RU2746496C1 - Training method when teaching cross-country skiing to adults - Google Patents

Abstract

FIELD: sports.

SUBSTANCE: invention relates to cross-country skiing training. The training method for teaching cross-country skiing to adults includes 8 classes. Before the start of each class, a warm-up session is held for 5 minutes. The first lesson is "introductory" without skis. The second lesson is the mastering a double poling. The third lesson is the mastering a simultaneous one-step skiing. The fourth lesson is fixing the simultaneous one-step skiing, mastering the ascent and descent. The fifth lesson is fixing the movements on the ascent and descent, the mastering a simultaneous two-step skiing. The sixth lesson is fixing a simultaneous two-step skiing. The seventh lesson is a repetition of the exercises of the previous six classes. The eighth lesson is a 5 km freestyle race. At the same time, after each lesson, students perform homework in the form of a set of exercises.

EFFECT: increased endurance and reduced training period.

1 cl, 1 ex

Description

The invention relates to sports, sports pedagogy, training in cross-country skiing for adults to achieve sufficiently fast and high sports results, in particular, in long ski runs.

Cross-country skiing not only trains your aerobic system perfectly, but also strengthens the muscles in your legs, arms, back and abs. In addition, while skiing, you spend time outdoors, in nature, which is certainly better than running on the track in a fitness club.

In cross-country skiing, there are two styles of movement: classic and skating.

Classic - the traditional style, which involves pushing off and sliding on parallel skis, which is most convenient to do on a well-cut ski track.

Skating is pushing off skis at an angle to each other in the shape of a V; the movements resemble those of a skater. They skate mainly on wide, flat tracks. A well-prepared ski track, as a rule, is a wide skating track and a “classic” cut at the edge of the track.

According to the American College of Sports Medicine, both skating and classic skating will burn 400 to 1,000 calories per hour (the exact number depends on the speed of movement, the weight of the skier, and a number of other factors). Add to that the development of muscle strength and endurance, and you get an idea of the benefits of this winter sport.

Mastering the skating or classic skiing technique for a beginner can be challenging. The fastest and most effective way to learn is to take a few lessons from a professional trainer. Equipment for the first lessons can be rented, but later it is better to purchase a set of skis, poles and boots suitable for your height, weight, style and skiing skills. Please note that skating or skating requires different equipment. As soon as the issue with ski equipment is resolved, you can proceed to training.

State of the art.

