Basic Body Position for Mogul Skiing
Stack: Basic Body alignment with the hips and shoulders stacked over the down hill foot.
Lead Change: When the body is stacked properly over the downhill foot the uphill knee naturally advances forward. The leading knee changes as the weight shifts onto the new downhill ski
Transitions: The weight shifts from down hill ski to the new downhill ski using lead change with out up weighting and down weighting.
Knee Roll: As the weight shifts onto the new ski the knees roll into the angle of the new turn.
Knee Angle: The ski is put on edge with knee angle not hip angle. This allows the knees to bend freely up and down.
Weight Shift: The body should be in a non banked stance. The shoulders should always stay over the downhill ski.
Shin Pressure: Shin pressure should be maintained at all times on the front of the boot.
NonBraced Stance: To increase sensitivity and free range of motion the body should not be bracing against it self in any way.
Center of Mass: The center of mass which is just below the belly button should always be projecting down the hill.
Parallel Shafts: The legs should create parallel shafts under the center of mass with the uphill ski and the down hill ski tracking together.
Opposing Hip Drive: The uphill hip should drive down the fall line.
Turn Placement: Turning happens on the top and backside of the moguls.
Absorption and Extension
Foot Containment: As the knees bend and absorb the feet pull back underneath the center of mass to keep the body stacked properly.
Reverse Bicycle: The motion of foot containment is similar to pedaling a bike backwards
Center of Mass Moving Through: When absorbing and extending the center of mass should always be moving down the fall line.
Punch: The tips of the skis should push powerfully down the backside of each mogul. The legs extend for the next mogul in an aligned position.
Release: The body should be in stacked position when the skis make contact with the face of the mogul so that tension can be released in the legs allowing the knees to absorb the mogul.
Touch: If the body is aligned properly the impact will be very light on the face of the mogul, because the knees will be able to absorb the impact.
Tip Touch: The releasing, absorption process should happen the second the tips make contact with the mogul.
Hip Clearing: The hips and center of mass should always clear the top of the mogul as the tips of the skis punch down the backside of the mogul.
Hip Projection: The hips and center of mass should always be projecting down the fall line.
Passive Active: Ryan Riley is more of a passive style skier. He maintains a good body position and looks very relaxed. Shupletsov was more of an active skier who was able ski with a lot of knee angle and absorption. Shupletsov appeared to actively pull his feet underneath his center of mass.
Anticipation: Setting up the body into a stacked position early in the extension process so that the legs are able to release the second the tip makes contact with the mogul.
Pre Jumping: Prejumping the face of the mogul pumping with heavy contact on the backside. This is a technique to gain speed in the moguls.
Effective Range: The range of motion used when the knees move up and down. The range can be adjusted according to the size of the moguls and the pitch of the terrain.
Approach: Spot the jump early, control speed three bumps early, the last two moguls before the air are key for setting up balance.
Vision: A loose focus should be kept on the jump on the approach and a loose focus should be on the landing and the next three moguls after the take off.
4 Point Take Off: Both poles should touch lightly on top of the jump on take off. This helps square the body to the fall line.
Bink: A light 4 point take off on the jump so that the hands do not fall behind the center of mass.
Take off Extension: The legs should be fully extended on top of the jump.
Shin Pressure: When approaching the transition of the jump the shins should be pressing into the boots with the center of mass stacked over the ball of the foot.
Hips Up: During the take off extension the hips should come all the way up into a symmetrical position.
Symmetry: When executing the tricks in the air the body should stay in a symmetrical position with the shoulders "T'd" off with the rest of the body.
Spotting: When approaching the top of the jump the eyes should spot forward over the jump with a loose focus.
Timing; The take off extension should be timed to give the maximum lift off the top of the jump.
Relaxing into the Center: When landing in the moguls it is important to relax into the center of mass.
Big Air Projection: When executing the take off extension concentrate on projecting the body up into the air.
Upper Body and Vision:
Arm box: The arms should form a box in front of the body with the hands in line with the elbows
Square Shoulders: The shoulders should square up to the fall line.
Down Hill Shoulder Drive: The shoulder over the downhill ski should be driving down onto the downhill ski.
Back Side Pole Plants: The basket of the pole should reach for the downhill side of the mogul in front of you.
Pulling Down the Hill: The pole swing should be early. It is a sensation of being pulled down the fall line with the pole plants.
Suppression: Pulling down with the shoulders. Settling into the center of mass.
Soft Focus: Focusing down the fall line with out spot fixation.
Spot Fixation: Looking at one spot in a mogul line and loosing the flow of motion.
Look 3 Moguls Ahead: Refer to Look 3 Moguls Ahead.
Opposite Hand Drive: The hand that is not planting should be driving down the fall line.
Light Pole Plants: Pole plants should be used as a timing device. They should not be used for balance.
Relaxation: The upper body should be relaxed.
Grip: Pole straps should be wrapped around the hand. The grip on the pole should be light using the wrist to swing the basket of the pole forward.
Flowing Focus: The mental focus in a competition run that enables the mind and body to flow while skiing down the run.
Non-Thinking: Letting thoughts go during a competition run so that the body can ski.
Top to Bottom Focus: Visualizing a run from top to bottom with air. Focusing through mistakes.
Skiing Through Mistakes: Skiing through mistakes in training so those mistakes do not paralyze the focus during competition runs.
Paralysis by Analysis: Focusing on one point during a run and losing the flow.
Self-Talk Key Words: Use one key word to keep the focus flowing.
Visualization: Learn to visualize competition runs from top to bottom. This can take some practice.
Trust Your Stuff: Trust yourself to let go of your thoughts when you are in the competition gate. The thinking is done during training.
Speed Relaxation: The key to going fast is to breathe and relax into the center of mass.