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CSIA 技术体系介绍(之一)
说明： 这是一点CSIA手册基础技术部分的翻译，包括部分的技术信息和教学方法。主要以介绍技术理念以及思路为主。 论坛版本的视觉效果欠佳，这里是百度网盘的PDF文件版本：点我
一、 五大技能
▲1. Stance and Balance 姿态与平衡 I.定义 Stance is the body alignment of the skier. Agood stance is stable, yet mobile, and lets the skier make balance adjustments.
姿态是滑雪者的身体各部位的联络方式。好的姿态应是既稳定，又灵活的，使滑雪者可以调整平衡。
Balance is the skier’s use of the neuromuscularsystem to keep from falling down. Optimal balanceuses the least amount of movement and muscular effort to align the COM and BOS, supporting the skier and the forces ofthe turns. Stance and balance are the foundation for the application of the other skills.
平衡时滑雪者利用神经肌肉系统保持不摔倒的能力。理想的平衡需要尽可能少的动作和肌肉发力，而使重心跟支持面相连接，以在转弯中受力。姿态与平衡是其他所有技能的基础。 II.细节 Stance variations 姿态变化
When working with stance it is important to accommodateindividual body types. The width of hipsor being naturally knock-kneed or bow-legged will affect the stance ofindividual skiers. Ski bootchoice and alignment also affect stance. The goal is to create the most mobileand natural stance possible forany given skier. 在提高姿态技能时一定要随个体差异而调整。胯的宽度、天然的内八腿、弓形腿会影响自然站姿。滑雪鞋的选择以及设置也会影响站姿。综合来讲，我们需要的是寻找任何人最灵活、最自然的姿态。
Stance and stability姿态与稳定性
Width of stance varies with speed and snowconditions. Hard snow and higher speeds require the stability that comes from a widerstance. Similarly, beginners will benefit from a broader base of support. In softer snow, a narrowerplatform may be easier to control. In situations requiring quickness such as bumps and brokensnow a narrower stance may also be of benefit.
站姿的宽度会随速度和雪况而改变。硬雪、高速下稳定性源于宽站姿。根据类似的道理，初学者会从较宽的支持面中收益。软些的雪中，用窄一些的平台也许会更容易控制。在追求灵敏的状况下，例如烂雪和雪包里，窄些的站姿同样会有益处。
Balance as a dynamic process平衡是个动态过程
Balance is not a static position but a continualseries of adjustments to external stimuli. This is especially true in skiing where theforces trying to throw the skier out of balance are strong and varied. To “stay in balance”, the bodyreacts to the sensory feedback it receives from the inner ear, visual cues and the sensation ofpressure distribution under the feet. Muscular activity keeps the skeleton upright and the COM overthe BOS.平衡并非是个静态姿势，而是一系列应对外界变化所做出的连续调整。在受力较强，变化较多，倾向于破坏滑雪者平衡时尤其如此。为“保持平衡”，身体会从内耳、视觉、以及压力等感官感受中做出反应。肌肉动作使得骨骼正直，使重心置于支持面之上。 Balancemovements function in all directions: fore-aft,side to side, up and down, and rotationally. Beginner and intermediate skierstend to “think out” their balancereactions, while advanced skiers and experts acquire automatic reactions that involve only the muscles needed.Experts also anticipate possible imbalance, drawing on experience to adjust to changes insnow and terrain in advance. This makes balance less reactive, making the expert more precise andefficient. 平衡动作用于各个方向：前后、两侧、上下、以及旋转轴上。 初级到中级滑雪者倾向于有意识地“想到”平衡反应，而高级到专家级滑雪者会有精确到相关肌肉的自动反应能力。专家级滑雪者亦可以预测不平衡的可能性，引用经验以提前做出反应，应对雪况和地形的变化。从而平衡变得更自然，专家级滑雪会因此更精确、更高效。
2. Timing and Coordination 时机与协调 I.定义 Timing is the skier’s ability to choose and use an action atthe appropriate moment. Turn type, terrainand snow conditions all affect a skier’s timing decisions.
