Skiing styles. Benefits and types of skiing Which skiing is the most used?

Official competitions are held at distances ranging from 800 m to 70 km. Cross-country skiing has been part of the Winter Olympics since 1924.

The first competition in speed skiing took place on the territory of modern Norway in 1767. Then the Swedes and Finns followed the example of the Norwegians, and later the passion for racing arose in Central Europe. At the end of the 19th and beginning of the 20th centuries, national ski clubs appeared in many countries. In 1924, the International Ski Federation (FIS) was created. The FIS had 98 national federations.

Technique

The main styles of skiing are “classic style” and “free (skating) style.”

Classic style

Initially, the “classical style” includes those types of movement in which the skier travels almost the entire distance along a pre-prepared ski track, consisting of two parallel tracks. “Classical” ski moves are divided according to the method of pushing off with poles into alternating and simultaneous. Based on the number of steps in one cycle, simultaneous one-step, alternately two-step and stepless moves are distinguished. The most common are the alternating two-step stroke (used on rising areas and gentle slopes, and with very good gliding - on slopes of medium steepness (up to 5°) and simultaneous single-step stroke (used on flat areas, on gentle slopes with good gliding, as well as on slopes with satisfactory sliding).

Free style

“Free style” implies that the skier is free to choose the method of movement along the distance, but since the “classic” stroke is inferior in speed to the “skating” stroke, “free style” is, in fact, synonymous with “skating”. Skating has been widely used since 1981, when Finnish skier Pauli Siitonen, then in his 40s, first used it in competition - in a 55 km race - and won. The most common are the simultaneous two-step skating stroke (used both on flat areas and on slopes of small and medium steepness) and the simultaneous one-step skating stroke (used during starting acceleration, on any plains and flat sections of the distance, as well as on slopes up to 10-13° ).

Overcoming climbs

The climbs can be overcome either by one of the types of skating, or by the following methods: a sliding step (on climbs with a steepness of 5° to 10°), a walking step (from 10° to 15°), a running step (15° or more), a half-herringbone ", "herringbone", "ladder" (not used in competitions), in some cases, when the rise is quite sharp, the "herringbone" is used.

Descent

When descending, athletes use different types of stances, differing in the angle of bend of the knees. In a high stance, this angle is 140-160°; for a medium stance, the knee bend angle is 120-140° (120-130° for the version of this stance, the so-called “rest” stance), both are used on uneven slopes. And on smooth descents, the fastest, lowest stance is used, for which the knee bend angle is less than 120°.

Braking

The most common type of braking is “plow”. When descending obliquely, stop braking is often used. To prevent injuries when unexpected obstacles arise on the track, it is sometimes necessary to use fall braking, for which its own, safest technique has also been developed.

Turn

The step turn is very common in competitions, while the plow turn is often used for tight turns. Sometimes methods such as a stop turn, a turn from a stop and a turn on parallel skis are used.

Main types of cross-country skiing

• Time trial competitions
• Competitions with general start (mass start)
• Pursuit races (skiathlon, Gundersen system)
• Individual Sprint
• Team sprint

Time trial competitions

In a time trial, athletes start at a certain interval in a certain sequence. As a rule, the interval is 30 s (less often - 15 s or 1 min). The sequence is determined by the draw or the athlete’s current position in the ranking (the strongest start last). Pair time trials are possible. The final result of the athlete is calculated using the formula “finish time” minus “start time”.

Mass start competition

In a mass start, all athletes start at the same time. At the same time, athletes with the best ratings occupy the most advantageous places at the start. The final result coincides with the athlete’s finishing time.

Pursuit racing

Pursuit races (pursuit, English pursuit) are combined competitions consisting of several stages. In this case, the starting position of athletes at all stages (except the first) is determined based on the results of previous stages. As a rule, in cross-country skiing the pursuit takes place in two stages, one of which athletes run in the classical style, and the other in the skating style.

Pursuit races with a break are held over two days, less often - with an interval of several hours. The first race usually takes place with a time trial. Based on its final results, the gap from the leader for each participant is determined. The second race is run with a handicap equal to this gap. The winner of the first race starts first. The final result of the pursuit race coincides with the finishing time of the second race.

Pursuit race without a break (skiathlon , until June 2011 - duathlon, later officially renamed by the FIS Ski Committee) begins with a general start. After covering the first half of the distance with one style, athletes change skis in a specially equipped area and immediately overcome the second half of the distance with a different style. The final result of the pursuit race without a break coincides with the athlete’s finishing time.

Relay races

Teams consisting of four athletes (less often three) compete in relay races. Ski relay races consist of four stages (less often - three). Relay races can be held in one style (all participants run their stages in the classical or free style) or in two styles (participants run stages 1 and 2 in the classic style, and stages 3 and 4 in the free style). The relay begins with a mass start, with the most advantageous places at the start determined by a draw, or they are given to the teams that took the highest places in previous similar competitions. The relay is transferred by touching the palm of any part of the body of the starting athlete of his team, while both athletes are in the relay transfer zone. The final result of a relay team is calculated using the formula “finishing time of the last team member” minus “starting time of the first team member” (usually equal to zero).

Individual Sprint

Individual sprint competitions begin with a qualification (prologue), which is organized in a time trial format. After qualifying, selected athletes compete in the sprint finals, which are held in the form of races of different formats with a mass start of four people (varies). The number of athletes selected for the final races does not exceed 30. First, the quarter-finals are held, then the semi-finals and finally the A final. The table of final results of the individual sprint is formed in the following order: results of the final A, semi-final participants, quarter-final participants, unqualified participants.

Team sprint

The team sprint is conducted as a relay race with teams consisting of two athletes who take turns replacing each other, running 3-6 laps of the track each. If the number of entered teams is sufficiently large, two semi-finals are held, from which an equal number of the best teams are selected for the final. The team sprint begins with a mass start. The final result of the team sprint is calculated according to the relay rules.

The school ski training program provides for students to become familiar with and practice techniques for performing various types of ski moves.

This move is one of the main methods of skiing, used on slopes of small and medium steepness, as well as on the plain under poor sliding conditions. The stroke cycle consists of two sliding steps, in which the skier alternately pushes off with his hands twice.

Phase 1 free single-support sliding on the left ski. It begins from the moment the right ski track comes off the snow and ends with placing the right pole on the snow. The goal of the skier in this phase is to lose speed as little as possible and prepare to push off with his hand. The right leg, after finishing the push-off, bends at the knee joint and, in order to relax, rises along with the ski by inertia back and up. Extending the right arm forward and upward ends with raising the hand to the level of the head. The skier begins to tilt his torso forward and extend his right arm at the shoulder joint, preparing to place the pole on the snow. The left hand initially holds the stick from behind and then begins to lower it down.

