Joanne

Basic Dynamics

• Skis must be travelling forward – like a bicycle
• This is mainly about using the outside leg (start of new turn) to push the centre of mass into the centre of the new turn – for the whole duration of the turn
• There is no “balance” when skiing – dynamics is the physics of disequilibrium
• You are looking for stability from organised accelerations (ski technology!)
• Notice in the photos below the outside leg is essentially straight in a skating action (flexion for absorption and other purposes is at the hip joint – Skating related photos added below)
• The centre of mass goes down toward the snow – and to complete the turn it comes back up – like a motorbike in a turn
• There is no “Centrifugal Force” acting on the skier – only a deflection inward away from a straight line. This deflection is used to lift the skier up at the end of the turn – which involves “finishing” the turn – I.E. turning almost back up the hill.
• Remain square to the skis (just follow the skis around the urn with the upper body) until you are really comfortable with movement of the centre of mass and clearly aware of moving it.

Feet

• Pronation of the subtalar joints of both feet simultaneously to place the feet on their inside edges
• Activation of the adductor muscles of the inner/upper legs
• Subtalar joint, adductor muscles, core all connected with tension when required
• This is for a solid support base for active dynamics/skating – so the ski is not pushed sideways (outward) and the centre of mass is moved inward instead

Feedback

Dynamics has to be cultivated – and that’s clearly started to happen here -especially when using the right leg.

There’s currently (on some turns) a strong rotation of the upper body to try to force the turns – this being a legacy of the snowplough/weight transfer issues. There’s no need for “correction” – just working with the feet/skating/dynamics will replace undesired twisting of the body. Skating exercises will develop independent leg action quickly. Tomorrow we will also work on developing hip angulation to make the dynamics stronger. (that’s the hip angle you see the skater and slalom racer make in the photos above)

Skating (Moving the Centre of Mass)

Skiing is a form of skating – it’s just that skis bend and scribe arcs on the ground and are generally used on slopes not flat lakes. Skating actions are fundamental for a skier’s development because they involve independent leg action where only one leg at a time is really used. Although skiers can stand on two feet the body is oriented specifically on one hip joint at a time (when turning) and has to function as if standing on one leg. Skating exercises such as skating step turns are helpful in developing basic skills. Skating turns use diverging skis (opposite from snowplough) and incremental stepping of the centre of mass inward toward the turn centre. This is ideally the first sort of turning that any complete beginner should experience – on flat terrain.

Day 2

Body Management

(Hip Angulation)
There’s a compilation of notes on the subject here: http://madeinmountains.com/chiskiing/

Take a look at the two Olympic champion skiers in the photograph below.
Killy’s image from the 1960s has his chest facing downhill whereas Noel’s image from 2022 has his chest facing forward. What Killy is doing destroys your lower back and is probably why he never went on skis again after he stopped racing.

Protecting the Spine

• Hold the front of the pelvis up – aiming for “neutral pelvis”
• During the turn pull the outer hip backwards so that the ski doesn’t pull it in front of your ribs
• Look for a stretch between the ribs and hip joint
• Look for a reflex contraction of the lower abdominals – the postural reflex
• Keep the shoulders/chest following the skis (to some degree)
• Always “counter turn” the pelvis more than the chest/shoulders
• For tighter turns with more pivoting start to use the pole plant to some degree
• The more “countered” the pelvis the more the next turn can be “anticipated”

Source of Hip Angulation

The upper body needs to tilt forward over one hip joint – then rotate around it. This is in addition to pulling back the outside hip etc.

The body shape produced alters the location of the centre of mass enabling pressure on the ski fronts and also greater agility both into and out of turns – and pole planting if the skis are swinging laterally.

The hip angulation also provides flexion of the hip joint that gives absorption of shocks.

Pivot (Skis sliding Sideways)

Pivoting is derived from the skis sliding sideways and can be developed from side slipping. With a “pure pivot” as an exercise there is no forward travelling of the ski across the hill. Support for the centre of mass is now provided by support from a downhill pole plant. This is the real reason why we have ski poles! There is a full dedicated explanation of pivoting at the following link: “PIVOT”

The main element is that the ski tips swing (are pulled laterally by the centre of mass) inward toward the turn centre. (as opposed to either twisting the feet/legs or pushing/stemming the heels outward)

Combining Dynamics and Pivot

• Dynamics depends of forward motion of the skis and lateral falling/pushing of the centre of mass
• Pivot depends on lateral motion of the skis – but always with the centre of mass being driven inward (toward the turn centre)
• The two can be combined – when there is both forward and lateral motion – making overall control of trajectory and speed totally under control of the skier
• In all cases there must be subtaler joint pronation of both feet constantly
• The essential element to take from combining pivot and dynamics is to execute the turn transition from the uphill edge of the uphill ski – noting that the ski enters the new turn more easily than when on its inside edge and this also prevents stemming (and body rotation)