The and Toboggan Training Rhythm and flow movements. Manual outlines the generally accep Movements that link turns with a ted training standards and procedures continuous flow of the center of for the NSP alpine toboggan training mass to produce and maintain program. This manual should be used rhythm. At the turn initiation, the as the reference for further detail on center of mass rises toward the new training activities and exercises. turn. During turn initiation, active guiding of the inside ski greatly enhances the flow of the turn. Basic and • For the snowboarder, rotary Training progressions can be movement of the rear foot/leg developed for each movement or for Definitions enhances the action of the for a specific weakness by isolating each ward leg. Generally there is a of these skills and then varying them The following basic skiing and snow- stronger application of rotary independently. For example, an exer boarding terminology may be used in movements in gliding turns. cise on isolation progression might clinics and evaluations. begin with edging movements and Edging movements. Adjustments of then add rotary movement. Stance and balance. A functional the angle between the running sur NSP’sSki Patrol Magazine and relationship of the legs that is not face of the / and the PSIA’sThe Professional Skier maga forced or contrived while skiing or slope. Guiding the skis/snowboard zine contain many articles with snowboarding. A stightly flexed, onto an edge and using progressive exercises that patrollers can use to upright stance allows for muscular! edging throughout the turn creates enhance their skiing/snowboarding skeletal efficiency and accuracy of the desired turn shape. Edging move and toboggan-handling skills. movements. The individual balances ments start from the center of mass. on the whole foot with the ability to Fine-tuning adjustments are made Skilng/Snowboarding work the entire ski or snowboard. with the knees, ankles, and feet. Exercises • Fortheskier,thebodyisina slightly countered relationship with Pressuring movements. Movements Skiers and snowboarders can improve the skis. The upper body must be that regulate the pressure on the their skill proficiency by practicing a disciplined and should have a skis/snowboard to suit the situation. variety of exercises developed by dynamic relationship with the skis. • for the skier, this concept PSIA.(PSIA instructors can suggest • For the snowboarder, the body is includes pressure adjustments many other exercises in addition to cotmtered with the snowboard from ski to ski (also called weight the ones described as follows.) This and bindings, based on the setting transfer), increasing or decreasing skill enhancement is beneficial to and angulation of the bindings to the pressure applied to one or patrollers, who must maintain a the snowboard. The upper body both skis (also called weighting or stable position and control speed must be disciplined and should unweighting), and pressure adjust when maneuvering a toboggan have a dynamic relationship with ments made along the length of down a slope. the snowboard. the skis (also called leverage). The transfer of pressure to the outside Warm-up Skiing/Snow- Rotaiy mot ‘ements. Movements that ski is smooth and progressive. boarding reorient the direction of travel of the Flexion and extension movements skis or snowboard through muscular are used to maintain and control The training clinic should start with a effort coupled with the forces gener the desired turn shape. few warm-up exercises; those that ated by the interaction of the edged • for the snowboarder, this concept emphasize rotary edging, and pressur skis/snowboard and the snow. An includes much the same format as ing movements are most important. active guidance of the skis/snow- for the skier, except the weight The exercises described in the board exists throughout the turn. transfer from edge to edge on the following sections incorporate basic • For the skier, rotary movements of snowboard is a toe-to-heel weight movement patterns related to skill the inside leg enhance the action transfer, in addition to the use of development. They also emphasize of the outside leg. Generally there pressure adjustments along the the shape of the turn, balance, stabffit is a stronger application of rotary length of the snowboard. and control of speed and direction. movements in gliding turns. Proper application will produce