时机是滑雪者对动作恰当时间的掌握。转弯形态、地形、雪况都会影响时机。 。
Coordination is the skier’s ability to blendmotor skills into a common movement. It is
determined largely by a skier’s natural athleticskills, physical experience and sport specific training. Timing and coordination aregrouped together, and also considered a foundation skill, as they determine the successfulapplication of other skills. 协调指滑雪者融合运动技能于普通动作之中的能力。这也是很大程度上由滑雪者的天然运动能力，身体经验，以及训练决定的。时机与平衡相辅相成。由于二者共同决定其他技能执行的成功与否，所以被认定为一个基本技能 II. 细节 Timing as decision making时机便是决策
Timing is the skiers’ interaction with theirenvironment as they learn to interpret situations and apply skills in the right blend andsequence. In any situation, the skier adjusts the timing of their movements for the desired result. Thisaspect of skiing is developed through free skiing and guided mileage.
时机是滑雪者在不同环境下，将拥有的技能融为一体，有序执行时，与周围环境的互动。无论何种情况，滑雪者会为达到理想结果而调整动作的时机。滑雪的这一方面是通过自由滑行和益导雪时（guided mileage）提高的。
Coordination of movements动作的协调
Spatial awareness and motor skills are the toolsfor balance, and skiers coordinate their
movements to control their motion down theslope. Natural athletic ability determines much of a skier’s coordination but it can bedeveloped at any level. Developing muscular and sensory response lets a skier react preciselyand quickly. Warming up, varied skill progressions and repetition of key movements will helpdevelop coordination.
平衡可以通过空间认知力以及运动机能实现，滑雪者调整其动作，从而控制滑下过程的运动状态。天生的运动素养决定滑雪者的协调能力，但无论水平如何都可后天发展。培养肌肉及感官感应使滑雪者可以精确、快速地做出反应。热身、各类技能提高以及关键动作的重复都可以辅助培养协调能力。
Timingand Coordination for development levels不同级别的的差异
At a beginner level timing and coordinationmeans developing mobility, and rhythm through serpentineturns. With more speed the challenge is changing both edges simultaneously, and developing a range of movement forbetter edging and pressure control. With mileage the motor responses are quicker and moreinstinctive and the task is refining the sensory skills and decision making. At any level timing andcoordination determines the successful application of the other skills.
对于初学者，时机与协调意味着灵活性的提高。在蛇形弯中锻炼节奏。 随着速度的增加，难点变为同时换刃，以及锻炼立刃、压力控制的相关动作。 随雪时的增加，身体反应会更迅速、更自发。并可促进感官技能，决策能力的提升。无论身在哪个水平等级，时机与协调都是成功应用其他技能的先决条件。 3. Pivoting 轴转 I.定义 Pivoting is the ability to utilize the legs and feet to helpguide the skis in a specific direction. Whetherthe turns are carved or skidded, the lower body leads the turning effort. 轴转是应用腿部和脚部，引导雪板至指定方向的能力。无论一个弯是卡是搓，转弯发力都源于下身。 II.细节 Pivoting and direction change轴转与方向变化
With the upper body facing the direction oftravel, turning the legs in the hip sockets creates a steering angle. This, combined withski sidecut, deflects the skier in their arc. Pivoting is seen in the relationship between the upper andlower body.
上身面朝移动方向的同时，在髋部旋转双腿会形成雪板迎角（转向角）。配合雪板自身的侧切形状（三围），滑雪者在弯弧中的轨迹会随之改变。轴转体现在上下身关系中。
Pivoting and balance轴转与平衡
The ability to guide the skis on their pathwithout relying on hip or upper body rotation will help a skier maintain balance by keepingthe body over the outside ski. From the hips down there is less mass than in the torso, sochanging direction with the lower body is quicker and lets the COM move in a smoother trajectory.
在不借助髋部或上身的转动下，引导雪板改变轨迹的能力可以帮助滑雪者保持平衡，并使身体置于外板之上。髋部之下的质量小于躯干，因此利用下身转弯更快速，并使重心轨迹平滑。
Pivoting and edging轴转与立刃
Upper/lower body separation enables a skier tobalance on their edges through angulation. Turningthe femur in the hip socket allows the hip joint to be more mobile laterally tothe inside of the turn, helpingto balance on the edges.
