CARVED TELEMARK TURNS

DECEMBER 16, 2001
Claudia Bossi, Suisse

With a carved telemark turn in a longer radius , the side-cut of the ski is utilized more to create the turns shape. A more gradual increase in edging and pressure to the ski will result in a more effectively carved turn. Early edge engagement and more subtle un-weighting are used. Exaggerated angulation is mandatory for maintaining a firm edge. Proficiency requires mileage, stiff boots, and sharp skis. The pole plant is subtle or may be non-existent. EMPHASIS: edging skis before turning them, wide foot stance side to Side , lead turns with knee, cupped stomach muscles, ride the fall line (long arc), feet (skis) out from under the torso. Goal: more efficient turns at higher speeds.

THE POWER OF PLYOMETRICS

SEPTEMBER 2, 2000
Gregor Neal, International Sports Science Association (ISSA)

Strength training has long been the focus of the training done by athletes of all sports, at all levels of competition. While there is no denying that strength plays a big role in maximizing performance and preventing injury, it is the speed and explosiveness of a sports movement that can determine who is stronger, faster, quicker and ultimately, the winner. To develop this competitive edge, some of the best athletes in the world train with plyometrics, or explosive jumping movements.

Plyometric training maximizes explosive power and speed in sports. Athletes using plyometrics have prolonged their careers and dramatically improved their performance. The Russians have done plyometrics for years, and have been successful in all sports for the past 3 decades. American athletes, at first reluctant to use any foreign coaching methods, have now incorporated plyometrics in all sports, from high school level to professionals. Now, our athletes are bigger, stronger, and more explosive than ever.

For skiing, plyometrics training is essential. While working out with U.S. Ski Team, I was amazed at the amount of explosive exercises they do during a two-hour workout. Many different power lifts (snatch, clean, high pulls etc.) were used, as well as sprints and jumping exercises. In fact, they were on the same summer training program as the C.U, football team, track & field squad, and women's volleyball team!

By looking at a very basic overview of muscle contractions, you'll understand why skiers are "jumping" on the plyometrics training bandwagon, Our muscles have three major types of contractions: isometric, concentric and eccentric. Isometric contractions, such as occur when pushing against a wall, have no major movement. Concentric contractions occur when the muscle shortens, such as in the initiation of a turn. Finally, and most important for skiers, is the eccentric contraction, which occurs as we flex through the last 70-75% of a turn.

During this eccentric (flexion) phase, the quad muscle lengthens(while the hamstring shortens). This occurs because an outside force (gravity) is greater than the internal force created by the muscle. This outside force lengthens the muscle as the muscle tries to counter the movement.

Visualizing this allows us to understand the pounding our legs take while skiing. The key is to develop muscle resiliency through plyometrics. When doing plyometrics, muscles become loaded. When you move to the direction of travel, the muscles that are coiled and compressed are released, and you are propelled forward and upward. The muscles under compression build up force and after being fully loaded, expand to their original shape, which causes movement.

Plyometric training has many forms, but jumping activities are primary. Single and double leg hops, hopping across lines such as those on a basketball court or parking lot, and double leg hops on or between boxes are basic examples. More advanced exercises include triple jumps, jumps for height and/or distance, jumping on, off and between objects, and depth jumps, i.e., jumping dove and immediately jumping up.

Plyometrics training is free: all you need are a few sturdy benches, 8"-16" high, some basketballs or other objects to jump over, or even shallow incline stairwells. If you are jumping on turf, you might want to tape your ankles in case you hit any irregularities on the surface. Before beginning a plyometrics training regime, you should strength train for a minimum of 4-12 weeks. Sounds like a lot of training, doesn't it? You bet! Summer's a great time to work on performance and injury prevention. Start now!