Phase 2, sliding with straightening of the supporting (left) leg at the knee joint, lasts from placing the stick on the snow until the beginning of bending of the left leg at the knee joint. In this phase, the skier must maintain and, if possible, increase the gliding speed. The left stick is placed on the snow not much in front of the toe of the boot of the left foot at an acute angle to the direction of movement. This allows you to immediately begin pushing away with it. The skier begins to lower the right leg, bent at the knee joint, and, bending it at the hip joint, bring it to the left leg. With the right foot placed on the snow, the eye is brought to the left as the right ski slides. The left arm, slightly bent at the elbow joint, falls down.

Phase 3 sliding with a squat on the left leg. It begins with bending the supporting (left) leg at the knee joint and ends with stopping the left ski. The purpose of the phase is to speed up the roll. The left leg bends at the knee joint, its shin leans forward. In this phase, the bringing of the right leg to the left ends. With his left hand, the skier begins to accelerate the pole forward. In this phase, it is necessary to quickly bend the leg at the ankle joint, speed up the forward swing of the leg, and increase the pressure with the hand on the stick.

Phase 4: lunge with the right leg and squat on the left leg. The phase begins with stopping the ski and ends with the beginning of extension of the left leg at the knee joint. The skier's goal in this phase is to speed up the lunge. When the left ski stops, an accelerated lunge with the right foot begins, sliding the ski.

Phase 5 push-off with straightening of the pushing (left) leg. It begins with the extension of the pushing leg at the knee joint and ends with the lifting of the left ski from the snow. The purpose of the phase is to accelerate the movement of body weight forward. At the beginning of this phase, pushing off with the right hand is completed by extending it at the shoulder and elbow joints. The angle of inclination of the poles at the moment of their separation from the snow is about 30°. When the left ski lifts off the snow, the second sliding step begins, but on the right ski, the phase structure of movements in which is the same as during the first step.

Movement with this move is carried out only by simultaneously pushing away with the hands. The move is used on gentle slopes, as well as on the plain under good sliding conditions. The stroke cycle consists of free gliding on two skis and simultaneously pushing off with your hands. Cycle length 59 m, duration 0.81.2 s. average speed in the cycle is 47 m/s. pace 5075 cycles per 1 min/ There are two phases in the stroke cycle: free gliding on skis and gliding on skis with simultaneous push-off.

Phase 1 free gliding on two skis. It begins from the moment the poles are torn off from the snow and ends with placing them on a support. The purpose of the phase is to prevent a large loss of ski gliding speed acquired as a result of pushing off with your hands, and to prepare for the next push off with your hands. In this phase, you should not make accelerated upward movements of your arms after the end of the push-off; you must smoothly straighten your torso and move your arms forward and up. Placing the poles on the snow is carried out due to the accelerated tilt of the body.

Phase 2 - sliding on two skis with simultaneous push-off with hands. It begins from the moment the poles are placed on the snow and ends with their separation from the support after pushing off with the hands. The skier's goal in this phase is to increase gliding speed. Currently, the option of simultaneous stepless movement is used. in which the legs move back and forth relative to each other. In the free sliding phase with arms extended forward, one of the legs is moved back slightly, and the body weight is transferred to the other leg. and when pushing off with your hands, the free leg moves forward to the supporting leg. At the same time, the skier makes a squat with a redistribution of body weight on both bent legs. At the same time, he moves the foot of the supporting leg slightly forward.

This move is used on flat terrain and on gentle slopes with good to excellent sliding conditions. The cycle consists of one kick. Simultaneous push-off with your hands and free gliding on two skis. In the cycle of the high-speed version of the stroke, six phases are distinguished; the analysis of movements begins with the end of the push-off with the hands.

Phase 1 free sliding on two skis. The phase begins with the lifting of the poles from the snow and ends with the beginning of bending the right leg, which will be the push leg, at the knee joint. If at the beginning of free gliding the body weight is evenly distributed on both legs, then later the skier takes the swing (left) leg back almost a foot, bends it at the knee joint and begins to bring it to the supporting (right) leg. The skier transfers his body weight to his right leg and lowers his arms straight down.

Phase 2 sliding with sitting down. The phase begins with bending the supporting (right) leg at the knee joint and ends when the right ski stops. During this time, the skier bends his right leg at the knee joint by 20°, bringing the tilted shin to a position tilted forward at an angle of 85°. The skier's swing leg catches up with the supporting leg (feet together), he tilts his torso, bending at the hip joint by 57. The skier begins to move his arms forward, bending them at the elbow joints.

Phase 3 lunge and squat. The phase begins from the moment the right ski stops and ends with the beginning of straightening of the right leg at the knee joint. The duration of the phase is 0.030.06 s. The skier can begin the lunge with his left foot before the right ski stops (too early), at the moment of stopping (on time) or after stopping it (late). In this phase, the skier, bending his right leg at the knee and ankle joints, completes the squat. The projection of the center of mass of his body is concentrated on the front of the table. Bending his arms at the elbow joints, the skier continues to accelerate the poles forward.

Phase 4: push-off with straightening of the pushing (right) leg from the beginning of extension of the right leg at the knee joint until the right ski lifts off the snow. In this phase, the skier actively straightens his right leg: at the hip joint 65°, at the knee joint 55°. The push-off ends at an angle of 45-55° with extension at the ankle joint. The skier continues to move the poles forward and upward, raising his hands to eye level. During this time, his torso extends approximately 10° and forms a straight line with the pushing leg.

Phase 5 free single-support sliding on the left ski. The phase begins with lifting the right ski off the snow and ends with placing the poles on the support. Having completed the push-off, the skier continues to move his right leg back and up by inertia, bending it in order to relax the knee joint. He begins to smoothly straighten the supporting (left) leg at the knee joint, and brings the shin, tilted forward, to a vertical position. The skier continues to lift his poles upward, and his hands rise above his head.

Phase 6 sliding with simultaneous pushing off with hands. The duration of the phase is 0.20.25 s. The swing (right) leg is not completely brought to the supporting leg, but remains half a foot behind it. The foot of the left leg is extended forward, its shin is tilted back 50° from the vertical, which ensures a rigid (without shock absorption) transfer of the force developed when pushing off with the torso and arms to the sliding skis. The cycle of the high-speed version of the simultaneous one-step move ends by lifting the poles from the snow.

The main version of a simultaneous one-step move

The cycle of the main version of this move has the same phases as in the cycle of the high-speed version, but there are differences in the coordination of the work of the legs, arms and torso. In the main version of the move, after the end of the simultaneous push-off with poles, the skier. having switched to free gliding on two skis, he straightens his torso and moves his arms forward, without lunging with his foot, as in the high-speed version.

