Ski racing in Norway: Skating technique. Skating skiing technique

The winner of the Krasnogorsk Ski Track - 2013, participant of the Tour de Ski and SkiGrom model Polina Ermoshina shows four exercises that will help you learn how to skate ski, explains how your arms and legs should move correctly, and talks about the main mistakes of beginners.

Skating, or free style, differs from the classical one in absolutely everything - it is a different type of movement. The main difference is the direction of movement. In the classics, the skis always go strictly straight, and in the “skate” - diagonally. Another difference is that the “skate” requires different equipment: the poles must be longer, the skis must be shorter, and the boots must be higher. Skating boots have a support element that maintains an angle in the ankle. This element is fastened on the shin, just above the ankle, helps to fix the knee and remove excess load from the foot.

The skating stroke has three types: the stroke under each leg, through the leg and lifting. The first two are flat options. Under each leg - a more powerful move. In terms of muscle tension, it is the heaviest - it uses the most muscles and expends the most energy, while the stroke under each leg is the fastest. The walk through the leg is usually used on flat areas where there is a slight slope. It used to be very popular, now it is used less and less, only in top competitions - it is slightly less effective than the rest, and all athletes have strong muscles to ride under each leg. The lifting stroke, accordingly, is used in ascents.

Under each leg (simultaneous one-step move)

Through the leg (simultaneous two-step move)

Lifting stroke

Correct position of arms and legs

The poles should be parallel to each other and approximately shoulder width apart. There is no need to spread them wide apart or, conversely, press them together. Important: the stick must stand at an acute angle relative to the ground. The main thing is that the sticks do not spread to the sides when a person brings his hands to the middle, and do not “fly” back away from the body - they run parallel along the thigh and go back. Much depends on the length of the poles, but in any case they should not rise above eye level. At the same time, the hand goes back until the hand is completely relaxed and open. The hand must open up so that the brain receives a signal about the need to relax the limb. There are two phases in the “skate”: the rest phase and the work phase - first there is an inert strong repulsion, and then rest.

As for the legs: the main thing in the “skate” is to remember the spring. You should never just stand on your foot - first you need to squat, straighten up and then push off. You cannot fix your legs and go - they must always be in use. Keep track of the length of the rental - the longer you can ride, the better. But keep in mind: too long a ride is also not good. It is best to always maintain the same speed. If during one slide the speed begins to decrease, this is incorrect. Try not to let this happen.

Lead-up exercises

All of these exercises will help improve your skills for each of the three options. The main thing in the skate is the transfer of body weight. If you learn to correctly transfer your weight from one leg to the other, and not keep it in the middle, you will move inertly, that is, you will actually move only due to the shift of body weight.

Exercise No. 1. “Floating” skier

This exercise helps you learn how to properly shift your body weight and move. Sometimes, when we shift our body weight, we place our skis not wide enough or, conversely, too narrow. When we stretch our arms forward and spread them, we set the correct direction of movement. This exercise - and all subsequent ones - also teaches you to maintain balance and be in balance, and also helps to increase the length of the skate.

Exercise No. 2. For shoulders

In this exercise, you need to take a stick and place it at eye level - this is necessary to see and understand how the shoulders react. The stick should always be strictly horizontal, parallel to the ground. It should not change the angle, tilt left or right, or, conversely, move back and forth in the projection - all of these are considered errors. The shoulders should always be directed forward with a slight turn to the leg, on which we try to transfer the body weight.

Exercise No. 3. “Half-horse”

In this exercise, one ski should stand in the track, and the second should push to the side. The “half skate” is one of the main exercises for teaching beginners - when a person focuses on only one side, it is easier for him to remember the movements. The main thing to understand during this exercise is that there is a supporting leg, which is in the ski track, and a pushing leg, with which we push off. On the supporting leg we do a “half squat”, at this moment the pushing leg pushes to the side. But in order to correctly perform this push-off, it is necessary to initially move the pushing leg half a foot ahead of the supporting leg. Here you can help yourself with your back and arms.

Exercise No. 4

In this exercise, you must first push off, and then put the skis parallel, and not separate them, as is necessary. This will allow you to completely shift your body weight - in this position it will only be on one leg, otherwise it will not be possible to slide.

To perform this exercise, you need to be patient and try to concentrate not on speed, but on the correct technique - push off, place two skis in parallel, when you feel that the body weight is moving to the other side, quickly turn the skis and switch to the other leg.