There is a known method of teaching cross-country skiing, including classes in physical education lessons in the section "Ski training" with the implementation of various methods of skiing, turning on skis, climbing up and downhill, braking, overcoming small jumps, passing training distances on time, characterized in that they conduct a survey according to the following methods: "long jump from a spot" and "60 m run" with the determination of speed and power qualities and if the standards are not fulfilled, Shor boys additionally perform a set of exercises consisting of three blocks: exercises, block of jumping exercises, complex block; when performing a block of strength exercises at the beginning of the main part of the lesson: in the first week, perform an exercise squat on one leg to an angle of 90 ° in the knee joint with support on ski poles, the number of repetitions in one approach - 5 times, the number of series - 2 times, rest between in series of 6-8 min; in the second week, squatting is performed with a partner on the shoulders, the number of repetitions in one series is 5 times, the number of series is 2 times, the rest between series is 6-8 minutes; in the third week, they perform the exercise "Chuktep chugurushkeni" - running tonzhans, the boys are divided into pairs, one sits on the back of the other, the boy at the bottom climbs the slope with an inclination angle of 10-12 ° upward by 8-10 m, both boys go down the slope independently, then the boys change places and repeat the exercise, the number of series is 2 times, rest between series is 6-8 minutes, at each lesson of the block of strength exercises after the end of strength exercises they perform the Shor national exercise "Tayakty tartyshkany" - drag the stick, the opponents sit facing each other to a friend, resting their feet on opposite feet, and grab the stick with both hands, while the hands are turned with the back side up, the partners try to snatch the stick from the opponent's hands, the duration of the fight is 30 seconds, the number of rounds is 4 times; when performing a block of jumping exercises at the beginning of the main part of the lesson: in the first week, they perform the exercise "Kuobakh" - long jumps on two legs, while the transition from depreciation at the time of landing to pushing off should be as fast as possible, the number of jumps - 6 times, the number of series - 3 times, rest between series 4 min; in the second week of the block, the exercise "Ystynga" is performed - long jumps alternately from foot to foot, while the transition from depreciation at the time of landing to push-off should be as fast as possible, the number of jumps on each leg - 6 times, the number of approaches in one series - 3 times, rest between series 2 min; in the third week, they perform the Kylyy exercise - long jumps on one leg from a run, while the transition from shock absorption at the moment of landing to pushing off should be very fast, the number of jumps in one series for each leg - 6 times, the number of series - 3 times , rest between series 2 min; in the fourth week, perform the exercise "Kizhi cholynma parzan" - repeat the trail, the teacher walks 12 steps along the snow-covered slope, the step length is 50 cm, the slope of the mountain is 10-12 °, the boys jump from foot to foot, falling into the teacher's trail, the number of jumps in a series for each leg - 6 times, the number of series - 3 times, rest between series - 4 min; when performing a complex block at the beginning of the main part of the lesson: in the first week, perform a strength exercise squatting on one leg to an angle of 90 ° in the knee joint with support on ski poles, the number of repetitions is 5 times for each leg, rest 4 minutes, then 5 more squats on each leg, rest 8 minutes, then perform the Kuobakh exercise - long jump on two legs: the number of repetitions - 8 times, the number of series - 3 times, the rest between series is 6 minutes; in the second week, first perform strength exercise squatting with a partner on the shoulders to a right angle in the knee joints, the number of squats in one series - 6 times, the number of series - 2 times, rest between series 4 minutes, rest after exercise 8 minutes, then perform a jumping exercise Ystynga - long jumps from foot to foot, number of jumps - 8 times, number of series - 3 times, rest between series - 6 minutes; in the third week, perform the strength exercise "Chuktep chugurushkeni" - running tonzhans, the number of series - 2 times, rest between series 6-8 minutes, then perform the exercise "Kizhi cholynma parzan" - repeat the track, the number of jumps on each leg - 6 times, the number series - 3 times, rest between series 4 min. (RU 2011127284 A (Varinov V.V.). 01/10/2013).

However, in this case we are talking about boys and within the framework of physical education lessons, while in the proposed method we are talking about training adults with different levels of physical fitness, and training is carried out, including those people who want to learn cross-country skiing from scratch.

A known method of training athletes in the form of functional training, which consists in performing circuit training, during which exercises are performed at the stations. Before the main part of the workout, they do a cardio workout and exercises for preliminary stretching of the muscles, and after the workout, a cool down. As the main part of the training, 2-4 circles of aerobic exercises are performed, where each circle includes the following stations: general exposure exercise - involving more than 2/3 of the muscle groups of the whole body in the work, then two selective exposure exercises - involving separate regional muscle groups in the work. Between exercises - rest; at the end of each circle, a cardiac insertion station is performed. The level of difficulty is regulated depending on the level of preparedness of the trainee by changing the repetition rate, duration, type of exercises in the stations, and the duration of rest. Depending on the level of readiness, the ratio of rest time and exercise performance is set: for the initial level of readiness - 2: 1, for the intermediate level - 1: 1, for the advanced level - 1: 2. The method provides an increase in the time of effective work before the onset of fatigue when working out all muscle groups and basic physical qualities of a person, while the high level of physical qualities of the trainee corresponds to the high level of the functional state of the cardiovascular system, with the exception of monotony, addiction during the training cycle, fatigue of the central nervous system, with prolonged maintaining interest and positive motivation for physical education (RU 2551925 C1 (MERKULOV D.V.), 10.06.2015).

