The Framework defines the interaction between the snow, the skis and the skier. We explore how the skis affect speed control, direction, and balance and how we affect them through our body’s movements. The 5 Skills are a tool to simplify skiing and allow us to distill it into root components and explain the relationships between those components. 本架構定義了雪地、滑雪板與滑雪者之間的互動。我們探討滑雪板如何影響速度控制、方向與平衡，以及我們如何透過身體動作來影響這些因素。這五項技能是一種簡化滑雪的工具，讓我們能將滑雪拆解成基本要素，並說明這些要素之間的關係。
At its core are the 5 skills of Balance, Rotary, Edging, Pressure and Coordination movements; these skills are present in every turn and in all terrain. The framework is broad enough that all skiing outcomes can be described through the combination of the skills. The Skills Framework provides a way to define WHAT a skier does with their skis and HOW they must move to do it. Use the Skills Framework as a guide for assessing and developing skiers, designing tasks and lesson plans for your learners and improving your own performance and understanding of skiing. The intent of this document is to break down the sport of skiing into simple elements to provide clarity and understanding for CSIA instructors. 其核心是平衡、旋轉、刃邊、壓力與協調這五項技能；這些技能存在於每一次轉彎及所有地形中。此架構足夠廣泛，能透過這些技能的組合來描述所有滑雪結果。技能架構提供了一種方式，定義滑雪者如何運用滑雪板以及必須如何移動才能做到。請將技能架構作為評估與培養滑雪者、設計學習任務與課程計畫，以及提升自身滑雪表現與理解的指引。此文件的目的是將滑雪運動拆解成簡單元素，為 CSIA 教練提供清晰且易於理解的內容。
Frames of Reference參考框架
We will first explore the components of the framework and the relationships between them to better understand the Skills as a whole. The forces acting on the skier affect direction, speed, and momentum. Manipulating the interaction between our skis and the snow enables us to harness the forces created by motion. The Framework encompasses both the skis and the movements with which we can affect the skis. 我們將首先探討此框架的組成部分及其相互關係，以便更全面地理解這些技能。作用於滑雪者的力量會影響方向、速度和動量。操控滑雪板與雪地之間的互動，使我們能夠利用運動所產生的力量。此框架涵蓋了滑雪板本身以及我們用來影響滑雪板的動作。
The Skis滑雪板
Our skis and boots are the tools we use to control the forces created by gravity and our movements. By managing the interaction between our skis and the snow, we can control our descent down the mountain. The skis provide us with the means to go where we want to go, at the speed we want to travel. Discovering how the actions of the skis on the snow determine the skiing outcome of our actions. This provides a powerful method to assess and evaluate ski technique. 我們的滑雪板和靴子是用來控制重力及自身動作所產生力量的工具。透過管理滑雪板與雪地的互動，我們能掌控下山的過程。滑雪板提供我們前往想去之處的手段，以及以想要的速度前進。了解滑雪板在雪地上的動作如何決定我們行動的滑雪結果，這為評估和檢視滑雪技巧提供了一種強而有力的方法。
Understanding how the skis work is crucial to understanding the Skills Framework and skiing as a whole. We manipulate the skis through twisting, tipping and pressure. The combination of these actions determines where the skis point and how much they grip. We define the ski’s relationship with the snow along its longitudinal, lateral, and vertical axes. We influence this relationship primarily through the ski control actions of steering angle, edge angle and platform angle. 了解滑雪板的運作方式對於理解技能框架及整體滑雪非常重要。我們透過扭轉、傾斜和施壓來操控滑雪板。這些動作的組合決定了滑雪板的指向及抓地力。我們定義滑雪板與雪地之間沿縱向、橫向及垂直軸的關係。我們主要透過滑雪板控制動作中的轉向角、刃角和平台角來影響這種關係。
Figure 1. The Skis can be twisted to help in turning, tipped over sideways to increase the amount of edge and or tipped along the length of the ski and finally, the ski can be bent to make the turn radius tighter 圖 1. 滑雪板可以扭轉以協助轉彎，側向傾斜以增加邊緣接觸面積，或沿滑雪板長度方向傾斜，最後，滑雪板也可以彎曲以縮小轉彎半徑
The skis represent half of the cause-and-effect equation, the other half is comprised of the movements we use to control and manage the skis. 滑雪板代表因果關係方程式的一半，另一半則是我們用來控制和管理滑雪板的動作。
The 5 Skills - Balance, Rotary, Edging, Pressure and Coordination 五大技能——平衡、旋轉、刃控、施壓與協調
The 5 skills are comprised of the 5 essential building blocks of skiing. Each of the Skills requires the action of the skis and the movements to create that action. It is important to understand the distinction and relationship between cause and effect when developing skiers. Every part of ski technique can ultimately be evaluated by how it affects the ski’s interaction with the snow. In the following sections we examine each of the Skills, independently discussing the action of the skis and the movement options associated with each skill. 這五項技能構成了滑雪的五個基本要素。每項技能都需要滑雪板的動作以及產生該動作的身體動作。在培養滑雪者時，理解因果關係的區別與聯繫非常重要。滑雪技術的每個部分最終都可以通過其對滑雪板與雪面互動的影響來評估。在接下來的章節中，我們將分別探討每項技能，獨立討論滑雪板的動作及與每項技能相關的動作選擇。
Blending of the Skills 技能的融合
The approach above provides a framework for technical understanding. In practice, we use a combination and blending of the skills in every turn. Various combinations and proportional application of the skills give us precise control over the performance outcome of our skiing. 上述方法提供了一個技術理解的框架。在實際操作中，我們在每個轉彎中都會結合並融合這些技能。各種技能的組合及其比例應用，使我們能精確控制滑雪表現的結果。
The desired OBJECTIVE determines the ski-to-snow interaction 期望的目標決定滑雪板與雪面的互動方式
The ski-to-snow interaction determines the blending proportions of the skills 滑雪板與雪面的互動決定了技能的混合比例
The skill blend determines our movements 技能的混合決定了我們的動作
The skier should be encouraged to reflect on WHAT they want to happen, what the skis need to do to accomplish that, and how they the skier can do that. 應鼓勵滑雪者反思他們想要發生什麼，滑雪板需要做什麼來達成目標，以及滑雪者如何做到這些。
Ski Performance滑雪表現
As a skier develops skills and blending competency, ski performance and overall ability will increase. Our chosen descriptors - Carved, Steered and or Skidded, define points along a spectrum of outcomes concerning the ski path and interaction with the snow. The performance spectrum covers all stages from the most skidded to no skid at all (carving limited versatility but exhilarating). The turning action mechanism for a skidded turn is oversteering, where the ski tail slips more/faster than the tip as the ski moves forward. Novice skiers will have significant skidding in their turns; as their skills increase, the amount of skidding will diminish. 當滑雪者發展技能並融合能力時，滑雪表現和整體能力將會提升。我們選擇的描述詞——刻滑（Carved）、引導（Steered）和滑行（Skidded），定義了滑雪路徑及與雪面互動結果的光譜點。表現光譜涵蓋從最滑行到完全不滑行（刻滑限制多樣性但令人振奮）的所有階段。滑行轉彎的動作機制是過度轉向，滑雪尾部比滑雪頭部滑動得更多／更快，當滑雪向前移動時。初學者在轉彎時會有大量滑行；隨著技能提升，滑行量會減少。
Carved: The ski tail follows the tip and leaves a definitive arc in the snow. when the snow is soft two clear lines are visible in the snow. In a purely carved turn, there should be no visible skidding. 刻滑（Carved）：滑雪尾部跟隨滑雪頭部，並在雪面上留下明確的弧線。當雪質柔軟時，雪面上會出現兩條清晰的線條。在純粹的刻滑轉彎中，不應該有可見的滑行痕跡。
Steered: Producing a rounder “arc” to the turn, some visible tracks are left in the snow but no defined lines. 引導（Steered）：產生較圓滑的轉彎「弧線」，在雪面上會留下些許可見的痕跡，但沒有明確的線條。
Skidded: Defined by Z-shaped turns, with little edge grip and little control of turn shape. Typically, there will be no visible lines or tracks left on the snow. 滑行（Skidded）：以 Z 字形轉彎為特徵，邊緣抓地力低，轉彎形狀控制不佳。通常，雪面上不會留下明顯的線條或痕跡。
Figure 2: Turn Types:圖 2：輪次類型：
Figure 3. Turn types: carved. 圖 3。輪次類型：雕刻。
Turn Type: Steered輪次類型：引導
Highly skilled skiers can intentionally slip the skis to skid in one part of the turn or run, steer through another part and or carve another section. The ability to slip and reduce the ski grip within a turn provides versatility in controlling turn outcomes. Different turn sizes, shapes, speeds, and performance outcomes will require a different blend of the above turn types to achieve the desired results. 高超的滑雪者能夠有意讓滑雪板在轉彎或滑行的某一部分打滑，或在另一部分操控方向，甚至在另一段進行雕刻。能夠在轉彎中滑動並減少滑雪板抓地力的能力，提供了控制轉彎結果的多樣性。不同的轉彎大小、形狀、速度和表現結果，將需要上述轉彎類型的不同組合，以達成預期效果。