Basic mistakes of newbies

Beginners usually make two mistakes:

• The first is to keep your body weight in the middle. It is difficult for beginners to transfer their body weight from their right leg to their left; they keep it in the middle - this is the safest body position. The fourth exercise will help correct this mistake - during its execution it is impossible to avoid transferring weight, otherwise the person will simply fall. If the weight is transferred correctly, the skier will be able to stand on the ski and roll as much as he needs. When the body weight is in the middle, a person tries to find a fulcrum, that is, he does not stand on the ski, but tries to move away from it to the right and left. When a person can fully stand on a ski and ski, the body weight remains where it should be.
• The second is that the knees do not bend. To correct this mistake, you just need to constantly think about your knees, remember that there should be no static tension, there should be dynamics.

How to properly lubricate skis

For skating skis, only gliding waxes are used. Different paraffin, depending on the weather, is applied with an iron. But it’s easier to take the skis to a specialist than to do the lubrication yourself - for this you will need a lot of equipment: a table, a special machine for clamping skis, a whole series of paraffins, an iron, two scrapers (one for the groove, the other for the full surface) and at least two brushes (one metal, the second with nylon or slightly softer bristles). How often you need to lubricate your skis depends on the quality of the snow. The harder and frostier the snow, the more often you should “wax” your skis. On average, one lubricant is enough for 50-70 km.

Skating is one of the existing cross-country skiing techniques. Initially, it was used in running when cornering or climbing mountains, but soon the technique began to be used to teach skiers the classic move.

Features of skating

The technique of skating on skis appeared relatively recently. It is characterized by the active participation of the legs, which makes it different from classic running. The skier must push off from the surface at a certain angle relative to the direction of movement. Outwardly, this method is similar to ice skating, which is how the technique got its name. Depending on the level of training of the skier, the characteristics of the route and other factors, the skating stroke may be different.

The emergence of the skating method is associated with progress in the field of creating equipment for skiers. More modern skis, boots and their bindings began to appear, thanks to which athletes received reliable lateral support on their feet. This contributed to the emergence of a fundamentally new way of skiing, in which the legs began to become more active, and the arms were slightly relieved. Although it’s also not difficult - you can read more about this on our portal.

Skating technique

Next, we’ll figure out how a beginner can learn to skate. First of all, the main rule is that skiers starting to skate do not need to throw their poles far forward when moving uphill. At first, you need ski poles not only for pushing, but also for maintaining balance and moving your body weight on them. You must control the movement of the ankle joint in relation to the body. When moving with the skating method, the body body should be in front of the legs.

Take the starting position by bringing the back ends of your skis together and spreading your toes. The angle between the skis is no more than 60 degrees (otherwise, movement will be difficult and uncomfortable).

The basis of the skating technique on cross-country skis is the correct and powerful push. With its help, you will give your body movement, and your muscles will rest at this moment.

To properly make a strong push, the sticks should be put forward, but not very far, and pushed off with them. Along with this movement, you need to push off with your foot. The push should be made not with the tip of the ski, but with the entire base. To do this, you should transfer your body weight to one leg and push off with the other. Move your body forward slightly and do not lose your balance. After pushing the stick, press it against your elbows so that they do not interfere with the inertial movement forward.

After a powerful and technical push, you will drive forward for a few seconds, and when you notice a decrease in speed, repeat the push with the other leg. The more often you make pushing movements, the higher your speed will be.

Useful exercises for skiers

Many people who start skating find out that their muscles are too weak, or they do not know how to maintain balance. Don't be upset - everything can be corrected with simple exercises, which we will tell you about below. Pay attention to the photos to help you improve your technique.

To train your balance, you can spin a hoop on one leg or do the so-called swallow. Over time, a regular hoop can be replaced with a heavier hula hoop.

A useful exercise for mastering the technique of skating on skis is lateral jumps on your feet. You need to imagine a line on the floor and start jumping over it: forward, left, and then right, moving in a zigzag.

Jumping from one leg to the other with a side push can help you learn how to skate. It is better to perform the exercise on grass, which simulates skiing on snow.

If you have poor coordination, that is, you cannot move your legs and arms in a coordinated manner, start doing exercises to imitate movements: jumping, stepping, pushing and sliding.

