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Derin’s dynamics are really great when on moderate steepness. When it gets steeper the start of the turns end up rushed. The start should be with pressure on the outside ski and it should be smooth and a progressive arc with more solid contact with the ground. We can take a look at this tomorrow. Rushing the turns is probably linked with Derin’s use of the shoulders to force a turn when it’s likely to be difficult.
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
Completing a short turn if you allow the downhill foot to roll onto its outside edge (even though the ski is hard on its inside edge) this frees up the hip joint making angulation much easier!
It’s not the feet that hold the ski on edge it’s the angle of the entire lower leg – controlled by angulation, inclination and the overall motion of the centre of mass. Those who swear by using the knees to edge are looking forward to early knee replacement surgery.
Ankle Flex (Anterior Tibialis Contraction)
One way to increase pressure on the ski fronts is to flex the ankle inside the ski boot – not by squashing the ankle but by lifting the forefoot toward the shin and creating shin pressure on the cuffs of the ski boots. The boots then act as a lever transmitting force to the ski fronts. Gripping on ice requires pressure on the ski fronts and is strongly aided by the (upward) flexed ankle. Turning power comes mainly from the ski fronts – pressure on the tails of a ski makes it travel straight ahead.
Contracting the shin muscle protects the knee joints.
Keeping the ankle flexed (upwards) protects the knee and helps keep pressure on the front of the ski boot – even while extending the leg.
Extending the (flexed) uphill leg in a turn transition/initiation also serves to protect the knee joint from excessive strain through the quadriceps as the turn progresses.