However, this method also has nothing to do with the training of already adults with different levels of physical fitness, and training is carried out, including those people who want to learn how to ski "from scratch".

As a prototype, we have chosen the method of teaching cross-country skiing "from scratch", described in the article "Self-instruction manual for skiing". November 14, 2007. (Posted on the website: https://www.ski.ru/az/blogs/post/samouchitel-kataniya-na-lyzhakh/) from which it follows that the exercises are carried out in 2 stages, their implementation is possible without snow ...

However, unlike the method proposed by us, this method does not contain a certain phasing, a well-founded sequence of actions, but only informs about how to rearrange the skis for a particular type of move (skating, classic).

The claimed method presents a new, improved training program that provides full preparation for ski starts of different distances "from scratch", while the preparation is carried out in less time - 1 month (8 lessons), depending on the physical capabilities and desires of the students.

This technical result is achieved due to more intense, but adaptive sequential training with increasing complexity in terms of endurance, load on the cardiovascular, respiratory and muscular systems of a person, which makes it possible to shorten the training period.

To achieve this technical result, the proposed method is proposed, which is carried out as follows.

A way of training when teaching cross-country skiing for adults, including doing physical exercises in a group and at home,

characterized in that before the start of each lesson, a warm-up is carried out for 5 minutes, including the sequential performance of the exercises:

- neck warm-up - in a standing position, the chin is lowered and the head turns to the right and left,

- warm-up of the shoulder joints - circular movements with straight arms 5 circles in one direction and the same amount in the other,

- warm-up of the elbow joints - take straight arms to the sides, fix the shoulders and perform circular movements with the forearms in the elbow joints 5 circles in one direction and the same amount in the other,

- warm-up of the hands - circular movements of the hands in the wrist joints 5 circles in one direction and the same amount in the other,

- warm-up of the back - arms bent, hands brought together in the chest area, legs shoulder-width apart, the pelvis is motionless, circular movements with the whole body 5 circles in one direction and the same amount in the other,

- warm-up of the hip joints - standing on one leg, perform circular movements with the thigh 5 circles in one direction and the same amount in the other, then change the supporting leg and perform circular movements with the opposite thigh,

- knee joint warm-up - standing on one leg, raise the other leg so that the thigh is perpendicular to the body, fix the thigh in this position and perform circular movements with the shins in the knee joints 5 circles in one direction and the same amount in the other, then change the supporting leg and perform circular movements with the opposite lower leg,

- warm-up of the ankle joints - standing on one leg, raise one leg forward and perform circular movements with the feet in the ankle joints 5 circles in one direction and the same amount in the other, then change the supporting leg and perform circular movements with the opposite foot;

after the warm-up, the first "introductory" lesson without skis is carried out, including the sequential performance of the exercises:

- the basic stance of the skier - the feet are parallel to each other, the knees are bent, the body is bent by 20 °, the sticks are pressed with the hands to the armpit, while the hands are located in the chin,

- simultaneous non-step movement on the spot: starting position (I.P.) - basic stance of the skier, hands are brought to eye level, elbows are bent 90 ° and abducted, hands are swinging close to the thigh and are brought behind it, when the arms are extended, the weight the bodies are transferred to toes, when repulsed - to the heels,

- back lunge without skis - from the skier's basic stance, a sliding lunge back is made, taking the leg diagonally at 45 °,

- tumbler - in the skier's basic stance, the transfer of body weight from the right leg to the left leg and back,

- flat two-step - from the base stand of the skier, the hands are brought out to the level of the forehead, repulsion is performed first with the hands, then sliding with one leg, while sliding the hands are lowered to the hips, without unbending the arms at the elbows, then the elbows are extended and the hands are brought behind the hips, the body is turned in the direction of the sliding ski, the body weight is on the heel, during rolling, the free leg is brought to the sliding ski, the sticks are placed at an acute angle,