Finally, we want to give you some tips on learning to skate on skis:

1. High and fairly tough boots will allow you to protect yourself from damage and injury.
2. Don’t overestimate your capabilities and start riding on flat surfaces first and don’t rush down big slopes.
3. Balance plays an important role in skating technique, so perform the above exercises regularly.
4. Don't be afraid to start practicing all the movements. After a few turns and small descents, you will realize that skating is not that difficult.

Be sure to watch the video on teaching skiing technique, which is presented in this article.

Skating technique is never ideal, because each person has their own body structure. All the great skiers and biathletes had their own skating technique - remember the technique of Bjoerndalen, Legkov, Northuga, Domracheva, Colony, Fourcade. Be prepared that every skier and coach you know will have their own point of view on technique. All advice needs to be comprehended and applied taking into account your own characteristics, and not break yourself in order to follow the recommendations. Therefore, do not pay attention to any subtleties, grasp the general principle of movements and you will succeed.

In this article, we tried to collect the best video lessons for self-learning skating techniques. We looked at the types of skating moves, the main mistakes and exercises to correct them.

Skating technique. Source: sportalpen.com

Types of skating moves, requirements, main mistakes

There are 3 types of skating skiing:

• Lifting skating

What do you need to master skating technique?

• Prepared back and abdominal muscles, strong arms and legs.
• General endurance.
• Equipment: skate skis of the correct weight, skate boots and poles. It will be much more difficult on classic, combined or soft skate skis.

Basic mistakes in skating technique:

• Center of gravity between skis - you need to learn how to transfer body weight from one ski to another
• Rocking the body - the torso should connect the movements of the arms and legs into one whole, and not bend under load
• Raising the legs high - the root of the error lies in the transfer of the center of gravity and the work of the knees
• Podsed - the reason is the same
• Skating on straight legs - the knees must constantly work like a spring, can be eliminated by skating without poles

Lead-up exercises for skating moves

Master class by Anton Shipulin on training skiers without practicing on the snow. Useful exercises for beginners and advanced skiers.

Techniques and types of skating moves: video

We took examples of skating techniques from the ski school of Simon Fourcade, a famous biathlete of the French national team, brother of Martin Fourcade.

Simultaneous one-step skating move - skate for each step

Points worth paying attention to:

• The weight of the body is completely transferred from one leg to the other, and does not walk in the middle.
• The foot is placed exactly under the center of gravity.
• The carried ski is placed on the snow only after pushing off with poles, and not simultaneously with them. The hands must pass the line of the pelvis, after which the weight is transferred to the other ski.
• Push-off with sticks using the back and abdominal muscles, and not just the arms.

Simultaneous two-step skating move - skating every other step

Suitable for use on plains and gentle slopes. Allows you to maintain high speed and save energy.

Basic moments:

• The shoulders and pelvis do not turn, look straight and are parallel to each other.
• In the push-off phase with poles, the body weight is transferred to the other ski only after the hands pass the pelvic line.
• Pushing off with the second leg occurs while moving the poles forward.

Lifting skating version

It is used on climbs, where moving with a simultaneous one-step move is too energy-consuming. High-level skiers use this move only on steep climbs.

Basic moments:

• The first push-off with sticks occurs together with the push-off with the foot. Pushing off with the second leg - while moving the poles forward.
• The shoulders should not rotate - the body looks straight.

Skating for steep climbs

One of the variants of the lifting skating stroke, similar to the variable classic stroke. Amateurs use it on very steep climbs, professionals almost never use it. The exception is the final climb to the Tour de ski, where even professional skiers in some places walked with alternating skating speeds.

Exercises for mastering skating techniques

In this section we have collected video lessons for learning to skate. These are mainly exercises for beginners, but experienced skiers will also find something useful for themselves.

Exercise for setting the correct push-off vector with your legs

One of the first exercises that beginners should master. You need to push not to the side, but in the direction of movement. This exercise on the ski track will allow you to better feel the direction of take-off in the skating stroke. Checking for correctness is very simple - if you push incorrectly, you won’t get anywhere.

Exercise for shifting the center of gravity and proper footwork

Ski poles are held at shoulder level parallel to the ground. They serve as a guide to the correct functioning of the body - there should be no swaying or turning. During rental, try to parallelize the skis - this will help you better feel the balance.

Skate lift: exercises for beginners

Training video from the XC Ski Academy channel.

