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The Ski and Toboggan Training Rhythm andflow 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 Skiing and • For the snowboarder, rotary Training progressions can be Snowboarding 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’s Ski Patrol Magazine and relationship of the legs that is not face of the skis/snowboard and the PSIA’s The 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 consistent, rounded, linked, and con flexing/extending movements. (This from a straight run down the fall line, trolled turns, a quiet upper body and exercise does not apply to snow- pivot the skis or the snowboard across the appearance of ease and control boarding.) the fall line. Then increase the edge regardless of terrain and conditions. angle while controlling the direction The skilng/snowboarding compo Skate Turns of the slide down the fall line until nent also includes skiing/riding forward momentum is stopped. unpacked snow or icy terrain (condi Execute turns by skating through tions permitting) and skiing/riding them rather than by using a more 360-Degree Turns while carrying equipment. conventional turn approach. Focus on making a complete weight transfer Make 360-degree wrns to practice Wedging the Fall Line for each skate and skating onto the rotary motion, edge control, and pres new ski before entering the fall line. sure skills. Carry the turn past the Ski in a gliding wedge straight down When done on a more difficult slope, point where it is normally completed. the fall line while centered over the this exercise can expand on the When momentum stops, slip back skis. While making no rotary or pres basics learned from the flatland skate. ward down the hill. Flatten the edges suring movements, increase then Rotary movements are emphasized by and pull the ski tips or nose of the decrease the edging on both skis at stepping or skating in a path to snowboard downhill to complete the the same time. Note the results as change direction and control speed. 360-degree turn. (The turn will not the angle increases the ability of the Notice that pressuring movements be a complete circle.) The 360-degree ski to hold, causing a braking action. and steering play a bigger role in this ttirn requires changes in edging and Next, vary the edge angle on one ski exercise because of the natural edging rotary movements. at a time, again noting the results. that occurs on a slope. (This exercise Snowboarders may modify this does not apply to snowboarding.) Long-Radius Turn Exercises exercise by sideslipping straight down the fall line while applying Crab Walk Instructors should select one or two pressure to the hillside edge of the training exercises from the following snowboard. Note the results as the The crab walk demonstrates direction examples and have the senior candi angle increases the board’s ability to change as a result of hard edging. Ski dates follow the stated directions. hold, causing a braking action. downhill in a wedge, edging one ski without rotary movements while flat Carved and Skidded Turns Pressure Changes tening the other ski. This wifi force you to proceed in an angular direc Perform both carved and skidded Repeat the wedge exercise above, but tion. Repeat the process by edging turns to increase the awareness of move the pressuring edge forward on the other ski. Proceed down the slope the difference between the two and the skis/snowboard and note the by alternating from ski to ski, produc the different skills used for each. results. Next, move the pressure to the ing a zigzag pattern. (This exercise Hold each turn for four seconds. tail(s) and note the results. The next does not apply to snowboarding.) To carve the turn, balance on the step of the progression might involve inside edge of the outside ski or on pressuring the skis independently and Sideslips the toe or heel edge of the snow- then adding rotary motion. In the case board and pressure the middle of the of a snowboard, add rotary motion. Perform sideslips down or across the skis/snowboard, maintaining a slightly fall line. Experiment with edge countered stance (upper body faces Flatland Skate angles and weight transfer from side slightly downhill, lead with uphill hip to side, as well as fore and aft, to and shoulder). Skate on flat or very gentle terrain to develop a wide range of resuLts from Too much pressure forward on develop edging and pressuring skills. the skis’ or the snowboard’s interac the skis/snowboard during the last When done in a straight line (point tion with the slope. half of the wrn will cause the tails to to point), edging skills can be isolated skid. Too much pressure backward from rotary movements and also can Emergency (Hockey) Stops generally causes increased speed and develop weight transfer awareness lack of control. Experiment with through side-to-side and fore-and-aft This variation of the sideslip requires putting pressure at different points movements. Skating also helps the addition of rotary skills as well as a on the skis/snowboard, and note the develop independent leg action and keen awareness of pressuring skills. sensations and results. U Ski l’a(roIler’, Manual 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.

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