Patricia

Alignment

First job today was checking the ski boot alignment – all good! About 50% of the people I check turn out to be misaligned – requiring at least some adjustment of the boot shafts.

Observation

On snow the first task was to observe Patricia skiing and get an overall impression. Part of this involves filming – partly for helping later analysis but mostly for before/after comparisons.

Patricia had good coordination and no idiosyncrasies. The skiing was straight out of the ski instruction manual so she had obviously very clearly understood everything that she had previously been taught – showing that she is a good student, physically competent, free of unnecessary fear and ultimately confused as to why it doesn’t really work! This is a classic situation – and the problem lies 100% in the teaching – not the student.

In the first part of the video clip you can see the following…

• lack of dynamics
• movements intended to cause “balance”
• a stemming of the skis and stepping
• down-sink and pole plant at the end of a turn and up movement into a turn
• body rotation made worse by reaching forward with the pole arm and letting the other arm fall behind – despite trying to face the body downhill
• rushing of the start of the turn
• braking through the turn

All of the above is either taught directly or a consequence of that teaching. There is little stability and security even on easy slopes.

Dynamics Part 1

The teaching of dynamics followed my normal procedure – presented in detail HERE This can also be reached by the “Dynamics” tab at the top of the blog page. Patricia preferred the “Magic Wall” explanation – which is precisely why I give this option!

There was nothing unusual to report about this – the change to using dynamics created some understandable confusion but that was mainly due to terminology. When making an arc we usually talk about “inside and outside” skis – not “uphill and downhill”.

Feet – Adductors

With dynamics functioning we took a break for a drink and then to look at how to use the feet properly – which required being indoors and removing a ski boot. First we looked at the problems of how Patricia was currently using her feet and ankles – letting them collapse inside the ski boots and making the knees very vulnerable.

• stand on the front of the heel – directly below the ankle – lift toes if necessary
• flex at hip and knee avoiding pressure on the front of the foot – causes a reflex tensioning of the shin muscle (anterior tibialis) and strengthening of the ankle – limiting flex to about 12° – same as the rake of the ski boot. (so your shin just touches the front)
• rocking the foot onto its inside edge using the subtar joint – between ankle and heel
• engaging the adductor muscles on the inside of the upper leg – through rocking the foot
• feel the limitation of inwards movement of the knee
• practising doing this simultaneously with both legs – feet fairly close together – to activate the core muscles and develop the correct overall stance for skiing

Only one leg is loaded at a time when skiing – the outside leg.

Think in this order: Foot – Adductors – Centre of Mass  all on the outside leg.

Posture (Facing Downhill)

We had a brief look at posture control and reflexes for protecting the lower back. The point was that Patricia for the moment must follow her skis and not try to “face downhill” until there is an opportunity to learn this properly. Facing the shoulders downhill disengages the reflexes that protect the back – facing only the pelvis downhill twists the spine the opposite direction slightly – and allows the protective reflexes to work and contract the lower abdomen when there is pressure under the feet. We did an exercise I have developed for this and Patricia was able to clearly feel the difference.

The main thing is to just follow the skis for now and develop the dynamics moving laterally to the direction of the skis – keep it simple!

Centrifugal Illusion

We discussed “Fictitious Forces” and how they create the confusion in ski teaching. The take away here is that all the actions of the ski and body are to be coordinated to “pull inwards” during the turn – and avoid any “pushing outwards” and attempted “resistance” to the non existent centrifugal force.

Independent Legs

We used a wide stance to feel how to push the body over (dynamics) with the uphill (future outside) ski into the new turn. The wide stance allows the uphill leg to bend more so there is more sensation of muscle use to make the push. This gives a distinct “walking” action – going clearly from one leg to the other. This sort of early pressure is what is required always. However this in practice is to be blended with the more important “Dynamics Part 2” (below).

Separation of Edge of Foot and Edge of Ski

One fundamental aspect of skiing is being able to sense when there is pressure on the inside of the foot – yet maintaining pressure on the outside edge of the ski. We discussed this briefly. The purpose here was to clarify that there is no need to try to get on the inside edge of the ski to start your turn – only the inside edge of the foot!!!

Dynamics Part 2

“Getting Out of Your Own Way!” During the turn initiation and development you drive inwards against the Magic Wall – then complete the turn almost back up the hill so that pressure builds up,  allowing the ski to lift you up out of the turn. This takes experience! You have to come out beyond the vertical – to have the skis flat and the body perpendicular to the slope (already falling now). This links the turns with great ease and fluidity.

Line

The first part of the turn takes the longest so don’t rush it – get pressure on the outside ski with the dynamics and ride it. Pull inwards. Good skiers control speed with the line they use – not by braking.

Foot Forwards Technique

Turn radius when skiing with dynamics is controlled by pushing the outside ski forwards. This is extremely important on steep terrain so that the turn is tightened quickly and speed controlled. You must “pull in” as you push forwards. The static exercise also begins to train the skier to feel the leg rotating in the hip joint – without twisting/turning the leg. The foot is always rocking on its inside edge and the adductors pulling inwards during the arc.

Observation

The main conclusion of the day was “Eat less bread”. Other than that the “after” video clip shows good dynamic range and pressure through the whole turn (for most of them) and smooth turns rather than snatched. The dynamics were visible both going into and coming out of the turns. The timing now resembles the inverted pendulum or motorcycle and the arms are natural with no “pole nonsense” going on. Good progress – and great ability to properly take on board the challenge of many new counter intuitive ideas without  the brain exploding!