Straight slide

1. Basic body posture (streamlined squat).

Bow back, head up, shoulders flat, shoulders slightly higher than hips.

Hip, knee and ankle angles should be locked: 45, 90 and 50 degrees.

Look at 30 meters in front of you, nose, knees and feet are coaxial.

The upper body spine is not twisted, and the height of the ice pedal is unchanged.

The back of the trunk is relaxed and the center of gravity falls on the back.

Hold your right wrist lightly with your left hand and place it below the waist line.

2. Kicking the ice (kicking stage: kicking the ice at an angle of 42 ~ 50, with the weight in place until the skates are lifted off the ice).

Kicking ice is divided into three stages: the biggest start and the end.

The knee joint began to press forward, and the ankle joint angle decreased slightly.

Wait until the most suitable kick angle, first quickly stretch your knees.

Stretching knees drives hips and ankles, stretching hips and knees and ankles.

The shorter the distance, the more curved it is.

According to different speeds, the pedal angle swings by an average of 53 degrees (42 degrees at the end of cutting 105).

The middle part of the inner blade bites the ice surface, and the ice pushing direction is vertical.

Steady and powerful, gradually accelerating, extremely explosive.

Slow, steady, fast, soft, explosive, move the weight first and then push the ice.

Grasp the opportunity to kick the ice, and the knife will hit the ice at the most powerful time.

After kicking the ice, the knees are straight, and the knife ice is parallel to the tip of the knife.

3. Leg retraction (Leg retraction stage: After kicking the ice, the skates are lifted off the ice until the legs retract to a certain point in the back position).

With hips as the axis, knees leading, naturally swing back to the back of legs:

The thigh skates should be vertical and the calves should be parallel to the ice.

Leg retraction has five purposes:

Relax muscles; Adjust the balance; Acceleration inertia shifts the center of gravity;

Frequency adjustment of pedal (ice) lifting (knife); Coordinate and help push the ice.

Six key points of leg contraction technology:

Be active, fast and smooth; Take shortcuts accurately;

Relax and be neat; Swing your legs and turn your knees inside out;

The legs should be closed and the body should be unified; Roller skates should be as low as possible.

4. Drop the knife (drop the knife stage: end the leg retraction action until the skates touch the ice).

Cutting has four functions:

Coordinate the ice pedal; Establish a balance; Determine the direction; Adjust the timing.

Cutting is divided into two stages: swinging the leg forward and touching the ice.

Swing your legs forward and lift them, bending your hips and thighs with your calves.

Keep your floating legs under your chest and relax your hips and knees forward.

Swing your legs forward to accelerate, spread your knees and kick the knife forward, and send it forward.

The back of the ankle bends slightly outward and falls from the tip of the knife.

Pay attention to freezing point:

When the pedal angle is the smallest, the knife will touch the hardest ice.

The cutting angle is as required, and the cutting direction follows the center of gravity.

Before and within the landing position, as close as possible to the support leg.

The outer edge of the back is in contact with the ice, so the continuity is naturally stable.

When the knife touches the ice, it bites the ice and kneels.

Quickly and completely shift your center of gravity and start to lower your body slightly.

The top knee focuses on the outer edge of the knife, and the front top abduction uses the resultant force.

There are four common mistakes:

Upper body twisting and ankle external rotation; The tip of the knife touches the ice in a backward position;

Stop and wait for the knife; Span, bite and open wide.

5. Free sliding of one-foot support (free sliding stage of one-foot support: after kicking the ice cutter, all the weight moves to the support leg until kicking the ice cutter again).

One-legged gliding has three purposes: gliding forward to increase inertia;

Fully adjust the rest; Keep your balance and push the ice.

The action is divided into three stages: outer edge, flat edge and inner edge.

Push the ice hard to lower the outer edge, and the center of gravity of the top knee is slightly lower;

With the leg retraction and swing arm, it becomes the stable center of flat edge;

Move the weight back to the next knife and press the center of gravity with the inner edge.

The center of gravity of the outer blade is behind, and the toes feel upward;

The inner edge of the flat blade is in the middle, rolling and moving.

The hemming leg cooperates with the hip to actively move leg press and the hip together.

Move your center of gravity outward quickly to avoid dragging your feet.

It is either too early or too late for the center of gravity to move back to the opportunity;

Sliding too early for a short time, floating legs can't rest,

The center of gravity may drop ahead of time, and the inner edge is easy to slide forward;

It's too late to slow down and miss the best time to kick the ice.

Try to slide with a flat blade, and the rhythm of time will follow your heart.

Static support depends on the situation and chooses the opportunity according to tactics.

The swing amplitude of the variable blade is large, and it shrinks into a ball for stability.

The center of gravity of the blade is in the middle, and the eyes control the head and body.

The head, shoulders and buttocks are integrated, and the axis moves horizontally from left to right.

The body does not fluctuate up and down, and the spine does not twist left and right.

Look straight ahead and try not to bend the trajectory.

The knees of floating legs should be lowered, effectively relaxed and have a rest.

When the center of gravity moves to the floating leg, stop sliding and push the ice.

6. Swing your arms.

The swing arm has four functions:

Increase the frequency, speed up and help balance; Effective compression shifts the center of gravity;

Increase the explosive force of kicking ice; Accurate and clear rhythm.

The swing arm slides in the same direction, swings forward under the chin, and then stays horizontal.

Avoid a large lateral swing, and the angle between the body and the arm is 40 degrees.

Swing your arms and push the ice at the same rhythm, first slowly and then quickly, and keep pushing.

The swing arm is ahead of the leg, and the high-speed movement is synchronous.

Start pushing the ice to control the swing speed, and the arm will naturally fall.

Push the ice as hard as possible, and the swing arm will accelerate at the same time.

Swing back and forth to the highest point, and the knife touches the ice after kicking the ice.

Swing the arm to obey the leg, keeping the rhythm and uniform speed.

Bend the elbow forward and press it sideways, not exceeding the longitudinal axis.

Swing arm depends on the situation, not necessarily a simple pendulum.

Swing strength and speed, take decisive battles and legs.

The swing range of the starting speed is small, and the greater the pedaling distance, the more stretching it is.

Naturally, the swing arm should be relaxed to avoid ups and downs and distortions.

7. Direct cooperation.

(1) Two legs.

Leg movements should be smooth, and pedals should be put down without stopping.

Grasp the timing of the action and naturally relax.

(2) legs.

Don't leave the kick until you push the ice with all your strength.

When you push the ice and retract your legs, your center of gravity will move laterally.

The movements are obviously accurate, and the hips and torso are integrated.

Push your hips, be active and fast.

The basic posture cannot be changed, and the hips and torso swing together.

No matter how the knife changes, the upper body is parallel and straight.