Stance and Alignment姿勢與對齊
Stance (relative balance) and alignment (relative position between body segments) determine the positioning of the body for the most efficient and effective ski control and movement actions. As referenced in many sports, an ‘athletic stance’ is ideal. In skiing, a stance that is too low is overly strenuous on the legs, whereas adopting a stance that is too tall is unstable and ill-suited to managing variations in terrain. 姿勢（相對平衡）與對齊（身體各部位之間的相對位置）決定了身體的定位，以達到最有效率且有效的滑雪控制與動作。正如許多運動中所提及的，「運動姿勢」是理想的。在滑雪中，姿勢過低會對雙腿造成過度負擔，而姿勢過高則不穩定，且不適合應對地形變化。
Within the Skills Framework, balance is a skill as well as an outcome of the ski-to-snow interface (the BOS). In order to direct forces through the COM we align our body and BOS. 在技能架構中，平衡既是一項技能，也是滑雪板與雪面介面（BOS）的結果。為了將力量導向身體重心（COM），我們會調整身體與 BOS 的對齊。
BALANCE平衡
Balance is the result of aligning our body and our movements. The skis are our base of support (BOS). Combining alignment and movement enables us to control the relationship between our base of support (BOS) and our center of mass (COM) and as a result our balance. The ski’s relationship with the snow comprises the ‘effect’ and our movements are the ‘cause’. These concepts are at the heart of the 5 Skills Framework. Each movement occurs within a plane, rotational plane, fore aft, lateral and vertical plane. 平衡是我們身體與動作對齊的結果。滑雪板是我們的支撐基底（BOS）。結合對齊與動作，使我們能控制支撐基底（BOS）與質心（COM）之間的關係，進而達到平衡。滑雪板與雪面的關係構成了「效果」，而我們的動作則是「原因」。這些概念是 5 技能架構的核心。每個動作都發生在一個平面內，包括旋轉平面、前後平面、側向平面和垂直平面。
Figure 4. COM圖 4. COM
Base of support (BOS) 支撐基底 (BOS)
The BOS is the location of a skier’s weight on the snow: the skis. 支撐基底是滑雪者重量在雪面上的位置：滑雪板。
Figure 5. BOS- feet and pole 圖 5. BOS- 腳和桿
Figure 4. BOS - outside ski 圖 4. BOS - 外側滑雪板
Within the BOS, under each foot, is the Centre of Pressure (COP). Efficient skiing requires us to place the COP within a triangle defined by the three arches of the foot: the anterior transverse arch, the lateral longitudinal arch, and the medial longitudinal arch. 在 BOS 內，每隻腳下方都有壓力中心（COP）。有效的滑雪需要我們將 COP 置於由腳的三個足弓所定義的三角形內：前橫足弓、外側縱足弓和內側縱足弓。
Figure 6. Foot arches triangle. 圖6. 腳弓三角形。
Centre of mass (COM) 質心（COM）
The Centre of mass is a specific point in the body where we consider the mass of the skier and their equipment to be concentrated. It is generally located just below the navel but moves as we change the skier’s position and body type. 質心是身體中一個特定的點，我們將滑雪者及其裝備的質量視為集中於此。它通常位於肚臍下方，但隨著滑雪者姿勢和體型的改變而移動。
Figure 7. COM location B. 圖 7. COM 位置 B。
Figure 8. Optimal balance 圖8. 最佳平衡
The planes of Balance 平衡平面
Stance, or posture, refers to a skier’s alignment of BOS and COM at any moment in time. The movements a skier uses to maintain or change a particular position can be grouped into categories: Vertical, Fore-aft, Lateral and Rotational. 姿勢，或稱站姿，指的是滑雪者在任何時刻的基礎支撐面（BOS）與重心（COM）的排列。滑雪者用來維持或改變特定姿勢的動作可以分為幾類：垂直、前後、側向和旋轉。
Figure 9. Biomechanical descriptions of the planes for balance can be defined from a frontal, sagittal and transversal frame of reference and can be used to describe specific movements. 圖 9. 平衡的生物力學描述可從正面、矢狀面及橫切面的參考框架定義，並可用來描述特定動作。
Vertical movements are comprised of flexion and extension along the line of balance. These movements control snow contact and the magnitude of pressure on the base of the ski and the distance between the BOS and COM. Minimal vertical range is required in the beginner stages of skiing, but the demand increases with situational skiing and higher performance skiing. Vertical movements are seen at high speed on the lateral plane, as performance increases the skiers increase the degree of lean (i.e., inclination and angulation) as a result the vertical movements appear as side-to-side movements and result in increased deflection the skier experiences laterally. 垂直動作包括沿著平衡線的屈曲與伸展。這些動作控制滑雪板與雪面的接觸以及滑雪板底部所承受壓力的大小，還有 BOS 與 COM 之間的距離。滑雪初學階段所需的垂直動作範圍較小，但隨著情境滑雪和高階滑雪的需求增加，垂直動作的需求也會提升。在高速滑行時，垂直動作會出現在側向平面上，隨著表現提升，滑雪者會增加傾斜角度（即傾斜與角度調整），因此垂直動作會呈現為左右擺動，導致滑雪者在側向感受到更大的偏移。
Our stance must accommodate a range of movement in order to control the magnitude of the reaction force coming upwards from the snow. Just like the suspension of a car, we use flexion and extension movements to allow the upper body to travel smoothly down the mountain (pressure). As performance increases, so does the degree of inclination, making vertical movements necessary when the body is inclined into the hill that the skier is travelling so that vertical movements are lateral in nature. 我們的站姿必須容納一定範圍的動作，以控制從雪地向上反作用力的大小。就像汽車的懸吊系統一樣，我們利用屈曲和伸展動作，讓上半身能順暢地沿著山坡下滑（壓力）。隨著表現提升，傾斜角度也會增加，當身體傾向滑行的山坡時，垂直動作變得必要，因此垂直動作本質上是側向的。
A skier can manage the magnitude of the reaction force by bending their joints, this reduces the distance of the COM and the BOS. An athletic stance supports this vertical movement. The body does not have a specific joint to facilitate pure vertical motion. Vertical movements are achieved through coordinated flexion and extension of multiple joints, including the hip, knee, ankle and spine). Articulation of a single joint can move our COM forward or backward, the skier. Working to improve the range of movement while in ski boots is beneficial. Our bodies are accustomed to having a far greater range of ankle freedom in day-to-day life. 滑雪者可以透過彎曲關節來控制反作用力的大小，這樣可以縮短重心（COM）與基底面（BOS）之間的距離。運動姿勢支持這種垂直動作。人體沒有特定的關節能單獨完成純粹的垂直運動。垂直動作是透過多個關節的協調屈曲與伸展來達成，包括臀部、膝蓋、腳踝和脊椎。單一關節的活動可以使我們的重心向前或向後移動，滑雪者亦是如此。在穿著滑雪靴時，努力提升活動範圍是有益的。我們的身體習慣於日常生活中腳踝有更大的活動自由度。
Figure 10. Vertical movement. 圖10. 垂直移動。
Notice that the feet and legs are retracted as the skier crests the bump. The skier then points the tips down the side of bump to maintain snow contact, and then the skier extends the legs toward the trough of the moguls. 注意當滑雪者越過隆起時，腳和腿會收回。滑雪者接著將滑雪板尖端指向隆起的側面以保持與雪面的接觸，然後將腿部伸展至雪包的凹槽處。
Ski boots restrictively encapsulate the ankle and set the angle of the lower leg. This angle is critical and one that deserves attention to ensure the correct setup based on individual anatomy and equipment. 滑雪靴會限制性地包覆腳踝並設定小腿的角度。這個角度非常關鍵，值得注意以確保根據個人體態和裝備做出正確的調整。
Ideally, one should be able to squat down to a tuck position (femurs to horizontal) and not fall backwards when not clicked into skis. If necessary, the forward lean of the boot can be adjusted. Finding the optimal range of movement will enable the legs to manage forces, negotiate changing terrain, and maintain snow contact. 理想狀況下，應該能夠蹲下至縮身姿勢（大腿骨與地面平行），且在未扣入滑雪板時不會向後倒。如果有需要，可以調整靴子的前傾角度。找到最佳的活動範圍將使雙腿能夠應對力量、適應變化的地形，並保持與雪面的接觸。
Figure 11. Tuck Turns position. 圖11. 收腿轉身位置。
Fore Aft movement - Sagittal plane 前後移動 - 矢狀面
Fore aft movements control the balance line along the length of the skis and the pressure distribution front to back along them. As viewed from the sagittal plane, parts of the body are in front of the balance line and others are behind it. Starting from the snow up, the ankle joint sets the tone for everything else to follow. Knees will typically be in front of the balance line, hips behind, shoulders and head in front. The ankle joint can greatly control pressure distribution along the length of the ski. As it is the first joint in the kinetic chain, even a small movement of this joint can have a considerable impact on our COM position in the fore-aft plane. 前後移動控制滑雪板長度方向上的平衡線，以及沿著滑雪板前後的壓力分布。從矢狀面觀察，身體部分位於平衡線前方，其他部分則位於後方。從雪面開始，踝關節為後續動作定下基調。膝蓋通常位於平衡線前方，臀部在後方，肩膀和頭部則在前方。踝關節能大幅控制沿滑雪板長度方向的壓力分布。作為動力鏈中的第一個關節，即使是這個關節的微小動作，也會對我們在前後平面上的重心位置產生相當大的影響。