- flat one-step - from the base skier's stance, the arms are bent at the elbows at 90 ° and abducted, the hands are brought to the level of the forehead, first, the sticks are put and, due to the inclination of the body, pressure is exerted on them, the angle in the elbows is not changed, together with the repulsion of the hands, a half-squat is performed after which they are pushed to the side, turning the body in the direction of the sliding ski, sliding is carried out on a bent leg, the weight is on the heel, when pushing off the ski is tilted to the inner edge,

- transfer of body weight without hands in place,

- transfer of body weight in place with repulsion by hands,

- lifting stroke: I.P. - the feet are wider than the shoulders, the toes are turned to the sides, the knees are bent, they swing from foot to foot, while taking a step forward, the arms are lowered simultaneously with the step of one leg, the body is turned in the direction of the sliding ski, tilting, while the ski is turned to push off the foot on the inner edge, the body weight is kept mainly on the heels,

- side skating jumps - from the basic skier's stance they perform jumps from two legs at 30 ° to the side, with such jumps they move 360 ° first in one direction and then in the other direction,

at home they consistently perform exercises:

- running for 30-40 minutes at the heart rate 145 or 5 minutes running / 5 minutes walking,

- squats 2 times 30 times,

- push-ups 2 times 20 times,

- twisting the press 2 times 15 times,

- boat 2 times 15 seconds delay;

the second lesson is mastering the simultaneous non-step motion, including the sequential performance of the exercises:

- basic skier stance,

- shifting from foot to foot - from the base stand of the skier, first one then the second leg is raised in turn,

- roll in half-drop: I.P. - feet at the width of the pelvic bones, perform sliding movements of the legs back and forth alternately,

- toe stepping - from the skier's basic stance, they begin to move to the side with the toe of the other leg, thus performing a 360 ° turn, first in one direction, and then in the other direction,

- overstepping with a jump to the side,

- lunge back on skis,

- "ski stance on the descent" - from the basic skier stance, the elbows lie on the knees, the hips are parallel to the ground, the back is rounded, the hands touch each other,

- rolling on one ski with poles - sliding is carried out due to the simultaneous repulsion with both poles, the body weight is distributed on one ski, the free leg does not touch the surface,

- plow braking - the ski socks are brought down from the skier's base stand, the heels are bred, the skis are placed on the inner edging, the legs are bent, the ski toes do not touch, the sticks are held at the pelvis level,

- simultaneous non-step motion,

- grouping when falling - knees are bent, the center of gravity is shifted to the side, continuing to bend the knees until falling to the ground,

at home they consistently perform exercises:

- running 30 minutes on the pulse 145 or 5 minutes running / 5 minutes walking,

- squats 2 times 30 times,

- push-ups 2 times 20 times,

- twisting the press 2 times 30 times,

- boat 2 times, 30 seconds delay;

the third lesson - mastering the simultaneous one-step move, including the sequential performance of the exercises:

- the first part of the lesson is a repetition of the exercises of the second lesson,

- the second part of the lesson includes the sequential performance of the exercises:

- basic skier stance,

- overstepping by a jump,

- roll in half-drop,

- overstepping with a jump to the side,

- lunge back on skis,

- "skier's stand on the descent",

- plow braking,

- simultaneous non-step motion,

- variable non-step stroke - from the skier's basic stance, the legs are fixed, the body weight is transferred alternately to the heel of one then the other leg, the movements are carried out by pushing the body and alternately one, then the other hand,

- rolling in a squat with a swing of hands,

- rolling in a squat, holding a stick in front of you,

- rolling in a squat, holding a stick in your hands,

- rolling in a squat, holding a stick behind your back,

at home they consistently perform exercises:

- running 45-50 minutes at heart rate 145 or 15 minutes running / 5 minutes walking,

- basic stance of the skier 3 times for 20 seconds fixation,

- push-ups 2 times 20 times,

- work of hands one-step in place 3 times for 45 seconds,

- boat 2 times 30 seconds delay,

- standing on one leg with closed eyes 3 times for 30 seconds

the fourth lesson - consolidation of a simultaneous one-step move, mastering the ascent and descent, including the sequential performance of the exercises:

