also this article is also not intended for advanced athletes who are already engaged in a single year regularly participating in competitions and encouraging prizes. The most foundations of the training methodology will be described here, the result of which will be an acceptable level of athlete-an amateur. So, let's begin.
1. Aza physiology athlete, training in ski racing.
The most important quality that prevails in ski races is endurance. Endurance is produced by the volume of long-term operation at a low pulse of 120-130 beats per minute. This is a calm uniform debt work for 1.5-2 hours, without excessive voltage in the muscles and without shortness of breath. When we run long and slowly, we go on a bike or skiing, in our heart and muscles there are various physiological processes, leading to changes in these most muscles. The heart is also a muscle. And all these changes are directed to the adaptation of the body, to adapt it to this long physical work. First of all, the heart increases in the amount, it is stretched, grows in the literal sense, becomes more! Over the years of training in cyclic sports, such as: skiing, bike, styrene running heart can increase in two, and even three times compared to the heart of an ordinary person! This in turn leads to a gentle of the pulse. If an ordinary person has a pulse alone about 60-70 shots per minute, then the trained endurance athlete the heart beats much less frequently, only 40-50 beats per minute. At the famous cyclist, the winner of many major Miguel competitions Indunesian pulse alone when he was at the peak of the form, fell up to 26 blows per minute! And when working in the rise, the pulse also becomes less often. For example, at an incredited newcomer, the pulse in the rise rolls over 180-190 blows against 140-150 shots from the trained athlete.
Considerable changes occur directly in the muscles. Workers muscles become stronger and rushing, new vessels and capillaries, bringing oxygen with blood, germinate. Muscles become capable of working without tired many hours of training.
Regular ventilation of the lungs also leads to their increase, which makes it possible to capture more air when inhaling.
So there is an economization of the work of the heart, muscles and the whole organism as a whole.
A considerable role in the ski racing is also played by such quality as power stamina. This ability is strongly repulsed, both legs and hands for a long time. And this component of training also needs to be paid enough attention.
2. From endurance to speed.
To begin with, it should be understood that the ways to the set target set. You can use the methods of workouts radically different from each other and come to the same seconds. As the saying goes: "Whatever do, better - at least do something!" Some are engaged in infinite intervals, running a huge number of segments for training. Others do not get out of the simulator room, becoming more like bodybuilders than on runners or skiers.
The classic training scheme implies first the development of endurance, and then increase the speed. At the initial stage of preparation, it is important to lay the foundation, should not strive for a high rate. Long prolonged training at low speed - this is what is required at the very beginning. The fact is that overall endurance is developing exclusively on low pulses of 120-130 beats per minute. "Slowly" means to run 10 km on a simple relief for about 1 hour. No need to pay attention to running past grandparents, girls and other "teapots". Let them run in their pace, and you run in your own. You can control your pulse using the simplest pulsometer. Or simply, counting the pulse, putting a hand to the heart or wrist. You need to count the number of shots for 6 seconds, and multiplying them by 10, get a pulse per minute.
Training tools that can be used at the first stage of preparation (and this is four months: May, June, July, August): uniform run, running with step imitation in lifts with sticks, bike. Since July, you can add a special workout tool: replace bike on riskers.
Thus, having worked out for the summer months a sufficient level of common endurance, having laid a certain "base", quite stretching the heart, in the fall, you can move to more high-speed training. Working on segments, acceleration on rollers, jump imitation in the lifts. The entire summer training scheme is thus lies in a short phrase: from endurance to speed.
3. Training.
Now let's turn directly to the training scheme itself. Since most of the readers of this article, working, or students, and train can only in the evenings and on weekends, you can offer the following training scheme.
In April, as a rule, after the snow cover, at the end of the season, the skiers begins the so-called transition period. Athletes are actively, and who is passively resting. During this period, you can and need to relax carefully, to recover after the long and tedious competitive season. Many are leaving south, in overseas countries, sunbathe and buy in the sea. Someone walks into the pool, in the gym or simply makes long-term walks in the fresh air, for active recovery and unloading the nervous system. Do not run or make any other cyclic burden during this period. Two or three weeks of such a rest is quite enough. We start to train from May of the month.
May and June:
W 1.5 - 2h Cross.
Wed 1.5 - 2h led, OFP.
Fri 1.5 - 2h Cross.
Sat 1.5 - 2h led, OFP.
Sun 2h Cross with step imitation in the lifting.
Skiers aged as a rule more adequately evaluate their readiness compared to young and healthy, so it can be easier to dose for yourself. If you feel that health is missing that you do not pull, instead of 2h, you can make 1.5, instead of 1.5 h - 1h, etc. ... The figures are not a dogma! Adjust the volume according to your capabilities.
