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标题: 我的滑雪营地经历 [打印本页]

作者: IntoTheWind 时间: 2014-7-3 08:28
标题: 我的滑雪营地经历
本帖最后由 IntoTheWind 于 2014-7-3 21:11 编辑

转帖:

http://www.mitbbs.com/article_t/Ski/31296769.html

I attended Jay Peterson’s ski camp on Mt Hood from 6/21 to 6/24. It was a
fantastic camp and I learned a lot from Jay. A few things are truly eye-
opening. What I think was my best area (flexion/extension) is actually my
worst, and what I think was my worst area (fore-aft balance) is actually
not that bad. Also I realize I did some of the release moves (two-footed
release and weighted release) completely wrong. Now I have a much better
understanding of various aspects of PMTS. I feel that given some time after
the head knowledge I acquired during the camp is transferred to my actual
skiing, that will be the break-through I have been waiting for the last a
couple of years.

Day 1 (theme: flexion/extension)

Jay showed up at Wy’east lodge at around 6:45am along with Andrei, another
camp attendee. I was a bit surprised there were just three of us and felt
fortunate that I would get a lot of Jay’s attention during the camp. We
started skiing shortly after 7:00am.

We did a warm-up run off the Magic Mile lift and Jay watched us. On the next
lift ride up, Jay said that both Andrei and I had some common mistakes and
that he would address them today. That set up the theme of the day, which
was flexion/extension.

Drill #1: Traverse on uphill ski with downhill ski lifted. Flex the uphill
leg a little bit. Tip the downhill ski to its LTE (little toe edge), which
will cause the skis to turn. This is the PMTS phantom turn, which I can do
easily. The emphasis is that do not extend or lengthen the uphill leg, which
is the new stance leg, during at least first 1/3 of the turn.

Drill #2: Traverse on downhill ski with uphill ski lifted. Flex the downhill
ski to match with the uphill ski so that both skis are on snow. Hold it.
Both skis should be flat on snow with no edges engaged (regardless of the
steepness of the slope). Do not simply put the uphill ski down on the snow
because that would be the extension of uphill ski. Flex downhill ski and tip
to its LTE.

Drill #3: Same as #2, but add awareness of stance width during transition (
when both skis are flat and down on snow). Make sure during flexion, pull in
the inside ski (which is the old uphill ski before transition and old
downhill ski after the transition), especially its heel. Mantra: flex to
close.

Drill #4: Same as #3, but add fore-aft balance move by pulling foot back to
close the ankle, not by leaning forward to press the tongue of the boots.
Need to feel the pressure at the back of the heels, as if the heels want to
come out of the back of the boots. Pull back the un-weighted inside ski.
That is, pull back the uphill ski when flexing the downhill ski to match it,
and pull back the (old) downhill ski when flexing to tip. Mantra: flex in
and back.

The drills showed a number of my problems. Jay repeatedly pointed them out
during skiing and during the video analysis after skiing.

Problem #1: Flexion timing off. I flex the stance leg way too early,
sometimes as early as when the skis are at fall line. Flexion should happen
when it’s time to release and should be fast. Right after flexion, the edge
of the stance ski is released and both skis should be flat on snow. But I
tend to do slow, continuous flexion during which time I do the weight
transfer. When the weight transfer is done, I am in too low a position in
which my thighs are more or less horizontal. This greatly increases my
transition time so that I am not able to do very tight turns without some
pivoting. This also puts me in back seat.

Problem #2: Extension during the top 1/3 of the turn. This is directly
related to #1. Because I am in too low a position at turn transition, it’s
hard to keep it that low, so the tendency is to “stand up”. Also, because
my transition takes so long, I lose most of the downward momentum built from
the previous turn, so gravity won’t pull my upper body into the next turn.
I have to somehow “stand up” to project my upper body into the next turn.

We stopped skiing shortly after 12:00pm and went to have lunch together.
During lunch, Jay showed us the video of our drills and told us what we did
right, what we did wrong and how to fix them. It’s amazing how generous Jay
is with his time. With just two students, the video analysis took two whole
hours. On day 3, the video analysis took four hours!