[he Ski I’atrIIerIuntiuI IIIIIIIIIIIIIIIIIIIIIIIIIIIIIHIIIIIIIIIIIIIIIIIIIIIIIIIIII When from develop movements. through Skate pressuring step tail(s) develop to of results. the move hold, develop then Repeat Pressure pressure down exercise Flatland angle at Next, snowboard. ski the the Wedging decrease suring skis. while the Ski tions unpacked nent regardless the trolled consistent, a a point), Snowboarders The to in skis/snowboard angle fall same appearance snowboard, time, of adding While also rotary causing permitting) vary and the increases on hold, a the carrying done movements, the U the turns, line Next, gliding skilng/snowboarding weight independent side-to-side edging by flat to the again edging pressuring time. includes increases note fall snow the Skate the of progression wedge Changes rounded, Ski causing making the while the sideslipping rotary movements in Note or move edging Skating terrain a a line skis edge the a quiet equipment. wedge braking noting l’a(roIler’, the hillside Note add very of and transfer or Fall straight skills and exercise may centered while the motion. independently results. skiing/riding ease the and icy increase board’s no the a rotary angle edge pressuring and on and linked, upper gentle also the braking Line skiing/riding leg results can straight the might modify rotary terrain pressure edge action. ability note and both applying and straight awareness fore-and-aft conditions. line results forward action helps on The motion. results. be above, Manual In ability over body and terrain control then the of also involve skis one as (point compo isolated the or action. of (condi this next down the to skills. the con as pres the and the but case and can at and ski on to the to This the tion fall The keen the develop to Sideslips does you tening without Emergency angles Perform ing by the downhill tion. Crab does that Rotary basics change exercise and When stepping for on this them Execute change new conventional flexing/extending Skate boarding.) exercise side, alternating Notice making each line. a addition other skis’ to steering exercise occurs crab with variation ski not not awareness zigzag Repeat rather Walk learned done the proceed and movements as Turns as direction before rotary or a because sideslips turns skate apply Experiment apply does or walk in ski. the a well wide that other a weight the on result pattern. a skating of on than play the complete can wedge, turn of slope. Proceed from (Hockey) and by not from demonstrates movements a pressuring rotary to to as snowboard’s entering in a of range the ski. slope. process of expand more and a by skating snowboarding.) snowboarding.) down of fore an approach. pressuring apply skating movements. transfer bigger are ski in the the sideslip This hard using (This edging angular skills with control a of down to (This and weight emphasized difficult natural flatland path the or by to resuLts wifi on through ski, edging. role movements Stops exercise onto a as while edge aft, from across snow- edging requires fall one more exercise direction the interac produc the direc to well Focus skills. speed. force in transfer to edging slope, the (This line. skate. from ski slope this side flat Ski as the by a sensations on lack generally and skid. half board the putting slightly inside Hold Carved countered skis/snowboard, the the turns the Perform dates examples ttirn When training Instructors be rotary snowboard and ward rotary point Long-Radius Make forward 360-degree sure the 360-Degree pivot of angle from the Too To a the skis/snowboard different difference fall toe of shoulder). pull of complete requires skills. Too each follow down the to where while a 360-degree carve and slide edge movements. momentum motion, the skis/snowboard, control. line. much straight pressure downhill, or exercises momentum increase both the and causes skis much and heel and turn pressure wrn stance Carry should down turn. downhill of controlling the Then the ski the it skills changes or pressure carved have between circle.) Skidded the is Turns edge results. run edge for will Experiment hill. pressure tips maintaining turn, the increased stated normally at (The Turn the the wrns lead the (upper increase from used outside select stops, four different down the the cause during control, snowboard or is Flatten of awareness and to turn fall balance The turn in with stopped. forward directions. nose the to the senior and the for seconds. middle the complete Exercises edging line Turns backward slip one body skidded the completed. practice the past the ski speed 360-degree will direction each. the following snow- two uphill note the with points and of a back until fall or or on tails slightly edge candi last the