11 - Frontside 180

Question 1

Explain where and how (4) to do a frontside 180.

Answer 1

Terrain selection
A well-maintained ski jumping hill of suitable size. The take-off area should be wide enough and flat (without bumps), the same applies to the landing areas.

Implementation
1. Preparatory phase or run-up: To perform a jump with a half turn forward, we slide into the takeoff area in a cutting turn first along the breast edge and finally along the heel edge. The choice of the leading leg only determines the name of the jump and the direction of the slide (normal or switch), which does not affect the execution technique. Thus, for all jumps with a forward turn it is important to always slide in two turns, the first of which is along the toe edge and the second along the heel edge.
2. Initial phase: The correct timing of the movement of the jump with the extension in the ankle, knee and hip joints is supplemented in jumps with forward turns by the gaze and the swing of the arms in the direction of rotation. The swing is initiated by the arms, followed in the chain of movements by the shoulders and hips. The gaze initiates the beginning of the rotation and is directed forward.
3. Implementation phase: We continue the swing until we turn the board half a turn.
4. Final phase or landing: Therefore, the landing is relatively easy. Landing When jumping with a half turn forward, we look at the landing spot with both feet and use eccentric contractions of the leg muscles to cushion the landing. After the cushioning is complete, we can begin to safely stop.

Question 2

What are 10 pre-exercises to do before trying a frontside 180?

Answer 2

• No board; jumping in place with knees pulled to chest
• Jumps with turns
• Jumping from a height and cushioning the landing.
• jumping and re-bounce
• Jump to a higher plateau (exercise for pulling the knees to the chest)
• Jumping over obstacles, in tandem, one-legged, sideways with a board
• Ollie on the flat and while driving
• Jumps with the board forward, backward, sideways
• Jumping from a place with a pre-load on the nose of the board
• Jumping from a standing position with a preload on the tail of the board

Question 3

What are 4 common problems and solutions?

Answer 3

• Poor rebound, push-off not performed from the curb (slip), premature bounce
  —> Imitation of take-off and take-off on a plane, on a track (ground marking), from a plane to a landing pad.
• Incomplete turn in the air, head and arms do not lead the rotation
  —> Watch out for the work of the hands, focus on the work of the head and upper body parts of the body to draw attention to!
• Excessive rotation, head does not stop rotating and looks towards the landing area, arms swing too much
  —> Focusing on the head’s gaze on the landing spot in the back jump phase.
• Unbalanced, unreliable landing, incorrect landing, over swing, poor push-off
  —> Repair and practice takeoff on a smaller ski jump, strengthening exercises techniques cut into them; Transfer the body’s center of gravity after landing to both feet, focus on transferring the center of gravity after landing to the new leading foot.