- the first part of the lesson is a repetition of the exercises of the third lesson,

- the second part of the lesson includes the sequential execution of exercises when going up the hill:

- roll in half-drop,

- overstepping with a jump to the side,

- plow braking,

- simultaneous non-step motion,

- rolling in a heel-to-heel squat,

- rolling in a squat with a clap of hands,

- "swimming" - from a semi-squat they push off with their legs to the sides, while turning and pulling with their hands in the direction of the sliding ski,

- rolling in a squat, holding a stick behind your back,

- lifting course without sticks,

- steps "skating" uphill without sticks - the body is fed forward and turned towards the sliding ski, while the ski is placed flat,

- climb the hill, pushing off with the left foot,

- ascend the mountain, pushing off with the right foot,

- ascent uphill with a "ladder" - skis are placed perpendicular to the slope, while the upper ski is placed on the upper edging, and the lower one - on the lower edging,

- climb up the hill with a "herringbone" - the socks of the skis are bred, the sticks are put back, the ski is put on the edge, pushing forward at the same time, sliding is excluded,

- braking on the descent with a half-plow is performed when riding in a group, if the speed is higher than that of the participant in front - one ski is pulled out of the track and placed parallel to it, then the heel is taken to the side and tilted to the edge, having slowed down, the ski is returned back;

at home they consistently perform exercises:

- running 45-50 minutes at heart rate 145 or 15 minutes running / 5 minutes walking,

- basic stance of the skier 3 times for 20 seconds fixation,

- push-ups 2 times 20 times,

- work of hands one-step in place 3 times for 45 seconds,

- steps with a lunge 2 straight lines of 50 meters;

the fifth lesson - consolidation of movements on the ascent and descent, mastering the simultaneous two-step stroke, including the sequential performance of the exercises:

- the first part of the lesson is a repetition of the exercises of the fourth lesson,

- the second part of the lesson includes the sequential performance of the exercises:

- ascent uphill "ladder",

- climbing the mountain "herringbone",

- roll in half-drop,

- overstepping with a jump to the side,

- rolling in a squat with a swing of the arms,

- rolling in a squat with a clap of hands,

- simultaneous two-step stroke with rental,

- simultaneous two-step stroke with double squatting,

- simultaneous two-step stroke with double repulsion,

- "swimming";

at home they consistently perform exercises:

- running 55 minutes on the pulse 145 or 15 minutes running / 5 minutes walking,

- jumping without taking off from the floor toes 3 times for 30 seconds,

- push-ups 3 times 20 times,

- "boat" 5 times for 30 seconds of position fixation;

the sixth lesson - consolidation of the simultaneous two-step move, including the sequential performance of the exercises:

- rental in a squat with an extended rental,

- rolling in a squat with a clap of hands,

- rolling in a squat, holding a stick by the shoulders,

- rolling in a squat, holding a stick in your hands,

- rolling in a heel-to-heel squat,

- lifting course without sticks,

- “skating” steps uphill without sticks,

- climbing uphill, pushing off with the left foot,

- climbing uphill, pushing off with the right foot,

- simultaneous two-step stroke with rental,

- simultaneous two-step stroke with double squatting,

- simultaneous two-step stroke with double repulsion;

at home they consistently perform exercises:

- running 60 minutes on the pulse 145 or 15 minutes running / 5 minutes walking;

the seventh lesson - repeating the exercises of the previous six lessons,

homework - running 60 minutes at the heart rate 145 or 15 minutes running / 5 minutes walking;

each exercise in the lesson is performed in a volume of 1-3 straight lines 50 meters long;

the eighth lesson - a 5 km freestyle race, while warm-up is performed sequentially before the start of the race;

each lesson is held for 90 minutes.

As evidence of the achievement of the technical result, we give an example that demonstrates the effectiveness of classes of two groups of students who were engaged in the prototype program (control group, 1) and according to the training program proposed in the claimed method (experiment group, 2).