上下身分离使得滑雪者可以通过反弓达到刃上平衡。在胯部旋转骨盆使得髋关节在侧方向上更灵活，更易于倾倒于弯内，并协助刃上平衡。
Pivoting and rotation
Turning the hips or the upper body before thelegs at any part of the turn is called rotation. At the top of the arc (phase 2) this could becaused by a rushed weight transfer (timing and pressure control) or an imbalance from phase 1.Through the bottom of the arc (phase 3 into 1) it may be caused by poor steering mechanics or aloss of control of angular momentum.
在转动腿部之前转动胯部，或是上身一概被称为“内旋（顺拧，旋转）”，无论是在弯的哪个阶段。在弯弧顶端（第二阶段），这可能源于过快的重心变换（时机、压力控制），或第一阶段不平衡。在弯底以后（第三到第一阶段）中可能是因为转弯动作不佳或丧失对角动量的控制力。
4. Edging 立刃 I.定义 Edging is the skier’s ability to use acombination of inclination and angulation to control the angle of the skis against the snow andutilize their sidecut properties. Edging lets skiers control direction and/or speed 立刃是滑雪者组合内倾以及反弓，从而控制雪板相对于雪面角度，利用雪板性能的能力。立刃技能使滑雪者得以控制方向、速度。
II.细节 Edging and Direction Change立刃和方向变化
When there is a change of direction, edging isinvolved. Edging provides the grip that counters the force of gravity and centrifugalforce, keeping the skier turning. The degree of edging is determined by how fast the skier isgoing when they turn, and whether they wish to decelerate, maintain speed oraccelerate. Good edge control makes the ski grip but allows maximum gliding for any given directionchange.
当方向发生改变时，一定有立刃的功劳。立刃能提供用以反制重力和离心力的控制力，保持滑雪者转向。立刃的多少取决于滑雪者转弯时的速度，以及对加、减、保持速度的需求。优良的立刃控制使雪板抓雪，同时又不失要向任何方向转向时滑动雪板的能力。
Edging and Pressure Control立刃和压力控制
Turning on an edged ski or skis generates forcesthat give the skier a sensation of weight, or pressure.When the skis are flattening (phase 1) they are releasing their grip and theload against the snow diminishes.When the skis are turned across the line of travel (phase 2, 3) forces build and the COM gets deflected. Edge angleincreases and pressure builds. Bigger forces from higher speeds and steeper terrain placegreater loads on the skier which must be managed. 在立上刃的雪板上转弯使人感受到来自雪板的压力。 当雪板逐渐放平时（第一阶段），板子会释放抓雪状态，朝向雪面的压力也随之减少。 当雪板转向跨越运动轨迹时（即二、三阶段），受力增加，重心轨迹偏转。 立刃角度增加，板压得以建立。 速度以及坡度的增加会产生更大的力量，滑雪者必须抗之以平衡。
Inclination and angulation内倾和反弓
Inclination refers to the line of lateralbalance between the BOS and COM. This degree of lean is what the skier must do to counteractthe forces of the turn, and it changes within each turn in response to speed, external forces andintended path of travel. Too much lean and the skier stands on the inside ski or falls over, andnot enough makes it impossible to maintain the arc of the turn.
内倾指支持面和重心间的侧向平衡线。倾倒的幅度为滑雪者反制转弯受力所需要的幅度，受速度、外力以及方向影响，每个弯皆不相同。倾倒过大会导致滑雪者站在内板上，或干脆向内摔倒。倾倒不够会使滑雪者无法保持弯度。
Angulation is the bending of body segments asthe skier inclines. Controlled by the use of ankles, knees and hips, it keeps the skier inbalance against the edges and lets the skier produce edge angles that are greater than what canbe achieved with inclination alone.