As skiing is conducted on a slope, fore aft movements are utilized to maintain stability and keep the balance line perpendicular to the surface of the snow. We must anticipate the changes in the pitch of the slope as we turn upon it - the pitch becomes steeper as we turn into the fall line and less steep as we come out of it. 由於滑雪是在斜坡上進行，前後移動用於維持穩定性，並保持平衡線與雪面垂直。我們必須預測在轉彎時斜坡傾斜度的變化——當我們轉向落線時，坡度會變陡；當我們轉出落線時，坡度會變緩。
Figure 12. Perpendicular aspect to the slope - fore aft. 圖12. 與斜坡垂直的視角 - 前後方向。
Lateral Movement - Frontal plane 側向移動 - 正面平面
Lateral movements are any side-to-side movements across the skis that control and manipulate the edge angle of the skis and our inclination, angulation, and tipping. 側向移動是指滑雪板上任何左右方向的移動，這些動作用來控制和調整滑雪板的邊緣角度，以及我們的傾斜、角度調整和傾覆。
Viewed from the frontal plane, the ski is rarely flat on the surface of the snow; we tip the ski over on edge every time we turn. The majority of our weight balances against the inside edge of the outside ski for most applications, so the outside ski platform is between the snow turning forces and our COM. 從正面平面來看，滑雪板很少會平貼在雪面上；每次轉彎時，我們都會將滑雪板傾斜到邊緣。大多數情況下，我們的體重會平衡在外側滑雪板的內側邊緣，因此外側滑雪板的平台位於雪地轉向力與我們的重心（COM）之間。
Rotary movements turn the skis and also describe the relationship between the upper and lower body segments. 旋轉動作使滑雪板轉動，同時也描述上半身與下半身之間的關係。
From a rotational perspective, our legs lead the turning effort. We are considered successful in this regard when our hips and torso face more to the outside of the turn than our skis and legs. This separation, or independence, of the lower and upper body is referred to as counter rotation. Just the right amount of counter is dependent on individual body types; it’s easy to have too much or not enough. 從旋轉的角度來看，我們的雙腿主導轉向的動作。當我們的臀部和軀幹比滑雪板和雙腿更朝向轉彎外側時，即被視為成功。在此，下半身與上半身的分離或獨立稱為反向旋轉。適當的反向旋轉量取決於個人體型；太多或太少都很容易發生。
A sufficient amount of counter-rotation facilitates a greater range of angulation at the hip. It enables a body alignment where the upper body can bend towards the outside of the turn, giving us the range of movement to adjust our balance against the outside ski. 足夠的反向旋轉有助於髖部更大的傾斜範圍。它使身體能夠對齊，上半身可以向轉彎外側彎曲，讓我們有足夠的活動範圍來調整平衡，對抗外側滑雪板。
By creating correct posture through counter-rotation, we have the ability to move the balance line laterally towards the outside ski. 透過反向旋轉建立正確的姿勢，我們能夠將平衡線向外側滑雪板方向橫向移動。
Figure 14. Counter rotation facilitates torso movement toward the outside ski. 圖14. 反向旋轉促進軀幹向外側滑雪板移動。
Counter rotation refers to the upper body and lower body twisting in opposite rotational planes and is often generated by a quick and intense rotational muscular effort. The movement directs an aggressive and quick rotational force to the skis and is effective in short turns or when the skis are off the snow and offer very little resistance. Applying an outside force, such as a pole plant or dragging the inside pole, can enhance the efficacy. Counter rotation can also be effective as a recovery manoeuvre. At the core of the Skills Framework are the 5 Skills: balance, rotational, edge, pressure and coordination. These skills are present in every turn and in all terrain. A technical assessment and description can be made for any turn by evaluating the combination of these five components. 反向旋轉指的是上半身與下半身在相反的旋轉平面上扭轉，通常由快速且強烈的旋轉肌肉力量產生。此動作將積極且迅速的旋轉力導向滑雪板，對於短轉彎或滑雪板離開雪面且阻力極小的情況特別有效。施加外力，例如使用滑雪杖支撐或拖曳內側滑雪杖，可以增強效果。反向旋轉也能作為恢復動作發揮作用。技能架構的核心是五大技能：平衡、旋轉、刃邊、壓力與協調。這些技能存在於每一次轉彎及所有地形中。透過評估這五個要素的組合，可以對任何轉彎進行技術評估與描述。
ROTARY MOVEMENTS旋轉動作
Separation in body segment plays an important role in allowing the skier to grip the snow with their skis, independent movements of the lower and upper body around the balance line provide this fundamental action. 身體分段的分離在讓滑雪者能夠用滑雪板抓住雪面上扮演重要角色，下半身與上半身圍繞平衡線的獨立動作提供了這一基本動作。
Ski Actions - rotary 滑雪動作 - 旋轉
Rotary movements help the skier control the amount of rotation of the skis around their vertical axis, as viewed from the transverse plane. More simply, the direction the skis point. 旋轉動作幫助滑雪者控制滑雪板繞其垂直軸的旋轉量，從橫截面平面來看。更簡單地說，就是滑雪板指向的方向。
Pivoting refers to rotation around the vertical axis of the skis, flat to the snow surface 樞軸動作指的是滑雪板繞垂直軸的旋轉，滑雪板保持平貼雪面。
Turning refers to rotation around the vertical axis of the skis with edge engagement of the snow surface 轉彎是指滑雪板繞垂直軸旋轉，並且邊緣與雪面接觸
Steering implies more active engagement of the edges 轉向意味著邊緣更積極地接觸雪面
Steering angle轉向角度
The ski’s steering angle is the angle between the line of travel and the direction the skis point. 滑雪板的轉向角度是行進方向線與滑雪板指向方向之間的角度。
A sideways force (turning force) on the ski must be present in order to change direction (turn). This turning force is created by placing the skis at an angle to the direction of travel (a steering angle or angle of attack), tilted to the snow surface, while the center of mass is located inside the outside ski. The turning force presses against the ski bases, including the edges, and both slows the skis down and pushes them sideways. 必須對滑雪板施加一個側向力（轉向力），才能改變方向（轉彎）。這個轉向力是透過將滑雪板置於與行進方向成一定角度（轉向角或攻角），並傾斜於雪面，同時重心位於外側滑雪板內側來產生的。轉向力會壓迫滑雪板底部，包括邊緣，既減緩滑雪板速度，也將其向側面推動。
Varying the steering angle alters the proportions of the slowing and turning components - the greater the steering angle, the greater the magnitude of the slowing component. 改變轉向角會改變減速成分與轉向成分的比例——轉向角越大，減速成分的大小也越大。
It is important to understand that the ski turns first, directed across the trajectory of our COM (direction of travel) before we actually turn. 重要的是要理解，滑雪板會先轉向，朝向我們重心（行進方向）軌跡的橫向，然後我們才真正轉彎。
Figure 15. Edge Angle圖15. 邊緣角度
The desired turn shape, the pitch of the run and the objective have an effect on the steering angle. Typically, the shorter the turn or steeper the terrain, the greater the initial steering angle. 期望的轉彎形狀、滑行的坡度以及目標都會影響轉向角。通常，轉彎越短或地形越陡，初始轉向角就越大。
Note: even in a purely carved turn, a steering angle is a prerequisite and is omnipresent due to ski design properties. 注意：即使在純粹的刻滑轉彎中，轉向角也是必要條件，並且由於滑雪板設計特性而無所不在。
There are three ways the ski can provide a steering angle: 滑雪板提供轉向角的方式有三種：
Rotated around its vertical axis at an angle to the direction of travel. This steering angle action is the most common, versatile, and most applicable to a rotation control discussion. 繞其垂直軸旋轉，與行進方向形成一定角度。這種轉向角的作用是最常見、最通用，且最適用於旋轉控制的討論。
Figure 16. Steering angle - transverse plane 圖16. 轉向角度 - 橫向平面
2) Flexing along its longitudinal axis to provide an angle across the direction of travel (ski bent into reverse camber). 2) 沿其縱軸彎曲，以提供穿越行進方向的角度（滑雪板彎成反拱形）。
Figure 17. Steering angle - longitudinal axis flex 圖17. 轉向角度 - 縱軸彎曲
3) The steering angle is provided by the sidecut geometry of the ski. 3) 轉向角度由滑雪板的側切幾何形狀提供。
4) Figure 18. Steering angle - sidecut induced. 4) 圖18. 轉向角度 - 側切誘發。
Rotary movements occur when the body or parts of the body move around an axis. The body can make a number of such movements to provide rotational input to the skis. Within a skidded turn, with the exception of external forces, these rotary actions, in combination with edging the ski, are the only way we can change direction. 當身體或身體部位繞著一個軸旋轉時，就會發生旋轉動作。身體可以進行多種此類動作，以對滑雪板提供旋轉輸入。在滑行轉彎中，除了外力之外，這些旋轉動作結合滑雪板的傾斜，是我們改變方向的唯一方式。
Leg Rotation腿部旋轉