The groups included, respectively, 30 (group 1) and 40 (group 2) people. The average age of students in group 1 was 30.3 g, in the second 32.4 years. The groups were randomized according to gender and age, as well as skiing skills (from beginners who never know how to swim to those who know how to stand on skis with the possibility of classic skiing at a distance of up to 1 km). There were no professional athletes or those studying skiing at sports schools in the groups.

All students were under medical supervision, during training, the state of the cardiovascular, respiratory, and muscular systems was monitored using well-known tests (blood tests, measurements of blood pressure, heart rate, RR, VC, pulse oximetry, dynamometry, tensoalgometry). During the training process, no significant deterioration in the condition of the students of both groups was revealed.

The effectiveness of the completed training courses was tested in the Moscow region and in the Moscow region. The following was revealed.

As a result of 4-week (1 month) 1.5-hour training according to the prototype method of 30 people from group 1, they were able to complete the 5 km distance in a free style, without leaving the distance:

in the Moscow region - 20 people (66.6%),

in the Moscow region - 18 people (60%).

As a result of 1 month and a half hours of training, conducted 2 times a week (the choice of training frequency was carried out according to the capabilities and desire of the students), classes in groups of up to 10 people or individually - skiing free style at a distance of 5 km out of 40 people in group 2 were able to complete without leaving the race:

in the Moscow region - 36 people (90%),

in the Moscow region - 32 people (80%).

Statistical processing showed that the differences in the results achieved in the groups were significant.

Thus, the proposed training program shortens the training time for skiing, allowing you to build up sports skills for longer distances faster and more efficiently than the prototype method.

Claims (131)

