Stopping Power and Technique in Skiing

I received a question/comment (awesome in itself) from someone "over the water" (also awesome in itself) about stopping on the "How to Feel Less Fatigued When Skiing" post:

Very interesting, Skiblog. Let me pose a question from over the water. I am an ice skater who discovered skiing. In skating being able to stop is a high priority and learnt early in lessons. In skiing it seems to be well down the list, and some books seem to say that at certain speeds, there is no way of braking safely. Any thoughts, please. David

To Stop, or not to Stop...

Let me start off by saying, I can stop in mid-air...well, maybe not mid-air, but you get the idea.

This is actually a very good question, and a tough one at that. There is some debate among professionals about the appropriate teaching methodology when it comes to stopping (the reasons I will explain below), but ultimately there is a need for some practicality above all else.

Among beginner skiers, one of the main goals of the American Teaching System (which I believe very strongly in) is to develop new skiers directly into the most fluid, dynamic skiers possible from the start. In the past, ski schools have taught beginner students some skills that actually interfere with more advanced techniques further down the yellow brick road, specifically, the "wedge stop" or "pizza."

The wedge stop is a double sided axe. On one hand, it is needed to allow new skiers to stop themselves, which in itself I think is an obvious necessity. If you need further clarification, see the NY Times article about the skier who was unable to stop.

However, this wedge becomes a very comfortable safety valve for a frightened and inexperienced skier...too much so if not controlled, thus leading to what is infamously known as the "power wedge," a full-out wedge with skis spread twice as wide as the shoulder-width standard. This is a comfortable and safe-feeling position. However, it is very detrimental to the ski skill progression. Skiers often get too comfortable. Sooner or later, they find it very hard to break this large power wedge position, which makes it almost impossible to continue on to parallel skiing.

Therefore, many instructors will teach beginner lessons without any wedge, but instead teach a direct turn stop, that is, turning into the hill to stop. This would be similar to a ice-skate or "hockey" stop. However, it is also harder to stop in this way.

One could say, then, that it makes most practical sense to teach a wedge for convenience, but strongly enforce that no power wedge forms.

"...at certain speeds, there is no way of braking safely..."

Some will argue this is true. I (and others) will tell you that a fairly skilled skier with good balance can do so. I am sure there is an analagous dilemma in skating.

To conclude - yes, you can stop safely. And yes, stopping is important and is taught, but it must be taught judiciously. We want to teach our students in ways that will not only allow them to get up the slope and coast down the green lollipops, but also provide a foundation upon which they can easily improve to attack the blacks.

How to Feel Less Fatigued When Skiing

I came across the following question while reading online on Wellsphere:

I just returned from skiing with some buds who never train physically. We would walk up stairs and they would be winded while I could just keep going. Why then, do they just fly down the hills and I struggle??? I have been skiing for 10 years and have taken many a private lesson. I have completed 2 iron-man triathlons, train physically 3-4 times per week and noticed that while I am skiing, my feet are sore. Super sore the next day. This is not from my boots as they are custom Sure Foot boots, but more that my intrinsic foot muscles, calves and quads are just beat!... I am obviously over working myself as I ski and am getting frustrated. I have great balance and feel that I am just working too hard.

Does this sound like you? Well, how about some SkiBlog-SkiBlog advice...

Any time you feel fatigued, no matter what sport, the reason is due to the muscles. Your muscles are what you use to move. Your muscles get tired. Why? All the chemicals in your body that produce the muscle contractions come out of balance.

The answer....steroids. No just kidding (seriously). Actually, time and rest will put your body's chemicals back in equilibrium to make you feel less tired.

To prevent this problem, try standing up a little bit straighter when you ski. This puts more of your weight and external forces on your skeleton and bones, which are designed to support weight. When this happens, less of the force is supported by your muscles. When you lift weights, which is easier and makes you less tired - 100 pound weights or the 10 pounders? Same idea.

So, stand up straighter to last longer on the slopes. Additionally, make sure you are getting enough carbohydrates, sugar, electrolytes, and water (the body's chemicals) while on the slopes. Breaks in between runs or halfway through a run will help too. Ultimately, building these skiing muscles through actual skiing or training are the best long-term solution to skiing fatigue.

Oh, and you have sore feet? Welcome to skiing.

