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appendix附件10commonlyusedexercises1.0常用练习foreaftdrills.doc
appendix
附件
1.0 commonly used exercises
1.0 常用练习
fore/aft drills
前后平衡
The following exercises are some examples of how to develop a skier’s fore/aft balance.
以下练习可以帮助前后平衡。
exercise – Ankle flexes
专项练习——踝关节屈曲Description
内容
? both ankles are flexed evenly fore and aft
? 前后屈伸踝关节,两脚幅度一致
Goal
? to develop mobility in the ankle joint
? 培养踝关节的? refine fore/aft balance
? 改善前后平衡Ski Performance – even pressure will be maintained along the length of the ski
雪板表现——沿雪板方向平均分配压力
? can be done stationary
? 可以静态? while in a straight run
? 直滑降时练习? throughout a turn
? 转弯时练习Movements of the body
身体运动
? dorsiflexion closes the ankle joint and applies pressure to the front of the ski boot
? 踝关节,向雪靴前部施压? plantarflexion opens the ankle joint and pressure is felt on the back of the ski boot
? 跖屈打开踝关节向雪靴后部施压NB – the flexing of the ankle joint must be complemented by movement in the knee and hip in order to maintain even pressure along the length of the ski
注意:的屈伸辅以膝和臀部运动,才能雪板平均压力
exercise – shuffle turns
专项练习——曳步转弯
Description
内容
? both feet shuffle back and forth throughout linked turns
? 在连续转弯时前后挪动双脚Goal
目的
? to develop mobility while maintaining fore/aft balance
? 保持身体平衡的同时增加灵活性? can be used to highlight a phase of the turn where student is out of balance fore/aft
? 可用于着重练习学生失衡的转弯阶段Ski Performance
雪板表现
? skis should remain parallel throughout the turn. Can be done in a skidded or carved turn
? 转弯全程保持平行式。可以搓雪或卡宾转弯过程中Movements of the body
身体运动
? shuffle is done by movement of the femur in the hip socket
? 通过在处股骨双脚? flexion and extension movements in the ankle, knee and hip are required to maintain centred stance
? 通过踝膝髋屈伸运动保持的身体姿态? upper body and hand position remain stable
? 上身和手保持稳定
exercise – jumping throughout the turns
专项练习——转弯Description
内容
? small jumps are made throughout linked turns
? 在连续转弯时做小跳? the whole ski leaves the snow and remains parallel to the snow
? 雪板全离,与雪面平行? can also be done during straight runs
? 也可以在直滑降时练习Goal
目的
? to challenge and refine centred stan
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