Simultaneous one-step move (basic option)

Having taken a step, the skier moves the poles from the position with the rings towards him to the position with the rings away from him, and after pushing off with his foot, he must again position them with the rings towards him. Placement of poles on the snow and pushing them away is carried out at an acute angle. The entire period from the end of the push-off with the hands to the start of the next push-off with them is much longer than in the high-speed version. The stroke can be used under good sliding conditions on gentle slopes (13°), as well as on flat terrain with excellent sliding conditions (icy ski tracks, coarse snow, etc.).

Simultaneous two-step move

This move is used on flat terrain under good to excellent sliding conditions. The simultaneous two-step cycle consists of two sliding steps, simultaneous push-off with the hands and free gliding on two skis.

The analysis of movements in the stroke cycle begins from the moment the ski poles come off the snow after pushing off with the hands.

The skier begins to actively and rapidly bring the swing leg to the supporting leg in such a way that the approach is completed before the end of the push-off with the hands. The moment the ski poles come off the snow ends the cycle of simultaneous two-step travel. Currently, this move is rarely used by qualified skiers.

The cycle of movements of the alternating four-step move consists of four sliding steps and two alternating push-offs with the hands for the last two steps. Let's consider the actions of a skier in a cycle of alternating four-step stroke when moving on the plain.

Simultaneously with the first kick, the rider brings his hand with the stick forward and upward. A push with the foot (this move is done in the same way as in a two-step alternating move. By the end of the push, the skier must raise the hand of the half-bent arm extended forward to shoulder level. The lower end of the stick is facing back. With the end of the push with the foot and the extension of the same hand, the racer begins to slide to one leg and bring forward the second arm and the leg released after the push. This is done in such a way that by the end of the second push with the foot, the arm and leg complete the movement at the same time.

During the extension of the second arm and leg after the first push, the skier, with the hand that started the movement earlier, moves the stick to the ring forward position. After the end of the second push, the rider prepares for the third kick. At the beginning of the third push, the stick of the same name as the push leg should be placed in a position with the ring facing away from you. During the third kick, the foot is placed at an acute angle. The skier makes the fourth kick with his foot in the same way as the third.

As it begins, the skier places a stick in the snow for the second push with his hand. During the fourth kick, he makes a movement with his other hand, similar to the movement of the first hand at the time of the third kick, and therefore, by the end of the fourth kick, the conditions are created for the start of the push with the second hand. With the end of the push with the second hand, the cycle of movement in the four-step stroke is completed. An alternating four-step move is rarely used.

Skate skiing

Half-skating is one of the most effective ways of skiing. Using it allows you to develop high speed. This move is used on flat areas, gentle ascents and descents, when moving in an arc. It requires a ski track that would provide the correct direction for the skier to slide when skating with his foot. The stroke cycle consists of simultaneous push-off with the hands, push-off with the foot using a sliding stop and free single-support sliding. It is advisable to begin the phase analysis of movements in the stroke cycle from the moment the push-off with the foot ends. The principle of identifying phases in the stroke cycle is based on the time characteristics of repulsion with legs, arms and free sliding.

The half-skate cycle includes four phases: free single-support sliding, sliding with push-off with the hands, sliding on two skis with simultaneous push-off with the leg and hands, sliding on two skis with push-off with the leg.

Phase 1 free single-support sliding (on the right ski). It begins from the moment you finish pushing off with your foot and continues until you place your poles on the snow. At the beginning of the phase, the projection of the skier’s center of body mass (c.c.m.t.) is located somewhat posteriorly and laterally in relation to the foot of the supporting leg. During the sliding process, the supporting leg and torso smoothly straighten, the arms remain in the extreme rear position (hover), the swing leg freely rises up and to the side. During free single-support sliding of the p.c. The skier's m.t. moves from a rear-side position in relation to the support to the front of the table. This ensures gliding on a flat ski. Having finished free gliding on an almost straight supporting leg, the skier begins to tilt his torso, move his fly leg forward and to the side and places his poles on the snow. He places the right stick at an angle of about 70°, the left one at an angle of 80°. A different inclination of the poles is necessary to place them on the support at the same distance (in front) from the foot of the supporting leg, since by this time the body is somewhat rotated around its own axis towards the pushing leg.

In phase 1, you should strive to smoothly but almost completely straighten the supporting leg, while maintaining a slight tilt of the torso. Thanks to this, the muscles of the supporting leg and torso relax before the upcoming work. The described actions complete the preparation for performing the main work efforts aimed at increasing the skier’s speed of movement.

Phase 2 - sliding on the right ski with push-off with both hands. It begins with placing the poles on the snow and continues until the left ski is placed on it. The skier pushes off with his hands due to the active tilt of the torso, the position of his hands does not change. With the swing leg slightly bent at the knee joint, he lunges forward and to the side and places the skis on the snow at an angle of 16-24° to the direction of movement, the heels of the skis are placed crosswise, the supporting right leg begins to bend. The higher the speed, the smaller the angle of placing the ski on the snow.

Phase 3 - sliding on two skis with pushing off with the left leg and hands. It begins with placing the left ski on the snow and continues until the poles come off the support. In this phase of the half-skate stroke, pushing off with the leg is fundamentally different from pushing off not only in classical, but also in all other skating moves, since at first the skier does not straighten, but bends the pushing leg. This requires dividing the kicking action into two sub-phases.

Subphase 1 - sliding on two skis with pushing off with the left leg (abducting it) while bending at the hip. knee, ankle joints and simultaneous push-off with hands. The duration of the subphase is 0.160.19 s. In subphase 1, the skier continues to actively tilt his torso up to 30-35° to the horizon, pushes off with his arms, straightening them at the shoulder and elbow joints. Pushing off with his hands, he sits down on the supporting (right) leg, bending it at the knee joint at an angle of 130-135°, at the hip joint at an angle of 80-90°, which allows reducing the pressure of the body weight on the sliding ski and making it easier to push off with the hands. Active movement of body weight from the supporting leg to the pushing leg is extremely necessary not only to reduce the load on the muscles when bending the supporting leg, but also to increase the push-off force by abduction, as well as to ensure effective push-off by the leg when extending it in subsequent phases.

Subphase 2 - sliding on two skis with abduction-extension of the pushing leg and pushing off with the hands. At this time, the skier finishes pushing off with his hands, continues pushing off by abducting his left leg and begins to extend it at the hip joint. The supporting leg remains bent at the hip, knee and ankle joints, it ends by tilting it to the left and moving the body weight to the pushing leg, the torso is tilted forward.

