Through various downhill exercises, we mainly master the basic posture, basic movements, knife method and power sequence of downhill. Through repeated practice, we can adapt to the movement of the center of gravity with different slopes, different snow qualities, uneven surfaces and different speeds to improve the control ability of the snowboard, and gradually achieve economic strength and accurate movements. Downhill technology is the basis of alpine skiing technology.
First, go straight downhill.
Straight downhill refers to the technology that two boards are parallel and slide vertically facing the vertical falling line. Through the practice of going straight downhill, it is mainly to master the basic sliding posture. Experience the speed, the sense of sliding and the position of the center of gravity, and improve the adaptability to the slope and the control ability of the snowboard. The technical focus of straight downhill is to adjust with the flexion and extension of the legs and maintain the correct sliding posture.
(1) Action points
(1) The two boards are parallel, slightly separated, and the weight is evenly placed on the legs, and the feet are forced.
(2) The upper body leans forward slightly, and the hips, knees and ankles are slightly bent, showing a stable squat posture, and keeping the legs in a state of flexion and extension at any time.
(3) The arms are naturally placed on one side of the body, and the elbows are slightly flexed to help maintain balance, and the shoulders should always be in a very relaxed state.
(4) Look ahead, observe the site and the situation ahead, and prevent looking down at the snowboard.
(2) Practice methods
(1) Start from a small platform on a gentle slope, slide down in the right posture, and don't take a snow pole.
(2) Exercise of moving the center of gravity back and forth in the downhill of (1) and keeping the sliding direction unchanged.
(3) Squat down the slope of (1). After the left hand touches the left foot, the right hand touches the right foot, keeping the sliding direction unchanged.
(4) In the process of gentle slope descent, change the high, medium and low postures, and keep the snowboard and sliding direction unchanged.
(5) Complete the practice of slightly turning left and right in the gentle slope descent.
(6) Experience the sense of speed when sliding down the middle slope. After adaptation, you can practice the parallel sliding of the inner edge of the double plate and the sliding of the outer edge of the double plate.
(7) Keep the two boards parallel during the descent, and move the center of gravity to the left and right foot in turn, paying attention to linearity.
(8) During the sliding process, the single board is lifted off the snow surface, and the other board keeps sliding in a straight line, alternately.
(9) Practice gliding at a faster speed on different slopes (gentle slope, gradual slope and middle slope) to adapt to the changes of different slopes, snow quality and bumps.
(10) During the descent, put your feet together and jump lightly. After landing, pay attention to the practice of maintaining the correct posture and straightness of the double board.
(3) Pay attention to the problem
(1) In practice, we should pay attention to the influence of the movement of the center of gravity up, down, left, right and back on the snowboard and the control methods to prevent blind pursuit of speed.
(2) Pay attention to the sudden acceleration when sliding on the middle slope, which causes the center of gravity to move backwards.
(3) The choice of snow slope and snow quality must be gradual, from easy to difficult.
(4) Attention should be paid to relaxing from time to time in gliding practice to prevent the action from being tense and stiff.
(5) Leg flexion and extension is the key to maintain correct movements, so we must pay attention to it and strengthen the training of leg flexion and extension.
Second, plow downhill
Skiing downhill is a technical action, and the skis slide down the hillside in a straight line in figure 8.
In addition to the change of terrain, the deceleration or stop of straight downhill can only be achieved by stopping. The biggest difference between plough downhill and straight downhill is that in the process of downhill, the speed can be controlled by adjusting the size of eight characters and changing the strength of vertical blade. So some people call the plow slide the plow slide.
(1) is a plow slide with a large tail, starting from a straight slide to a large plow brake.
(2) It is a plow slide with small expansion at the plate end, and it is also a plow slide with small expansion from a straight slide to the plate end.
(3) It is the snow mark that slips out when changing the size of the plow body, and the change of the size of the plow body is controlled by the same pedal and the same harvest.
Through the study of plow downhill technology, we can master the action of opening the tail of the board, the ability to use the blade when going downhill, the control level of direction and speed and the correct body posture.
(1) Action points
(1) The knee is slightly flexed, with the center of gravity between the two plates. The two heels spread outward at the same time, pushing the tail of the board away, making the snowboard figure-eight.
(2) The upper body leans forward slightly, and the upper body, arms and shoulders are relaxed. Hold the stick in both hands, naturally put it on the side of your body, and the tip of the stick is backward.
(3) Keep your eyes forward and avoid looking down at the board.
(4) Ploughing downhill can be divided into two types: knee flexion and knee extension, which can be used in practice.
(2) Practice methods
(1) Starting from the straight downhill-Ploughing goes straight downhill-Ploughing stops.
(2) Use large, medium and small plows to slide down and experience the differences among the three plows.
(3) Practice in the order of straight downhill-small plow-middle plow-big plow.
(4) Practice in the order of big plow-middle plow-small plow.
(5) When the plow goes downhill, the size of the plow remains unchanged, which realizes the strength of the blade and pays attention to the equality and linearity of the force exerted by both legs.
(6) Stop the acceleration of linear sliding with a big plow.
(7) Plow downhill at the same speed on the comprehensive slope.
(8) Carry out mixed exercises of straight downhill and plow downhill on the comprehensive slope.
(9) Keep the plow board on a moderate slope, move the center of gravity to the left and right legs respectively, and then resume plowing after changing the direction.
(10) Bend your knees and stretch your knees to practice plowing downhill.
