Training Cross-country Skiing

by Barth, Katrin

• ISBN13: 9781841261966
• ISBN10: 1841261963
• Edition: 1st
• Format: Paperback
• Copyright: 2006-09-30
• Publisher: Meyer & Meyer Sport

Summary

This book includes descriptions of the most important techniques and you find out how to learn these step by step, how to recognize mistakes and how to correct them. The focus is on the importance of goals and motives, the development of competitive strength, and how to cope with performance pressure. You will learn about the importance of physical fitness, how to improve it, and how to keep a record of your personal performance.

Table of Contents

1 Dear Cross-Country Skier	9	(4)
Tips from the authors
Snowman and his friend,
the baby tiger Skitty
introduce themselves
2 From Wooden Ski to Skate Skis	13	(8)
The history of skiing
the evolution of cross-country skiing technique
how cross-country skiing is organized
the international organization FIS
list of champions
sport and art
3 Hi there, Axel Teichmann!	21	(4)
A conversation with the successful German cross-country skier
fan page
4 Training – The Right Way to Success	25	(16)
Training
proper training
goals
motivation
5 Mental Abilities	41	(20)
The brain – our computer
reflexes
tactics
mental
strength
competitive strength
performance pressure
6 Physical Fitness	61	(10)
Physical fitness in general
fitness in cross-country
skiing
endurance
speed
strength
fitness training
test requirements
warming up
stretching
7 Coordination	71	(6)
Coordination in general
coordination in cross-country
skiing
coordinative abilities
muscle sense
agility exercises
8 Technique	77	(6)
Technique in general
technique in cross-country skiing,
technique training
increased performance
training tips
monitoring
evaluation
9 Training Plan	83	(8)
Yearly plan
periods
year-round weekly plan
super-compensation
personal performance graph
10 Pushing Off, Gliding, Pole Use	91	(32)
Execution
suggestions
exercises and mistakes for the most important classic techniques
diagonal stride
double poling
double poling with kick
herringbone and step-...turning
and the most important free techniques
skating...stride without poling
skating stride with double poling 1:1
2:1 symmetrically
2:1 asymmetrically
skate-turning
11 Snow, Skis, Wax	123	(8)
Important information about snow,
wax and ski material
clothing
12 Keeping Things Straight	131	(6)
FIS rules of conduct
environmental regulations
13 Fit and Healthy	137	(6)
Performance capacity
eating healthy
energy sources
14 Solutions	143	(4)
Solutions and answers to riddles and brainteasers
15 Let's Talk	147	(4)
Dear Parents
Dear Ski Instructor
Photo & Illustration Credits	151