After lunch, I went to Jay’s house to do boot alignment. Earlier Jay
noticed that my left boot/leg was not perfectly aligned when I was skiing.
After some measurement, it turned out that my feet had no problem but my
left tibia had a bit more curve near the top. So I don’t need a footbed but
I do need to tip my leg boot 2 degree out. I also need to tip my right boot
1/2 degree in. Jay put temporary shims under my boots for the remaining
three days and watched the video he took to make sure my alignment was good.

作者: KuoiGuaBoarder 时间: 2014-7-3 09:47
膜拜，肿么做到的
Traverse on uphill ski with downhill ski lifted. Flex the uphill
leg a little bit. Tip the downhill ski to its LTE (little toe edge), which
will cause the skis to turn.

作者: luvski 时间: 2014-7-3 10:47
好文，谢谢分享！

作者: bullpower 时间: 2014-7-3 11:03

KuoiGuaBoarder 发表于 2014-7-3 09:47
膜拜，肿么做到的
Traverse on uphill ski with downhill ski lifted. Flex the uphill
leg a little bit ...

white pass turn的初级阶段

作者: IntoTheWind 时间: 2014-7-3 12:10
标题: RE: 我的滑雪营地经历之二
http://www.mitbbs.com/article_t/Ski/31296775.html

Day 2 (theme: counterbalance)

Jay and Andrei showed up shortly after 6:45pm. Yesterday Andrei had a Head
Supershape ski, today he came with a Head Icon TT 80 ski. As it turned out,
he would have a different ski every day of the camp –Movement Jam on day 3
and Head iPeak on day 4. All are Harald Harb recommended skis. Rich guy.

The theme of the day was counterbalance (CB). When you tip skis to one
direction (for example left), you move your upper body to the other
directory (right) to counter the lower body movement to maintain balance (
solidly on the BTE of stance leg after the transition till the end of the
turn).

Jay explained to us that there are four body parts involved in CB – arms,
shoulders, torso and hips, in the order of the difficulty and effectiveness
of the movement. Arm movement is the easiest but least effective, while hip
movement is the most difficult but most effective.

Drill #1: Double pole drag. (This is actually a flex drill but Jay asked us
to do it to warm up.) Arm outward and forward at 45 degree and at chest pack
height, poles flaring out at 45 degree. Hand knuckles facing forward. Pole
tips closer to tips of the skis than toe pieces of bindings. Ski with both
pole tips firmly on snow. The emphasis is to avoid upward leg extension to
cause the pole tips to leave the surface of the snow.

Drill #2: Same as #1 but press downward and outward of the pole tip on the
stance side. Use upper body to press by tilting the stance side shoulder/hip
downward and contracting the stance side rib cage. Do not press the pole by
just using the stance side arm. Switch sides during turn transition.

Drill #3: Same as #2, but move back the stance side pole tip level with heel
of boots and move forward the other pole tip level to the ski tip. This
adds counter action (CA) which would be covered in much more detail on day 3.
Drill #4: Same as #3, but no longer drag the inside pole tip. Raise it
forward and high at ear level. Tilt the inside shoulder/hip upward and
expand the inside rib cage. Full CB now.

Drill #5: Boot/knee touch. Same as #4, except that instead of dragging the
stance side pole tip on snow, touch the stance side boot or knee.

Drill #6: Carry both poles horizontally and laterally on the shoulders and
behind the neck, with each hand holding one end of the poles. Tilt shoulders/
hips and contract or expand rib cage so that the poles point to snow on the
stance side and to the sky on the other side.

Drill #7: Hip-O-Meter. Two poles looped around the hip. Tilt or lift hip so
that the poles point downward on the stance side and upward on the other
side.

Jay then explained that for shoulder, we could think of shoulder girth as a
bowl holding water. When we tilt it, we could visualize pouring water out of
the bowl. Same could be said of hip as well if we could think of the pelvis
as a bowl. We could also think of the hip movement as lifting the inside
hip socket (this is what Harald Harb thinks), or pressing the stance side
hip socket diagonally down to the inside ski (this is what Jay himself
thinks), or rotating around a fictitious pin inserted into the middle of the
pelvis from front to back (this is what Diana Rodgers thinks).