1. 00:35 First, try just pushing the skis without transferring your body weight. The center of gravity remains between the skis.
2. 2:15 Now you can learn to transfer your body weight from one ski to another.
3. 3:00 Body position relative to the lifting angle and exercise to find the correct body position.
4. 5:15 Connecting sticks. In the lifting skating stroke, the main load is on one hand. At the same time, the second hand creates additional support for the body from twisting and pushes.

Analysis of lifting technology from Sakte&Classic.

Skating without poles

A detailed explanation and several summary exercises from the author of the Skate&classic channel.

Detailed analysis of simultaneous single-shape skating

A detailed analysis of the technique with an explanation of why you need to do it this way and not otherwise. Features of technique and frequency of movements in different situations. Exercises to master the technique.

Exercises for Beginners

Basic mistakes in technique and exercises to correct them.

About turning the body in a skating stroke

Video for those who have already learned the basics of skating. If you have not yet mastered the transfer of the center of gravity and the work of your hands, it is too early to watch this video.

Skating on a hard track

A detailed explanation of the technique of skating on a hard track: why there is no stability, why the skis slip and how to avoid it.

Play sports, move and travel! If you find a mistake or want to discuss the article, write in the comments. We are always happy to communicate. 🙂

They have been around for centuries and their technology is constantly evolving in different categories. The most common is classical skating, in which the legs move parallel to each other. However, the most intense and fastest way to ski is skating.

Specifics of this technique

If you want to understand how to learn to skate ski, then keep in mind the idea that in doing so you need to literally push yourself forward by pressing one leg outward diagonally. Then do the same with the other ski. This method simulates the movement of ice skates. The heel is free from the fastening, which allows you to move the ski forward.

In the picture you see two athletes using two different styles. On the left is a classic move on a paved ski track, on the right is a skating move on a groomed track.

The importance of choosing the right equipment

In order to understand how to learn to skate ski, one important technical issue must be resolved. First you need to purchase the right equipment. as a rule, shorter than classic ones, and are characterized by the absence of specific rifling on the reverse side. Grooving is designed to keep the skier from sliding backwards and while carrying weight, but skate skis simply won't function properly with rifling. However, as with applying any sticky wax. On such skis, slip wax is applied to the entire surface so that they glide much faster than classic ones. In addition, their length depends on the weight of the athlete.

Skating is an extremely strenuous physical activity. All muscle groups of the body are involved. requires the ability to balance on one leg, therefore easier for those with good athletic training or skiing experience.

But what should those who stubbornly skipped winter physical education lessons at school do and did not learn to determine the difference between classic and skating?

Study! Cast aside all doubts!

So, how to learn to skate ski? Is it possible to do this without a professional trainer, say, at home?

Answer: definitely yes!

You just need to work out three points:

1. Set aside time for classes.

It is enough to devote the New Year holidays to this to understand how to learn to skate ski in a week.

If we consider ordinary everyday life, it is advisable to allocate two times a week, for example, in the evening after work. There is a plus here for those who are somewhat embarrassed to train in front of other skiers. Although it is better to immediately cast aside all doubts and concentrate only on your sporting achievements. It is also logical to devote two days off to training.

2. Provide yourself with the correct skis that meet the requirements of skating.

Their characteristics have been described above. How to learn to skate ski? To achieve this goal, it is not necessary to go to the store and immediately buy expensive equipment. You can use rental services. Or purchase used equipment. Once you master the technique, get a taste for skating, and understand your preferences, then it makes sense to go shopping for shiny new skis.

Make sure the course you will be on is well prepared. This means that it is cleared of snow. If the condition of the track is poor, it will take a very long time to achieve results, which means your motivation will suffer. It is logical to train in the same place where athletes do it. At the same time, looking at them, you can get a couple of ideas on how to learn to ski quickly.

3. Follow the instructions below.

This article does not pretend to be a scientific presentation of skating techniques. It offers simple, usable instructions in terms your friend would operate with.

Human instruction for beginner skiers

Many people ask how to learn. Skating skiing is not difficult. Before moving on to the description, it should be noted that it is better to leave it aside during training. At first, it is very important to find body balance when moving in an unfamiliar way. And sticks will only get in the way here.

Leaving your arms free, relax your shoulders and you will feel them begin to move on their own to help you roll forward. In a word, trust your body.