A Balance Tip That Is Slightly More Than "Lean Forward" (plus a Boot Adjustment Trick)

Chances are that if you have spent five minutes on a ski slope before, you have heard the amazingly overused and almost meaningless word in the skiing dictionary - the most given piece of unsought advice that exists in space and time - the ... oh, let's just cut to the chase ... LEAN FORWARD.

Lean forward. A simple term that seems to be your skiing buddy's answer for everything. It has come down a long line of useless friends teaching friends and is deeply rooted in everyone's skiing history.

The thing is...what does it mean? I will bet you a million and one dollars that you really weren't sure what to do when you were first told to lean forward, and I will bet you a million and two dollars that the person you are trying to teach doesn't know what this means either. Here's why...

Lean forward is an extremely ambiguous phrase. It seems straightforward to an experienced skier, but to someone new to this heavenly sport, lean forward could mean several different things. Should I tilt my head forward? Should I reach my hands forward? These skis are so hard to move on. Should I bend my shoulders forward? My hips? Did I mention it is hard to move while sliding on these stupid skis? And I wish that Alec the smart lass would stop shouting lean forward at me.

I think you get the point.

So instead of shouting the same, useless phrase over and over again, try using some of these more specific and helpful tips the next time you decide to give some unsought advice.

• Slide your feet underneath your hips or Bring your body over top of your feet - These pieces of advice reinforce vertical alignment of the body over the hips over the feet. They both are two ways to think of accomplishing the same thing. Often, adjusting the position of your feet (and therefore skis) is easier to focus on than moving your upper body. This also provides proper ankle flexion.
  


• Stand up straighter - Many people new to skiing believe that skiing should look like the racing pros on TV. This is almost always not the case, as we rarely get to the speeds where those kinds of extreme bending movements are needed to produce such high magnitude forces. When a skier bends over too much, the hips revert back and bring the weight of the skier into the "backseat," or too far behind the ideal central stance. Our weight should be over the center of our feet.
  


• Press the front of your shins against the front of your boots - Something that even many advanced skiers forget to remember is that our shins should be in contact with the fronts of our boots at all times. Often, when a skier falls back in his or her stance, he or she can easily fix the problem by putting the shins back in contact with the tongues of the boots. This flexes the knees and the ankles, ensuring a better balanced stance.
  

Equipment note: Here is a simple check to perform to make sure that your boots are better-fitted, giving you more balance while you ski. Put on and buckle your boots. When you stand up straight or flex your knees, your boots should be in contact with your legs all the way around the front and back of the legs. If there is wiggle room, tighten up your boots so that there is no more extra space.

Bob Shostek, PSIA Examiner and former PSIA-E President, recommends the following: Velcro your power strap, or booster strap, underneath the outer shell of the boot (the shell contains the buckles). The straps should be velcro-ed in between the soft part and shell part of the boot. Then, buckle your boot shell over top of the already connected power straps. This will give you a tighter "seal" around your leg by the boot, and you will notice more control in your skiing.

Additionally, you can place wedged pieces of a soft but sturdy material between your leg and the boot to eliminate some of the extra space. When there is less or no space between your leg and the boot, your own movements transfer easier, quicker, smoother, and with less effort.

When there is room for error, it takes large, gross movements to make a small difference in your skiing. This trick will result in more fine-tuned movements that are able to allow you to move while skiing without large, drastic, and visible movements of the lower leg.

So after you perform your boot test and adjust your power straps, head up the chairlift, and push your friends down the newly introduced mountain, give more specific advice than lean forward. Give them advice that they will actually understand, comprehend, and execute. And that's how memories are made.

"How It's Made" - Dynastar Skis

For all of those television experts out there, the Science Channel will be airing an television episode of "How It's Made" - "Dynastar Skis" on Friday, June 19th at 9:00 p.m. EST.

UPDATE:
This video is now available online at http://science.discovery.com/videos/how-its-made-alpine-skis.html.

This will be a first of its kind special where a manufacturer is revealing how indeed they make skis. This will give good insight on how they are put together, strengths of different types of skis, as well as how to maximize your own ski movement efficiency.

Note: I am not paid by the Science Channel, Discovery, or Dynastar to promote this television special. However, if you are an employee of the Science Channel, Discovery, or Dynastar and would like to pay me, please contact me at the given contact info from my profile.

