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

Slalom Cross-blocking/clearing MHRC training night #1: Jan 5, 2008. Rules and guidelines for SL. K1/K2 – Vertical distance (turning pole to turning pole): 6-12 m ***except delays ( 18 m ) J1+ - Max vertical distance: 13 m Gate width: 4-6 m

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

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  1. Slalom Cross-blocking/clearingMHRC training night #1: Jan 5, 2008

  2. Rules and guidelines for SL • K1/K2 – Vertical distance (turning pole to turning pole): 6-12 m ***except delays (18 m) • J1+ - Max vertical distance: 13 m • Gate width: 4-6 m • Flush/hairpin vertical combinations must follow this • Distance between double poles of vertical combos: Minimum 0.75 m (1 drill length) • No minimum offset by ICR book, BUT, should be set to control speed and induce rhythm and flow • 1-5 m offset required in K2 league rule book, 1-3 m in K1 • Outside gates now not required by FIS except in vertical combos (trial basis in 08/09 season) • K2 and J league rule book requires outside gates

  3. Technique before tactics!

  4. SL Tactics – Keep it simple!

  5. 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

  6. 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 – Aim2Win doc) • Legs must work together (windshield wipers) • Skills developed 1st 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

  7. 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

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