Then you need to choose a flat area for training. You don't need a 5 km track, pick a snow-cleared surface about half the size of a standard school stadium. This is where you will practice the movements below.

A simple diagram explaining the mechanical aspect of skating

The photo above shows that both legs simultaneously perform different functions. This is the main focus. While one leg pushes off the surface (as a rule, the inner part of the foot is more actively involved in this process), the second takes advantage of the moment and slides along the snow. We resolutely transfer all our weight, diligently accumulated at the work table, to the limb that is sliding. Please note that these movements are performed not in parallel, but diagonally!

Let's say you shift your body weight to the left, push off with your right foot and slide on your left. Try to slide as long as possible. For what? In order to have time to rest before the next push with the left leg. Do the exercises slowly and smoothly at first. When you learn well, then you will move on to working on developing speed. So, we push off with our left ski, transferring our weight to the right, and slide with our right. Thus, we alternate pushes with the left and the right foot. Reminds me of ice skating, doesn't it?

Please note that the leg on which we slide is slightly bent at the knee. Think of it as a spring that holds your weight.

Practice at home!

If you have problems maintaining balance, then in order to better understand how to learn to skate ski, you can practice standing on one leg at a time at home. 12 seconds for each with a change, 4 sets in total.

In addition, it will not be amiss to watch the competitions of professional athletes, for example, in biathlon races, you can even watch them on TV. This makes it much easier to absorb visual information about how it should look and then understand what exactly is required of you.

The main thing is to believe in yourself and give your body time to master new movements, and then everything will definitely work out. And next year you yourself will be explaining to your friends how to learn to skate ski.

Another article by Øyvind Sandbakk, trening.no expert about technology. This time it's a skating move.
The article is not as detailed and developed as about classical moves, but nevertheless..

Skating is becoming increasingly popular ( published 12/30/2012:)) - in this style you don’t need to bother with grip lubrication; with some skill you can “dance” on the snow easily and rhythmically. There are several types of skating:
- mountain walking (padling - rowing) is used for ascents
- simultaneous one-step move (OOH), also known as “under each leg” (dobbeldans - double dance), on flat areas and gentle inclines
- simultaneous two-step move (ODH, enkeldans - simple dance) - on flat areas
- walking without poles - on descents.
The basic principles of the technique are the same in all varieties:

Effort, relaxation and rhythm

One of the most important requirements for marathon runners is that the muscles must work with sufficient blood supply. It is important to be able to alternate tension with relaxation. Therefore, you should use a technique that allows you to relax the muscles to the required extent in each cycle. The force must be generated in large and strong muscle groups and transmitted further - this can be called a central movement. In the upper body, movement begins in the muscles of the shoulder girdle. In the legs - in the gluteal muscles and thighs. Good synchronization of tension in the upper body and legs leads to a longer relaxation phase and better blood flow.
With the correct technique, you feel how the force is transmitted through the body, “gets into the push” and the body moves forward as a result of the coordinated work of the torso and legs. When this coordination is optimal, we experience what is called "good rhythm." You must learn to feel this moment - then you can become your own technique coach.

Footwork

The skating legwork consists of a gliding phase, a pre-propulsion phase in which the center of gravity is lowered into the pushing position, a push phase in which the forward force is generated by the sliding stop, and a pendulum phase which transitions into the next gliding phase.

During the sliding phase, you need to maintain balance on one ski, while the muscles are relaxed and receive good blood supply. The nose, knee and toe of the foot should be on the same vertical line.

Preparation for the push is carried out in accordance with the sliding conditions and terrain. On a gentle ascent, you have enough time to bend your supporting leg significantly at the knee before pushing off. On steep climbs you will have to push with a straighter leg. When you bend your leg elastically, you store energy for the push. In other words, first a sort of “slingshot” is charged, then this energy is transferred to the extensor muscles, which then generate the pushing force.

The push begins when the center of gravity is above the pushing leg and slightly shifted back. At the moment the push begins, the push leg should be maximally loaded. The push is directed perpendicular to the ski as it slides forward. A typical mistake is extension of the knee or ankle joint too early. A position with good balance on the ski at the start of the push is usually called a good "base position".

It is useful to feel the moment of the push and determine which point of the foot you produce maximum pressure. You need to choose a position in which the push can be performed as powerfully as possible. The push should end with force from the forefoot.