(1 1) Ploughing straight downhill on concave-convex slope.
(12) Slide continuously on the gentle slope, and pay attention to the symmetry of the snow frog.
(13) Use the plow plate to do straight-line oblique sliding.
(3) Pay attention to the problem
(1) to prevent the speed from being too fast to understand the action.
(2) To repeatedly experience the feeling of pushing snow at the tail of the board.
(3) The control of the spreading size of the plate tail should be practiced repeatedly, so as to follow one's inclinations.
(4) Beginners should prevent the damage caused by the oversized eight characters.
(5) It is very important to relax when going downhill. Pay attention to relaxation during business practice.
(6) Plough downhill is prone to the following mistakes: the upper body is tough, the buttocks are queen, the center of gravity is not between the two boards, and the knee joint is unstable.
Third, inclined downhill.
On the slope, instead of sliding down along the vertical falling line, a straight line is called oblique sliding down. There are two kinds of inclined skateboard type: parallel plate and plow type. Through the practice of sloping downhill, we mainly master the characteristics of sliding technology that the upper side plate and the lower side plate are not at the same height, and use the blade method and the outward and outward posture of the body.
When going straight downhill, the two boards bear the same weight, and when going downhill obliquely, the weight of the side leg on the mountain is slightly larger than that of the lower leg. When the two boards slide across the slope in parallel and obliquely, the snowboard is in a cross-cutting state. Due to different slopes, the snow area at the bottom of the snowboard is also different. Generally, the weight is borne by the bottom of the gable side plate, which is about one third of the bottom area of the two plates. The strength of the blade can be analyzed from the depth of the snow trail.
In the double-plate parallel inclined downhill, the biggest characteristics are extroversion (the upper body slightly turns to the lower side of the mountain) and extroversion (bending your knees and rolling on the mountain, and the upper body slightly rolling down the mountain). Because extroversion and extroversion constitute "
(1) Action points
(1) When standing obliquely at the foot of the mountain on the slope, the shoulders and hips slightly turn to the lower side of the mountain, forming an extroverted posture. The upper body tilts slightly down the mountain, and the knees tilt slightly up the mountain, and the snow surface and the side of Shuangban Mountain are carved.
(2) In the process of sliding down, grasp the feeling of stepping on the snowboard from time to time. The upper side plate is parallel to the lower side plate.
(3) When sliding, keep the above posture and pay attention to the connection between the shoulders. The line between Lang and his knees is almost parallel to the slope of the mountain.
(4) "
(5) Relax your arms naturally and look forward 8- 10 meters.
(2) Practice methods
(1) Keep the correct downhill posture, change the height of the center of gravity, and keep the correct snowy road when skiing.
(2) Exercise the left, right, front and back center of gravity when going downhill, experience the feeling of leg load, and pay attention to straightness.
(3) Add slight movements to the left, right and turn in the inclined downhill to enhance the control ability of the board.
(4) The practice of sloping downhill enlarges and narrows the left and right distance between the two boards.
(5) Slide on a moderate gentle slope to change the strength of the blade.
(6) Hold the poles with both hands on your chest or double poles on your shoulders for proper downhill practice.
(7) Practice straight downhill with the upper side plate and the lower side plate as the main loads.
(8) Inclined downhill exercise, which is used to support the weight of the upper side plate or the lower side plate.
(9) The practice of taking a step to the mountain side in a correct posture on various slopes.
(10) Carry out straight downhill practice on concave-convex sites with different slopes.
(3) Pay attention to the problem
(1) Don't forget the correct reverse bow posture at any time.
(2) Strengthen the analysis of snow frog and understand the mastery of leaf technology.
(3) To prevent the phenomenon of lateral sliding and excessive dragging sliding when sliding obliquely down the middle slope.
(4) Maintain mental relaxation and action relaxation.
Fourth, slide horizontally.
Cross-sliding refers to the snowboard sliding along the vertical falling line in a straight line or diagonal. Through the practice of this technology, we can master the ability to control the speed by adjusting the whole blade. Master the entire snowboard direction control level and the corresponding body posture.
(1) Action points
(1) The double boards are parallel, and the side board on the mountain is slightly forward about half a foot.
(2) Compared with oblique sliding, the upper body has a greater feeling of twisting down the hill.
(3) By adjusting the load-bearing ratio of the bottom surfaces of the two skis, the skis slide in with the support of two poles on the mountain side.
(4) Bend your legs slightly and look down the hill.
(B) cross slide practice methods
(1) The practice of maintaining uniform speed in gentle slopes.
(2) Practice from inclined downhill to horizontal downhill.
(3) Conduct uniform horizontal downhill exercise on the middle slope.
(4) Practice slow downhill on the steep slope in the middle.
(5) Cross-sliding practice of changing the height of the center of gravity on the middle slope.
(6) Cross-sliding and oblique sliding of single board are practiced in the middle slope.
(7) Cross-sliding exercises of straight lines and diagonal lines are carried out on slopes with small protrusions.
(3) Pay attention to the problem
(1) Pay attention to the relationship between the center of gravity and sideslip.
(2) Prevent curves from appearing in horizontal sliding.
(3) Overcoming fear should be solved through a lot of practice.
(4) What is the ability to control the speed during the practice of cross-sliding on the steep slope? It is difficult to slide in at a uniform speed to prevent speed change.
(5) In addition to controlling the direction and speed with blades, the direction should be adjusted in combination with the torsion of the upper body.