Phase 4 - sliding on two skis with push-off by abduction and extension of the left leg begins after pushing off with the hands and ends with the left ski lifting off the snow. In this phase, the push-off ends with abduction and active extension of the left leg at the hip, knee and ankle joints while sliding the left ski on the inside edge. The supporting leg remains bent at this time. The torso begins to smoothly straighten, the arms, by inertia, continue their relaxed movement back and up. The effectiveness of completing a push-off with the leg also depends on the position of the supporting leg. The more the supporting leg is bent, the smaller the repulsion angle and the greater the horizontal component of the pushing force. However, muscle tension increases sharply due to the need to maintain body weight on the bent supporting leg.

Skating without hand push-off

Two variants of this move are used: with swings and without swings. In both variants, the stroke cycle consists of two sliding steps, during which two alternating kicks are performed, and includes two phases characteristic of each step - free single-support sliding and sliding with kicking.

Phase 1 free single-support sliding on the right ski begins after pushing off with the left leg and continues until the left (fly) leg moves forward and to the side. At the beginning of the phase, the skier’s supporting leg is bent at the hip joint at an angle of 97-103°, at the knee at an angle of 72-78°, at the ankle 67-73°, the torso is tilted at an angle of 30-45° (to the horizontal), the left hand holds the pole in a horizontal position, lowered in front, the right one (on the side) holds the stick with a ring at the back - at the top. Having pushed off with his left leg, the skier bends it at the knee joint and pulls it towards the supporting leg. At the same time p.c. The skier's m.t. moves to the front of the foot of the supporting leg from a rear-side position in relation to the support. The almost straight left hand, together with the stick in this phase, moves back to the knees, the right hand forward. Towards the end of the phase, both hands move towards the legs of the same name and each other and lower to the knees.

Phase 2, sliding on the right ski with pushing off with the same leg, begins from the moment the swing (left) leg moves forward and to the side and ends with the right ski lifting off the snow. When sliding on the right ski in this phase, the swing (left) leg moves forward to the side at an angle of 1014° to the direction of movement. In this case, the projection of the skier’s body weight shifts towards the movement of the swing leg.

Skating without arm swings, as well as with swings, is used under good gliding conditions on the plain, gentle slopes and when accelerating on steeper slopes, when the speed is above 7 m/s. A low stance and a stationary position of the arms in front of the chest at high speeds of movement reduce the force of air resistance. This move is economical due to its small windage, long glide length, and low rate of movement.

Phase 1, sliding on the left ski with pushing off with the right hand, begins after pushing off with the right foot and ends with the right stick lifting off the support. The duration of the phase is 0.12-0.15 s. While sliding, the skier begins to smoothly straighten the supporting (left) leg at the knee and hip joints. The skier, gradually bending it at the knee and hip joints and at the same time holding the ski at the same angle to the main direction of movement, pulls it towards the supporting leg. P.c.m.t. The skier begins to move to the forefoot of the supporting leg.

Phase 2 - sliding on the left ski with pushing off with the left foot. free single-support sliding on the right ski, sliding with simultaneous push-off with the hands, sliding with simultaneous push-off with the hands and leg (right), sliding with push-off with the right foot.

When overcoming climbs in the cycle of this move, the following phases are distinguished: free single-support sliding, sliding on the left ski with pushing off with the left foot, sliding on the left ski with pushing off with the left leg and hands (arm), sliding on the right ski with simultaneous pushing off with the hands, sliding on the right skiing with pushing off with the right leg and hands (arm), sliding on the right ski with pushing off with the right leg.

This move is the most difficult in terms of coordination. since with each sliding step, extension of the pushing leg is accompanied by tilting of the torso and pushing off with the hands. It is advisable to begin the analysis of the movements of the stroke cycle from the moment the push-off with the foot ends.

The stroke cycle consists of two sliding steps. Each step includes a push-off with the leg (right or left), a simultaneous push-off with the arms, and a single-support slide. When moving on the plain and on gentle slopes, four phases are distinguished in the cycle (in one sliding step): free single-support sliding, sliding with simultaneous push-off with the hands, sliding with simultaneous push-off with the leg and hands, sliding with push-off with the leg.

With increasing steepness of the climb, the phase structure of the stroke changes somewhat. Under these conditions, pushing off with the hands begins almost simultaneously with pushing off with the leg, and three phases are distinguished in the stroke cycle: free single-support sliding, sliding with simultaneous pushing off with the leg and hands, sliding with pushing off with the leg.

Alternating skating

Alternating skating is used on steep climbs (more than 8°), as well as with soft ski tracks and poor sliding conditions on less steep climbs. Although this move is the least fast, its importance cannot be underestimated.

The stroke cycle consists of two sliding steps, during which the skier pushes off with his hands twice alternately. Depending on the steepness of the climbs, the pace of movement, and technical skill, athletes use two options for alternating skating. In the first variant, the end of the push-off with the hand coincides with the beginning of the push-off with the foot, and more often the efforts of the hand and the foot are superimposed. With this option, the speed is maintained by the frequency of steps while shortening the sliding step. This stroke option is used on steep climbs, in poor sliding conditions, and in cases of physical fatigue, when the athlete cannot push off powerfully enough. In the second option, there is a phase of free single-support sliding (after pushing off with the hand and before pushing off with the foot).

Let's consider the sequence of movements in the first version of the alternating skating stroke.

Phase 1, sliding on the left ski with pushing off with the right hand, begins with the right ski lifting off the snow and continues until the fly (right) leg moves forward and to the side. . Sliding in this phase is supported by active extension of the right arm in the shoulder and elbow joints, as well as a slight (23°) tilt of the torso. When sliding, the skier extends the supporting (left) leg at the knee joint by 24-28°, at the hip joint by 20-24°, and tilts the lower leg by 70°. The skier pulls the swing (right) leg together with the ski towards the supporting leg, gradually bending it knee joint. In this case, the angle between the ski and the direction of movement does not change; the heel of the foot is brought to the supporting leg. In this phase, the skier continues to bring his left arm forward, gradually bending it at the elbow joint, raising his hand almost to shoulder level.

Phase 2, sliding on the left ski with pushing off with the left leg and right hand, begins with moving the swing (right) leg forward and to the side and ends with the right stick being lifted off the support. When, as a result of the active movement of the fly (right) leg forward and to the side, the skier’s feet come as close as possible, he begins to push off with his left leg, first extending it at the hip joint. At the same time, the skier finishes pushing off with his right hand, and continues to bring his left hand forward.