A way of training when teaching cross-country skiing for adults, including doing physical exercises in a group and at home, characterized in that before the start of each lesson, a warm-up is carried out for 5 minutes, including the sequential performance of the exercises: - neck warm-up - in a standing position, the chin is lowered and the head turns to the right and left, - warm-up of the shoulder joints - circular movements with straight arms 5 circles in one direction and the same amount in the other, - warm-up of the elbow joints - take straight arms to the sides, fix the shoulders and perform circular movements with the forearms in the elbow joints 5 circles in one direction and the same amount in the other, - warm-up of the hands - circular movements of the hands in the wrist joints 5 circles in one direction and the same amount in the other, - warm-up of the back - arms bent, hands brought together in the chest area, legs shoulder-width apart, the pelvis is motionless, circular movements with the whole body 5 circles in one direction and the same amount in the other, - warm-up of the hip joints - standing on one leg, perform circular movements with the thigh 5 circles in one direction and the same amount in the other, then change the supporting leg and perform circular movements with the opposite thigh, - knee joint warm-up - standing on one leg, raise the other leg so that the thigh is perpendicular to the body, fix the thigh in this position and perform circular movements with the shins in the knee joints 5 circles in one direction and the same amount in the other, then change the supporting leg and perform circular movements with the opposite lower leg, - warm-up of the ankle joints - standing on one leg, raise one leg forward and perform circular movements with the feet in the ankle joints 5 circles in one direction and the same amount in the other, then change the supporting leg and perform circular movements with the opposite foot; after the warm-up, the first "introductory" lesson without skis is carried out, including the sequential performance of the exercises: - the basic stance of the skier - the feet are parallel to each other, the knees are bent, the body is bent by 20 °, the sticks are pressed by the hands to the armpit, while the hands are located in the chin, - simultaneous non-step motion on the spot: initial position (I.P.) - basic stance of the skier, arms are brought to eye level, elbows are bent 90 ° and abducted, hands are swinging close to the thigh and are brought behind it, when the arms are extended, weight the bodies are transferred to toes, when repulsed - to the heels, - back lunge without skis - from the skier's basic stance, a sliding lunge back is made, taking the leg diagonally at 45 °, - tumbler - in the skier's basic stance, the transfer of body weight from the right leg to the left leg and back, - flat two-step - from the base stand of the skier, the hands are brought to the level of the forehead, first pushing off with the hands, then sliding with one leg, while sliding the hands are lowered to the hips, without unbending the arms at the elbows, then the elbows are extended and the hands are brought behind the hips, the body is turned in the direction of the sliding ski, the body weight is on the heel, during rolling, the free leg is brought to the sliding one, the sticks are placed at an acute angle, - flat one-step - from the base skier's stance, the arms are bent at the elbows at 90 ° and abducted, the hands are brought to the level of the forehead, first, the sticks are put and, due to the inclination of the body, pressure is exerted on them, the angle in the elbows is not changed, together with the repulsion of the hands, a half-squat , after which they are pushed to the side, turning the body in the direction of the sliding ski, sliding is carried out on a bent leg, the weight is on the heel, when pushing off the ski is tilted to the inner edge, - transfer of body weight without hands in place, - transfer of body weight in place with repulsion by hands, - lifting stroke: I.P. - the feet are wider than the shoulders, the toes are turned to the sides, the knees are bent, they swing from foot to foot, while taking a step forward, the arms are lowered simultaneously with the step of one leg, the body is turned in the direction of the sliding ski, tilting, while the ski is turned to push off the foot on the inner edge, the body weight is kept mainly on the heels, - side skating jumps - from the basic skier's stance they perform jumps from two legs at 30 ° to the side, with such jumps they move 360 ° first in one direction and then in the other direction, at home they consistently perform exercises: - running for 30-40 minutes at the heart rate 145 or 5 minutes running / 5 minutes walking, - squats 2 times 30 times, - push-ups 2 times 20 times, - twisting the press 2 times 15 times, - boat 2 times 15 seconds delay; the second lesson is mastering the simultaneous non-step motion, including the sequential performance of the exercises: - basic skier stance, - shifting from foot to foot - from the base stand of the skier, first one, then the second leg is raised, - roll in half-drop: I.P. - feet at the width of the pelvic bones, perform sliding movements of the legs back and forth alternately, - toe stepping - from the skier's basic stance, they begin to move to the side with the toe of the other leg, thus performing a 360 ° turn, first in one direction, and then in the other direction, - overstepping with a jump to the side, - lunge back on skis, - "ski stance on the descent" - from the basic skier stance, the elbows lie on the knees, the hips are parallel to the ground, the back is rounded, the hands touch each other, - rolling on one ski with poles - sliding is carried out due to the simultaneous repulsion with both poles, the body weight is distributed on one ski, the free leg does not touch the surface, - plow braking - the ski socks are brought down from the skier's base stand, the heels are bred, the skis are placed on the inner