What are the skills for standing long jump?

I will copy my previous question about standing long jump to you, I hope it can help you.

The following points should be taken into account when standing the long jump:

Combination of pedaling and swinging: when standing long jump, in fact, it is the full force of two forces: one is the power of the leg to push the ground, the other is the power of the arm swing, the combined force of these two forces is called the combination of the pedal and swing, the leg kicks the ground at the same time, the two arms should quickly swing from back down to front and upward, and stop sharply above the front.

When taking off, it is necessary to pay attention to the body to have a certain take-off height to prepare for the next step of taking off and landing.

After taking off, the body should be fully extended;

Finally, when landing, you should do the abdominal and leg lifting. Landing is also very important, and you can use the following exercises:

1. The abdominal and leg raises need to have a foundation of waist and abdominal muscle strength. Usually practice more exercises to increase the waist and abdominal muscles (core strength), such as sit-ups, hanging leg raises, two-head ups, prone back arch, etc.;

2. When practicing standing long jump, increase the height of the jump, that is, increase the angle of the jump, so that you can have more time to do the belly and leg lifts;

3. When practicing standing long jump, put a skipping rope in front of the farthest place you usually jump 10 cm, and when you land, lift your legs hard and jump over the skipping rope, at this time your body may retreat, it doesn't matter, do more exercises will be successful;

4. When standing long jump landing, you should land with your heels first - in this way, the same body will retreat, practice more, and the upper body will be fast, and it will be successful.

Pre-swing: open your feet left and right, shoulder-width apart, swing your arms back and forth, when swinging forward, your legs are straight, when swinging back, bend your knees to lower your center of gravity, lean your upper body slightly forward, and swing your hands 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.

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 jump.

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.

Single-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.

Crossing a certain altitude and distance or a certain distance and height.

Individual counseling to correct the wrong movements.

The pre-pendulum is not coordinated. Solution: Repeatedly do the movement of swinging the straight leg forward and bending the knee backward, from slow to fast.

The upper body leans forward too much, the knee joint does not bend, and the center of gravity cannot be lowered, forming a bowing action. Solution: Do knee bend movements, look down with your eyes, and your vertical gaze does not exceed the toes, so you can see without your eyes when you are proficient.

Soaring too high or too low. Solution: It is very effective to use a marker line at a certain height or distance to correct this kind of error.

Leg tucking is too slow or inadequate. Solution: Do the exercise of belly knuckle jump repeatedly, pay attention to the thighs to the chest instead of the calves to the buttocks, and the high-five action should be timely.

The landing is unstable, and there is a large difference in the landing area of the legs. Solution: Do more close-range jumping and landing movements, and the swing of the arms should be coordinated. Set up markers on the ground, and actively and consciously step on the markers with both feet.

The standing long jump mainly requires leg explosiveness and waist and abdominal strength, as well as whole body coordination, and of course, the technical movement itself. Three months should be effective, mainly to practice movement techniques, and strength exercises should focus on thigh muscles and waist and abdominal muscles. The focus of the technique is the timing of the jump and the coordination of the center of gravity during the jump, which is mainly determined by your height, weight, and leg strength.

Judging the scale is your subjective feeling, when you land, your calves are forced to close forward, and your arms are forcefully swung back to maintain balance. When training thigh muscles, you can use squat barbell, deep jump, weight-bearing squat, etc. Waist and abdomen strength exercises can be done by sit-ups, hanging leg raises, etc.