Phase 3, sliding on the left ski with pushing off with the left foot, begins with the right stick being lifted off the support and ends with the left stick being planted. The skier continues to push off with his left leg, extending it at the hip and knee joints (he straightens his torso by 23°). The skier moves the swing leg, bent at the knee almost to a right angle, forward and to the side. At the same time, he finishes extending his left hand and places the stick on the support at an acute angle, and after pushing off, he begins to move his right hand down and forward. At the end of this phase, the skier places the swing (right) foot on the snow at an angle of 1624° to the direction of movement.

Phase 4 - sliding on two skis with pushing off with the left leg and the same hand begins with placing the stick on the support and ends with the left ski lifting off the snow. The duration of the phase is 0.090.16 s. The skier continues to extend the pushing (left) leg at the hip and knee joints, and extending it at the ankle joint ends the push-off. With the end of pushing off with the left foot and lifting it off the snow, the second sliding step in the stroke cycle begins, the movements in which are the same as in the first step.

Typically, the climbs are up to one-third of the distance and are overcome by sliding, stepping, running steps, “half-herringbone”, “herringbone”, “ladder” and skating moves. The choice of overcoming method depends on the steepness of the climb, the quality of ski lubrication, the training and technical readiness of the skier. The climbs are overcome straight, diagonally, and zigzag.

When overcoming climbs, a rolling force acts, calculated by the formula Fslop = Psina where P is the mass of the skier, a is the steepness of the climb. A skier weighing 70 kg, going up a slope of 5°, must overcome a force of resistance to movement (Fslope) equal to almost 5 kg, with a slope of 10° up to 12 kg, 15° up to 18 kg. On an ascent, the skier's pressure on the support is less than on the plain, and it is determined by the formula N=Pcosa. The steeper the rise, the less frictional force. However, the glide time of the skis decreases and at a certain steepness the skier generally switches to a stepping step.

Therefore, with a decrease in the friction force of the skis, the speed of the skier’s movement on the climb does not increase significantly, but the adhesion strength of the skis to the snow decreases and it becomes more difficult for the skier to push off with his feet. Therefore, he shortens his stride, pushes off with his leg at a greater angle, and works more energetically with his arms. At the same coefficient of adhesion (Ksc) of skis with snow, the angle at which the end of the kick is pushed off increases by as much as the steepness of the climb increases. If, with a coefficient of adhesion of 0.4 on the flat, a skier can complete the take-off with his foot at an angle of 68°, then on a slope of 5° the minimum take-off angle with his foot will be 73° on an ascent of 10° -78°.

When moving from flat to uphill, a skier continues to maintain the phase structure of a sliding step up to a certain point. As the steepness of the climb increases, the free sliding phase decreases. Skilled skiers are able to maintain free gliding on slopes up to 5°, and on steeper slopes they switch to a sliding step. Its distinctive feature is the absence of free sliding.

At the moment the skier finishes pushing off with his foot, he places the stick of the same name on the snow. P. c. The skier's m.t. is shifted onto the heel of the supporting leg. Working energetically with his torso and arm, he glides on the ski, and the shin of the supporting leg slightly tilts back. When the ski stops, the rider begins to bend the supporting leg at the ankle and knee joints, and the swing leg is behind the supporting leg. The ski stops before lunging. Standing the ski before the lunge is a phase that does not exist when walking on the plain. To achieve optimally high speed when moving with a sliding step, you must not retract the ski when pushing off with your hand and minimize the standing phase of the ski before lunging. If the slope of the climb is more than 10°, skiing is impractical and skiers switch to the method of climbing with a stepping step.

When moving with a stepping step, the skier alternately pushes off with his legs and arms. With the end of the push-off with one leg, he immediately transfers his body weight to the other leg. The ski does not slip. The rider places the pole on the support until the end of the push-off with the same leg and the opposite hand (there is no free sliding phase). Thus, he leans on both sticks at the same time.

Therefore, the task of pushing off with your hands is to transfer the skier’s body weight forward onto the support. When moving with a stepping step, the skier rolls over a bent leg. without straightening it when swinging. As the lunge begins, the skier continues to bend the supporting leg, and the strongest skiers, as a rule, immediately begin to straighten it at the hip and knee joints, i.e. push off. Skiers overcome steep short climbs (15° or more) at a running pace. During this step, all gliding phases are replaced by the flight phase. From the moment the stick is set, the body weight moves to the swing leg. Next comes standing skis until you lunge. Well-prepared skiers begin the lunge simultaneously with the straightening of the supporting leg, and sometimes earlier. They climb the climb with their legs strongly bent at the knees. The running pace is 70 cycles per minute.

When climbing slopes diagonally, a “half-herringbone” climb is used. The ski located above glides in the direction of movement, and the tip of the lower ski is moved to the side. The angle of the lower ski depends on the steepness of the climb and sliding conditions. The skier's hands work alternately. The herringbone climb is used when climbing straight up. With this method of lifting, the tips of the skis are spread out to the sides in the direction of movement, and in order to improve traction with the snow, the rider edges the skis on the inner ribs. The steeper the climb, the more the ski tips spread out.

When climbing in a herringbone pattern, the skis do not slip, and the rider’s legs and arms work alternately. Climbing “ladders” is not used in skiing competitions. To climb the “ladder”, you need to stand with your left or right side to the rise, put your skis on the upper edges and climb with side steps. If a skier overcomes a rise, turning his right side towards it, then he pushes off with his left hand, simultaneously straightening his left leg, and moving his right leg away from his left. With the right ski and pole placed on the snow, the left foot is placed next to the right, etc. The technique of overcoming climbs using skating methods: simultaneous one-step, two-step and alternating is based on pushing off with a sliding stop.

Phase 1 of free single-support sliding on the left ski lasts from the end of pushing off with the right leg until the swing (right) leg moves forward and to the side and the beginning of extension of the left leg. The duration of the phase is 0.200.45 s. The supporting (left) leg at the beginning of free single-support sliding is strongly bent: at the knee joint at an angle of 110-115 °, at the hip joint at an angle of up to 90-95 °. The skier's torso is inclined to the horizon at an angle of 45-52. While sliding on a flat left ski at an angle of 16-22° to the direction of movement, the skier smoothly extends the supporting leg at the knee joint by 30-35°, at the hip joint by 45-50°, straightens the torso by 8-10°. Extension of the supporting (left) leg can significantly reduce the static tension of the muscles of this leg when sliding. Having completed the preparatory movements, the skier will mix the p.c. m.t. from a posterior-lateral position in relation to the support on the forefoot and groups to effectively push off with the leg. At the same time, he bends the supporting leg at the ankle joint by 811 °.

