Learn the skills of roller skating
Basic standing
One: T-shaped stance
Two: Eight-shaped stance
Three : Standing parallel
Stopping technique
One: T-shaped stopping method
Two: Emergency stop with both feet
Three: Sliding backwards Stopping method
Factors of speed
Standing posture
One is ordinary parallel standing, that is, the two feet are parallel and slightly narrower than the shoulders, and the knees are slightly bent. To maintain the center of gravity, use the strength of the ankle to control the foot from swinging left and right, and ensure that the wheel is perpendicular to the ground. When you stand parallel in professional flat shoes, your feet will naturally press outward on the outer edge due to the structural design of the shoes. The second type is a T-shaped stand (also called a T-shaped stand) applied to uneven ground, that is, the last wheel of one shoe is pressed between the second and third wheels of the other shoe, and the knees are slightly bent. , there is a slight gap between the legs to maintain the center of gravity, and the shoes are still controlled by the ankles.
Starting
Start from a T-shaped stance, keep one foot in a forward position, with the toes forward, and push the other foot to the side and back of the body, you will have The power to move forward. At this time, the center of gravity of the body should be completely placed on the front foot, and the body should be slightly tilted forward (not hunched over), so that the force recovery process of the rear foot can be smooth. After retracting the back foot, switch to the other foot and push out to the side of the body, keeping the center of gravity on the front foot. And so on.
Gliding
To maintain a better balance when gliding, bend your knees as much as possible. The purpose is to stabilize the center of gravity and facilitate exertion.
The center of gravity of the body
When gliding, the center of gravity of the body should always be slightly tilted forward. As the two feet continue to alternate, the center of gravity should continue to shift. When one foot is pushed out to the side and back, the center of the body's weight must be completely placed on the other leg, so as to ensure that the kicked-out leg can be retracted smoothly. When this leg is retracted to the ground, the center of gravity immediately shifts to this leg, and then the other leg is pushed out. Remember to put your entire body weight on the other leg every time you kick. And so on.
Gliding posture
Bend your knees slightly and lean forward slightly to maintain your center of gravity. The faster you skate, the more you bend your knees. The standard speed skating posture is with the hands naturally behind the back (without swinging arms), the back is parallel to the ground, and the bending angle of the thighs and calves is no more than 120°.
Stop
Glide in the above posture, keep your feet close and parallel, the foot with the brake block is slightly forward, so that the distance between the two feet is about half a foot, lift the toes until the brakes The block touches the ground, then slowly shift your weight to the foot with the brake block, increasing pressure until it stops.
Key points of roller skating practice
Roller skating is an extremely easy sport to master and anyone can learn it quickly. But for many people, when they first come into contact with roller skating, they will feel a sense of psychological fear - they are worried about falling. In fact, as long as you simply master some roller skating methods and techniques, you can turn this sport into fun.
Beginners to roller skating must be patient and remember the following taboos: no preparatory activities before skating, no protective gear, and drinking water immediately after skating. When you first learn, you must pay attention to developing correct posture. When gliding, keep your waist, knees, and ankles naturally bent, lower your body's center of gravity, and squat down when your body loses balance.
Balance is the basis for mastering roller skating, and it is very important to master balance. Beginners can slowly master balance through wheel control exercises. The purpose of wheel control exercises is to become familiar with the shoes and wheels under their feet as quickly as possible, find the feeling on the wheels, and find balance. The specific method is:
1. Stagger on the spot
Bend your legs naturally to maintain the center of gravity. Stagger your feet forward and backward. The degree of staggering depends on the individual's height. Point your toes. The staggered distance is one shoulder width. After the feet are staggered, the feet remain parallel and the toes point forward. Keep your body still in place, retract your feet after the center of gravity is stabilized, and switch feet to stagger. The key is the same as above. Key points: Every time you take a staggered step, you must wait until your center of gravity is stable, that is, your body is no longer swaying, before you can take it back before taking the next step.
2. Raise your legs high on the spot
First, move the center of gravity to one leg, and slowly lift the knee of the other leg up as high as possible without staying in the air. fall. During this process, the body should always remain upright and should not be swayed. After the body is stable, switch to the other leg and lift it up. The key points are the same as above. Key points: During the cycle, you must always keep your body upright and not swaying. When raising and lowering your legs, be as slow as possible and as high as possible.