TURN FROM THE BOTTOM UP, NOT THE TOP DOWN

MARCH 16, 2000
George Thomas, Head coach Beaver Creek Race Department

The point of transition between one turn and another is marked by the change of edges. Imagine a skier traversing across the hill perpendicular to the fall line. The edges on the uphill side of the skis are engaged, with most of the skiers weight on the downhill ski. At the top of the turn, the skier rolls the skis over and engages the downhill edges. As the turn progresses the ski bends into reverse camber and pressure builds on the skis through the fall line. So far, so good. However, the mechanism by which many skiers change edges could do with some work. One method of changing edges is by relaxing the downhill leg, extending the uphill leg and thereby crossing over the skis with entire body, with the shoulders well inside the arc of the new turn. Another variation is to focus on crossing over the skis with the hips switching from side to side. Again, this changes edges, but in both cases, a gross or large movement of the upper body facilitates the edge change. To roll the edges in this way, say 60 degrees, the shoulders and or hips must travel a large distance, and this takes time. To amp up your skiing, think about changing edges first at the ankles, then knees at the top of the turn. Again, imagine the skier traversing across the fall line. At the turn initiation, instead of launching the upper body down the hill, think first about establishing a rock solid body position by moving the hips and shoulders onto the top of the skis and squaring the shoulders to the tips. This preparatory movement releases the edge grip and permits steering. Without skipping a beat, now roll the skis onto the new edges by pressuring with the ankles the inside of the boot cuff of the new outside ski, and the buckle side of the boot cuff of the new inside ski. Once started, you can then build higher edge angle by rolling the knees to the inside of the turn. As pressure builds on the skis through the fall line, the hips can at last begin to move inside creating even more angulation. A key focus point with this technique is that at turn initiation the center of mass (the hip area) does not cross over the skis as much as it moves toward the tips or rather in the direction of travel of the skis. Edge change starts from the bottom up. To develop this movement pattern, first practice edge roll turns, with no steering, on smooth flat terrain. You will notice that pure sidecut turns with parallel matched edges require a solid body position standing directly on top of the skis, banking or hip switching makes this delicate move difficult. Secondly, on steeper terrain, break the movement pattern into discrete steps and progress through the turn cycle slowly; like learning the tango by looking at the feet with the numbers on the dance floor: 1. Traverse with slight counter, 2. level up, 3. square up, 4. stand up, 5. use ankles, then knees, and then hips to progressively build edge angle, and finally, 6. again counter moderately with the upper body as you come back across the fall line in the new traverse. With this technique, ultimately you will find yourself making more powerful turns with an increased sense of balance and security. -- George Thomas, Head Coach Beaver Creek Race Department, PSIA Cert Level III, USSCA Level II Coach.

SPONSORSHIPS BUILD PROGRAMS

AUGUST 11, 1999
Doc Tulin, USDSA

Question: How does one build a ski program, of any sort? Answer: Sponsorship. Why? Because skiing is a very expensive sport and, quite frankly, it's easier to spend someone else's money, IF they are getting a fair return on their investment. To start down the path of acquiring sponsors, one first needs to develop a simple, coherent plan, describing what you can do for the sponsor and what you expect in return. The two primary things a given sponsor thinks about are marketing impact, i.e., who will be reached, and a dollar return on the investment. Remember, a sponsor will not provide equipment or financial support just because they like you; this is business. The next thing you need to do is target potential sponsors carefully, looking for the match between what you can offer and what they need. If this means a compromise now and again, so be it. Send them photos and press releases and all other "proof" that you are serious about the relationship and your sponsorship will be more likely to "grow" from year to year. Stick to these basics; it's not as hard as you think.

TIP YOUR KNEES IN VARIABLE SNOW FOR EASIER TURNING

MAY 9, 1999
Doc Tulin, USDSA

Too often, in loose variable conditions a skier will attempt to turn with his or her skis directly underneath them. Try this instead. As you finish one turn and extend your body upward to start your next turn, tip both knees down into the fall line at the same time. The skis will then move to their new edge, moving out from underneath your hips and down the hill more freely. You transfer the weight to the new outside, or down hill, ski as you would normally, increasing the flow of pressure against the boot progressively. With the modern shaped skis you will find that the shape of your turn increases and the skis cuts through the loose, variable snow more easily. Enjoy!

SYMMETRY IN YOUR TURNS

JANUARY 28, 1999
Doc Tulin, Head Coach, Team Obermeyer-Beaver Creek

At any section of an intemediate groomed run, pick a target at the bottom of the section you are about to ski and imagine a straight line between you and that target. This is your fall line. Ski a medium radius turn, PLANTING YOUR SKI POLE ON THAT FALL LINE EVERY TIME YOU MAKE A TURN. You will find that each turn is now close to being the exact same size. Over time, the turns will become virtually identical and this increased symmetry will provide a greater sense of rhythm in your skiing.

UNDERSTANDING YOUR SKIING ENVIRONMENT

DECEMBER 28, 1998
Training Staff, Beaver Creek Demo Team

SAFETY TIP: UNDERSTANDING YOUR MODERN SKIING ENVIRONMENT Just a few years ago, we were all using skis with 8, 9 or 10 millimeters of sidecut, skis which we kept primarily in the fall line. Consequently, the "lanes" in which each skier moved down the hill were reasonably narrow. There was no sensation of being hemmed in by others.

With the advent of the new skiing technology, which reflects the application of enhanced snowboard sidecuts to skis, each person on a given hill moves more laterally throughout their run. The result is that we are all using more hill space by moving so much farther across the fall line when we turn. Consequently, the hill feels more crowded and, in fact, for practical purposes, IS more crowded.

To ski safely, it is no longer enough to just make clean turns; you must be aware of others around you to an extent never before required. Keep your head up. Make good decisions and respect the fact that everyone needs that additional space in which to move. If you do, your day will be safer and more enjoyable.

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