the faces not on of across of edges and and two pres on line, the and the the the hip to Weighting Middle of Ski Flat Terrain Flex the direction of the new turn. To unweight, try turning on the tops of Experiment with weighting the Stand with weight evenly distributed the moguls. Let the moguls do the middle of the skis/snowboard, and over both feet on flat terrain without unweighting. Approach the mogul, note the effect on the turn. Gener skis or snowboard on, using ski poles keeping the knees loose and flexing atl the skidded turn involves more for balance. Twist your boots to the to absorb the mogul. rotary force and less edging. Skidded left and then to the right, and • For the skier, touch the inside pole turns also may result from over- describe the sensation. Try the exer to the snow slightly forward and edging, lack of flexing. or the center cise without flexing. with flexing. downhill when cresting the mogul, of mass being outside the line of with a hop and no flex, and with a steer the skis around the pole, and action. hop and flexing. Repeat the exercise press the skis down against the with the skis/snowboard on to make backside of the mogul to complete Alternate Weighting skidded turns (little or no edging). the turn in the trough. Add edging to transform the turns • for the snowboarder, use a reach Alternately weight the outside ski, into carved turns. Note that flexing ing motion with the inside arm both skis, and the inside ski, and initially assists the rotary or turning slightly forward and downhill describe the effect. Continuous fluid movements, then aids in edging. when cresting the mogul, steering vertical motion (angular as well as up the snowboard arc)trnd the point, and down) of the body is required for Leapers as if rotating arotind a pole, and properly pressured turns. The upper press the snowboard down against body follows the direction of the skis. This exercise is designed to help the backside of the mogul to com Experiment with static vertical move the body in the direction of the plete the turn in the trough. positioning, and compare that feeling new turn, flex at the end of one with continuous fluid vertical turn. follow the flex by a leaping Vary the edge angle to make carved motion. (This exercise does not apply extension (unfolding) of the body or skidded turns. Practice absorbing to snowboarding.) into the air in the direction of the moguls between turns while main center of the next turn. Use the taining a constant speed. Medium-Radius Turn uphill or otitsicle leg extension to Exercises direct the hod’ toward the center of Short-Radius Turn Exercises the new turn. Leap off the snow. Instructors should select one or nvo hind on the edges of the skis and Instructors should remember to work training exercises from the following absorb by flexing the ankles, knees, with senior candidates on more diffi examples and have the senior candi and hips. cult and most difficult terrain and to dates foHow the stated directions. Leap on smooth temLin first, then include both smooth slopes and on small moguls. Leap up on the moguls since the skiing teclmiciues Flat Terrain Balance front side of one rnogtil, over the will vary with the condition. trough between moguls. and land on Stand on flat terrain without skis on, the far side of the second mogul. Crossed Arms and balance against ski poles. Move Decrease the size of the leaps until the left in an arc. Rest your the skis remain in contact with the With arms crossed (without poles) body weight on the inside edge of the snovr, all the while making the same and hands lightly touching votir boot. Try to have the boot slice type of body movement. (This exer shoulders, make short-radius turns through the snow, with the heel fol cise does not appy to snowboarders.) down the kill line. Keep the cross lowing the track of the toe, and note formed with your arms facing down the sensation. Repeat the exercise Moguls hill. Concentrate on complete with the right foot. Then repeat with weight transfer onto the inside edge skis on while making carved medium- To ski or snowboard moguls, concen of the outside ski or snowboard. a radius turns (with both feet moving in trate on establishing a rhythm, weight strong turning action of the skis or the same arc). ing the outside ski or snowboard frilly snowboard, and continuous motion Snowboarders will do this same on its inside edge. and maintaining from one turn to)the next. Start with exercise but change the stance in rela continuotis fluid vertical motion. At a slower rhythm and then speed it tion to the snowboard/binding setup. the initiation of each wrn, remember up. Avoid turning the upper body to project the body down the hill in (rotation), leaning the upper body