Ski Towards the Corner to Improve Directional Movement

Here is a crazy cool little trick to help yourself gain more control over your directional movement in your skiing. But first, what do I mean by directional movement?

Directional Movement

The key to the sliding glass door of modern skiing is consistent and correct directional movement. You always want to move each part of your body towards the direction you want to go. This is extremely important.You always want to move each part of your body towards the direction you want to go. And in case you didn't catch it the first time (or the second): You always want to move each part of your body towards the direction you want to go. This equals efficiency.

What most people don't typically think about the is direction of a turn. When you turn right, you are not making a 90 degree turn measured by the protractor you still have from tenth grade geometry class. It would be an ugly turn, an uglier wipeout, and a sad, sad life story that you still have your protractor from tenth grade geometry class. You should think of moving your body on a diagonal - that is - both forward and right.

Let's take for instance, the feet. When you want to turn right, you are obviously going to move both your feet towards that direction. Similarly, you also want to move your inside knee forward and to the right, the tips of your skis forward and to the right, your leading toes forward and to the right, and you plant your pole forward and to the right. This is what establishes your turn.

If you want to make a shorter turn radius, you should move more forward and less to the right. If you are making a long radius turn, you will want to direct your movements more to the right and less forward.

So, we know what directional movements are - movements of specific body parts that are directed to your new turn orientation and shape.

Now, let's get to that cool trick... I gained this pearl of wisdom from Eric Anderson, PSIA Level III Instructor and Ski School Director at Wisp Resort in McHenry, Maryland.

The Trick

Stand in a flat area in the snow so that you are in a balanced stance with parallel skis. Take your poles and draw a box, or rectangle, in the snow that surrounds you and your skis. See the diagram for an illustration.

Imagine the turn you want to make is directed towards the front left or right corner of your box. The trick is to go through a progression of body movements that will reinforce making efficient movements towards this corner. So, look at your corner and...

• Roll your inside ankle and pressure your inside foot diagonally towards the corner.


• Touch your pole at the corner


• If necessary, direct your inside knee and possibly hip towards the corner

In summary, making sure that you move directionally instead of sideways makes your turns more efficient, makes you look like a much more radical and skillful skier, and in case that isn't enough, it also allows you to both finish and initiate your turns more successfully and evenly in both directions. So next time you take a turn, move towards the corner of your box, and leave the protractor at home.

Skating - It's More Important in Skiing Than You Think

Typically, the last thing you want to do after arriving at one of those fancy Zermatt chalets and first getting on your skis is skating. However, this is something that is severely underrated by all levels of skiers. Some of you may not even know what skating is (if so, go request a lesson on skating right away and tip your instructor lots of cash, preferably me). To this end, it is important to take a closer look at what exactly happens during our skating on skis.

Skating's Importance

So, what is skating? Basically, skating is exactly what is says, except on skis as opposed to ice skates. You push off of one ski, balance yourself on the other ski, and keep the cycle going. It is a great maneuver to propel yourself forward when you need to get somewhere on the snow that simply facing downhill and skiing will not allow.


Why is skating so important? Well, what's not important about it? Not only does it allow you to efficiently and less-energetically get yourself back to your skiing partner who fell (or further away from your skiing partner), it incorporates all of the basic skiing movements that you need to ski successfully anywhere else on the mountain. It is said that you can tell how good a skier is just by looking at him or her skate, because it is a test of how well you blend and execute your basic movements.

In summary, Martin Heckelman writes in The New Guide to Skiing that "While skating, the legs are taught how to 'flex' and 'extend' ... the body is trained to shift weight from ski to ski and one learns how to change direction easily while moving. Skating also helps to improve a skier's body awareness and balance."

How to Skate on Skis

To push off of your ski, bend the knee of the ski you are pushing off of. Feel the power and potential energy in your bent knee, then extend and push that knee towards the new direction.

The most important principle in skating is to make sure you are pushing off of the inside EDGE of your ski rather than pushing off of a flat ski. Always, always, always make sure you are pushing from the ski's edge. This maximizes energy efficiency, and thus will not tire you out as quickly. After all, skating does require energy, so make it easier for yourself by using the edges. To do this, make sure you roll the ankle of your ski in contact with the snow inwards towards your big toe side of your ski.

