Using AASI's Fundamental Movements to Develop Flexion & Extension

by Earl Saline

By now, I'm sure all of you have heard of AASI and the Fundamental Movements. Some of you may have even cornered a DCL, or two, to explain a little more in depth. Here's a working example of what this concept means in the real world of everyday teaching. I call it the "Gas Pedal Method."
Here you go, out to greet your class of first timers. You've just finished reading about F.M. and are looking for a way to start working it into your lessons.
From the moment your students have their front foot in the binding, they are using flexion and extension movements.
These movements are used at the ankle, for instance, to either maintain a flat or edged board while walking and skating.
Ankle, knee, and hip flexion is important for balance. If any of the joints stiffen, gross adjustments must be made elsewhere, usually in the upper body. Talking this through with your students and keeping the focus on the lower body will help them throughout their snowboard career.
So, now they are gliding in a straight run, using flexion/extension movements to maintain balance, and keeping most of their weight on the front foot, right?! Now it's time for their first turn. This is where the "Gas Pedal" comes into play.
I start most students with a toe side turn. Nearly every one is familiar with the motion necessary to push down on a gas pedal. This is "extension." You can illustrate from a stationary position with the back foot placed between the bindings.
Simply press down on the toes of the front foot, allowing the heel of the front foot to come off the snow. Hopefully, if your students boot/binding setup is snug enough so that the heel side edge will also come off the snow slightly. Set your students in motion, remind them to maintain balance first, then gradually press down on the "Gas Pedal". The shoulders should stay aligned with the board while the head looks in the direction of the turn. This will create a smooth, balanced turn to the toe side.
If there is difficulty at this stage it usually stems from loose gear, poor stance (rear end stuck out over the heels, knees touching together, standing on the back foot, etc.), shoulders turned too far forward (front shoulder twisted towards the heel side), the head looking the other direction or even at the snow, or any combination of the above.
Onto the heel side turn. You've congratulated your class on demonstrating amazing balance and natural ability by being able to perform a toeside turn. This time they are turning the other way.
Instead of pushing on the "Gas Pedal" they will ease off, or lift, the toes from the G.P., turn their head in the direction of the turn, and complete their turn with the board sideways on the hill.
Problems at this stage are similar to those experienced earlier. In addition to the normal gear, balance, stance, and body position issues, look for joint problems.
Many students will keep very flexed ankles which keep the knees over the toes. This makes it very difficult to raise the toe edge off the snow. They may have great posture from the knees up with excellent balance but have a hard time making a heel side turn without catching the toe edge.
Instead of simply repeatedly telling them to sit back into the hill or pull up on their toes, I ask them to pull the knees back until they feel the calves against the back of the boots or binding. The angle at the ankle joint needs to be greater to allow a successful heelside turn. I'm not asking them to straighten the knees. Ankle, knee, and hip flexibility is too important for balance to remove a joint from the chain.
To avoid spin outs and over rotation remind students to finish the turns with the shoulders and board sideways, across the hill. At the finish of the turn they should also be balancing on both feet, regardless of toe/heel side.
Isolating the front foot as the "driving" force behind the turning forces helps demystify the turning process for many people. By starting all the direction transitions with front foot movements and then adding the back foot to finish can eliminate many a painful slam.
In the garland exercise, with both feet in, flattening first the front foot, moving the front knee towards the nose of the board, then flattening the back foot will carry the board into the fall line.Pushing down on the G.P., or easing off, with the front foot will start the turn out of the fall line. As the turn develops the back foot mimics the movements of the front foot to allow a complete, balanced finish. And the process repeats itself.
For those students ready to make transitions from one edge to the other, this technique can help save the knees and rear end from excessive abuse. When someone tries to transition from heel to toe, or vice versa, usually it is with both feet at the same time. And the resulting fall to their knees or rear, hopefully, isn't too painful.
Going from one edge to the other is not about committing yourself totally and hanging yourself out to dry. By starting with just the front foot and knee they can ease themselves into the turn.
As the board seeks the fall line, the front foot progressively engages the appropriate edge and then the back foot mimics the front foot to complete the turn in a stable, balanced position.
Looking where you want to go, shoulder alignment, slope conditions, traffic, equipment, etc. will all play a role in the success of your students. But, by starting with the emphasis on controlling the board with the lower body, the feet in particular, it allows more direct response from the board.
And, as we all know, most proficient riders use the lower body while the upper body is along for the ride. Or, to help when necessary ( i.e. pick up the pole your skiing buddy lost when he ate it in the powder).
Try this out in your own riding. Don't be surprised if it's already there to some extent. Slow your riding down to reinforce the movements (or ride switch!) and start working the process into your everyday riding. And, GO TO A CLINIC!
Editor's Note: Earl Saline is a AASI-NW Divisional Clinician and Examiner. He teaches snowboarding, alpine and telemark skiing for the Stevens Pass Ski School. Rumor has it, he's eaten it in the powder and lost a pole once or twice, himself!