1Ii,’ Sk I’ntroIIer’’ IuiiLial :::.:iiiiiiiiiiiiiiiiii

into the turn (banking), and bending pies and have the senior candidates edge of the outside skis/snowboard, forward at the waist, which will follow the stated directions. keeping the weight centered fore and weight the tips toc) much, causing the aft on that ski or the snowboard. Icy tail(s) to skid out. Powder Exercise conditions require maximum edge bite. Too much weight forward or Tuck Turns Weight both skis more or less equally backward will cause a loss of edging. (perhaps a little more weight on the Experiment with shifting the weight Make short-radius turns from a high outside ski). Too much weight on fore and aft along the skis/snowboard. tuck position. Mm the hands down one ski may cause it to dive deeper For skiers, try picking up the the hifi to direct the upper body Start while the unweighted ski floats to inside ski of the turn to fully weight by slightly turning in and out of the fall the surface. Weight the middle of the the outside ski. To increase angula line, transferring weight from outside skis or snowboard—do not sit back. tion, roll the knees and ankles more ski to outside ski. For snowboarders, Turning in powder is a slower pro into the bill. Over-edging will also this entails transferring weight from cess than turning on packed snow. result in loss of edge control. Experi the heel to toe edge or visa versa. Start with a strong up-unweighting at ment with different degrees of Next, complete the turns across the beginning of the turn. Actively edging and notice the difference in the hill, keeping the upper body steer the inside edge of the inside ski control. On steep slopes, lean the facing downhill. Try the same exer or snowboard to help initiate the upper body over the downhill ski to cise from a low tuck position, linking turn. Extend (unfold) and use a twist increase edge bite. Avoid jerky move round, short-radius turns. Alternate ing/pushing motion with both feet to ments, and concentrate on being tuck turns with regular turns. Keep guide the ski tip(s) or snowboard smooth and fluid. the upper body stable; let the lower toward and across the fall line, flex body create the turn. to absorb and finish the turn. Crud Snow Start with long- and medium-radius Diagonals turns, then progress to short-radius Exaggerate the lengthening and turns. On short-radius turns, when you shortening movements of the body Make short-radius turns while travel feel resistance of the snow against the otherwise relying on the fundamental ing diagonally down the hill. Empha skis/snowboard at the end of one turn, turning techniques. Start short by size turn initiation and completion. relax and let the snow push your feet, flexing the legs. Extend the body up, For initiation, foctis on steering the skis/snowboard, and knees upward out, and across into the center of the skis or snowboard into and across (unweighting). Then push, twist, and turn to unweight and change edges. the fall line as they are tipped on steer the ski tip(s) or snowboard Commit the upper body across the edge with transfer of weight to the toward and across the fall line and the slds/snowboard toward the fall line outside ski, or, for a snowboard, to the tail(s) of the skis/snowboard sideways. to help change edges and pull the outside edge. For completion, focus On steep slopes, push the skis/snow- skis/snowboard into the turn. Stay on fully weighting the inside edge of hoard down into the snow at the end balanced over the middle of the the outside ski or snowboard by flex of the turn to control speed. skis/snowboard. ing the knees, ankles, and hips to Immediately after extending, transfer weight to that edge. Icy Conditions changing edges, and guiding the tips into the fall line, get short by flexing Moguls Maintain sharp edges. Keep the the knees in the direction of the turn. skis/snowboard in constant contact Sink forcefully and smoothly in the Practice the same exercise for moguls with the snow. Focus on edge con center of the skis/snowboard. Extend described in the section on medium trol, weight distribution, and fluid, off the new downhill ski or snow- radius turns, except establish a smaller smooth movements. board edge to begin the next turn. turning arc and a faster rhythm. Do For edge control, move the not absorb any moguls between turns. skis/snowboard forward along its Equipment Carry inside edge instead of skidding side Exercises Unpacked Snow or Icy ways. Carve the turns. (Fry the boot Condition Exercises arc exercise described in the section Instructors should design training on medium-radius turns.) exercises that enable candidates to Instructors should select training For weight distribution, concen practice the skills needed to meet the exercises from the following exam- trate on fully weighting the inside stated objectives.