After pushing off of the big toe, inside edge of your ski, glide your body out toward the direction you wish to propel towards. This should be in the same direction as the new ski in contact with the snow. You want to make sure that you do not look like a wobbling Tower of Pizza - that is, do not move your body side to side much. Focus on gliding all your momentum towards the direction you wish to go in. If you were driving a car and wanted to go straight, you would steer straight and not sideways, right? It's no different in skiing.

Also, when landing on your new ski, there is a quick feedback test to see if you are balanced. You should be landing on the entire ski evenly. If you notice the new contact ski hits the snow with the tip first, you are too far forward in your stance. If you see your tail hit the snow first (more common), you are too far back in your stance. See the Balance post to adjust this.

Skating is a skill that comes only with practice, so, go practice! As you get better at it, you will notice that you feel less tired after making the same dash to the chairlift. It is a great feeling to get there and realize you are not out of breath like you normally are, all due to technique improvements.

As you get better, you can also practice skating while gliding down a gentle slope (on a green circle trail) or on even more advanced terrain if you feel even more advanced. This will require practice, some athleticism, and more precise control and timing while pushing off of your edges. It will, however, allow you to pick up some speed. And if you don't like speed, go home. Or just practice a little more.

Freestyle Skiing and the ATML Method

Many crazy people are always trying to bust the biggest move in the trauma park...I mean, the terrain park. However, few skiers really know how to approach new terrain features or how to grow comfortable and properly learn how to ski them. What's the real way to learn so that you don't tackle your tips and tails? Magic.

Actually, magic is not nearly cool enough for skiing. So instead we use the ATML method. What is the ATML method? Well it breaks down to the following: Approach, Take-off, Maneuver, and Landing. By focusing on each of these parts separately and then blending them together (in the correct order), it is much easier to develop your skills as a freestyle skier, whether it's for the superpipe or the small bump on the side of the green circle you are skiing. Skiers and snowboarders alike use this method.

Approach: This is where all the fun starts. Have you ever started toward the ramp of a wooly mammoth-sized jump and then realized you have too much speed? Well instead of letting your bladder go, try analyzing the approach beforehand. Before you even put on your equipment, walk to the beginning of the feature (a feature could be a jump, a rail, a box, etc.) and LOOK at it. Look at the differences between one spot and the next. Touch the feature and feel what it is like. If it is an icy, slick rail, you will approach it differently then if it were a rough, course, dry box. After analyzing the approach, determine what speed you think would be appropriate to enter the feature. Also look at where would be the best area to approach it from uphill (i.e. Would it be better to come from the left side or right?).

Take-off: The take-off is pretty self-explanatory. The main focus here is how you want your body to be positioned at the time of your take-off and how aggressive you are going to be with the entry.

Maneuver (or Method): This is the actual trick you will be performing. It may be simply keeping your balance in the air, a nosegrab, an iron cross, or sliding on the rail. It is important to know ahead of time what maneuver you plan on performing and how to do it.

Landing: In your landing, it is important to land with soft, flexed joints - somewhat bent knees, flexed ankles, flexed hips. You do not want to stiffen up your body in fear because you see that you are about to fall to a scary death. (The chances of that actually happening are slim - you usually won't walk away with more than a broken clavicle or a fractured vertebra). Stiffening up your body makes you less flexible and more prone to stress - that is, bones break more easily...ouch. Make sure you aim for a nice, balanced position so that you finish looking like a pro. Then smile for the judges/TV camera/mom/imaginary stadium there to watch your magnificence.


After you have figured out each piece of the puzzle independently, then piece them together to make a masterpiece. It is art really.

Two Additional Foods for Thought

First, remember that balance is essential to any type of skiing - including freestyle. Go back to the "Balance - The Foundation for the Rest" post to review some necessary balance skills.


Second, wear a helmet, wear a helmet, wear a helmet. And if you are truly interested in deeper thought, wear a helmet. Wrist guards can help too. You can buy some cool ski accessories for low prices at SnowShack Ski and Snowboard Accessories.

Disclaimer: SkiBlog-SkiBlog and any of its authors are not responsible and are not liable for any injuries or deaths associated with your skiing. We will accept recognition or cash for gold medals or first place awards though.