Sometime during the middle of day, Jay told me that compared with day 1, my
turns were more rounded and had much better speed control. He asked me what
happened. I told him that I thought it’s because of the better timing of
the flex prior to release. One day 1, my flex move was way too early, so my
stance ski did not hold its edge well during the lower half of the turn, as
flexing stance leg tends to flatten the ski. As a result, my turn was less
round and gained more vertical drop, making it going faster. Secondly,
because I was so low at transition, I had to extend right after transition.
This caused some skidding during the top half of the turn, making the turn
less round and ski go faster. Jay agreed.

The drills today revealed some more problems in my skiing.

Problem #1: Inconsistent and week CB. On most of the turns, I think of
lifting the inside hip socket but I don’t have much torso and shoulder CB
movement. I hardly think about it. Also, I lift the inside hip socket as a
way to lift or lighten the inside ski to tip, it’s good enough for tipping
the inside ski but it’s quite weak as far as CB is concerned. Moreover, CB
is gone when I flex to release. This is fine but the timing of my flex is
off so CB is off too early.

Problem #2: Hands too close, arm dropping, hand knuckles facing down (
suitcase position). Jay pointed it out on day 1 but it’s more visible today
during the double pole drag drill.

For the problems we found one day 1, there was an obvious improvement in the
timing of my flex, but the little extension after transition was still
there in some of the turns, as the video showed. My transition still took
too long. Jay said this is my most visible problem but it will take me a
while a fix.

作者: IntoTheWind 时间: 2014-7-3 12:11
标题: RE: 我的滑雪营地经历之三

IntoTheWind 发表于 2014-7-3 13:10
http://www.mitbbs.com/article_t/Ski/31296775.html

Day 2 (theme: counterbalance)

http://www.mitbbs.com/article_t/Ski/31296783.html

Day 3 (theme: counteraction)

During the video analysis on day 2, Jay said both Andrei and I lacked
counteraction (CA) as our upper bodies followed the skis. Well, true, but we
were supposed to focus on CB on day 2, weren’t we? Anyway, CA became the
theme of day 3.

Jay explained to us that CA is used to make better ski edge grip. (I think
it also makes release much easier.) When skis point to one direction, we
counter that move by rotating our upper bodies to the other direction.
Beginners tend to rotate their upper bodies in the same direction of the ski
and ahead of the skis to initiate the turn. They then advance to “
following” where their upper bodies follow the ski by facing the same
direction as the skis. Better skiers keep their upper bodies facing downhill
, this is much better but still not good enough as they are simply “skiing
in and out of counter”, as Jay called it. They hold CA only during the
lower half of the turn after skis pass the fall line. In PMTS, CA must
happen as soon as the ski edges are engaged after the turn transition. That
means for an edge-locked carve turn where ski edges are engaged near the top
of the turn, the upper body will point to the side, or even a bit uphill. (
I think for brushed carve turn where the ski stays flat during top half of
turn and edge engagement does not happen until fall line, having upper body
face downhill is sufficient as far as CA is concerned.)

Drill #1: Have front zipper point to stance ski at all times.

Drill #2: Rotate upper body so that stance side hand is behind bindings,
inside hand near inside ski tip. Stance side arm opens up (as if doing
external rotation in rotator cuff exercise).

Drill #3: Hold counter during turn transition but point upper body to the
other direction (i.e., start the CA for the new turn) as soon as inside foot
tipping starts. At this point torso should face side of the trail. (Jay
said imaging pee toward the side of the trail.) Increase CA as the turn
progresses.

Drill #4: Same as #3 but add CB as well.

Drill #5: Use a hula-hoop to help with CA. Start using it as a facilitator
then as an indicator.

Drill #6: Use a stick as CA indicator and also to help make arms spread
outward and forward and make poles flaring outward.

