Standing long jump emergency training, standing long jump rapid training method

As a teacher, let me give you some experience.

Standing long jump results depend on two aspects: one is technique and the other is leg strength.

1. Technology 1Learn the correct technique from your PE teacher and practice more and appreciate the essentials.

2.The swing arm in the standing long jump plays a great role, see how the teacher does the action, or how to ask the swing arm,.

3.In the standing long jump, swing your arms forward and upward while pushing your legs on the ground, and swing your arms backwards when your feet land.

2. Strength Do more standing long jump, standing multi-level long jump, vertical jump, stride jump, etc.

There is also a psychological effect at work, when you jump, you don't dare to stretch your legs forward (lift your legs).

3. When jumping, you must do it according to the technical essentials, don't rush forward with the upper body, first familiarize yourself with the technology, don't rush to go far, the technique is correct, and you will naturally jump far.

Do what I say, it will definitely have a satisfactory effect. It's my experience over the years, and it's better than what I search online.

Mainly due to the lack of strength in your leg muscles!

If you train for a long time, you can do more frog jumping and vertical jumping. If you are just trying to cope with the exam, you can set a virtual high object as your goal in the exam, and during the exam, watch the high object jump, and raise your leg to regain it when you reach the highest point, so that you can reach the left and right!

I used to encounter this kind of wandering difficult period, it turned out to be this result, and then I practiced more, and I realized that the long jump needs to go up as much as possible, look straight into the distance, give yourself a set mental goal, try to go farther, let yourself be confident that you can reach the position, vertical oblique upward, let yourself jump far in the air for more time, now I am generally about two meters seven.

Are you a junior high school student? Now is the time for junior high school graduates to take the physical education exam. Our boys in Qinhuangdao City set the full score of the long jump to be meters.

With a lot of potential according to your height, you now do squat jumps to increase leg strength. Don't go to power. The effect of these two exercises is different, please consult your physical education teacher about the long jump technique!

After all, the exam time is tight next week. My students' squats and jumps have helped them a lot, and I suggest you try them too.

Pre-swing: open the feet left and right, the same width as the shoulders, swing the arms back and forth, when the front clan digs the Qi pendulum, the legs are straight, when the back swing, bend the knees to lower the center of gravity, the upper body lean forward slightly, and the hands swing back as much as possible.

Key points: The upper and lower limbs are coordinated and coordinated, the center of gravity is lowered by one extension and two flexion when swinging, and the upper body is slightly leaning forward. Zhaoling.

Take off and take off: Kick the ground quickly and hard with both feet, and swing from back to front and up with both arms slightly bent at the same time, jump forward and up in the air, and fully spread your body.

Key points: Kick the ground quickly and powerfully, coordinate the leg pedal and hand swing, fully expand the body in the air, and emphasize the instant kicking action of the forefoot before leaving the ground.

Landing cushioning: Tuck your abdomen and raise your legs, stretch your calves forward, swing your arms back vigorously, and bend your knees to cushion on the ground. Key points: Grasp the timing of the calf extension, bend the leg and extend the arm back, and go forward and not backward after landing.

Auxiliary exercises for standing long jumps are delayed.

Jump-up: Bend your knees on the spot and start jumping, do a straight-leg push-up in the air, fully open your hips, make a back arch movement, and bend your knees to cushion when you land.

One-legged jump forward exercise: generally use the method of left (right) to right (left) to practice, the distance is controlled at about 25 30 meters, and 3-4 sets are completed.

Abdominal jump exercise: Start jumping upright in place, do leg bending and knee hugging movements in the air or high-five your hands in front of your legs, and be sure to bend your knees to cushion when you land.

The training method of standing long jump skills is as follows:1. When pre-swinging, the feet should be opened left and right, shoulder-width apart, the arms swing back and forth, and the legs should be straightened when swinging forward.

2. When swinging back slightly off the ground, bend your knees to lower your center of gravity, lean your upper body forward slightly, feel like money shaking, and swing your hands back as much as possible.

3. When jumping, the feet are fast and powerful, kicking the ground, ankles, knees, and hips in turn to burst and stretch, while the arms are slightly bent, swinging from back to front and upward, jumping forward and upward, and fully stretching the body, head, shoulders, hips, knees, and ankles in a straight line, the air should be fully extended, and the muscles of each part are coordinated and <>

4. The force should be coherent and not disjointed, to avoid the first force under the rising pen, when the pain is also to pay attention to our waist and abdomen strength, bend the legs and stretch the arms forward to maintain balance, try to use the knees to stick to their chin and chest, focus on the forefoot when landing, the back heel first landed, and then the power from the back foot to the front foot, and then use the power of the foot to pull the body's center of gravity to the front, stand up and leave the long jump field forward, do not habitually look back, or even go back.

Standing long jumpTechnique Training Methods:

1. When jumping, "two fast, three straight", that is, swinging arms fast, kicking fast, hip, knee, ankle three joints fully straightened. After jumping, look for opportunities to stand up in the air and feel the reaction that standing up brings to you.

Experience the sensation of "spreading your body on the ground with a fast kick".

2. Leg bending and jumping and push-ups, abdominal and knee bending into squatting exercises. The former trains students to bend their legs and raise their feelings, and the latter cultivates students' rapid abdominal and knee bending feelings.

3. Calf extension exercises. Draw marker lines or place sandbags, short ropes, rubber bands and other markers at 2 3 of the distance you actually jumped, and ask students to actively stretch their calves over the markers and put their upper heels forward. Experience the standing long jump technique calf forward stretching and landing action, and experience the feeling of "stretching the calf and moving the heel forward".

Finally, by learning these movements in series, you can learn the complete technique of standing long jump effectively and efficiently.

Standing long jump precautions:

1. Try to choose a flat and not too hard ground for practice, such as pavement, land, floor, sand pit, etc. Overly slippery ground is not suitable for practice.

2. Improve explosiveness.

The number of repetitions is generally not more than 10 times. For exercises to improve strength and endurance, the number of repetitions must be more than 10 reps and increase the number of repetitions as much as possible.

3. In the standing long jump, the angle of several body-related joints (8 angles) from the take-off jump to the moment of landing plays a pivotal role in the long jump performance.

4. Relax after exercise, athletes should pay attention to relaxing and relieving with their hands gently after training, so as to reduce muscle strain in the subsequent training.

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