反弓是内倾过程中身体部位的弯曲，受踝、膝、胯控制。反弓使滑雪者在刃上平衡，并产生比仅内倾更大的立刃角度。
Turn Initiation – changing the line of inclination入弯：改变内倾线路
While balanced on an arc, the COM is inclined tothe inside of the BOS. To change direction, the skier must change this line of inclination,putting the COM to the inside of the new arc. A wedge or stem is a way of placing the BOS tothe outside of the new turn, changing the line of inclination to the new side.
在弯弧中平衡时，重心与支持面的连线会倾斜。为改变方向，滑雪者必须改变这条连线的方向，使重心倒入新的弯弧中。八字或犁式便是将支持面置于新弯弧外侧的一种方式，将内倾线转向新一侧。
In parallel skiing this “toppling” can beachieved by releasing pressure on the outside ski and/or transferring it to the other ski. Thiseffectively shifts the BOS from the downhill ski towards the outside of the new arc, changing the lineof inclination. A smooth release in phase 1 is also a way of getting the COM to the inside ofthe new arc. Most edge changes involve combinations of these elements, and can be passive oractive, simultaneous (parallel) or sequential (wedge), depending on the skills and desires ofthe skier.
平行转弯中，这种“侧倒”效应可以通过释放外板板压 且/或 将压力主动移转而产生。从而有效地将山下板的支持面转移到新外板上，得以改变内倾线路。 在第一阶段平滑地释放也是讲重心转入新弯的一种手段。 大多数换刃方式都是这些因素的组合，或主动或被动，同时（平行）或依次（犁式），根据水平和需要而变化。
5. Pressure Control 压力控制 I.定义 Pressure control is the skier’s ability to loadand unload the skis at the appropriate time by balancing against turning forcesand/or using muscular efforts. It is closely tied to edging and varies with the type of turn andterrain.
压力控制是滑雪者在合理时机，通过平衡转向力 和/或 肌肉发力对雪板加压或减压的能力。与立刃能力密切相关，并随弯型和地形而不同。 II.细节
Pressure control – the sensory skill压力控制是感官技能
Alternating between weightless acceleration andthe heaviness of turning and resisting gravity is part of the allure of skiing. Thedynamics of turning creates loads that the skier manages through good biomechanics and balance, givingthe sensation of pressure and gliding. Terrain and snow conditions also contribute resistanceand acceleration. It is this range of possibilities that skiers learn to anticipate and react to. 在加速时感受到失重，在转弯抵御重力，感到超重都是滑雪乐趣的一部分。 转弯的过程会产生压力，而滑雪者通过出色的生物力学变化和平衡动作得以应对，从中获得压力与滑动的感觉。地形和雪况也都会影响加减速。滑雪者学习预测并应对的正是这种宽泛的可能性。
Controlling snow contact (“up and down”) 控制雪面接触（上下运动）
Movements of flexion (bending the body) andextension (lengthening) act as a suspension
system, and keep the COM on a stable path andthe skis in contact with the snow. These “up and down” movements happen on the line ofinclination, or perpendicular to the edge angle of the skis. The moment of maximuminclination is often when the body is longest, even though the COM is closest to the snow. When theCOM naturally rises as the line of inclination changes between turns, the skier bends tocontrol the amount of rising. As ski reaction and/or terrain difficulties increase these effectsare amplified.
屈曲的动作（身体下压），以及伸展动作能起到悬挂系统的功能，使得重心路径平稳，雪板与雪面保持接触。这类“上下运动”发生在在倾倒线上，即垂直于雪板的立刃角度。最大内倾发生在身体“伸展最开”时，即便此时重心距离雪面最接近。当随着倾倒线随回转变化时，重心自然提升，滑雪者通过下压以控制提升的幅度。当雪板本身或地形的变化使动作更难执行时，这类动作也会加大幅度。
Fore/aft pressure前后压力
Fore-aft mobility takes advantage of ski designand lets the skier adjust quickly to terrain
changes. Today’s skis are designed to be turnedfrom the middle of the sidecut, but the front of the ski must be in contact with thesnow for it to help initiate the arc (phase 2).If pressure is too far forward the COM will start to takeover (rotation). When the amount of resistance the skier encounters increases due to directionchange or snow resistance, the feet will appear to be further ahead relative to the COM. Adjustmentscan be made by moving the BOS, the COM, or both.