edging, the legs are bent, the ski toes do not touch, the sticks are held at the pelvis level, - simultaneous non-step motion, - grouping when falling - knees are bent, the center of gravity is shifted to the side, continuing to bend the knees until falling to the ground, at home they consistently perform exercises: - running 30 minutes on the pulse 145 or 5 minutes running / 5 minutes walking, - squats 2 times 30 times, - push-ups 2 times 20 times, - twisting the press 2 times 30 times, - boat 2 times, 30 seconds delay; the third lesson - mastering the simultaneous one-step move, including the sequential performance of the exercises: - the first part of the lesson is a repetition of the exercises of the second lesson, - the second part of the lesson includes the sequential performance of the exercises: - basic skier stance, - overstepping by a jump, - roll in half-drop, - overstepping with a jump to the side, - lunge back on skis, - "skier's stand on the descent", - plow braking, - simultaneous non-step motion, - variable non-step stroke - from the skier's base stance, the legs are fixed, the body weight is transferred alternately to the heel of one, then the other leg, the movements are carried out due to the push of the body and alternately one, then the other hand, - rolling in a squat with a swing of hands, - rolling in a squat, holding a stick in front of you, - rolling in a squat, holding a stick in your hands, - rolling in a squat, holding a stick behind your back, at home they consistently perform exercises: - running 45-50 minutes at heart rate 145 or 15 minutes running / 5 minutes walking, - basic stance of the skier 3 times for 20 seconds fixation, - push-ups 2 times 20 times, - work of hands one-step in place 3 times for 45 seconds, - boat 2 times 30 seconds delay, - standing on one leg with closed eyes 3 times for 30 seconds; the fourth lesson - consolidation of a simultaneous one-step move, mastering the ascent and descent, including the sequential performance of the exercises: - the first part of the lesson is a repetition of the exercises of the third lesson, - the second part of the lesson includes the sequential execution of exercises when going up the hill: - roll in half-drop, - overstepping with a jump to the side, - plow braking, - simultaneous non-step motion, - rolling in a heel-to-heel squat, - rolling in a squat with a clap of hands, - "swimming" - from a semi-squat they push off with their legs to the sides, while turning and pulling with their hands in the direction of the sliding ski, - rolling in a squat, holding a stick behind your back, - lifting course without sticks, - steps "skating" uphill without sticks - the body is fed forward and turned towards the sliding ski, while the ski is placed flat, - climbing uphill, pushing off with the left foot, - climbing uphill, pushing off with the right foot, - climbing uphill with a "ladder" - skis are placed perpendicular to the slope, while the upper ski is placed on the upper edging, and the lower one - on the lower edging, - climbing the mountain with a "herringbone" - the socks of the skis are bred, the sticks are put back, the ski is put on the edge, pushing forward, sliding is excluded, - braking on the descent with a half-plow is performed when riding in a group, if the speed is higher than that of the participant in front - one ski is pulled out of the track and placed parallel to it, then the heel is taken to the side and tilted to the edge, having slowed down, the ski is returned back; at home they consistently perform exercises: - running 45-50 minutes at heart rate 145 or 15 minutes running / 5 minutes walking, - basic stance of the skier 3 times for 20 seconds fixation, - push-ups 2 times 20 times, - work of hands one-step in place 3 times for 45 seconds, - steps with a lunge 2 straight lines of 50 meters; the fifth lesson - consolidation of movements on the ascent and descent, mastering the simultaneous two-step move, including the sequential performance of the exercises: - the first part of the lesson is a repetition of the exercises of the fourth lesson, - the second part of the lesson includes the sequential performance of the exercises: - ascent uphill "ladder", - climbing the mountain "herringbone", - roll in half-drop, - overstepping with a jump to the side, - rolling in a squat with a swing of the arms, - rolling in a squat with a clap of hands, - simultaneous two-step motion with rental, - simultaneous two-step move with double squatting, - simultaneous two-step stroke with double repulsion, - "swimming"; at home they consistently perform exercises: - running 55 minutes on the pulse 145 or 15 minutes running / 5 minutes walking, - jumping without taking off from the floor toes 3 times for 30 seconds, - push-ups 3 times 20 times, - "boat" 5 times for 30 seconds of position fixation; the sixth lesson - consolidation of the simultaneous two-step move, including the sequential performance of the exercises: - rental in a squat with an extended rental, - rolling in a squat with a clap of hands, - rolling in a squat, holding a stick by the shoulders, - rolling in a squat, holding a stick in your hands, - rolling in a heel-to-heel squat, - lifting course without sticks, - “skating” steps uphill without sticks, - climbing uphill, pushing off with the left foot, - climbing uphill, pushing off with the right foot, - simultaneous two-step motion with rental, - simultaneous two-step move with double squatting, - simultaneous two-step stroke with double repulsion; at home they consistently perform exercises: - running 60 minutes on the pulse 145 or 15 minutes running / 5 minutes walking; the seventh lesson - repeating the exercises of the previous six lessons, homework - running 60 minutes at the heart rate 145 or 15 minutes running / 5 minutes walking; each exercise in the lesson is performed in a volume of 1-3 straight lines 50 meters long; the eighth lesson - a 5 km freestyle race, at the same time, before the start of the race, they consistently warm up; each lesson is held for 90 minutes.