Slalom Cross-blocking/clearingMHRC 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

– 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

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 – 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

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