...... “....:...... “..“.““. Progressions Rope-a-Goat Braking Wedge

For the skier, the training progression This drill should help the rear opera With hips centered, brush the tails of should begin by skiing without the tor develop an understanding of his the skis out far enough to create sig use of poles. The next step is to ski or her personal limitations in control nificant edge angle between the ski or snowboard while carrying light ling a toboggan. The lead skier/snow- and snow. The more the edge angle loads, progressing to heavier and/or boarder goes to the fall line on easier of the skis is increased, the more dra bulkier toads. or more difficult terrain in a gliding matic the braking action. Keep your wedge or sideslip with unset edge(s) hands on your hips or comfortably at Toboggan Exercises imitating a toboggan. The rear opera your sides or on the toboggan han tor controls and guides the phantom dles. The ski tips should stay together, When toboggan-handling activities toboggan down and across the hill, with body weight on the inside edge combine skiing and snowboarding, it using edge control and skiing/snow- of feet and skis, centered fore and aft. is extremely important to emphasize boarding techniques appropriate for Keep your body facing down fall line, cc)mmtmication at all times—verbal the terrain and conditions. with knees bent. Stress stability and and physical. Unexpected direction control. Come to a stop with the ski changes, for exampte, may create a Wedge Skills Exercises tips in the fall line on easier terrain situation that is detrimental to the and with the ski tips in the fall line or individuals involved. Senior candidates should practice off to one side on more difficult wedge skills exercises either with or terrain. Warm-up Toboggan without a toboggan on easier and In this exercise, a snowboarding Exercises more diffIcult terrain. Experiment patroller uses the sideslip, with with both skidded and carved wedge edging. An increase in pressure on The toboggan training clinic should turns through varying degrees of the hillside edge causes more dramatic start with a few warm-up exercises, edge angle and body position. Initi braking action. Keep the hands on and these exercises may also he ate the turn by shifting or transfer the hips or comfortable at the sides or useful as actual training exercises ring weight and applying a rotary on the toboggan handles, with body during the toboggan clinic. Instruc force to the outside ski. Complete weight on the heel or toe (side being tors may use the following “phan the turn by shifting the weight to the used for control), centered fore and torn” toboggan exercises in training opposite ski. aft. Keep the body facing down the the senior candidates. (See the Skilng/Snowboarding fall line, with the knees bent. Stress Exercise examples at the beginning stability and control. Come to a stop Phantom Toboggan of this appendix for discussions on with the board off the fall line to one Exercises exercise options for snowhoardrng side in all terrain. patrollers; these apply to toboggan These phantom exercises enable handling also.) Gliding Wedge patrollers to simulate toboggan skills without the aid of an actual toboggan. Skidded and Carved Wedge Maintain a comfortably high stance Turns with the hips centered and the body Bamboo Pole Drills supported by the skeletal structure Use less edge angle and pressure for instead of by muscular effl)rt. Keep Two patrollers skis/snowboard while skidded turns. Use more edge angle the ski tips together, pressing them holding two sets of poles to simulate and pressure on the inside edge of slightly apart. There should be little. a toboggan. Each set consists of two the outside ski or snowboard for if any, edge between the ski and the side-by-side bamboo poles taped carved turns. Assure a balanced snow. Keep the knees bent. Apply together; this makes each simulated stance with weight centered fore and pressure/balance to the middle of the “toboggan handle” less likely to aft on the outside ski or snowboard skis, with weight evenly distributed break. Rather than act as a rear oper of the turn. Maintain a comfortably between the skis. Keep the hands on ator, the person in back uses his or high, stable stance with hips centered the hips or comfortably at the sides her weight to push the front person and knees bent. Turn your feet in the or on the toboggan handles. The to create the effect of a loaded tobog desired direction, and use pressure whole body should be facing down gan. The front operator is responsible and rotary motion. the fall line. Travel down the fall line, for direction and speed. stressing stability and control. (This

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pressure

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Transitions Transitions

euvers wedge

or sideslip facing should applied ailow improve skis

be toboggan descent easier packed practiced Wedge

from

straight degrees turn five

cise

From Sideslip

opposite the degrees ment

than stern snowboarders), (skiers

on

onto edges. feet

base(s) back on

Corridor To

keep

behind

done

or

To

the

hill, feet the execute

does

the

and

changing

a

a the and

(skier),

their

a a

across down (skier) snowboard

not

the

perform facing

to few

flatten terrain. wedge

without

or skis/snowboard senior

sideslip down

edges while turn

without

pivot

in across

to skis

Transitions

in

a with

other skis/snowboard

direction. not toboggan

more

Transitions can

be

skis/snowboard

snowboarders).

toboggan

the

face base(s),

feet.

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