Drill #7: No-swing pole plant. Make sure there is no forward swing when
doing the pole plant. Either use wrist only or use wrist + lower arm but
definitely do not get upper arm and shoulder involved.

Then Jay showed us the progression toward a two-footed release. It started
with phantom drag where during a traverse, release the downhill ski but keep
the uphill ski on its LTE. Maintain equal weight on both skis. I was
surprised I really struggled with this simple exercise. This is the start of
2-footed release so I know I have been doing this release wrong. I actually
transfer most if not all the weight to the uphill ski before I release,
making it effectively a one-footed release.

Drill #8: Phantom drag.

Drill #9: Use garland to practice phantom drag, release, then re-engage.

Drill #10: Sideslip by flexing stance (downhill) leg to release and getting
LTE of the uphill ski on and off to stop and start the slip. Then have some
forward momentum to practice forward sideslip.

Drill #11: One footed sideslip with downhill ski only.

Drill #12: Same as #10, but add CA.

More problems revealed:

Problem #1: Lose CA near the end of turn due to incorrect pole planting by
forward arm swing.

Problem #2: Unable to do sideslip as described by Jay. My own version of
sideslip does not cut it.

Problem #3: BTE tipping. Do not actively tip to BTE. Always tip the inside
ski to its LTE, combined with CB, the center of mass will be pulled inside,
causing stance ski to be rolled to its BTE. Do not actively engage the leg
muscle of the stance leg to tip to its BTE.

Problem #4: Occasional wedging. Jay explained that there is only one reason
for wedging and there are two ways to fix it. The reason is pushing off the
old stance leg while it has significant weight and is on its BTE. (Both of
which form a base to push off from.) To fix it, either take off the weight
by transferring all weight to the other ski early, or flatten the old stance
ski. The first is the PMTS phantom move which I can do easily (but my
weight transfer is too slow occasionally), the second is two-footed release
which I cannot do correctly yet.

We spent a lot of time doing the video analysis and asking Jay questions. By
the time we were done, it’s already 4:00pm. When I got to the parking lot,
there were a lot of search and rescue people there. I was told there was an
injured climber at Zigzag Canyon that needed help. The S&R operation lasted
throughout most of the night.

作者: IntoTheWind 时间: 2014-7-3 12:11
标题: RE: 我的滑雪营地经历之四

IntoTheWind 发表于 2014-7-3 13:11
http://www.mitbbs.com/article_t/Ski/31296783.html

Day 3 (theme: counteraction)

http://www.mitbbs.com/article_t/Ski/31296793.html

Day 4 (theme: fore-aft balance)

Since I thought my fore-aft balance was my worst part of skiing, I asked Jay
to focus on it on the last day of the camp. I knew I needed to pull back my
feet at turn transition to get me forward, but I always had problem
incorporating this moving in my skiing. I also asked Jay if we should do
some tipping drills, but Jay said my tipping was good (relatively speaking
of course). So fore-aft balance became the theme of the day.

Drill #1: Feel the forward position. Stand still, both feet step back little
by little while keeping the upper body in place, until the legs completely
lock up, then flex both legs until they can wiggle. This is the most forward
position.

Drill #2: Traverse, both feet slide back little by little, until reaching
most forward position.

Drill #3: Traverse, pull both feet back to reach the most forward position
and hold them back. Do not extend while pulling feet back. Mainly use lower
leg muscle to pullback and hold back.

Drill #4: Same as #3, pullback during release and hold back, then loosen
both legs (i.e., stop holding back) and re-engage. Repeat. This is a garland
exercise.

Drill #5: Same as #4, but instead of doing garland, do the complete turn.

Drill #6: Inside foot pullback and make the inside ski behind the stance ski
. Inside leg must really flex to do it.

As the videos showed later, my fore-aft balance isn’t too bad at all. One
thing Jay mentioned is that do not use shin pressure as the indicator of
forward position. When you are forward, there is pressure on you shin, but
the reverse is not necessarily true. You are forward if your hip is ahead of
your heel and you should feel your heel want to come out of the back of the
boots.

