Alignment & Stance in High Performance Skiing

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1 Alignment & Stance in High Performance Skiing Ron LeMaster Ron LeMaster

2 What I ve Learned in 10 Years A lot! Good alignment is not well defined Alignment and stance are the subjects of many technical misconceptions A desire to find geometric simplicity in skiing Ron LeMaster

3 What is Alignment? The positions of the skier s body segments in relation to each other and to the forces acting on the skier Ron LeMaster

4 What is Stance? The collective effect of various elements of alignment You can always improve a person s skiing by improving his or her stance Ron LeMaster

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7 Introduction Skis do more of the skiing, and the skier does less Greater forces in the turn More focus on alignment of the body to balance against forces Ron LeMaster

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9 I don t ski like that! Yes you do! You balance against the same forces, they re just not as big (and you re not as strong) Ron LeMaster

10 Alignment is about Balance Each segment of your body has to be balanced on and supported by the segment below Ron LeMaster

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13 Alignment is about Movement You must balance accurately over your skis while your body segments move in relation to each other Ron LeMaster

14 Alignment and Stance The segments of your body must be arranged so that you can effectively perform the movements of skiing to Accurately manipulate your skis Deal with terrain while balancing against the forces of the turn Each element of alignment addresses some element of basic technique or balance Ron LeMaster

15 General Principles Use the upper and lower body independently Use inside and outside legs independently Keep the core stable and supple Use the strongest muscles Ron LeMaster

16 General Principles Boots must be set up for the individual Optimal alignment varies with the individual Ron LeMaster

17 Frame of Reference

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19 Sagittal Plane

20 Technical Misconception Hips must be over the feet Ron LeMaster

21 Center of Gravity over Feet Ron LeMaster

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28 Lower Leg Angle Has critical effect on fore-aft balance while moving up and down Boots allow only small range of motion Ron LeMaster

29 Technical Misconception Boots should be upright Ron LeMaster

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38 Independent Alignment of Legs: Lead Ron LeMaster

39 Technical Misconceptions There is no lead change in modern skiing Parallel alignment Feet and tips Hips Shoulders Ron LeMaster

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46 Lead Results from inclining into the turn Ron LeMaster

47 Hip & Lower Back Posture Ron LeMaster

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52 Torso & Arms

53 Technical Misconception Spine and lower legs should be parallel in the sagittal plane Ron LeMaster

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56 Torso and Arms Shoulder should be ahead of the hips Hands should be ahead of the shoulders Ron LeMaster

57 Shoulders Ahead of Hips Addresses the need to control fore-aft balance with the feet and lower legs Ron LeMaster

58 Frontal Plane

59 Width of Stance

60 Technical Misconception Feet should be hip width apart Ron LeMaster

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66 Width of Stance Must allow for independence of legs Hard snow favors wider stance Powder and crud favor narrower stance Deep moguls favor narrowest stance Ron LeMaster

67 Alignment of the Lower Legs Ron LeMaster

68 Alignment of the Lower Legs Myth: Lower legs should always be parallel Ron LeMaster

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74 Alignment of the Lower Legs Each has its own job to do Some people ski well with their lower legs parallel Some people don t Ron LeMaster

75 Lateral Canting

76 Platform Angle <= 90 deg., ski holds > 90 deg., ski slips Ron LeMaster

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78 Lateral Cant When the following are lined up in the frontal plane CM Head of femur Knee Edge of ski The platform angle must be 90 deg Ron LeMaster

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87 Hips & Shoulders

88 Technical Misconceptions Hips and shoulders should be level Hip angulation is a thing of the past Ron LeMaster

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92 Torso Tips to the Outside To balance the center of mass over the head of the outside femur Progressive articulation through the spine tips the shoulders farther out than the hips Pelvis and spinal column has limited range of motion in this direction Assisted by putting some weight on inside ski Ron LeMaster

93 Transverse Plane

94 Hips & Shoulders: Counter Ron LeMaster

95 Technical Misconception The best skiers don t counter anymore. Everyone should stand square. Ron LeMaster

96 Face the Force

97 Torso Turns to the Outside Most supple posture for hip angulation Folding forward with the torso rather than bending sideways through the spine Enlists the best muscles for supporting the upper body on the femur Progressive articulation through the spine turns the shoulders farther out than the hips Ron LeMaster

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104 Establish Alignment in Transition Ron LeMaster

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107 Wrapping Up

108 Summary Greater forces in the turn Each segment of your body has to be balanced on and supported by the segment below Each element of alignment is a response to some element of basic technique or balance Ron LeMaster

109 Summary Use the strongest muscles Keep the core stable and supple Establish alignment in the transition Don t drink the Kool-Aid! Think anatomically Ron LeMaster

110 Visit Lots of images Articles Presentations Order signed, discounted copies of Ultimate Skiing Ron LeMaster

111 Thank You! William Ron LeMaster Neally