Phase 2: single-support sliding on the left ski with simultaneous pushing off with the left leg begins with moving the swing (right) leg forward and to the side and continues until the left stick is placed on the support. Phase duration 0.120.22 s. After the preparatory movements in the previous phase, the skier performs technical actions that help increase speed. He pushes off, actively extending his left leg at the knee and hip joints. The heel of the foot is pressed against the ski. With the right foot, the skier makes an energetic forward swing with abduction. He ends up lifting his left arm forward and upward and bending it at the elbow joint at an angle of 90-100 by placing the stick on the snow at almost a right angle. His right hand, slightly behind his left, continues to move forward and upward.

Phase 3, sliding with pushing off with the left leg and hands, begins with placing the left pole on the support and ends with the lifting of the left ski from the snow. The duration of the phase is 0.03-0.18 s. At the beginning of the phase, the skier glides on the left ski and pushes off with the left foot to the hand. On gentle slopes, the left pole and right ski are placed on the snow at the same time. From the middle of this phase, the skier begins to glide on two skis (double-legged sliding) and continues to push off with his left leg and the same hand.

With the transfer of body weight from the left (push) leg to the right (support) leg, favorable conditions arise for effective completion of the push-off: the vertical push-off force decreases and the load on the muscles that hold the body weight on the push-off leg decreases, since a significant part of the body weight is transferred from the push-off leg on the supporting one and the possibility of quick repulsion is created. The push-off with the left leg ends with its extension mainly at the ankle joint, while the body weight is transferred to the supporting (right) leg. bent at the knee joint at an angle of 114-120°, at the hip at an angle of 96-108°. The skier's body is tilted at this moment at an angle of 38-45 °

Phase 4, sliding on the right ski with simultaneous push-off with the hands, begins with the left ski lifting off the snow and continues until the swing (left) leg moves forward and to the side. The duration of the phase is 0.180.34 s. The skier continues to actively tilt his torso and extend his arms at the shoulder and elbow joints. When pushing off with his hands, he sits down on the supporting leg, bending it at the knee joint to 103-108°, at the hip joint to 85-93°. This reduces the pressure of your body weight on the sliding ski and makes pushing off with your hands easier. While sliding on the right ski, the rider pulls the left leg towards the supporting leg, bending it at the knee joint. The projection of the center of mass of the skier’s body from a rear-side position in relation to the support moves to the front of the foot. At the same time, the lower leg tilts forward by 8-10°. Before taking off, the skier groups himself.

Phase 5, sliding on the right ski with pushing off with the right leg and arms, begins with moving the left leg forward and to the side and extending the supporting (right) leg and ends with the right stick being lifted off the support. The duration of the phase is 0.090.16 s. When sliding on the right ski, the rider actively moves his left leg forward and to the side and begins to push off with his right leg. straightening it at the knee and hip joints, and finishes pushing off with his left hand. Next, he slides on his right ski, pushing off with his right leg and right hand, and continues the active extension and abduction of his left (fly) leg. The left hand, after lifting the stick from the snow, moves back, and the right hand finishes pushing off in this phase.

Phase 6, sliding and pushing off with the right foot, begins with the right pole lifting off the support and ending with the right ski lifting off the snow. Phase duration b0.120.18 s. At the beginning of the phase, the rider slides on the right ski and pushes off with the right leg, extending it at the knee and hip joints. He begins to straighten his body. Continuing the extension and abduction of the left leg, the skier places the left ski on the snow at an angle of 16-22° to the direction of movement, and his hands complete the back-up movement. The rider then moves on two skis, pushing off with his right foot. The angle of repulsion depends on the position of the supporting leg. The more it is bent, the smaller the repulsion angle and the greater the horizontal component of the pushing force, however, muscle tension also increases. Maintaining the body weight on the supporting leg bent within optimal limits ensures the effectiveness of repulsion.

Ski racing- a winter Olympic sport in which athletes need to cover a certain distance on skis in a minimum time. Ski racing is divided into men's and women's.

The International Ski Federation (FIS) was founded in 1924 and unites national federations.

History of the origin and development of cross-country skiing (skiing)

Historians and dated to the 6th-7th century BC. written evidence suggests that the first skis appeared among northern hunters. The first skis were very similar to modern snowshoes.

Due to the harsh climate, the Norwegians showed the greatest interest in skiing. At the beginning of the 18th century, skiing was part of the compulsory training program for Norwegian troops. And at the end of the same century, the first cross-country skiing competitions took place.

At the beginning of the 19th century, the world's first ski community was created. A little later, the first ski club was opened in Finland, after which such clubs appeared in many countries in Europe, America and Asia. By the end of the century, cross-country skiing competitions began to be held in almost all countries of the world.

Ski racing first appeared at the 1924 Olympic Winter Games in Chamonix. Competitions for women appeared at the 1952 Olympic Games in Oslo.

Ski racing rules

The competition rules are approved by the International Ski Federation (“International Competition Rules”).

The following types of starts are used in competitions: separate, general, group and pursuit starts. Time trials usually use intervals of 30 seconds.

The starter gives a warning: “Attention” 10 seconds before the start. 5 seconds before the start, the countdown begins: “5…4…3…2…1”, followed by the starting signal “March”. During the race, athletes are not allowed to use any means of transportation other than skis and ski poles. Skiers must only follow the trail and pass all checkpoints.

Along the way, athletes can change one ski or poles. The change of skis is monitored by a panel of judges; before the start, all skis must be marked.

Finish times are recorded manually or electrically and are given in full seconds.

Cross-country skiing track

Cross-country skiing courses should be located in such a way that they best provide an opportunity to evaluate the technical, tactical and physical preparation of athletes. The level of difficulty must correspond to the level of competition. The main components of the cross-country skiing route:

• One third of the course should consist of climbs ranging from 9% to 18% with a height difference of more than 10 meters, as well as several short climbs with a gradient of over 18%.
• One third is hilly, rugged terrain consisting of short ascents and descents (with elevation differences ranging from 1 to 9 meters).
• One third consists of a variety of descents that require different descent techniques. The routes are used only in the direction established for the competition.

It is better if the track consists of several laps so that spectators can enjoy watching the competing athletes. At official competitions, the length of the distance ranges from 800 m to 50 km.

Skiing equipment

• Skis are the main element of a skier's equipment. Skis are classic, skating and combined. Previously, when choosing skis, it was important skier's height, then now the length of the skis primarily depends on the weight. Each manufacturer has tables that indicate what length of skis corresponds to what weight.
• Boots are special shoes designed for use with skis.
• There are two binding systems - SNS and NNN, and ski boots are only suitable for one of them.
• Ski poles are equipment used by skiers to maintain balance and accelerate movement when skiing.

Skiing styles

Skating style (free) - implies that the skier can independently choose the method by which he will move along the distance. This style is faster than the classic style.