We then worked on weighted release. Jay asked us why weighted release is
important. My answer was that in one-footed release, we shift all weight
from stance ski to free ski and release. In weighted release we keep all
weight on stance ski and release. So they are on two ends of the spectrum.
If we master both, we can release with any weight distribution between two
skis. Jay agreed.

Drill #7: Banana turn. Jay said this drill is not that important. It
basically serves the purpose of connecting two weighted releases without
putting the other ski down.

Drill #8: Slow traverse on downhill stance ski on its BTE. Release by
flexing and relaxing it. Balance on the flat stance ski and ride it until it
reaches fall line. Do not lean the upper body to flatten the ski. I had
trouble with this drill and was always leaning. The problem with leaning is
that it’s very hard to control the ski when it’s getting steep. I fell
once here because the downhill edge of the ski got caught.

Drill #9: One footed sideslip on downhill ski. Same as one of the yesterday
’s drills.

I was really having trouble with weighted release. My legs were stiff and I
had to lean my upper body to effect a release. So Jay had me do the drill
that combined what’s covered during first 3 days while Andrei kept on
working on weighted release.

Drill #10: CA/CB/boot touch. Touch the back side of boot. During transition,
do not extend or raise upper body. Keep the upper body at the same level as
it is in the turn.

Additional problems revealed:

Problem #1: Lean upper body to release the BTE of the stance leg during
weighted release.

Problem #2: There is leg extension during feet pullback.

作者: IntoTheWind 时间: 2014-7-3 20:10
标题: RE: 我的滑雪营地经历结论

IntoTheWind 发表于 2014-7-3 13:11
http://www.mitbbs.com/article_t/Ski/31296793.html

Day 4 (theme: fore-aft balance)

http://www.mitbbs.com/article_t/Ski/31296801.html

Overall this camp far exceeded my expectation. Here is the list of what I
learned/improved:

1. In terms of my overall skiing, I am a bit better after the camp. My turns
are more fluid, I have better speed control, and I have much better
awareness of many aspects of my skiing (flexion/extension, upper body
coordination through CA/CB, and fore-aft balance).

2. I know what I did well (relatively speaking). That is tipping, inside
foot management, and stance leg balance.

3. I know what I need improvement. Flexion/extension, much stronger CA/CB,
arm position/pole planting, and much quicker turn transition.

4. I know what I did completely wrong as well as how the correct movement
should be like. Two-footed release and weighted release.

5. I learned how to analyze my own skiing through the video and to a much
lesser extent, during actually skiing.

6. I know the progression in learning/improving each essential (except
tipping, which was not covered) and some of the key skills. I can use it
repeatedly on my own to improve my skiing and also teach my kids the same
thing.

7. I got my boot alignment assessed and corrected. I also know that my boots
will start to hinder my skiing improvement before long (a bit too big and
too soft).

I feel that with one season of practice to transfer what I gained from this
camp to my actual skiing, I can reach a level that I could not otherwise
reach if I did not attend this (or a similar) camp but instead just practice
on my own for 3-4 seasons.

作者: Bingster 时间: 2014-7-3 21:31
多谢入风大侠。

作者: IntoTheWind 时间: 2014-7-3 21:33
本帖最后由 IntoTheWind 于 2014-7-3 22:41 编辑

KuoiGuaBoarder 发表于 2014-7-3 10:47
膜拜，肿么做到的
Traverse on uphill ski with downhill ski lifted. Flex the uphill
leg a little bit ...

这个教练Jay Peterson, 对付换刃后座的办法就是使劲往后拉脚, 拉到脚后跟都要从鞋里出来了. 这是多么的死板倔强啊.
完全不符合effortless的哲学思想.

我看滑雪录像里的高手们, 根本就不把换刃后座当回事, 换完刃, 外脚尖一压, 雪板顺势一扭, 重心就正了, 那真是effortless.

元芳此事你怎么看?

换个刃吧, 还要搞啥子weighted, unweighted, 头都晕了, 这算不算over design?

作者: luvski 时间: 2014-7-8 17:20