After completing the push, a pendulum movement of the leg is performed with almost full extension in the hip, knee and ankle joints. Next, the leg is actively moved forward. It is important to carry out the leg returning after the push early. It is also important that during the rest phase the skier is in a high stance with relatively straight legs - in this case, the conditions for the muscles are better and it is easier to breathe.

Torso work

The poles set the rhythm of the movement as a whole. The work of the torso is also reflected in the work of the legs.
Speed ​​is ensured not only by muscle strength, but also by the weight of the body, which turns ("falls") on the sticks. To avoid bending in the lower back, you need to lower your torso simultaneously with flexion of the ankle and hip joint, the abdominal muscles should stabilize the pelvis at the moment of placing the poles. The poles are often placed slightly forward, this gives better balance.

The elbows should move forward so that the strong muscles of the shoulder girdle are used. During the entire push with sticks, the abdominal muscles must be tense to ensure a stabilizing effect. The push with sticks is completed until the press relaxes and the center of gravity of the body moves back.

After completing the push with sticks, the hip joint extends, the body moves forward and upward, simultaneously with the push with the leg and the pendulum movement (with the other leg). This “cocking” of the torso spring begins before the abdominal muscles relax. Use the "catapult effect"!

The arms are brought forward with “low” shoulders. The active pendulum extension ("swing") of the arms creates a large impulse relative to the support and promotes blood supply to the arms. Actively moving the shoulders forward also causes the opposite hip to move forward and improves weight transfer.

A “proud” position of the body with the chest pushed forward and the gaze directed high ahead distinguishes good skaters.

Coherence of movements and "shifting gears"
In good riders we can see consistency in the movements of the upper body and legs. The ankle, knee and hip joints flex and extend approximately simultaneously throughout the entire cycle.
You must be able to “change gears” depending on the speed and terrain. The speed and step of arm and leg movements and weight transfer must correspond to the speed of the body returning to the “main position” before the next push. On steep climbs, the frequency of movements increases and their stride decreases. The steeper the climb, the faster the speed is lost and the next push is required to maintain it.

Varieties of skating

Mountain passage

In a mountain walk, there is a main side, on which the pole works synchronously with the legs, and a free side. On the free side, the push is performed only with the leg. The stick on the main side is placed vertically, on the other - with a slight slope. You need to try to put pressure on both sticks. The ability to change the main side gives a big advantage.
In a mountain move, rapid weight transfer and a quick transition to the correct starting position to begin the push are important. The angle of flexion at the ankle is quite large and must constantly adapt to the terrain. The pushing leg should be in line with the body. The pelvis should rotate from push to push, but excessive rotation should be avoided, as this takes away strength - this can be prevented by tensing the abs.
There is a jumping version of the mountain move, which is used for starting, accelerating along the distance, and overcoming short steep climbs. Movements are performed with high frequency, jumping from push to push. The pushes with sticks are short, the hands do not go behind the pelvis. “Swinging” the stick sets the movement and increases the force of the push.

Simultaneous one-step move

OOX is an effective technique on flat areas and gentle slopes. The push with sticks is performed for each push with the leg. The push with sticks is short and ends immediately after passing the hands past the pelvis. Preparation of the kick is very important; it is carried out simultaneously with the push with sticks. The free leg is brought forward quickly and actively. This provides a good kicking position, with the free ski shooting forward at high speed.
Good balance in the sliding phase and stability ( through voltage) the press and back in the push phase are important points in the correct OOX technique. The technique involves full balance on one ski for a relatively long time. Poor balance leads to knees falling inward and skis ending early.
OOX is most often used in spurt. In this case, the frequency of movements is high, but does not lead to stress ( relaxation phase present). The upper body and legs must work especially coordinated.

Simultaneous two-step move

ODH is used mainly on flat areas and gentle slopes, sometimes, with a slight correction, on gentle climbs.
In ODH, a push with sticks is performed for every second push with the foot. The push with sticks is performed at the end of the sliding phase on the “main” leg simultaneously with the push with this leg. The sliding phase on the main leg is usually longer than on the other leg, also called the free leg. On the main leg, the force of pushing with sticks is added to its force when pushing. The free leg push is performed relatively quickly and straight.

A relatively high position of the body, it is stable, fairly large angles of flexion in the knee and ankle joints when pushing with the foot are signs of good technique. The rhythm and speed of arm movement, footwork - all this is very important in this technique. You must "dance" rhythmically and effectively.