The scheme, at first glance, looks extremely simple, but, in fact, it takes into account all sides of the skier's training.
Monday is necessary make a full day recreation. On Thursday you can swim in the pool or in the river (if there is such an opportunity) and go to the bath. It will give unloading and active feet restoration from loads. Thus, in May and in June you will train 8-10 hours a week. Crosses should be running along a weakly terrain, evenly as possible, not accelerating into the lifts. The bike is tightened mainly on the plain, both in the forest and highway. Sunday long cross with sticks. This means running the usual cross, but all the lifting by stepping, actively plowing with hands with sticks, imitating a ski alternate two-piece move. Try to the most of the workouts as much as much as possible, change the tracks as often as possible, arrange your daily little trips for unknown places, have fun of training. Kilometer is absolutely not important to you, it is important to run or drive scheduled 1.5-2 hours.
OFP - general physical training. When moving in winter skiing, the muscles of the upper shoulder belt strongly turn on. And in recent years, due to the fashion for overcoming classical marathons, exclusively "in the hands", the importance of training of these muscles has increased greatly. What muscles should be developed and train a rider skier? This is, first of all: the muscles of the back, the muscles of the hands (triceps) and muscles of the press. It is these muscles that are involved in the process of push with their hands, both in classical and in free moves. There are many exercises on the back, hands and press. These are various pull-ups on the crossbar, push-ups from the bars and push-ups from the ground, tightening the knees to the chest in the hook on the crossbar on the press and others. It is also useful to use various simulators and devices that imitate ski shocks with hands. All exercises are performed with their own weight, in 5-6 approaches of 10-15 repetitions. With the growth of muscle endurance, closer to winter, you can use additional burdens, in the form of pancakes weighing 5-10kg suspended to the belt. Important remark. We do not strive for an increase in muscle in size (although there is a small growth inevitable), we strive for the growth of forcefulness. Pouring these muscles 2 times a week for 30 minutes will be quite enough at the initial stage of preparation.
From July, we increase the total time of training and introduce a special job - replace bike rollers:
July and August:
W 1.5 - 2h Cross.
Cf 2h roller, OFP.
Fri 1.5 - 2h Cross.
Sat 2h Rollers, OFP.
Sun 2.5h Cross with step imitation in the lifting.
In pp And in Thu. - weekend.
Crosses continue to run with low intensity - slowly. At this stage, it should be started to use in its preparation of rollers. We alternate training with classic and free style. We ride evenly, with low intensity, trying to catch the vehicle forgotten from the winter. Sometimes we ride without sticks, sometimes only "in your hands." To increase the load, use "slow" training rollrs. "Fast" racing rollers are good for competitions and to test the speed, which is not provided at this preparation stage. Imitation in the lifting on Sunday long cross continue to take a step. OFP perform in the same scheme.
At the end of spring and summer, since September, we begin to intensify the training process. For four months, a good base of common endurance was laid, raids and many kilometers and hours of training, the heart increased in the volume, the muscles sprouted with additional capillaries, now you can work on the capacity and speed.
From September, we still increase the total time of training, bringing it to 12-13 hours a week.
September and October:
W 2h Cross.
Wed 2h roller with acceleration.
Thu 2h led, OFP.
Fri 2h Cross.
Sat 2h Roller with acceleration, OFP.
Sun 2h Cross with jump imitation in the lifting.
In pp - day off.
Crosses on Tuesday and on Friday run on the relief, using large and medium lifting, but without a strong whin of the muscles of the legs.
During workout on rollrs, periodically (every 10-12 minutes) accelerate for 20-40 seconds., Painting the legs and hands. Here, the main thing is not "part", but to concentrate on the power of repulsions.
During the Sunday cross, we make a jump imitation in the lifting. But it takes no more than 1 min. If the rise is very long, it is necessary to start it using a step imitation, and finish the jump.
Step imitation performed by S.Nikolava and P. Sedov:
Jump imitation performed by N.Kryukova:
http://www.youtube.com/watch?v\u003dkaw0wbbhssu.
Jump imitation performed by Norwegians:
http://www.youtube.com/watch?feature\u003dplayer_embedded&v\u003d_-rrldlhknc.
Development of a silent move on the simulator performed by O.Svard:
http://www.youtube.com/watch?feature\u003dplayer_embedded&v\u003dhycggqrnzlm
Power work of the men's team of Russia:
http://www.youtube.com/watch?v\u003dX0BQFCGDQ90.