前后方向的灵活性利用雪板的设计，并让滑雪者得以快速应对地形变化。今日雪板被设计成以侧切中部为轴转弯，但雪板前部必须与雪面保持接触，从而入弯（第二阶段）。若压力太过靠前，重心便会占据主动（内旋）。当滑雪者遇到的阻力因转弯或雪况变化而阻力增大时，脚部会显得相对于重心更靠前。我们或移动支持面，或重心，或二者皆有，来做出调整。
“Weight”Transfer重心转换
Contemporary skiing is more two-footed than ever.Skis are designed so that both contribute to theturning effort. The turn starts with weight more equally distributed on bothskis (phase 1). As turning forcesbuild (phase 2, 3), the load shifts naturally to the outside ski. Between arcsas the COM crosses over the pathof the BOS, the skis are flattening and the load shifts back to both feet on its way toward the new turningski. This sensation of ‘weight’ or pressure transferring from ski to ski is generally gradualand is timed to cause minimal disruption to the path of the COM and the gliding of the skis.
当代滑雪比任何时代都更注重双脚同步。 滑雪板被设计成双板皆用于转弯。 转弯开始时，双板基本平分于双板（第一阶段）。当转弯产生压力时（第二三阶段），压力逐渐靠近于外板。 在弯弧和重心交叉过支持面时，雪板被放平，压力被释放回双脚，而后靠近与新的主导板。 这种两板之间重力转换或者叫压力转换的感觉通常是渐进的，并应尽量减少对重心轨迹或雪板滑动的突然破坏。 二、 三个基本水平标准
1） Centred and Mobile Stance 姿态居中、灵活
--- 与“姿态与平衡”直接相关。
2） Turning with LowerBody 下身带转
--- 与“轴转”直接相关。
3） Balance on Edges 刃上平衡
--- 与“立刃”直接相关。
Once you have identified which competencies need attention, look at skiingskills to find a solution. For example a skier that is unable to turn with thelower body might simply need to develop pivoting. Alternatively, it could bethe timing and coordination of their movements which inhibits the ability topivot. Similarly, a skier that lacks balance on their edges may have stanceproblems; this could be caused by leaning and twisting the shoulders into thehill. 一旦确定需要留意的“水平标准”，应开始观察滑雪技能，并寻求不足标准的解决方法。比如说一个不能用下身转弯的滑雪者可能仅仅需要培养轴转能力。 或者也有可能是动作的时机与协调妨碍了轴转能力。类似地，缺乏在刃上平衡的滑雪者可能有姿态问题。 这也许源于“倒肩”、“肩膀转动”。
The three basic competencies are an assessment filter that helps identifywhich skill(s) needs developing. In most cases skiing skills work together, anddeveloping one will affect the others. 三个基本水平标准是能帮助分辨欠缺技能的分析过滤机制。大多数情况下滑雪技能属于一体，提高一项也会影响其他项。 三、转弯的三个阶段 Turn phases link movement patterns with specific parts ofthe turn, providing a template for skill assessment and development. They alsohelp in understanding cause and effect, as problems in one part of a turn willhave consequences in other parts. Although sequenced from 1 to 3 for reference,turn phases can be approached in any way that is effective for results. Theultimate goal is linked, fluid skiing. 转弯阶段将动作形式和弯的特定部分相联系起来，形成一个技能评估及提高的模板。同时也能帮助理解因果关系：弯其中一阶段的问题会对其他阶段产生影响。虽然为参考把弯标成了1到3，但只要有成效，无论如何考虑转弯阶段都可以。终极目标是形成连贯、流畅的滑行。
l 阶段1 - diminish edge angle 减小立刃 （收刃） Flattening the skisinitiates a new change of direction. The COM carries momentum into the nextarc. The grip of the skis diminishes and the mass moves across the skis intothe new turn. As the skis flatten, they are easy to redirect. 放平雪板，同时会引发新的方向变化。 重心带动动量进入下一个弯弧。雪板逐渐减少抓雪，而质量跨越雪板进入新弯。雪板放平后，会很容易引导。 l 阶段2 - establish platform and alignment 建立平台和姿态 Without much edge orpressure, the turning of the legs continues. How much the skis are turneddepends on the desired turn shape and whether the desire is to control,maintain, or generate speed. Maintaining momentum and moving forward and insidethe arc, the skier balances on the new edges with natural separation and acentred stance. This anticipates the loads of phase 3. 不需要太大地立刃或压力，腿部将继续转动。雪板转向的多少取决于对弯型的要求，以及对速度的掌控。保持动量不变，并引导动量向前向弧内。滑雪者基于自然地分离和居中站姿在新刃上平衡。随之预估第三阶段的压力。