Classic style is a type of movement in which the skier covers almost the entire distance on a prepared ski track. “Classical” ski moves are divided according to the method of pushing off with poles into alternating and simultaneous.

Main types of cross-country skiing

• Time trial competitions are skiing competitions in which athletes start one after another at a certain interval. Typically the interval between starts is 30 seconds.
• Mass start competitions are skiing competitions in which all athletes start at the same time.
• Pursuit race or pursuit (English pursuit - pursuit) is a competition of several stages. Skiers run one stage in the classic style, and the other in the skating style. The position of skiers at all stages is determined by the results of previous stages.
• A relay is a skiing competition in which teams of four compete. The ski relay consists of 4 stages. Relay races can be held in one style (all participants run their stages in the classical or free style) or in two styles (participants run stages 1 and 2 in the classic style, and stages 3 and 4 in the free style). The relay is transferred by touching the palm of any part of the body of the starting athlete of his team, while both athletes are in the relay transfer zone.
• Sprint (individual and team).

Cross-country skiing competition

• The Olympic Games are the most prestigious cross-country skiing competitions, held every 4 years.
• The World Ski Championships are the second most prestigious cross-country skiing competition and are held every odd-numbered year.
• The World Ski Cup is an annual cross-country skiing competition organized by the International Ski Federation from October to March.

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Competitions are held on a special track, taking into account age and gender restrictions. This sport was founded in Norway in the 18th century. Skiing was then mastered in Finland and Sweden. International racing in Europe only appeared at the end of the 19th century. In 1924, it was decided to organize the FIS federation, which today includes 98 countries of the world.

Classification of ski moves

Currently, each athlete selects the appropriate technique for moving on snow. There are no specific standards and requirements for moves even in official competitions. Some people choose an accelerated type of movement, some choose a strategic type, some choose a mixed type.

At the moment, there are the following types of skiing: classic and skating. The first belong to the main and frequently used group, the second are a little simpler in technique, but slower in speed of movement.

Based on sliding movements of the legs. Here the technique comes down to free support during steps.

Basic ski moves, that is, classic ones, are divided into one-, two- and four-step. The main difference between the species is the cycle of pushing and jerking with the legs. There is also a stepless move, but it is used only in rare cases by experienced professionals. In addition, the classic methods of driving along the highway can be simultaneous or alternating. Here the fundamental difference lies in the work of the hands and supports.

Stepless move

Movement is carried out due to a one-time jerk of the arms. This classic ski move is most often used on flats and gentle slopes when gliding conditions are assessed as good. One cycle involves simultaneous repulsion by supports and subsequent movement along the track. The distance between hand jerks should be between 5 and 9 meters. The average duration varies from 0.8 to 1.2 s. The maximum speed during descent is up to 12 m/s.

Such simultaneous ski moves are conventionally divided into 2 phases: free and forced sliding. The first occurs during movement after pushing off the surface with supports, the second occurs at the moment of jerking with the hands.

The main nuance of this move is to prevent loss of speed. Inexperienced athletes slow down during take-off. Because of this, the rhythm breaks and the load on muscle mass increases.

One-step move

This is the most common option for driving on a snowy road. The one-step move involves coordinating the torso and limbs, as well as maintaining balance. The basis of the technique is that immediately after a simultaneous push-off, the athlete must move his arms and body forward. This will achieve free sliding.

After completing the step, you need to move the sticks with rings away from you. The kick should be moderate. While sliding, the sticks should be turned towards you again with rings. The angle between the route and the supports should be as acute as possible. This will allow you to develop high speed and make the glide last longer.

The movement cycle takes about 1.5 seconds, and the length is up to 7 meters. It is worth noting that such a classic ski move is only suitable for sections of the route with excellent sliding conditions. In the case of flat terrain, the snow should be coarse-grained or have an icy crust.

High-speed one-step stroke

This option is used only on slopes with a high level of slipping. Such simultaneous ski moves are based on strong pushing with the legs. During the cycle, the jerk on the supports should be 7-9 meters. At this distance, in 1.2 seconds the athlete needs to have time to make one reinforced kick. The travel speed is about 8-10 m/s.

The main difference from the main one-step type is the movement of the supporting leg forward while sliding. Here the movement technique comes down to 6 phases. The first is sliding on both skis, the second is the sitting down of the supporting leg, the third is the lunge of the body. Next, the athlete pushes off and straightens. The fifth phase is single-support sliding. At the final stage, movement occurs with pushing off with the hands.

Two-step move

It is used only on flat terrain when sliding conditions are more than satisfactory. Simultaneous two-step skiing is based on a cyclic technique. It consists of pushing off with supports, two sliding steps and free movement on both skis. The athlete must complete this entire complex in 2 seconds, otherwise a significant loss of time and a failure of pace will be recorded. The distance between hand jerks is 8-10 meters. Beginner skiers gain speed up to 5 m/s, professionals - up to 7 m/s.

The main nuance of the technique is the active approach of the swing leg to the supporting leg while sliding. Thanks to this, the pace of movement and balance will not be disrupted. The cycle ends at the moment the supports lift off the track surface.

Two-step move

This variation of movement along the track is suitable for both professionals and novice athletes due to its simplicity. The classic ski type is used on slopes and flats with poor sliding conditions. On steep slopes, this technique can lead to loss of balance and a fall.

Two-step ski alternating moves allow you to reach speeds of up to 7.5 m/s. The cycle length ranges from 4 to 7 meters with a duration of 1.5 seconds. The technique is based on two alternating steps, which are accompanied by alternating jerks with the arms.

The move consists of 5 stages: sliding on the left track, straightening the supporting leg, squatting, lunging forward and pushing off. The athlete's task is to move without slowing down. To do this, you should quickly perform each movement and immediately prepare to jerk your arm after each step. It is important not to lose balance when pushing off with your feet.

Four-step move

The cycle of movements comes down to 4 steps and 2 alternating push-offs with your hands. This classic ski move is suitable especially for flat sections of the route. Travel speed is up to 6 m/s. Cycle time - up to 2.2 s. Moreover, its maximum length is 10 meters.

Here, simultaneously with the push with the foot, the skier must bring forward the corresponding hand. The support rises up. The kick is sliding. At the end of the push-off, the rider raises his bent arm to shoulder level. The slide continues on one leg.

All jerks must be performed with the same force and angle of release. Due to the complex technology, this type of movement is used extremely rarely, even by professionals.

Features of skating

This method of skiing is most often used on sharp turns. Refers to running technique. Also, skating skis are suitable for steep climbs. Before learning such a specific technique, it is necessary to master the classic alternating form perfectly. The skating stroke is based on the traditional two-step alternating type.