Leg rotation is a turning force generated from the legs that changes the direction of the skis. Internal and external rotation of the legs from the hip socket down (femoral rotation and tibial rotation) can be further separated into upper and lower leg rotational actions. These movements are controlled by the rotator muscles of the hip and the leg adductor muscles. When the leg is extended, the rotator muscles of the hip play a larger role. As the leg is flexed, the adductor muscles become more accessible and provide greater strength in the rotational plane. 腿部旋轉是由腿部產生的轉向力量，用以改變滑雪板的方向。從髖關節往下的腿部內旋和外旋（股骨旋轉和脛骨旋轉）可以進一步分為大腿和小腿的旋轉動作。這些動作由髖部的旋轉肌和腿部的內收肌控制。當腿部伸直時，髖部的旋轉肌扮演較大的角色。當腿部彎曲時，內收肌變得更容易發力，並在旋轉平面上提供更大的力量。
A flexed leg can twist the skis more powerfully due to the creation of a moment arm at the knee. 彎曲的腿部能夠透過膝蓋產生力矩臂，更有力地扭轉滑雪板。
Figure 19. Leg rotation.圖19. 腿部旋轉。
Leg and foot rotation are efficient movement patterns and have a direct influence on the ski. These movements provide the most effective control over the rotational axis of the skis in most applications, as rate and intensity can be manipulated quickly. Favourable pelvis and femur relationship/positioning enable effective hip angulation and allow the upper body to remain quiet and stable, promoting balance. 腿部和腳部的旋轉是有效的動作模式，並且對滑雪板有直接的影響。這些動作在大多數情況下能提供對滑雪板旋轉軸最有效的控制，因為旋轉速率和強度可以迅速調整。骨盆與股骨之間有利的關係／位置使髖關節能有效地傾斜，並讓上半身保持安靜且穩定，促進平衡。
Pelvis and upper body rotation 骨盆與上半身旋轉
Pelvis, spine and upper body twisting, and rotation can initiate a ski turn, but this is less efficient than turning the legs in the hip socket. The action creates a rotational response at the skis via a transmitted torsional force generated from the upper body mass. In comparison with using leg rotation to turn the skis, the movement typically decreases the skier’s biomechanical strength and, over time, increases the risk of injuries. Turning the upper body is often used by inexperienced skiers as a way to force the skis to turn. However, it can be an effective situational tactic and source of rotary input in certain situations and conditions (e.g., when in the air, in deep powder, etc.). 骨盆、脊椎及上半身的扭轉與旋轉可以啟動滑雪轉彎，但這比起在髖關節中轉動雙腿來得效率低。此動作透過來自上半身質量所產生的扭轉力，傳遞至滑雪板，產生旋轉反應。與使用腿部旋轉來轉動滑雪板相比，這種動作通常會降低滑雪者的生物力學力量，並隨時間增加受傷風險。上半身轉動常被經驗不足的滑雪者用來強迫滑雪板轉彎。然而，在某些情況和條件下（例如空中、深雪中等），這可以成為有效的情境策略和旋轉輸入來源。
Hip rotation also has the potential to add power to high-performance turns as a source of rotational input if mastered through body segment independence and discipline by arresting hip rotation following the apex of the turn. 髖部旋轉若能透過身體各部位的獨立控制與紀律，並在轉彎頂點後停止髖部旋轉，則有潛力成為高性能轉彎中增加動力的旋轉輸入來源。
Figure 20. Upper body rotation: notice the logo on the back of the skier becomes more visible. 圖20. 上半身旋轉：注意滑雪者背部的標誌變得更明顯。
In a more specialized application, doing a 360 (helicopter) jump also uses the principle of generating torque from an upper body input in the rotational plane. 在更專業的應用中，做360度（直升機式）跳躍也利用了從上半身輸入於旋轉平面產生扭矩的原理。
Common problems associated with hip and body rotation: 與髖部及身體旋轉相關的常見問題：
Balance issues due to the centre of mass disruption 因重心擾動導致的平衡問題
Difficulty in maintaining pressure/grip on the outside ski, particularly in the lower portion of the turn where forces are greatest 難以維持對外側滑雪板的壓力/抓地力，尤其是在轉彎下半段力量最大的時候
Movement can become a habit or crutch to generate the turning force 動作可能變成產生轉彎力量的習慣或依賴動作
Often a sign that fore and aft alignment is making it difficult to steer the skis with the lower body 通常是前後對齊使得下半身難以操控滑雪板的跡象
External force外力
An external force is required to both create and apply active rotational input via leg rotation. Understanding and exploiting this fact can be a great advantage, particularly in situational skiing environments where the skis are more difficult to twist like power, wind pack and slush. 需要外力來創造並施加透過腿部旋轉的主動旋轉輸入。理解並善用這一點可以帶來極大優勢，特別是在滑雪環境中滑雪板較難扭轉的情況下，如硬雪、風積雪和爛雪。
Skis have self-turning characteristics, but they must first be positioned with a steering angle to gain from this design advantage. It is often necessary to enhance the amount of turning contributed by the skis alone by directing them with the legs through leg rotation. To initiate the turning of the legs and continue to turn them, an outside force is required. 滑雪板具有自轉特性，但必須先以一定的轉向角度定位，才能從這種設計優勢中獲益。通常需要透過腿部旋轉來引導滑雪板，以增強滑雪板本身的轉向能力。要啟動腿部轉動並持續轉動，需要外力的作用。
In the case of leg rotation, we create a point of contact with the planet to supply a force against which to turn the legs. In skiing, it is a rotational force of the legs that turns the skis in the desired direction. This required outside force can be created in several ways, often utilized in combination. 在腿部旋轉的情況下，我們會與地面建立一個接觸點，以提供一個可用來轉動腿部的反作用力。在滑雪時，正是腿部的旋轉力使滑雪板朝向期望的方向轉動。這種所需的外力可以透過多種方式產生，且常常會結合使用。
External force options外力選項
Inside pole contact with the snow (pole drag) - the most effective way to provide a continuous external force 內側滑雪杖接觸雪面（滑雪杖拖曳）— 提供持續外力的最有效方式
Pole plant - provides a short/quick blocking action for the upper body against which to turn the lower body 滑雪杖支撐 — 為上半身提供短暫且快速的阻力，使下半身能夠藉此轉動
Counter rotation (as an external force for the legs - internal to the body as a complete system) 反向旋轉（作為腿部的外部力量——作為整個身體系統的內部力量）
Pole plant電桿廠
The pole plant is not technically a movement around a rotational axis but should be considered a rotational control action. 杖植在技術上並非繞旋轉軸的動作，但應被視為一種旋轉控制動作。
A pole plant, when executed correctly, allows the skier to connect with the snow through the pole. This pressure creates torque around the balance line, which provides a turning force. Through muscular tension of the hand, wrist, arm, shoulder, and core, the skier can counter the torque created by turning the legs and blocking the upper body from continuing to turn. The pole plant also acts as a second BOS for the skier. Short turns and situational skiing, like bumps, benefit from the stability provided to the upper body by the torque generated from a well-executed pole plant. 當杖植正確執行時，滑雪者能透過滑雪杖與雪面連接。這種壓力會在平衡線周圍產生扭矩，提供轉向力量。透過手部、手腕、手臂、肩膀及核心肌肉的張力，滑雪者可以抵銷由腿部轉動產生的扭矩，並阻止上半身繼續旋轉。杖植同時也作為滑雪者的第二個支撐基底（BOS）。短轉彎及地形滑行（如顛簸地形）受益於由良好執行的杖植所產生的扭矩，為上半身提供的穩定性。
Active rotational actions: 主動旋轉作用：
Robust leg actions direct the skis. This action is most apparent in short turns. 強健的腿部動作引導滑雪板。這種動作在短轉彎中最為明顯。
Passive rotational actions: 被動旋轉動作：
A stable pelvis coupled with efficient edging produces a carved turn. This action is most apparent in expert parallel turns. The femur starts the turn by rotating in the hip socket the movement continues as a result of the skis arcing under the body. The turning effort is still led by the lower body and continued as a result of the ski design. 穩定的骨盆配合有效的刃邊控制，產生刻滑轉彎。這種動作在專家級平行轉彎中最為明顯。股骨透過在髖關節的旋轉開始轉彎，隨著滑雪板在身體下方劃弧，動作持續進行。轉彎的努力仍由下半身主導，並因滑雪板的設計而延續。
Rotational independence (separation) 旋轉獨立性（分離）
The ability of the upper and lower body to rotate independently is critical for efficient skiing. This movement is referred to as separation. The legs rotate more than the upper body, predominantly at the hip joint. Rotational independence is accessible throughout the kinetic chain. Using a countered position after the fall line in a short turn as an example, visualize the following body segments positioned around the balance line: 上半身與下半身能夠獨立旋轉的能力，對於高效滑雪至關重要。這種動作稱為分離。雙腿的旋轉幅度大於上半身，主要發生在髖關節。旋轉的獨立性貫穿整個動力鏈。以短轉彎中落線後的反向姿勢為例，想像以下身體部位圍繞平衡線的位置：