l 阶段3 - loading and deflection 加压、释放 To complete thedirection change, the angle of the skis increases progressively against thesnow. A strong, stable stance is needed to manage the external forces. Thesteering continues to be led by the lower body. Angulation increases edging andkeeps most of the weight on the outside ski. As the skis bend and the forcesbuild, this energy can be used to generate speed and reaction, dynamicallylinking into the next turn. 为完成方向变化，雪板相对雪面的角度会逐渐增加。为此需要一个强健、稳定的站姿才能掌控外力。转弯继续由下身带动。反弓会增加立刃，并帮助大部分重量压在外板上。 当雪板被压弯，压力建立起来时，这股能量可以用来加快速度或即时做出反应，动态地链接入下一个弯。 Adjusting phases to different types of skiing 根据滑行方式调整各阶段 In steeps and bumps, the timing of the phases willchange. 陡坡、雪包中，各阶段的节奏会有变化。 1. The edge release is quick and often initiated with arelease of pressure. 松刃快，常常会伴随压力释放。 2. Active pivoting of the legs beneath the skier createsquick direction change and upper/lower body separation. 主动将大腿置于身下轴转，形成快速方向变化及上下身分离。 3. Steering is active for control and rebound. Creating arebound can help initiate turns in difficult snow and create rhythm in bumps orsteep terrain. 引转主动，追求控制力和回弹。 建立回弹可以帮助在困难雪况中开启新弯，也可以在陡坡和雪包中形成节奏。 Turn phases also apply at slow speeds. 低速下，转弯分段一样适用。 1. With equal weight on both skis, glide between turns. 双板平均分重，弯间滑动。 2. Create balance over the outside ski through separationand angulation. 用上下身分离和反弓建立外板承重的平衡。 3. Grip with the outside ski creates deflection. 用外板控制，建立方向变化。 四、 四个进阶水平标准
1） MaintainingStrength and Flow 力量持续，动作流畅 l 是否保持强健稳定的姿态？ l 看起来是否强健稳定？ l 弯间过度是否平滑有力？ 2） Arc to Arc 弧间转换 l 线路选择时是否朝前看了？ l 弯间平衡是否被打断？点杖时机合适？ l 对板面与雪面的接触是否掌控？ 3） Loading andDeflection 引导板压（直译：加压与偏折） l 有无节奏和反弹？ l 雪板反应是否受控，受导向？ l 弯型是否可变？ 4） SteeringVersatility 转弯适应能力 l 能否加、减、保持速度？ l 转弯技能是否多样、相融合？ l 转弯是否随地形雪况调整？ 五、高级技术理念 —— Functional Skiing 功能性滑雪 中心理念： Form isdetermined by function， 形态由功能决定。 l All terrain, anyconditions, 全地形，全雪况 l free to choose line andspeed, 自由控制路径与速度 l -with economy of effort 发力高效
技术参考： Open-skilled,decision making sport，: 滑雪是技术开放、有关决策的运动， formis determined by function, 形态由功能决定， BOSis placed between the resultant force and COM, 支持面置于合力跟重心之间， Functionaluse of all joints provides strength and mobility, 合理利用所有关节，带来力量和灵活性， Turningeffort is led by the lower body, 转弯发力来自下身， Edgingprovides grip 立刃产生控制力， anddirectional change is managed through upper and lower body separation andangulation 上下身分离和反弓控制方向变化
感谢同雪瓜瓜提供的大致提纲。
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发表于 2014-11-27 11:01:54
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