3. Parallel walking
First, step one leg in that direction parallel to one side of the body. The span depends on the individual's height, and 1.5 times the shoulder width is appropriate. After the body is stable, retract the other leg in the direction of the step, and stand in a parallel standing position. During this process, the body must be kept stable and cannot be swayed back and forth. After your body is stable, take four steps in the same direction. The key points are the same as above. After walking five steps in this direction, then walk five parallel steps in the opposite direction. The key points are the same as above. Key points: Every time you take a horizontal step, wait until your body is stable before returning to a parallel standing position. Stand parallel and stable before taking the next step. During the cycle, the body should always remain upright and stable without swaying.
Basic posture
The standard basic speed skating posture is referred to as the "quiet squatting posture".
Essentials of posture: feet parallel and toes forward, feet about a fist-width apart; knees bent and squatting, the angle between thighs and calves is about 110°-120°, the angle between calves and the ground is about 60°-70°, between the knees Keep the distance between your feet the same width as your feet; bend over and raise your head forward, keep your spine naturally curved and not stiff, keep your back parallel to the ground, raise your head and look at the ground 7-10 meters in front of you; keep your arms behind your back naturally.
Center of gravity transfer
Center of gravity transfer is the most important aspect of roller skating practice, because roller skating itself is actually a process of constant transfer of the center of gravity.
Practice essentials: Preparation for silent squatting posture. First, while keeping your body still, push out your leg laterally to one side of your body. The kicked-out leg should be straight. At this time, you must keep the center of gravity of your body completely on the leg that is not pushed out. Legs, and the posture of the upper body remains unchanged. Then, while maintaining a static squatting posture, the upper body moves parallel to the direction of the kicked-out leg (remember that both feet are still in place), and the upper body moves to the top of the kicked-out leg. The supporting leg just now is the current kicking leg. Extend your legs. During the translation process, the axis from head to hip should always be facing forward, and translate in a quiet squatting position. Practice in this cycle, the key points are the same as above.
Key points: During the cycle exercise, the upper body should always maintain a static squatting posture, and should not swing left and right or rise and fall; during the translation process, the axis from the head to the hip should always keep facing forward; each shift of the center of gravity must Place your center of gravity entirely on the supporting leg, and wait until it is stable before taking the next step.
Straight gliding
(1) Decompose straight gliding exercises
Preparation for silent squatting posture. First, transfer the body's center of gravity to one leg, and push the other leg diagonally backwards with the inside of the foot. After pushing on the ground, quickly retract to the static squatting position and slide freely. During this process, the upper body always maintains the static squatting position and cannot change. Then shift the center of gravity to the other side, switch to pushing on the ground with the other leg, and practice back and forth like this. The key points are the same as above.
Key points: The center of gravity shift must be in place, and the upper body posture must always maintain a static squatting position.
(2) Straight-line gliding exercises
The explanation for straight-line gliding exercises is that when you kick out your feet and retract them to a quiet squatting position, you no longer need to maintain a quiet squatting posture and slide freely, but push out with one leg. After retracting, the other leg immediately kicks out and retracts, practicing in this cycle. The center of gravity, posture, and key points are the same as the decomposed straight-line sliding practice.
(3) Arm swinging action when gliding on a straight track
The purpose of adding arm swinging action during gliding is the same as the principle of arm swinging when we run and walk on land. It is to better maintain balance to achieve smooth acceleration.
Arm swing when gliding in a straight line: Swing the arms forward and backward with force. When swinging forward, the height of the hand should not exceed the face, preferably below the line of sight; when swinging backward, the height of the hand should not exceed the face. It should pass under the body and then swing upward. Straighten the arms and try to draw them inward of the body. Don't swing too far outwards. The swing height should be as high as possible to the free height of swinging back.
Arm swing when turning: When entering the bend, the arm on the inside of the bend is naturally behind your back, and the arm on the outside swings hard to maintain balance. At this time, the amplitude of the swing arm can be slightly reduced.
Gliding in curves
The difficulty to overcome when gliding in curves is the centrifugal force caused by our own body weight. Due to the centrifugal force in curves, our bodies have to tilt toward the inside of the curve. And the smaller the turning radius, the greater the body tilt. This brings a lot of problems to some beginners who are less courageous.
