This video tutorial introduces the ‘retraction-extension turn,’ an advanced skiing exercise designed to improve high-performance carving, particularly on steeper slopes. The core principle is a counter-intuitive movement pattern: instead of extending vertically to change edges, you retract (flex) your legs under your body during the transition and then extend them laterally into the new turn. This technique enhances control, allows for higher edge angles, and the movements are also highly beneficial for mogul skiing. The main challenge lies in learning to initiate a turn from a low, compressed stance and timing the extension much later than normal, which is triggered by feeling the new edges grip the snow.
Key Arguments and Learning Progression
The instructor breaks down the complex movement into a series of progressive drills to build the new pattern:
- Low Stance Awareness: The first step is to get comfortable with the low, compressed stance, noting the shift in pressure towards the heels and the increased muscle engagement required.
- Turning While Low: Practice making continuous turns (either steered or carved) while maintaining this low stance. The goal is to break the habit of rising up to initiate a new turn.
- Timing the Extension (J-Turns): To master the timing, skiers practice single turns. You finish a turn low, stay low through the edge change, feel the new edge engage, and then begin to extend the legs laterally. This is presented as the critical ‘light bulb’ moment of the exercise.
- Retraction Traverse: In a traverse, skiers practice extending the downhill leg and then letting it retract back under the body without raising the hips. This drill teaches leg independence and the feeling of actively pulling the skis back under the center of mass to finish a turn.
Conclusions and Takeaways
The retraction-extension turn creates a more stable upper body while the legs act like a pendulum underneath, moving from a short, flexed position to a long, extended one. This results in more powerful turns with greater edge pressure and acceleration. The video demonstrates with a student, highlighting common struggles like the instinct to stand up too early and the eventual ‘aha’ moment when the timing clicks. Mastering this technique provides significant benefits for both pure carving and dynamic, all-mountain skiing, making it a valuable exercise for advanced skiers looking to improve their control and performance.
Mentoring question
Reflecting on your own carving, do you tend to rise up and extend vertically to start a new turn? How might practicing the sensation of changing edges from a low, flexed position improve your control and confidence on steeper terrain?
Source: https://youtube.com/watch?v=hQAePluhRSc&si=1BaOZA45V8PoNfQ9
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