Slalom Crossblockingclearing MHRC training night 1 Jan 5

Slalom Cross-blocking/clearing MHRC training night #1: Jan 5, 2008

Rules and guidelines for SL • • • K 1/K 2 – Vertical distance (turning pole to turning pole): 6 -12 m ***except delays (18 m) J 1+ - Max vertical distance: 13 m Gate width: 4 -6 m – – • No minimum offset by ICR book, BUT, should be set to control speed and induce rhythm and flow – • Flush/hairpin vertical combinations must follow this Distance between double poles of vertical combos: Minimum 0. 75 m (1 drill length) 1 -5 m offset required in K 2 league rule book, 1 -3 m in K 1 Outside gates now not required by FIS except in vertical combos (trial basis in 08/09 season) – K 2 and J league rule book requires outside gates

Technique before tactics!

SL Tactics – Keep it simple!

Some factors inhibiting success in learning to clear gates • Reaching to hit gate – Causes upper body rotation, poor alignment – Athlete’s focus is on hitting the gate, not skiing well • Lack of angulation skills / poor fore-aft balance – – Edge angle and power at minimum Unable to initiate carved turn above the gate Center of mass on outside of arc Stance too narrow to allow for max angulation • Fear! – Intimidating to hit gates – Athlete skis passively in “back seat”, waits for gates

Some technical/tactical points for young athletes learning to clear • Angulation/Separation! – Push athletes to increase angulation/separation and range-of-movement to max when free skiing • Long outside leg, flexed inside leg (90% pressure on outside ski – Aim 2 Win doc) • Legs must work together (windshield wipers) – Skills developed 1 st in stubbies/brushes • Set corridors with big offset/big vertical to promote feel of carving back to the gate • Athletes MUST contact gate with shins, ankles/knees/skis must have direction to new gate, upper body stays in fall line • Pole plant must be present – Explain effects of having COM and head inside the arc of SL turn (physics + looking ahead) • Play with individual stances to see what works best for athlete in bringing body and head inside arc

Some suggested drills/course sets for promoting cross-blocking • Gates angled to outside – Forces athletes to make “plastic on plastic” contact with shins and pole guards – Progressively make pole stand taller • Tall gate-Short gate-Tall gate – Allows athlete to work on one side at a time – Promotes pole plant • Poles forward – Athlete holds poles forward and clears gate in the centre – ONLY should be used on easy terrain/sets/snow • POSSIBLE flush, hairpin drill course – Set long flush or multiple hairpin course on easy terrain where athletes experiment with different clearing methods (one hand up, crossing over, shouldering, etc) • Brush on inside of turning pole – Gives athlete target where to have his/her body on inside of arc