Despite the all day soaker we got the bounding went off as scheduled. I, Prince Octurous, head of the Circumsolar Federation commanded the rain to stop and stop it did leaving us with soft damp turf and comfortable conditions to workout in. Conditions were quite good in fact and the ground was noticeably softer on the ole joints. Eighteen bounders joined in for a somewhat faster paced effort with even tighter control on the technical aspects of the workout.
Steve P. sent in his HRM strip (click on it to expand it) and notice the forays into the red zone and his rate of recovery. Rate of recovery is probably the best determiner of fitness there is and in skiing more than other sports the faster you recover the better you become.
I downloaded a bunch if not so great quality photos'. Imagery not withstanding, look for some sitting back instead of having the hip "rolling over and through". Look for those "running feet" as well. See them at
http://www.flickr.com/photos/incomp/The pace was better, the technique was better and the efforts were strong. This week gives us a lot to to build on. Well done. We start at 5:27pm next week, don't be late, rain or shine. Check the following article for your analytical side.
I found this article and I am sure some was plagiarized from me but it has good detail. Some terms may be different but the concepts are correct, although I have a problem with the pole control (fussy). It is a dry read but good to skim over.
Skate Dryland Progression
Like classic skiing, good power application in skating depends upon good body position. However, the issue is complicated in skating by the introduction of another plane of motion. Power in skating is generated as the product of a lateral separation of the contact point (ski on the snow or pavement) from the center of mass. The key to fast skating is a long power application, which means a long separation of contact point and center of mass. In order for this long stride to effectively produce power, alignment is critical.
The goal in a single skate stride is to load the skating leg and ski in a way that encourages the ski to keep moving, and then to unload it in a way that creates acceleration. This process requires the efficient transfer of potential energy from the body to the ground. The skating leg and ski are part of a single structural mechanism that is going to produce acceleration very much the way an alpine racer accelerates out of a GS turn. In order for this to work, the leg must be aligned so that it is a structurally sound conduit for potential energy. Common alignment problems in skating result in a knocked-knees or collapsed ankles. Under these circumstances potential energy will be wasted on soft tissue around these joints, and will not produce acceleration.
Alignment problems are often wrongly attributed to weak musculature or joints. In fact, most alignment problems in the legs are a product of parallel articulation of the upper leg at the hip joint. Most of what we do every day demands parallel articulation, including walking and running. In order for the entire leg to be aligned in the direction of the ski, it must be turned-out from the hip, and must remain turned-out as power is applied. This requires turned-out articulation of the hip joint. Furthermore, to avoid twisting the upper leg back into parallel articulation during the power application, the hips and trunk should be oriented down the track, NOT along the ski. If the entire body is aligned along the ski, as soon as the weight is shifted toward the other ski, the alignment will change, and the effectiveness of power application through the skating leg will be compromised. There should be enough flexibility in the hips for the legs to work independently of the pelvis, and independently of each-other.
Static Positioning Drill
This drill is designed to help the skier achieve and maintain good alignment. It is also useful in building tolerance for the low body position demanded by a long power application, and in building balance and establishing rhythm.
In effective skating the body mass will shift side to side, but will always face down the track. Because of the apparent contradiction in positive side to side motion without side to side twist, it is useful to identify a couple of different components of upper-body action in skating. For the purpose of consistency in this document, direction will describe the direction of travel of the upper-body. Positive direction describes a shift of the upper-body mass over the skating leg. Orientation will describe the direction in which the trunk and hips are facing. Neutral orientation implies that the upper body is always facing down the track, not necessarily in the direction of the ski. In the illustrations to the right, the rope on the ground represents the track, and the optimal orientation of the upper-body.
In the static skateposition drill the skier should pick a point to represent the direction of their track. The orientation of the upper body should always be toward that point. The legs should be turned out, as in skating, and weight should be shifted onto one leg. The skier should gradually assume a low position, maintained turned-out alignment at the hip so that the knee is over the foot. The free leg should also be aligned in a turned out position, and should be help to the side, not behind the the skier. This position can be held for as long as possible. Starting out, ten seconds may be enough, but skiers should work toward a full minute. With time, the position will become fairly comfortable.
After holding the static position on both legs, add a little bounce to position, and repeat on both legs. Then add a skating motion to the free leg, drawing it under the body, and then swinging it out to the side as if skating. Finally, combine the bounce and the skating motion, and try to find a rhythm that helps to lessen the strain on the supporting leg. This is a good illustration on the importance of rhythm in aiding lactate clearance in skating.
Skate Step
The skate step drill is useful in reinforcing alignment, positive upper body direction, and neutral orientation. Special attention should be paid to maintain good turned-out alignment of the legs throughout the power application. This drill is also very effective at building balance and rhythm in skating.
Starting with a well defined orientation-point and turned-out alignment of the supporting leg, the step is initiated with a shift of weight to the side.
Turned-out alignment of the skating leg should be maintained through the entire power application.
The step illustrated here if fairly large. The skier should start this drill with smaller steps, focusing on alignment and neutral orientation. As balance and rhythm are achieved, the steps can grow. With added power, the step should be larger laterally, but should not become a vertical hop.
