圣山技术笔记

rockyroc

圣山学校每天的晨操是我决定周末起大早去打工的主要原因。学校跟wb完全不是一回事，三级都只有限几个，四级更是珍稀山宝，轻易不得一见，不过我是纯野路子出身，一级考试都当难得的培训课上，白米糙饭对一只饿了五年的老鼠绝对是珍馐美味。只是人老真是忘事，上完课不过一天就跟水过鸭背一般，一丝儿脑子里也不剩下，只好记个笔记。分享在这儿，有兴趣的初级同雪或许也有借鉴。

事后回想起多少就记多少，拉拉杂杂，可能会很零碎，而且中英混杂，阅读起来还请包涵。

这个多少有点借鉴了lupo的日记的意思，不过水平有限我就尽量少加自己的comment。相信这个不会有版权之类的问题，目前所见，学校的教练们都蛮open and sharing，还是有点我希望的户外人的格调。

rockyroc

[20160207]

* O Frame (transition)
Starting transition by rolling downhill ski a little tiny bit earlier than uphill ski intentionally. For a very short moment, 2 legs form a O frame, rather than the popular A frame.
Basically this is to initiate a new turn by the new inside ski.
Practice on flat first. Can also try to practice making the O frame at still to promote the feeling of O frame.
Note 1: This more or less reminds me the inside ski tipping concept of PMTS.
Note 2: Don't confuse this with weight shifting. When focusing on rolling the downhill ski first, doesn't necessarily mean you are holding more weight on downhill ski. Actually the weight shifting from downhill ski to uphill ski should be still ongoing at the same time.

* Rolling Toes (transition):
To start transition, imagine to roll the downhill foot from big toe to little toe and at the same time roll uphill foot from little toe to big toe.
This is a conceptual drill for kids, to make things (transition) silly simple.
For advanced adult, I feel that it may be a good drill here to imagine to roll the downhill foot a little tiny bit but clearly earlier than the uphill foot. Sort of similar to the O Frame drill.

* Too Far
While doing the O Frame or Rolling Toes, lean way forward and then backward and then the center stance to feel the different effect.

* Blind Skiing
Ski on gentle slope with eyes closed. The point is to promote body sensation of skiing. Need a partner to help watching.

luvski

谢谢分享！ 你周末两天都要打工吗？

wowmac

闭眼练习很棒的思路！！！如同white out盲滑的技术

nextrun2015

thanks for sharing this with us.

nextrun2015

when is 晨操  ?

rockyroc

luvski 发表于 2016-2-11 01:23
谢谢分享！ 你周末两天都要打工吗？

是啊，两天，起早为晨操，摸黑为陪娃 :)

rockyroc

wowmac 发表于 2016-2-11 15:54
闭眼练习很棒的思路！！！如同white out盲滑的技术

就是感觉很恐怖啊。摔起来估计也会很惨

rockyroc

[20160213 - 0215]  

* Technic vs tactics (teaching)
Teaching is not only about Technic, but also about Tactics, i.e:
- choose different terrain
- use different turn shape
- various speed
- drills etc.  

* Slow Skiing
Find appropriate terrain, ski with normal turn shape and speed, while slow down all body movements. Count 1-5 when loading, count 5-1 when releasing.  

* Outriger
Tried this one myself before and didn't like it much, but this time felt pretty good with it.
This is to help align shoulders and hips in parallel position through the turn. It is beneficial for skier with too much hip angulation early in the turn, or too little angulation late in the turn. By holding poles out with both pole tips dragging slightly in the snow, the shoulders will match up with the terrain. A common error in doing this drill is skier will break at the waist or sit back to get both poles to contact the snow. This drill should be done balanced with hips up as skier needs to be more active staying forward since arms are to the side.   

* Tactic for 点杖后甩手
After pole plant, leave the tip of the pole on the snow, and drag the pole through the turn. A light trace should be seen.  

* Short Turn tactic
Start with hockey stop or braquage; slow down the turn part gradually, and eventually transit to short turn.  
Very firm pole plant.  
I like to add double pole plant to this tactic, which can be seen as a enhanced braquage.  

* Jim's comment
Less edging, more high c pivoting (for L2).  
Centered stance! Still see a lot sitting back. Shoulder needs to always align to the tip of binding.  
Turning by lower body needs refinement. Upper body is leaning inward when I try to add performance with edging.  
P.s Jim doesn't seem to agree with the idea of "extend your outside leg". Didn't dare to argue with the L4 ...

jzmtl

不错不错， 给咱这些考不上级的开开眼界。