Can you improve your standing long jump in 12 days, and how far can you jump in your standing long j

12 days is indeed a bit short, it is unlikely to improve overall, only from the technical essentials of practice, there is still some room for improvement. In the past few days, you will do more technical exercises and master the essentials, and your results will improve.

Here are some things to keep in mind:

1.Stand with your feet shoulder-width apart;

2.Squats should be deep (thighs should be parallel to the ground);

3.When stepping and jumping, the arms should swing upwards with all their strength to drive the body into the air;

4.When vacating the air, the head should be tilted upward;

5.After vacating the air, you should tuck your abdomen with all your strength (your thighs should be close to your chest), and your calves should be stretched forward as much as you can (don't be afraid to sit on the ground);

6.Don't be afraid of the weight when you land, pay attention to the fact that after the foot lands, the buttocks will naturally move closer to the calf.

The above essentials should be fully understood, and the number will be mastered, and the results will be improved, but it is difficult to say whether it can achieve a full score.

As for the 800-meter run, you need to have good endurance and aerobic capacity, which is difficult to improve in 12 days, let's talk about the problems that need to be paid attention to in the 800-meter run.

First, there are only two tactics for the 800-meter run, follow run and lead, and those with poor endurance are best to use follow run. That is, after the start to seize a favorable position (the first 4 5 look), and the person in front of you should not be too far away, keep a distance of about 3 meters, adjust your speed according to the speed of the person in front, if someone behind you exceeds, then to follow the person who overtakes, to gradually accelerate and decelerate, can not be sharply reduced, that will consume physical strength, to about 600 meters when the start of the full sprint.

Second, technical movements, the 800-meter run requires the whole process to run with the sole of the foot on the ground, the pace should be light, the stride frequency should be appropriate (not as fast as a sprint), the swing arm should be strong, pay attention, the swing arm is very important, and you must maintain the swing arm speed when you feel that it is difficult to stick.

Third, breathing problems, three-step breathing method, run three steps and inhale, then run three steps and exhale, inhale deeply, exhale fully, breathe with mouth and nose at the same time, and cannot breathe with the mouth and mouth wide open.

Fourth, overcome the pole problem, the 800-meter run will be very uncomfortable for a period of time, I feel that I can't run, this is the pole period, everyone has the pole period, when the pole comes, we should pay attention to adjust the breathing, can not open the mouth to breathe, to breathe with the mouth and nose at the same time, at the same time strengthen the swing arm, reduce some stride, grit your teeth and insist, generally insist on a period of time will pass the pole period, if you stop at this time will be wasted.

That's about it, feel free to ask me any questions.

In fact, whoever wants to tell you has to say that you can.

I'll give you some advice.

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.

I remember that I could only jump to the passing line in my first year of junior high school. Then because I signed up for a cram school far away (about 10 stops by car, 1 hour by car), and my classmates 6 times a week, cycling back and forth, probably less than 10 times, I was able to jump to more than 9 points. So if you are far away from school, I recommend you try cycling.

Strengthens the leg muscles. ps: I only have less than 160 in junior high school, and I think if you want to jump full score, you still need height, after all, our center of gravity is low.

There's a scientific basis for that!

Take two bricks and put them on your feet and jump like this every day, haha.

Is it jumping into a bunker?

Frog jumping is particularly useful.

Stick to it every day for a certain period of time.

For the 800-meter run, I suggest you practice raising your legs every day, on the one hand, exercise.

Leg muscles, on the one hand, increase the frequency of running!

Last but not least, it's impossible to make leaps and bounds in such a short period of time, but you have to push yourself to the limit as much as possible! I would like to make two comments, which are also the two most important points to improve your grades in a short period of time!

First of all, you have to have a good mentality, and secondly, your jumping movements must be accurate!

How to quickly improve the standing long jump in the high school entrance examination?

Boys generally stand in the long jump.

Able to jump to above, girls can jump to more than 2m.

Male college students set the standard for the long jump:

Pass (60 points): 220 cm.

Excellent (90 points): 240 cm.

Maximum score (100 points): 260 cm.

College girls set the standard for the long jump:

Pass (60 points): 202 cm.

Excellent (90 points): 220 cm.

Maximum score (100 points): 240 cm.

Standing long jump can be practiced.

1. First of all, you generally have to practice jumping first, in fact, the skill of standing long jump is not large, as long as your leg strength is enough, you can have good results.