(1) Parallel turn
Parallel turn is the basic turn of straight taxiing. The key points are: When entering a bend, the two feet are staggered in parallel, one behind the other, the foot on the inside of the bend is staggered forward, and the foot on the outside of the bend is staggered backward. Then the body's center of gravity is tilted toward the inside of the bend. The direction of the vehicle must also follow the curve. Retract your feet until you exit the bend. Key points: The tilt of the center of gravity and the turning of the body axis should be synchronized, and the distance between the feet should be appropriate according to the individual's height.
(2) Curve clipping
Curve clipping is a standard speed skating turning action. Its characteristic is to use curves to accelerate. The process of parallel turning is a process of deceleration, but pinching the feet in a curve is a process of acceleration. Therefore, in speed skating competitions, athletes use the narrow curve space to accelerate and surpass their opponents. The key points are: when entering a bend, squat quietly, tilt the body's center of gravity to the inside of the bend, and at the same time push the foot on the outside of the bend to the outside. After pushing out, retract it to the front of the inside foot. At this time, the two feet are in a cross shape. Remember that when the outside leg is retracted to the front of the inside leg, the inside leg must be pushed out to the outside. In this way, after the outside leg is retracted, the inside leg can be retracted directly to push out the outside leg. After the inner leg is retracted, it should be placed under the center of gravity of the body to stabilize the center of gravity. At this time, the outer leg has begun to push out and retract. Practice in this way, the key points are the same as above.
Key points: The tilt of the center of gravity and the steering of the body axis must be synchronized; the push-out and retraction of the two feet must be tight, and both legs must be pushed out with force. At the same time, the upper body must always maintain a quiet squatting posture; always maintain a When one leg kicks out, the other leg has already been retracted. When one foot lands, the other foot has already left the ground. It must be tight.
Stopping method
Many beginners have to face not only turning but also, more importantly, stopping. The so-called braking means braking to stop. The most basic brake is the T brake, which is suitable for general straight-line braking.
Rapid speed skaters need to slow down and then use a braking method called "A brake" to stop. The key point is: when gliding forward, first put the center of gravity completely on one leg, bend the knee of that leg, and at the same time lift the other foot and place it horizontally behind the supporting foot, so that the angle of the toes of the two feet is 90°, and then Drag your feet lightly on the ground to slow down your gliding speed until it stops. During this process, the center of gravity should always be placed on the front leg, the upper body should always be kept upright, the knee of the back leg should be in the same direction as the toes of the back foot, and the knees should not be close to each other.
Braking skills
Basic basic methods
For beginners, after learning simple skating, they must learn the most important skill - braking. , the following are various braking methods, see if you can use them flexibly?
Runouts method)
If the sliding road is lined with grass or something softer If it's east, it's easy, just slide on it. That kind of surface can help you slow down, but you have to be careful about sudden changes in speed. If you have lost control before, at least you fell on the grass instead of the road. This is a close contact.
Wall stop (with the help of fixed objects)
This kind of stop is actually very simple. Slide towards the wall or any reasonably fixed object, and use it while touching them. Your arms are cushioned. At lower speeds, this should be fairly safe (remember to turn your head when contacting the wall so you don't smash your face into the wall).
Your shoes may or may not hit the wall, depending on how fast you are skating. The key is to learn to use your arms as a cushion (just like when doing push-ups while standing.) One way to practice is this: Put on your shoes and stand 1 or 2 feet away from the wall. You should bounce slightly, as long as you avoid hitting your head against the wall. The faster you lean against the wall, the smaller the rebound.
Another method that can be used is to stop like a ball in pool. Transfer your momentum to them. To be on the safe side, when you approach someone, loudly warn them of your approach. This method is very effective on flat ground and at medium and low speeds. However, this method is not recommended at high speeds and when there are no familiar companions around.
Windbraking
Using wind is not so much a braking method as it is more of a method of controlling speed (although in windy weather, using wind It can also make you stop). Stand with your arms fully extended, imagining like a puffed up sail. If necessary, you need to lean forward slightly to increase the force of the wind.
V-stop/snowplow (V-shaped brake)
When gliding at low speed, you can put your heels together to form a V shape (suitable for reverse sliding), or put your toes together to form a V shape (suitable for reverse sliding) Yu Zhengliu), your shoes hit each other, causing you to stop. This may cause you to fall in the direction you're skating (depending on your speed), so you'll have to compensate by leaning forward or backward.