Movement on rollers D.Colonia and P.Northuga
http://www.youtube.com/watch?v\u003dSgiozvv2joa.
In November, before walking snow, we continue to train under the program of the last two months: September-October. Immediately after the first snow falls, it is necessary to become skiing. As a rule, this is happening at the end of November, early December. Thus, about the new year, there is a whole month so that it should be "rolling" into the competitive season. We reduce the number of runs to one or tw time per week. Light jogging about an hour on Monday will be enough for active recovery after week skiing in the competitive season. In general, I would recommend everyone not to forget about jogging once a week throughout the winter. This will help the nervous system to relax, actively recover and switch. And in the spring, after the end of the season, it will be much easier to switch again to running workouts. In the meantime, in the period of "rolling", we are actively skiing, rebuilding the body to another job, remembering the technique of skiing. At this stage, you should not hurry, you should not ride too fast! The main goal of the "Targets" is to catch an impetus and develop a steady hire on one leg, both in the classics and in the ski course. Closer to the new year, rolling 200-300 km on skis, you can add short accelerations for 30-40 seconds, both on the plain and in the lifting. So, in no hurry, you will come to the competition period.
The competitive season usually lasts three months from January to March. Competitions take a lot, skiers start, as a rule, every weekend. These are the short races on 5, 10, 15 km, and long marathons are 50 km away. But it is desirable to choose a couple of the most responsible, the most important starts for you, and prepare for them, considering other races as preparatory. Because it is possible to post 100% every weekend, of course, it is possible, but it will inevitably lead to a decline in physical form, and in the most responsible moment you may not feel enough forces for a better speech in the season.
The training scheme in this period is as follows:
On Monday, after the competition, you need to unload, run cross.
On Tuesday and on Wednesday we calmly roll back 1.5 - 2 hours at a low pulse, emphasizing your attention on the technique of movement.
On Thursday, after the warm-up, we make acceleration: 8-10 segments of 1-2 minutes. We work both above the power and over the frequency of movements.
On Friday, calmly rolled back 1.5 - 2 hours.
On Saturday, we carry out the preset warm-up, it is 30-40 minutes of quiet riding with a pair-three short accelerations.
On Sunday - Start.
This scheme can be easily followed throughout the winter.
Some comments.
Despite the fact that the skis is a rather powerful sport, by February, the muscles, not receiving the usual power, begin to weaken. Therefore, to maintain a good tone of muscles, it is necessary, one or twice a week to carry out the usual power on the horizons and bars. Make 5-6 approaches of 12-15 pull-ups on the crossbar and 5-6 approaches of 20-30 pushups. Do not forget about the exercises on flexibility and stretching. After each workout, it is recommended to stretch carefully for 5-10 minutes. When it happens that there is no competition at all at the weekend, then you can make high-speed work on long segments instead of starting. After the workout, we run 6-8 segments of 1-2 km. It will support the competitive muscle tone and will help maintain a high emotional level.
Now you need to say a few words about nutrition. Nutrition of athletes in cyclic sports is very important. With food, it is necessary to obtain a sufficient amount of proteins, carbohydrates, fats, vitamins and trace elements for successful management, both training process and competitive activities. The power skier-rider by 60-70% consists of complex carbohydrates. These are a wide variety of cereal, bread, potatoes, pasta. Carbohydrates is the energy on which we train and run competition. A sufficient amount of carbohydrates in food will prevent the exhaustion and reduction of muscles under the action of long-term many hours of cyclic training. But also about the protein should not be forgotten. This is meat, fish, eggs, cottage cheese. The protein is necessary for both muscle construction and the normal operation of the whole organism as a whole. Vegetables and fruits can be used in unlimited quantities. They will give the necessary organism vitamins and trace elements. In winter, as well as in the spring, you can additionally drink multivitamins from a pharmacy, as the natural vitamins are already missing, and the competitive season requires increased their admission to the body.
Training and competitions lead to a lot of water loss in the body, so you need to drink a lot of fluid. If you are going to run the marathon at the weekend, then at the week you need to boot with carbohydrates, starting from the environment. The more you can fill with glycogen your muscles and liver, the longer you will maintain high speed on the marathon. It is necessary to eat fractionally - it means more often and in small portions, to quickly assimilate food and to maintain a high level of energy throughout the day.
Thus, we reviewed the main provisions of the training process of novice lovers of skier-riders. And in conclusion I would like to remind you that the main task of amateurs is to get joy and pleasure from training and competitions. Engage friends!
Evgeny Goryachev, April 2013