The legs will rotate the most, pointing in the direction of the skis. The pelvis will be less rotated than the legs, the lower spine less rotated than the pelvis, the upper spine less than the lower spine, and the neck less than the upper spine. Internal muscular tension throughout the core and pelvis strongly influences (independent) rotational efficiency. The use of a pole plant and/or dragging the inside pole creates an additional point of contact from which we can derive rotational leverage and stability, by tapping into an external force. 雙腿旋轉幅度最大，指向滑雪板的方向。骨盆的旋轉幅度小於雙腿，下脊椎的旋轉幅度小於骨盆，上脊椎的旋轉幅度小於下脊椎，頸部的旋轉幅度小於上脊椎。核心與骨盆內部的肌肉張力強烈影響（獨立的）旋轉效率。使用滑雪杖支撐點和／或拖曳內側滑雪杖，能創造額外的接觸點，藉由利用外力，產生旋轉槓桿與穩定性。
EDGING邊緣處理
Edge control is the ability to regulator the ski’s lateral relationship with the snow. Command of this ability allows gripping and slipping of the ski and snow interaction. Additionally, edge control is the primary skill to invoke ski design features. 刃緣控制是調節滑雪板與雪面側向關係的能力。掌握此能力可控制滑雪板與雪面之間的抓地與滑動。此外，刃緣控制是啟動滑雪板設計特性的主要技能。
Ski actions - Edging movements 滑雪動作 - 刃緣動作
Edging or lateral ski control refers to the tipping action of the skis along their longitudinal axis, as viewed from the frontal plane (roll). The application affects the ski-to-snow angle, or edge angle, which affects how much the ski bends along its length. 刃緣或側向滑雪板控制是指從正面視角（滾轉）觀察，滑雪板沿其縱軸的傾斜動作。此動作會影響滑雪板與雪面的角度，亦即刃緣角度，進而影響滑雪板沿長度方向的彎曲程度。
Figure 23. Lateral ski control. Platform angle is also a relevant term which is discussed later in this document. 圖23. 側向滑雪板控制。平台角度也是一個相關術語，將在本文後續討論。
Side Slipping側滑
Side slipping is the lateral or sideways movement of the ski across the surface of the snow. There is equal displacement of the tip and tail of the ski. Increasing the edge angle increases friction (plowing effect) and reduces sideways slipping. 側滑是滑雪板在雪面上橫向或側向的移動。滑雪板的前端和尾端位移相等。增加邊緣角度會增加摩擦力（犁雪效應），並減少側向滑動。
Figure 24. Side slipping圖24. 側滑
Skidding打滑
Skidding is a blend of side slipping and forward sliding of the ski. The ski tails laterally displace more/faster than the ski tip as the ski moves forward. 滑行是滑雪板側滑與前滑的混合動作。當滑雪板向前移動時，滑雪板尾部的橫向位移比滑雪板尖端更多且更快。
The sideways travel is reduced as turns become more carved, when first learning to ski with the skis in a parallel position, turns are often skidded and or z shaped. 隨著轉彎變得更刻劃，側向移動會減少。初學滑雪時，雙板保持平行位置，轉彎通常是滑行或呈 Z 字形。
Figure 25. Skidding圖25. 打滑
A steered turn is a less skidded turn but not yet a carved turn. The track in the snow is narrower than a skidded turn as it has more active steering actions present but wider than a carved turn, producing a rounder arc to the turn shape. 操控轉彎是較少滑行的轉彎，但尚未達到刻劃轉彎。雪地上的軌跡比滑行轉彎窄，因為有更多主動操控動作，但比刻劃轉彎寬，形成較圓滑的轉彎弧線。
Carving雕刻
In a carved turn, there is no sideways skid to the ski path; it is very much a turn shape of ski geometry. The ski tail follows the tip and leaves a definitive arc in the snow. 在雕刻轉彎中，滑雪板路徑上沒有側向滑移；這完全是滑雪板幾何形狀所形成的轉彎形狀。滑雪板尾部跟隨滑雪板尖端，並在雪地上留下明確的弧線。
Self-steering自我導向
Tipping a ski on edge invokes several design features - sidecut, longitudinal flex and complimented by a longer ski forebody than tail - that provide a self-turning function to the skis. A torque is produced that turns the ski as it moves forward. 將滑雪板傾斜至邊緣會啟動多項設計特性——側切、縱向彎曲，並由前端比尾端更長的滑雪板形狀輔助——這些特性賦予滑雪板自我轉向的功能。當滑雪板向前移動時，會產生一個扭矩使滑雪板轉向。
Platform angle平台角度
The platform angle represents the direction of force the skier applies to the ski and the platform the ski cuts in the snow. 平台角度代表滑雪者施加於滑雪板上的力量方向，以及滑雪板在雪地中切割的平台。
The platform angle determines whether or not a ski slips sideways as it travels forward, assuming the ski edge penetrates the snow and that the snow surface has enough integrity to hold the skier. The platform the ski’s edge cuts into the snow provides the surface that supports the weight of the skier. If the ski is edged (tipped) less than the inclination of the skier, the ski will slip and when the ski is edged more or equal to the inclination of the skier, the ski will not slip. 平台角度決定滑雪板在前進時是否會側滑，前提是滑雪板的邊緣已深入雪中，且雪面具有足夠的強度支撐滑雪者。滑雪板邊緣切入雪中的平台提供支撐滑雪者體重的表面。如果滑雪板的傾斜角度小於滑雪者的傾斜角度，滑雪板將會滑動；當滑雪板的傾斜角度大於或等於滑雪者的傾斜角度時，滑雪板則不會滑動。
The platform angle varies along the length of the ski. The middle of the ski provides more grip than the ski extremities, the tip and tail always flex more in torsion than the middle of the ski. All skis have torsional flex, how much flex depends on the torsional rigidity of the construction. Achieving a platform underfoot that aligns the forces does not mean that is the case at the front and the tail of the skis. 平台角度沿滑雪板長度而異。滑雪板中段提供的抓地力比滑雪板兩端（頭部和尾部）更強，因為頭尾部的扭轉彎曲通常比中段更大。所有滑雪板都有扭轉彎曲，彎曲程度取決於結構的扭轉剛性。在腳下達成一個使力量對齊的平台，並不代表滑雪板的前端和尾端也是如此。
Figure 26. Platform angle 圖26. 平台角度
Ski width滑雪板寬度
The width of the ski waist has a direct effect on the difficulty of holding an edge. The force from the snow pushes on the inside edge of the outside ski. The wider the waist of the ski, the greater the distance from the centre of the ankle to the weight supporting platform. The greater the distance, the greater the force (torque) acting to flatten the ski (reduce edge angle). 滑雪板腰部的寬度直接影響保持刃邊的難度。來自雪面的力量會推擠外側滑雪板的內側刃邊。滑雪板腰部越寬，從腳踝中心到承重平台的距離越大。距離越大，作用於使滑雪板平坦（減少刃邊角度）的力矩（扭力）也越大。
Snowpack density greatly influences this situation. On hard snow, the ski edges cut a smaller platform and the distance from the centre of the ankle to the force from the snow is greater. In softer snow, the ski edges cut a larger platform, reducing the distance. 雪層密度對此情況有很大影響。在硬雪上，滑雪板刃邊切割的承重平台較小，從腳踝中心到雪面作用力的距離較大。在較軟的雪上，滑雪板刃邊切割的承重平台較大，距離則較短。
Skiing on hard snow with a wide ski places more force on the knee than would a narrower ski. Using wide skis on hard snow creates strain and fatigue potential on the knee joint due to the muscular effort of edging and holding an edge against the opposing torque working to flatten the ski. 在硬雪上使用寬板滑雪比使用窄板滑雪對膝蓋施加更多的力量。因為在硬雪上使用寬板滑雪，必須靠肌肉力量來壓邊並抵抗使滑雪板趨於平坦的反向扭矩，這會對膝關節造成壓力和疲勞的潛在風險。
Angulation provides a mechanism for some adjustment of the force from the snow, closer to the longitudinal axis of the ski. Angulation reduces the length of the moment arm, which in turn, reduces the amount of torque. 角度調整提供了一種將來自雪面的力量調整得更接近滑雪板縱向軸線的機制。角度調整縮短了力矩臂的長度，進而減少了扭矩的大小。
Movements - Edge control 動作 - 邊緣控制
Lateral movement occurs across the base of support - from side to side. The movement can be viewed either from the body moving laterally across the BOS or the BOS moving away/sideways from the body. 側向移動發生在支撐基底的橫向—從一側移動到另一側。此動作可以從身體橫向移動穿過支撐基底，或支撐基底從身體旁邊移開/橫向移動來觀察。
Edging is achieved by a specific movement or a combination of movements, depending on the desired objective. To turn, the COM must be inside the arc. The parts of the body moved towards the inside or outside of the arc (lateral movements across the skis) are considered edging movements. A variety of movements can provide edging input to the skis. 邊緣控制是透過特定動作或多種動作組合來達成，視目標而定。要轉彎，重心必須位於弧線內側。身體向弧線內側或外側移動的部分（滑雪板上的橫向移動）被視為邊緣控制動作。多種動作都能為滑雪板提供邊緣控制的輸入。
Ankle control/tension腳踝控制/張力
Ankle control and tension directs force towards the inside or outside of the foot (pronation or supination) and changes the platform angle. 踝關節控制與張力將力量導向腳的內側或外側（內翻或外翻），並改變支撐平台的角度。
The ankle joint can manipulate edge angle the fastest, exerting a strong influence on early edging outcomes and enabling the angulation between the foot and the tibia. 踝關節能最快調整邊緣角度，對早期邊緣效果產生強烈影響，並使腳與脛骨之間形成角度。
Knee膝蓋
