Suzi
Today’s goal was to work on areas involving sideways motion – starting from a snowplough and pivoting on the inside ski to sideslipping into a turn by blocking the tails with a pole plant. It’s sideways motion that is the key to versatile and adaptable skiing. Consequently the pivoting is developing naturally without frustration.
- Feet – Spiral Dynamics and Ankle Flex
- Snowplough (Centre of Mass)
- Side Slipping (Centre of Mass)
Feet – Spiral Dynamics and Ankle Flex
For dealing with feet pain make sure you aren’t scrunching your toes up and replace this act of tension by lifting the toes up and holding them up.
To avoid pronation of the foot and apparent “flat arches” it suffices to activate the muscles across the main body of the foot in the following manner…
- place the foot on the ground on its outside edge (supinated at the subtalar joint)
- holding the foot on its outside edge stretch the ball of the foot toward the floor
- this takes practice to increase the range of movement available
- when stretched as much a possible – while maintaining the stretch lower the ball of the foot to the ground
- maintain the muscles active to constantly prevent pronation and maintain an active arch
- you can keep pressure on the outside edge of the foot and the ball of the foot – while it’s the adductor muscles pulling inwards that holds the ski on its inside edge
Lottie, Vivi, Alexa, Tristan
Focus was mainly on sideways motion, pivoting, jumping etc.
Jump Turns /Short Swings
Moguls/Bumps (Compression Turns)
Here’s a useful video showing proper compression turns at an advanced level. (Warning! – The drills used to “teach” in the clip are mainly inappropriate and fail to show the pivoting nature of bump skiing. However the advanced dynamics used by the demonstrators are correct.)
Competition bumps skiers have their feet close together and many people swear by a “two footed” platform off-piste. This works because both skis pivot always on their uphill edge. The feet are always kept downhill of the body and so are the knees. Using the adductor muscles of both legs pulls the skis together and strengthens the stance. It’s important however to always orient the body on only one hip – preferably the outside one. The hip is the biggest joint in the body and it is very close to the centre of mass. Any confusion around this area leads to confusion everywhere. Motion starts from the centre of mass – so use your outside hip in the turn – pulling it backwards during the turn – to get your reflexes working and your core muscles protecting your back the most efficiently possible.
For bumps the two ski pivot prevents the feet from diverging off in different directions – and it gives two edges for controlling speed in what is after-all a braking form of turning. The overall stance is similar to off-piste but is part of a “compression turn” which has it’s own page here for reference (or soon will have). Avoid resorting to pushing out the heels – it’s always a pulling inwards that’s required.