This variation of moving along the highway is often used by professionals for acceleration. In this case, the movements of the racer resemble the actions of a speed skater. The first athlete to use this form in official competitions back in the 1980s was the Swede Gunde Svan.

Today, the skating code is used in both ski relay races and biathlon. It also has its own classification: simultaneous one- and two-step, half-skate and alternating. A parallel can be drawn between each of these variations. The general and fundamental element of the technique is pushing off the surface with the inner edge of the ski track. In this case, it is transferred to the sliding leg.

There are no cycles in skating. All limbs work equally in an arbitrary time period.

Turns and overcoming descents

The main nuance when changing direction on skis is maintaining balance. The consequence of entering a turn incorrectly will be a loss of speed and the risk of falling. Often, even professional athletes suffer serious injuries because of this.

The skiing technique provides for 3 types of turns: stepping, plow and semi-plow. The first option is suitable for gentle slopes, the second - for a sharp section of the route, the third - for zigzag slopes.

During a straight descent, to control the speed of movement, you should vary the position of the ski stands (higher or lower). On steep slopes, the zigzag technique is suitable, when the body moves from side to side. On short, sharp descents, the best option would be to move with a side (transverse) slide. The ladder descent is suitable for smooth slopes with obstacles.

Braking principle

Skiing technique describes not only moves and descents, but also ways to stop movement.

Used on gentle slopes in a straight line. The ski tips are held together. The move is free on the internal ribs.

Half-plow braking involves moving only one ski to the side. The second continues to slide in the direction of the stroke.

Drop braking is only used in emergency situations when stopping quickly is necessary. The poles are held with their points backwards, and the rider squats and leans to the side.

Pole braking is used on zigzag slopes. The sticks are brought together and lowered with their tips into the snow surface. The movement slows down as pressure on the supports increases.

Lifting technique

All types of skiing have their own ways of moving up the slopes. Each technique depends on the steepness of the track, its length, the nature of the surface, and the skill of the rider.

A herringbone lift is when an athlete spreads the ski tips wide and stands firmly on the inner ribs. In this case, the support on the sticks is done alternately with the movement of the legs.

The half-herringbone ascent is carried out in a similar way, but with only one ski track leading out to the side.

You can use a ladder to climb steep slopes. The technique comes down to sequential movement of poles and skis.

Stepping ascent is used on flat slopes. To do this, the body leans forward, and the movement is achieved through strong jerks with the arms.

In which the participating athletes need to overcome a competitive distance on skis, while overtaking their rivals.

The first competitions in speed running among skiers took place back in 1767 in Norway. Then, the Finns and Swedes followed the example of the Norwegians, but this was just the beginning. Already at the end of the 19th and beginning of the 20th centuries, the passion for cross-country skiing spread throughout the world, and in 1924 the FIS was created - the International Ski Federation, which by 2000 included 98 national federations.

Ski racing technique

Proper skiing technique represents a system of movements with which an athlete can achieve maximum efficiency of his actions. It also helps to fully realize the possibilities for achieving the desired result. The main indicators of the quality of technology are efficiency, naturalness and efficiency.

If we talk about the actions that a skier performs, then it is worth noting three main ones:

* repulsion with sticks;
* pushing off with skis;
* slip.

There are two main styles of skiing - skating (free) and classic.

Skating (free) style

This style of movement implies that the skier can independently choose the method by which he will move along the distance. It is worth noting that the classic move is significantly inferior in speed to the free move.

Since 1981, skating methods of transportation have been actively used by skiers. At that time, Pauli Siitonen, a skier from Finland who had already crossed the 40-year-old mark, used it for the first time in competition, in a 55-kilometer race and won.

Among the free moves, the most common these days are:

* two-step simultaneous (used on climbs of medium and low steepness, as well as flat areas);
* one-step simultaneous (on flat sections, gentle climbs, plains, as well as during the starting climb).

Classic style

This style includes types of movement during which the skier covers almost the entire intended distance along a pre-prepared ski track, which consists of two tracks located parallel to each other.

“Classical” ski moves are divided into simultaneous and alternating, according to the method of pushing off with poles. Based on the number of steps performed in one cycle, they are divided into alternately two-step, simultaneously one-step, and also stepless.

The most common of them, however, is considered to be a two-step alternating stroke, which is most often used on gentle slopes and uphill sections, as well as on moderately steep climbs (but only with very good glide). But the one-step simultaneous move is used only on gentle slopes (with free gliding), on flat areas or on slopes, with relatively good gliding.

It is worth talking separately about the main types of cross-country skiing.

Types of ski racing

* relay race;
* time trial competitions;
* individual sprint;
* pursuit races;
* team sprint;
*competitions with general start.

Relay

During the relay race, teams that consist of four (sometimes -3) athletes compete. Relay races can be held in one or two styles. In the first case, all participants run their stage in the free or classic style, and in the second, the first and second stages are run in the “classic” style, and the next two in the skating style.

The beginning of the relay is a mass start, and in order to distribute the most advantageous places, a draw is held between the participants, or they are given to the teams that scored the most points and received high results in previous competitions in this sport.

The transfer of the relay between athletes from the same team is carried out by touching the palm of any part of the body of the starting participant, and only at the moment when both athletes are in a specially designated relay transfer zone.

The team's result is calculated using the basic formula "arrival time of the last team member" minus "starting time of the first member", which is usually zero.

Time trial competitions

In this type of cross-country skiing, athletes leave the start at a predetermined interval, in a clearly regulated sequence. Most often, this interval is thirty seconds, much less often - one minute or 15 seconds.

The starting sequence of the athletes is determined by drawing lots, or by the position of the participants in the ranking (the strongest enter the track last). Sometimes a separate pair start is held.

To calculate the final result of an athlete, the formula “finish time” minus “start time” is used.

Individual Sprint

The competition begins with qualifications organized in a time trial format, after which the athletes who have been selected compete with each other in the finals, held in the form of races with a mass start of 4 people.

Pursuit racing

Pursuit races are combined competitions that are held in several stages. At the same time, the starting order of athletes at all stages, except the first, is established depending on the results of previous competitions.

This type of cross-country skiing is divided into two types:

* GP without interruption;
* GP with a break.

Team sprint

It is held in a relay race format with teams consisting of two athletes taking turns replacing each other after each has completed three to six laps of the track. If the number of teams entered into the competition is too large, 2 semi-finals are held, from which an equal number of teams with the best results are selected for the final.

The final result of the team sprint is calculated according to the same rules as the relay race.

Competitions with general start

In a mass start, all competitors enter the track at the same time. At the same time, the best places go to athletes who have a higher rating. The final result is the athlete's finishing time.