An angle is created at the knee joint, as viewed from the frontal plane. The knee joint has little capacity for lateral movement; perceived knee angulation is a combination of internal leg rotation, knee flexion and ankle eversion. 從正面平面觀察，膝關節形成一個角度。膝關節的側向活動能力有限；膝蓋角度的呈現是腿部內旋、膝蓋屈曲和踝關節外翻的綜合結果。
There is greater apparent utilization of the knee in short turns compared to longer turns, as there is less use of the hip. Angulation of the knee is fast and reactive but weaker than hip angulation. 與較長的轉彎相比，短轉彎中膝蓋的使用明顯較多，因為髖部的使用較少。膝蓋的角度調整快速且具反應性，但力量不及髖部角度調整。
Hip髖部
Creating an angle at the junction of the pelvis and hip joint - leg and upper body independence. 在骨盆與髖關節交接處形成一個角度——腿部與上半身的獨立性。
Accompanied by rotational independence (separation) between the legs and pelvis, a hip hinge motion allows the body to bend laterally. The upper body moves towards the outside of the turn as the hip moves further inside the turn, creating an angle at the junction of the pelvis and hip joint. The lateral tilt of the pelvis is effective but only a small amount of tilt is accessible without some counter position of the pelvis. 伴隨著腿部與骨盆之間的旋轉獨立（分離），髖部鉸鏈動作使身體能夠側向彎曲。當髖部向轉彎內側移動時，上半身則朝向轉彎外側移動，在骨盆與髖關節的交接處形成一個角度。骨盆的側傾是有效的，但在沒有骨盆某種對抗姿勢的情況下，側傾幅度只能有限。
Figure 28. Hip angulation 圖28. 髖部角度形成
Hip angulation allows the legs to tilt the skis more quickly than using the whole body to do so. The movement is strong and powerful but generates slower edging movements compared with knee and ankle angulation; it is most suited 髖關節傾斜使雙腿能比整個身體傾斜滑雪板更快速。這種動作強而有力，但與膝蓋和腳踝傾斜相比，產生的邊緣動作較慢；它最適合
towards higher speeds where greater forces are encountered. The hip enables angulation between the legs and pelvis and is the only joint in the skiing kinetic chain that offers circumduction movement ability. 在較高速度下，當遇到較大力量時使用。髖關節使雙腿與骨盆之間產生傾斜，且是滑雪動力鏈中唯一具有環繞運動能力的關節。
Blending edging movements 融合刃邊動作
A blend of the above movements is most common when skiing. 滑雪時最常見的是上述動作的混合。
Desired outcomes and situations dictate the combination and extent of edging inputs, with speed and radius being the main influences. 期望的結果和情境決定了邊緣輸入的組合和程度，其中速度和半徑是主要的影響因素。
Inclination傾斜角
Inclination is the degree of lean relative to the line of gravity. It also represents the balance line as viewed from the frontal plane. 傾斜角是相對於重力線的傾斜程度。它也代表從正面平面觀察的平衡線。
The line from the BOS (supporting foot/feet) through the COM describes the angle (lateral movement) of the COM towards the inside of a turn. 從支撐腳（支撐腳/腳）到質心（COM）的線描述了質心向轉彎內側的角度（側向移動）。
Every turn has inclination, allowing the COM to balance against the turn forces. 每個轉彎都有傾斜，使重心能夠平衡轉彎時的力量。
Figure 29. Inclination with angulation. 圖29. 傾斜與角度。
Angulation角度
Angulation describes several movements which create discreet angles between the ankle, knee, hip and through the spine - lateral independence. Angulation allows a greater edge angle relative to our speed and radius than inclination alone. 角度描述了在腳踝、膝蓋、臀部以及脊椎之間形成明顯角度的多種動作——側向獨立性。角度使得相較於僅有傾斜，能在速度和半徑下達成更大的邊緣角度。
Hip angulation, for example, creates an angle between the upper leg and pelvis. The lower body parts are angled towards the inside of the turn and the upper body parts angled to the outside of the turn. 髖部傾斜，例如，會在大腿與骨盆之間形成一個角度。下半身部位朝向轉彎內側傾斜，而上半身部位則朝向轉彎外側傾斜。
Angulation is present in all well-executed turns. It allows lateral adjustments of the balance line towards the outside ski. When used in conjunction with counter (upper and lower body independence/separation), the range of movement is greater. 傾斜存在於所有執行良好的轉彎中。它允許平衡線向外側滑雪板做側向調整。當與反向動作（上下半身獨立/分離）結合使用時，動作範圍會更大。
Figure 30. Angulation圖30. 傾斜
Continuous progressive edging 持續漸進的刃邊控制
In a skidded turn, the steering effort must be continued to produce a round turn. 在滑移轉彎中，必須持續施加轉向力以產生圓形轉彎。
Turning forces increase as the turn progresses due to the pull of gravity downslope. If the turning effort is not maintained, the turn shape will elongate (radius will increase). This elongated turn shape is prevalent in novice skiers, as they lack the ability to create and resist the turning forces after crossing the fall line. 隨著轉彎進行，轉向力因重力向下坡的拉力而增加。如果不持續施加轉向力，轉彎形狀將會拉長（半徑會增加）。這種拉長的轉彎形狀在新手滑雪者中很常見，因為他們缺乏在越過落線後產生並抵抗轉向力的能力。
In a carved turn, the COM must progressively move further inside the turn as the forces build. 在刻滑轉彎中，隨著力量的增強，重心必須逐漸向轉彎內側移動。
The largest edge angles are created during the transition between the end of the control phase and the start of the completion phase of the turn where the forces are at their greatest. 最大的邊緣角度是在轉彎的控制階段結束與完成階段開始之間的過渡期間產生，此時力量達到最大。
Figure 39. Progressive edge angle 圖39. 漸進式刃邊角度
Edge release刃邊釋放
Edge release refers to reducing edge angle of the skis in a predictable and controllable manner. The ability to dynamically adjust the edge and platform angles to intentionally slip and feather the edge is of great utility. 邊緣釋放是指以可預測且可控制的方式減少滑雪板的邊緣角度。能夠動態調整邊緣角度和平台角度，故意讓邊緣滑動和輕觸，具有極大的實用價值。
Edging ability involves controlling the ski grip and applying it more or less as required. Training the movements that reduce ski grip develops the versatility and adaptability needed to control many situations and turn outcomes. This aspect of edging is often overlooked. Competency is developed over time by understanding the concept and through dedicated practice. It can be advantageous at higher speeds to allow the skis to come off of the snow between turns to create a smooth link with no edge contact with the snow. 邊緣控制能力涉及控制滑雪板的抓地力，並根據需要多或少地施加。訓練減少滑雪板抓地力的動作，有助於培養控制多種情況和轉彎結果所需的多功能性和適應性。這方面的邊緣控制常被忽視。透過理解概念和專注練習，能力會隨時間提升。在較高速時，允許滑雪板在轉彎間離開雪面，創造無邊緣接觸雪面的順暢連結，可能會帶來優勢。
Figure 31. Edge release圖31. 邊緣釋放
Turning force轉向力
Centripetal force (a centre-seeking force) is the sideways force making us go around a turn. Whenever centripetal force is present, the COM must move inside the turn. The greater the force, the more the COM needs to move inside the turn. 向心力（一種指向中心的力）是使我們繞彎的側向力。只要存在向心力，質心（COM）就必須移動到彎道內側。力越大，質心需要移動到彎道內側的程度就越大。
Every turn has inclination due to this force. The degree of inclination depends on the magnitude of the force. 每個彎道因這股力而產生傾斜。傾斜的程度取決於力的大小。
PRESSURE壓力
Pressure is a blanket term for managing forces in skiing. There is artistry in mastering pressure movements. Exceptional skiers are described as having a unique ‘feel’ for the snow. Pressure is simply a force divided over the distributed area ( P=F//A\mathrm{P}=\mathrm{F} / \mathrm{A} ). That statement is extremely accurate when you consider skiing is controlling forces distributed over the instruments, our skis. 壓力是在滑雪中管理力量的總稱。掌握壓力動作是一門藝術。優秀的滑雪者被形容為對雪地有獨特的「感覺」。壓力簡單來說就是力除以分布面積（ P=F//A\mathrm{P}=\mathrm{F} / \mathrm{A} ）。當你考慮到滑雪是控制分布在我們的工具——滑雪板上的力量時，這個說法非常準確。
Forces in skiing come from two main sources: 滑雪中的力量主要來自兩個來源：
Actions or movements created by the skier 滑雪者所產生的動作或動作
Variations in terrain and snow surface/conditions 地形與雪面／雪況的變化
Forces at the skis 滑雪板上的力量
Fore aft: distribution of pressure along the length of the ski around its lateral axis (pitch). 前後方向：沿滑雪板長度圍繞其橫軸（俯仰）的壓力分布。
Ski to ski: distribution of pressure from ski to ski (as viewed in the frontal plane). 左右滑雪板：滑雪板之間的壓力分布（從正面平面觀察）。
Vertical: magnitude of force acting on the ski base, including the edge of the ski. 垂直方向：作用於滑雪板底部的力量大小，包括滑雪板的邊緣。
Fore-aft distribution of pressure along the ski length effects the self-steering function of the skis by manipulating torque. Moving pressure forward increases the self-steering function, whereas moving pressure rearward decreases it. 沿滑雪板長度方向的前後壓力分布會透過操控扭矩影響滑雪板的自我導向功能。將壓力向前移動會增加自我導向功能，而將壓力向後移動則會減少該功能。
