Timing and Coordination Flashcards
Side slipping 180 jumps
Sideslip on moderate terrain on the heel edge. With weight over both feet flex lower joints and extend to hop.during hop body should rotate as one, turning the board 180 degrees. Students should land on toe edge facing up hill with their weight evenly over both feet.
Repeat to return to heel edge.
Riders should feel the importance of alignment and balanced body position.
Flatland manoeuvres / butters
On flat groomed terrain
Balance over nose or tail of the snowboard.
Add rotation or edging to challenge.
Sliding 360’s on snow
On mellow terrain, centred body position. By turning head shoulders and hips have them begin to turn.
Continue past 180 degrees, keep balanced body position and look through the rotation with their eyes.
Can be performed in both directions.
Switch riding
On terrain suitable to ability have students link turns in opposite direction to their natural stance.
Toe to toe / heel to heel
To enhance balance have students ride and complete only toe side turns.
Begin with regular toe side turn, in natural direction. In the traverse, before edge change, have students complete a sliding frontside 180 ( rotating nose of board downhill) then complete a switch traverse on toe followed by a frontside 180.
For heel side, heel side traverse followed by a backside 180.
To extend exercise use hop or Ollie 180 instead of sliding 180.
Garland / chicken turns / fall- line pivot
Side slide on either edge, shift pressure slightly over lead foot to establish slight change in direction. To intimate pivot turn head shoulders and hips down hill - board will move down fall line. Then rotate away from the fall line and back to starting position.
No edge change. Practice multiple times on both edges
Fish turns / roller coasters turns
Analogy - a fish tail follows the head as a fish swims or roller coaster car the last follows the path of the first.
Get students to recreate this feeling by progressively steering with the front foot, followed by the back foot , in a variety of turns.
Rail to rail (carving)
On mellow terrain, begin to straight run. Roll on to toe edge, establishing a carved turn and roll onto heel edge, carving again.
Terrain should be flat enough that speed control isn’t difficult. Not completing full turns - just rolling or steering onto edge for a brief period.
Challenge students to feel knees and feet directing the snowboard onto edge or increase pace of edge changes.
Hop carved turns
Have students complete a series of side cut turns. During the edge change phase of the turn have them hop slightly off of both feet at the end of the turn and end on new edge.
The edge change takes place in the air and students must find pencil line carve immediately on landing.
Spray the trees
To increase the amount of edging students are applying, have them attempt to spray snow to the sides of the run (trees), while riding.
Ollies / Nollies
Flat terrain practice stationary.
Shift weight to nose or tail of the board while flexing lower joints. In an explosive motion, extend off nose or tail into the air.
Retract both legs into the air and slightly extend to land, landing equally on both feet.
Small straight airs
Ride over undulating terrain, and experiment with rapid extension at the top of bumps or rolls in terrain. The extension should be timed with the natural up weighting of riding over a bump to allow the snowboard to leave the snow.
Landing with soft legs, flexing the hips, knees and ankles to absorb the landing.
Static down un weighting
Used to illustrate the concept of down un weighting. On flat terrain, with the front foot attached to the snowboard only, assume a flexed, low position with back foot on the board between the bindings. Extend and project the body slightly toward toe edge. Move back foot out to support start to move back towards the snowboard by flexing the legs and retracting the legs under the body. Foot back on snowboard and extend the other way, towards heel.
Feel the concept of unweighting by “pulling” the board off the snow in conjunction with the edge change. Feel the pressure between the snowboard base and the snow increase as they extend away from the board.
Counting singing, gates, pylons
Set a rhythmical pattern for riders to follow to develop symmetry between turns
Follow cam run
In terrain park, pair up, leader setting the course and trailing rider follow