As the step nears completion the orientation of the upper body should remain neutral, down the track represented by the rope in this illustration.
Upon completion of the step, the positive direction of the upper body should be apparent, as the body mass moves over the new supporting leg.
Both legs maintain turned-out alignment, and the body orientation remains neutral as the skier finds a balanced position.
The basic skate step can be modified to focus attention in a number of different ways. At first, small steps should be used so that the skier can focus on alignment, orientation, and balance. When a good comfort level has been achieved with small steps, the steps can be lengthened laterally. This will create a greater balance challenge, and a more strength-oriented drill. Finally, the drill can be executed in a very low position, isolating the length of the power application, and further challenging balance and coordination. In this application, start in a position similar to the static position described earlier. Ensuring good alignment and neutral orientation, begin the step with a lateral shift of the body weight. Maintain constant pressure on the skating leg, and keep the foot on the ground as long as possible. This will result in a long acceleration off the skating leg, similar to that found in skiing. At no point in this drill should be the power application be especially quick or forceful.
A balanced position has been achieved when the hip and sternum are aligned vertically over the supporting foot. Alignment should be checked again at this point, before starting the next step.
Upper Body Compression in Skating
Effective use of the legs in skating requires good alignment over the ski, and a turned out articulation of the leg at the hip joint. Structurally, this position is difficult to maintain unless the pelvis has a neutral tilt. If the pelvis is tilted forward (creating a greater arch in the back), it becomes difficult to apply power in a turned-out alignment at the hip. For this reason, the degree of upper body compression that can be used in skating is limited to compression of the upper torso. If upper body compression occurs as a result of a bend at the waist, leg power will be compromised.
The illustrations below show appropriate upper body compression in the skate step drill.
Flexibility and Strength Required for Skating
The importance of turned-out alignment and neutral tilt of the pelvis have been explained here, and are even more evident in application. These positions require strength and flexibility that even the most fit athletes lack because they are not commonly demanded in every-day activities. However, they can be trained relatively easily, and attention to these details can be immensely beneficial to many skiers.
The forward stretch illustrated in Fred Griffin's stretch guide can help an athlete to locate the point at which the pelvis tilts out of neutral alignment in compression of the upper body. A brief run through the forward stretch is very helpful to many skiers as a warm-up for dryland skate specificity. Special attention should be drawn to the recognition of the tilt of the pelvis during this stretch. The stretch can also be performed in a turned-out position, which helps the skier to identify neutral pelvis position with turned out alignment of the legs.
Flexibility around the pelvis, required to maintain good skating positioning, can be improved with any stretching exercise that requires turned-out alignment and neutral pelvis position. The supporting muscles can be strengthed by doing stomach exercises with the legs in a turned out alignment (legs bent, feet together, knees apart, or legs held straight, slightly off the ground, with the feet turned out ).
Skate Low-Walk
The skate low-walk is probably the most effective dryland skate drill, but also the most difficult to do well. It maintains a focus on alignment, orientation,and positive direction, and introduces forward motion, and the importance of forward body position that is most clearly realized on skis.
The drill is best done on a fairly steep grade. The starting position is very similar to the static position described earlier. Low body position and long steps are critical to the strength component of this drill.
The step forward and to the side is initiated by a shift of the body weight, as in the skate step drill.
Power is applied in a turned-out position. The heel of the pushing leg must stay down in order for the drill to be ski-specific. On skis, power applied through the toe will not make the ski run effectively. Neutral orientation is maintained throughout the power application.
As soon as the stride is completed, the body mass moves forward over the new supporting foot. It is most effective for the skier to think of arriving in a forward position.
The body mass continues to move forward and over the supporting foot. Positive direction of the upper body is critical in this drill. The free foot may drag along the ground lightly to aid in balance if necessary.
A balances position is achieved when the hip and sternum are aligned vertically over the foot. The next step is initiated with a weight shift forward and to the side.
The heel of the pushing foot stays down during the power application.
The orientation of the upper body remains neutral throughout the stride.
The body mass moves forward over the new supporting foot immediately upon arrival. Low position is maintained throughout the stride.
Cross-Over Step
The cross-over step is an effective means of developing explosive skating leg strength. A strong emphasis remains on alignment, but there is relatively little challenge to balance or coordination, making this a truly strength-oriented drill.
This drill is familiar, and frequently used, but it is often mis-used as well. It is important that the skating leg be positioned in a turned-out alignment. This means that the heel of the front foot should be further up the hill than the toe.
An arm swing can be used to help generate momentum, but it should not affect the orientation of the upper body which should remain perpendicular to the direction of travel at all times.
As power is applied the turned-out alignment of the skating leg is evident. Upper body orientation is perpendicular to the direction of travel. At this point the body position is very similar to that found during power application in other skating drills.
The powerful push is completed through the turned-out leg. The arm swing is evident, but upper body alignment is relatively unaffected.
Recovery to the starting position should be balanced and not hurried.
The skating leg crosses in front of the supporting leg.
In preparation for the next stride the skating leg is positioned well up the hill, with the heel further up the hill than the toes, ensuring good turned-out alignment.