Pressure regulation movements 壓力調節動作
Fore/Aft前／後
Fore/aft stability is constantly challenged when skiing. 滑雪時，前後穩定性持續受到挑戰。
Terrain features and the changing gradient of the slope require continuous fore aft adjustments between the BOS and the COM to stay in an optimal balance state. 地形特徵與坡度的變化需要在基礎支撐面（BOS）與質心（COM）之間不斷進行前後調整，以維持最佳的平衡狀態。
As the skier’s location in the turn changes, the gradient of the slope relative to the direction the skier is facing also continuously changes. As a turn is initiated, the incline of the slope becomes increasingly steeper through the fall line and then rapidly decreases through completion of the turn. Snow conditions (ice/powder) and terrain also have a considerable effect on the resultant force trajectory and required fore-aft pressure adjustments. 隨著滑雪者在轉彎中的位置改變，坡度相對於滑雪者面向方向也持續變化。當轉彎開始時，坡度沿著落線變得越來越陡峭，然後在轉彎完成時迅速減緩。雪況（冰面/粉雪）與地形也對合力軌跡及所需的前後壓力調整產生相當大的影響。
Manipulation of pressure forwards at the start of a turn has balance and turn initiation advantages. Aft pressure distribution enables more effective grip through the middle and turn completion phases. 在轉彎開始時向前施壓的操作，有助於平衡與轉彎啟動。向後的壓力分布則能在轉彎中段及完成階段提供更有效的抓地力。
Relationship between the BOS and COM BOS 與 COM 之間的關係
The pull and push of the feet moving the BOS fore-aft under the COM is typically quicker than moving the COM fore-aft. Refinement of muscular tension and foot/ankle/lower leg proprioception has a significant influence on fore-aft pressure at the expert level. 腳部前後移動 BOS 以配合 COM 的拉動與推動，通常比移動 COM 本身更迅速。肌肉張力的精細調整以及腳部／踝關節／小腿的本體感覺，在專家層級對前後壓力有顯著影響。
Subtle manipulation of pivot point changes fore aft along the ski can be achieved. Pressure/force distribution towards the toe or heel piece of the binding also influences ski performance characteristics. 可以微妙地調整滑雪板上的支點位置，前後移動。壓力／力量分布向綁定器的腳尖或腳跟部分，也會影響滑雪板的性能特性。
Directing increased pressure/force towards the front of the ski enables easier turn initiation and aids in a forward, perpendicular to the slope, BOS//COM\mathrm{BOS} / \mathrm{COM} relationship. Directing such pressure/force toward the tail of the ski in the middle and turn completion phases creates grip. 將增加的壓力／力量導向滑雪板的前端，可以更容易地啟動轉彎，並有助於保持滑雪板與坡面垂直、向前的 BOS//COM\mathrm{BOS} / \mathrm{COM} 關係。在轉彎中段和完成階段，將此類壓力／力量導向滑雪板尾部，則能產生抓地力。
Joint Movement in Isolation: 關節動作的獨立運動：
The below movements have the following effects: 以下動作具有以下效果：
Hip Flexion - Moves COM forward 髖關節屈曲 - 將重心向前移動
Hip Extension - Moves COM backwards 髖關節伸展 - 將重心向後移動
Knee Flexion - Moves COM backwards 膝關節屈曲 - 將重心向後移動
Knee Extension - Moves COM forward 膝關節伸展 - 將重心向前移動
Ankle Flexion - Moves COM forward 踝關節屈曲 - 將重心向前移動
Ankle Extension - Moves COM backwards 踝關節伸展 - 將重心向後移動
Figure 32. Joint articulations 圖32. 關節活動
The Ankle踝關節
The ankle is deserving of special mention in the context of advanced management of pressure. Being the joint closest to the ski to snow interface and the first joint in the kinetic chain, the ankle can influence rapid pressure distribution on the ski both fore-aft and laterally. 在壓力的進階管理中，踝關節值得特別提及。作為最接近滑雪板與雪面接觸點的關節，也是動力鏈中的第一個關節，踝關節能夠影響滑雪板前後及側向的快速壓力分布。
Expert edging and pressure refinement requires mastery over the movements of this joint. Small increments of articulation at the ankle produce a significant influence on balance and ski performance. 專業的邊緣控制與壓力調整需要對此關節的動作有精準掌握。踝關節的小幅度活動，對平衡與滑雪板的表現有顯著影響。
Dorsiflexion and plantar flexion, combined with hip flexor and glute activation, facilitate expert level fore-aft pressure/ weight distribution. 背屈與跖屈，結合髖屈肌與臀肌的啟動，有助於達到專家級的前後壓力／體重分配。
Ski to Ski滑雪到滑雪
As we predominantly ski on the outside ski, the transition of weight/pressure from ski to ski is required. 由於我們主要在外側滑雪板上滑行，因此需要從一隻滑雪板到另一隻滑雪板的體重／壓力轉移。
Reasons for skiing on the outside ski: 滑行於外側滑雪板的原因：
We constantly fall inside during a turn in order to continue to turn. The inside leg can catch us if we fall too far, too quickly, by controlling inclination. 我們在轉彎時會不斷向內傾斜，以持續完成轉彎。若傾斜過度或過快，內側腿會透過控制傾斜度來支撐我們，防止跌倒。
The outside leg is more extended and, therefore, stronger in the vertical plane (perpendicular to the ski base). 外側腿較為伸展，因此在垂直平面（與滑雪板底面垂直）上更具力量。
The outside leg is biomechanically stronger, with more effective alignment to control turn forces. 外側腿在生物力學上更強壯，且對齊更有效，能控制轉彎時的力量。
Maximizes grip. Greater edge angle and more pressure is produced on the outside ski. 最大化抓地力。外側滑雪板產生更大的邊緣角度和更大的壓力。
As our legs can manipulate the vertical distance between hip socket to ski independently, we have the ability to rapidly transfer weight from ski to ski through flexion/extension movements of the ankle, knee and hip joints and a small amount of pelvic tilt. This leg action independence substantially controls the path of the COM from turn to turn. 由於我們的雙腿可以獨立調整髖關節到滑雪板之間的垂直距離，我們能夠透過腳踝、膝蓋和髖關節的屈伸動作以及少量的骨盆傾斜，迅速將重量從一隻滑雪板轉移到另一隻。這種雙腿動作的獨立性大幅控制了重心（COM）從一個轉彎到下一個轉彎的路徑。
Figure 33. Clean carved turn in soft snow 圖33. 在鬆軟雪地上的乾淨刻痕轉彎
Weight transfer can also be achieved through gross movements of the upper body, but these movements are considerably slower and less effective. Different combinations and timing of these faculties provide numerous techniques to obtain weight/pressure transfer between skis. 重量轉移也可以透過上半身的大幅度動作來達成，但這些動作相當緩慢且效果較差。不同的組合與時機運用這些能力，能提供多種技巧以實現滑雪板之間的重量／壓力轉移。
Vertical movements垂直動作
Vertical movements describe the movement of the COM closer to or further away from the BOS, vertically along the balance line. 垂直動作指的是身體質心（COM）沿著平衡線垂直方向，向平衡基底（BOS）靠近或遠離的移動。
The BOS/COM relationship is controlled predominately through flexion and extension movements of the ankle, knee, and hip joints; the spine and trunk also play a role. These movements occur along the balance line, as the push from the snow (pressure) acts perpendicular to the base of the ski. BOS/COM 關係主要透過腳踝、膝蓋和臀部關節的屈曲與伸展動作來控制；脊椎和軀幹也扮演一定角色。這些動作沿著平衡線發生，因為來自雪地的推力（壓力）垂直作用於滑雪板的底部。
Vertical movements are continuously adjusted to regulate the pressure through the base of the ski and control ski to snow contact. Regulating pressure as terrain and turning forces change allows the COM to stay quiet and stable, providing a predictable upper body mass against which to turn the legs. 垂直動作持續調整，以調節滑雪板底部的壓力並控制滑雪板與雪面的接觸。隨著地形和轉彎力量的變化調節壓力，使 COM 保持穩定安靜，提供一個可預測的上半身質量，作為轉動雙腿的基準。
Vertical movements to moderate pressure are most apparent at the expert level. Expert situational skiing environments often demand a full range of vertical movements to successfully manage variations in terrain. 調節壓力的垂直動作在專家級別最為明顯。專家級的情境滑雪環境常常需要完整範圍的垂直動作，才能成功應對地形的變化。
Example: Expert short turns 範例：專家級短轉彎
Rapid pressure buildup demands absorption of pressure between turns to maintain snow contact and initiate the next turn successfully and elegantly. Vertical movements (flexion) along the balance line manage the magnitude of force through the bottom of the skis to enable this performance level of skiing. 快速的壓力累積需要在轉彎間吸收壓力，以維持與雪面的接觸，並成功且優雅地啟動下一個轉彎。沿著平衡線的垂直動作（屈曲）管理通過滑雪板底部的力量大小，以實現這種高水準的滑雪表現。
Figure 34. Absorption - short turns 圖34. 吸收 - 短轉彎
Example: High impact expert bumps 範例：高衝擊專家級雪包
By anticipating the trajectory of the snow pushing on us upon impact, we rapidly extend and place our feet between the impeding impact and our COM. Controlled, resistive flexion movements through the full range of the vertical axis arrest the large forces encountered in these situations. 透過預判雪地在撞擊時對我們施加的軌跡，我們迅速伸展並將雙腳置於即將撞擊的力量與我們的重心之間。透過垂直軸全範圍的受控抗拒屈曲動作，阻止在這些情況下遇到的大力量。
Figure 35. Absorption - bumps 圖35. 吸收 - 凸起
Unweighting reduces forces (pressure) at the ski-to-snow interface. 減輕負重可降低滑雪板與雪面接觸處的力量（壓力）。
Unweighting減輕負重
Unweighting is a term used to describe increasing and decreasing the pressure (force) between the snow and the skier. 減輕負重是一個用來描述增加和減少雪面與滑雪者之間壓力（力量）的術語。
We use unweighting to manipulate and manage the magnitude of pressure acting on our skis. 我們使用減重技巧來操控和管理作用在滑雪板上的壓力大小。
We typically refer to two forms of unweighting, up-unweighting, and down-unweighting. In its simplest form, we use unweighting to reduce the amount of pressure on the skis, making it easier to direct them. 我們通常指兩種形式的減重：向上減重和向下減重。最簡單的形式中，我們使用減重來降低滑雪板上的壓力，使其更容易操控。
Unweighting is achieved by accelerations and decelerations between the COM and the snow. 減重是透過身體重心（COM）與雪面之間的加速與減速來達成的。
Up-unweighting向上減重
In up-unweighting, an extension of the legs momentarily increases pressure, but at the top of the action actually reduces pressure on the skis, making them lighter. It is easier to twist the skis when there is less weight on them (reduced pressure). 在向上減重中，腿部的伸展會暫時增加壓力，但在動作頂點實際上會減輕滑雪板上的壓力，使滑雪板變得更輕。當滑雪板上的重量較輕（壓力減少）時，更容易扭動滑雪板。
The speed and duration of this movement provides options for specific tactics and objectives. 此動作的速度和持續時間為特定戰術和目標提供了多種選擇。
Down-unweighting向下減重
Down-unweighting is a quick flexion movement of the joints that creates an unweighting (reduction of force) on the skis at the start of the movement. The speed and specifics of this movement - actively pulling feet up or dropping COM down provides options for specific tactics and outcomes. 向下減重是關節快速屈曲的動作，在動作開始時會使滑雪板上的重量（力量）減輕。此動作的速度和細節——主動抬起腳或降低重心（COM）——為特定戰術和結果提供了多種選擇。
The COM will still predominantly rise in a down-unweighted manoeuvre, but it will rise less than the feet, as the feet are absorbing/taking away force (pressure). An example is bump skiing: flexion movements occur during edge change, but the COM path still rises as the skier moves over the bump. 在下減重的動作中，重心（COM）仍然主要是上升的，但上升幅度會比腳部小，因為腳部正在吸收或減少力量（壓力）。一個例子是顛簸滑雪：在換刃時會有屈曲動作，但當滑雪者越過顛簸時，重心路徑仍然會上升。
Figure 36. Coordination of movements in short turns in the bumps 圖36. 在顛簸地形中短轉彎的動作協調
COORDINATION協調
Moving the body segments in the correct order creates efficiency. Efficient movements help direct the COM from arc to arc with little interruption of momentum (motion). This is the flow we notice when we see a good skier, and the seamless blend of the skills can be seen with a smooth glide between turns. 依正確順序移動身體各部位能提升效率。有效率的動作有助於將重心（COM）從一個弧線順暢引導到下一個弧線，且動量（運動）中斷極少。這種流暢感是我們看到優秀滑雪者時所注意到的，技能的無縫結合可從轉彎間的平滑滑行中看出。
Coordinated Movements refer to the skill of harmonizing movements so that the right things happen at the right time. In a sport such as skiing, where the very essence of the sport is balancing while moving over changing terrain, coordination is crucial to progressing beyond the beginner stage. 協調動作指的是將動作和諧統一，使正確的動作在正確的時間發生的能力。在滑雪這項運動中，平衡與在變化地形上移動是其核心，協調性對於超越初學者階段至關重要。
Initially, the student learns to do simple tasks like edge the skis at the right time, extend or flex at the right time, and later, do several of these actions simultaneously (coordinate the movements). In expert skiing, coordination is a magical element that makes skiing appear effortless and fluid. More experienced skiers utilize sensory input by looking ahead to anticipate terrain changes and feeling variations in snow conditions, adjusting their technique well before the fall line or terrain feature. 最初，學生學習做簡單的動作，例如在正確的時間壓邊滑雪板、在正確的時間伸展或屈曲，之後再同時執行多個這些動作（協調動作）。在專家級滑雪中，協調是一個神奇的元素，使滑雪看起來輕鬆且流暢。更有經驗的滑雪者會利用感官輸入，透過向前觀察來預測地形變化，並感受雪況的變化，在落線或地形特徵出現之前就調整技巧。
Figure 37. Coordination of movements in Carved Expert turns 圖37. 切割專家轉彎中的動作協調
Various combinations and proportional application of the skills give us precise control over the performance outcome of our skiing. 各種技能的組合與比例應用，讓我們能精確控制滑雪表現的結果。
Timing時間
Timing a skier’s movements is integral to achieving the desired outcomes. Timing refers to when, for how long, and how intensely a movement is applied. Forces need to be managed smoothly to create effective skiing at all stages of learning. 掌握滑雪者動作的時機是達成預期效果的關鍵。時機指的是動作施展的時間、持續多久以及強度。力量需要被平順地控制，以在學習的各個階段創造有效的滑雪表現。
Key points:重點：
Successful timing relies on using the appropriate movement for the appropriate duration, given the desired outcome 成功的時機掌握依賴於根據預期結果，使用適當的動作並持續適當的時間
Starting and stopping a selected movement at the appropriate point in the turn or maneuver is also a principal element of timing 在轉彎或動作中於適當的時點開始和停止所選動作，也是時機掌握的主要元素
Advanced coordination skills will make a group of complex movements appear as one single effort 高階的協調能力能讓一連串複雜的動作看起來像是一個單一的努力
Skiers can develop coordination skills by challenging themselves with the speed and or combination and sequence of movements 滑雪者可以透過挑戰速度以及動作的組合和順序來培養協調能力
The order of movements or actions in a ski turn must be properly sequenced, ensuring that each movement occurs in the correct arrangement and will contribute to the overall execution. Maintaining rhythm with a consistent pace and flow throughout the run movement will increase the skier’s efficiency. The skier should try to anticipate the actions and their sequence to achieve the desired outcome. Effective integration ensures that the movement of each part is harmonized to perform the skill efficiently. 滑雪轉彎時動作或行動的順序必須正確排列，確保每個動作都在正確的順序中發生，並有助於整體執行。保持節奏一致的速度和流暢度，能提升滑雪者的效率。滑雪者應該嘗試預判動作及其順序，以達成預期的結果。有效的整合確保每個部分的動作和諧一致，從而有效地完成技巧。
Adaptability適應能力
The ability to adjust movements in response to changing conditions or new information. Adaptability allows for flexible and responsive coordination, which is essential for dynamic ski environments. These elements collectively contribute to the effective coordination of movements in motor skills, leading to improved performance and efficiency. 能夠根據變化的條件或新資訊調整動作。適應性使協調動作更具彈性和反應性，這對於動態的滑雪環境至關重要。這些元素共同促進了動作技能中動作的有效協調，從而提升表現和效率。
Conclusion結論
The 5 Skills Framework stands as an important resource in the teaching and mastery of skiing. By focusing on the five essential skills-Balance, Rotary, Edging, Pressure, and Coordination-this framework provides a structured approach to understanding and improving skiing techniques across all terrains and conditions. It offers a comprehensive means to articulate what skiers do with their skis and how they must move to execute various maneuvers effectively. 5 技能框架是滑雪教學與精通的重要資源。透過聚焦於五項基本技能——平衡、旋轉、邊緣控制、壓力與協調——此框架提供了一個結構化的方法，幫助理解並提升各種地形與條件下的滑雪技巧。它全面說明了滑雪者如何運用滑雪板，以及如何移動身體以有效執行各種動作。
Embracing the 5 Skills allows CSIA instructors to accurately assess and guide skiers, design purposeful lesson plans, and refine their own skiing proficiency. Ultimately, seeking to simplify and clarify the dynamics of skiing, equipping members with the tools needed to teach with precision and insight. 採用 5 技能框架使 CSIA 教練能夠準確評估並指導滑雪者，設計有目的的課程計畫，並精進自身滑雪技術。最終目標是簡化並釐清滑雪的動態，為會員提供精準且具洞察力的教學工具。
Credits
Thank you to all members who 感謝所有成員們
appear in these pages 出現在這些頁面中
The CSIA is a member of CSIA 是成員之一
the International ski國際滑雪
Instructors’ Association 教練協會
All rights reserved - Canadian Ski Instruc- 版權所有 - 加拿大滑雪教練聯盟
tor’s Alliance教練聯盟
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