2. Then one of the skills to train leg strength is to jump on the spot and carry out touch height exercises, which can be trained in about 15 minutes a day.

3. Liang Na should pay attention to the fact that the strength of his calf is also very important, and the long jump tests the explosive power, but if the basic strength is insufficient, the explosive power is not high?

4. The most recommended is squat, squat is a key to practicing your leg strength, it is recommended to do squat exercises about three times a week, and it is best to train with weight.

5. Jogging is also a technique to practice calf strength, but don't do it too often, in fact, you can practice at a staggered time with squats, and practice after staggering each other for a week.

6. It is very important to stand the posture of the long jump, and when jumping, you should use the strength of your legs and the core strength of your body to jump, and ensure that your heel lands first when you land.

7. This messy posture is a relatively standard posture, and when standing posture, don't separate your feet too much, try to keep the power of the ground vertical, so that you can jump farther.

Summary. Pro-<>

The degree of improvement in the standing long jump varies from person to person and depends on the individual's physical fitness, training method, training intensity, and other factors. In general, if you have done proper training within 10 days, you may see some improvement. However, the exact amount of improvement is difficult to pinpoint, as it depends on your starting point and goals.

If you want to improve your standing long jump, you can try the following training methods:1Increases muscle strength:

Increase the strength of your leg muscles by doing some strength exercises like squats, single leg squats, lunges, etc. 2.Increases explosiveness:

Improve your explosiveness during jumping through some explosive power training, such as leg explosive power training, squat jumping, etc. 3.Improving technology:

Learn proper take-off posture and jumping techniques, such as landing on your feet and straining your legs. 4.Increase your training volume:

Gradually increase the amount of training, such as increasing the number of jumps, jump height, etc. each day. Most importantly, it is important to pay attention to safety and avoid overtraining and causing injury.

How much can you improve in 10 days in the standing long jump.

The degree of improvement in the <> standing long jump varies from person to person, depending on the individual's physical fitness, training methods, training intensity, and other factors. In general, if you have done proper training within 10 days, you may see some improvement. However, the exact amount of improvement is difficult to pinpoint, as it depends on your starting point and goals.

If you want to improve your standing long jump, you can try the following training methods:1Increases muscle strength:

Increase the strength of your leg muscles by doing some strength training, such as deep squats, single front leg squats, lunges, etc. 2.Increases explosiveness:

Improve your explosiveness during jumping through some explosive power training, such as leg explosive power training, squat jumping, etc. 3.Improving technology:

Learn the correct take-off posture and jumping techniques, such as landing on your feet and straining your legs. 4.Increase your training volume:

Gradually increase the amount of training, such as increasing the number of jumps, jump height, etc. each day. Most importantly, it is important to pay attention to safety and avoid overtraining and causing injury.

How to relieve leg and back pain after exercise.

If you experience leg and lower back pain after practicing standing jumping, you can try the following Li Lu method to relieve the pain:1Break:

Give yourself plenty of rest time to allow your body to recover. 2.Massage:

Doing a local massage can relieve muscle pain, and you can choose to use a hot towel or massager, etc. 3.Warm compress:

Applying a warm compress such as a hot water bottle or hot towel can relieve muscle pain. 4.Take painkillers:

If the pain is severe, painkillers can be taken in moderation, but be sure to use them as recommended by your doctor. 5.Light exercise:

Moderate light exercise can improve blood circulation and relieve pain, such as walking, jogging, etc. If your pain lasts for a long time or the pain seriously affects your daily life, please seek medical attention and receive professional advice. At the same time, in order to ensure good health, it is necessary to warm up fully before exercising to avoid overtraining and sports injuries.

Pedal pendulum combined. Standing long jump jump, in fact, 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 we call the combination of the swing, the leg kick the ground at the same time, the two arms should quickly swing from the back down to the front to the cha up, and stop in front of the top of the stop.

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

Standing long jump is good for improvement.

Standing long jump is a common sport that can improve a person's explosiveness, coordination and body coordination. If you want to improve your standing long jump, you need to do a comprehensive training, including muscle strength, explosiveness, technical movements and flexibility.

At the same time, you need to keep training and maintain a good mindset and eating habits to achieve good results. To build muscle strength, the standing long jump requires muscle strength in the legs and hips, so it is possible to build muscle strength by doing strength training in the legs and hips. To improve explosiveness, standing long jump requires rapid explosiveness, which can be improved by performing explosive training, such as jumping training, sprint training, etc.

Set the standard for long jump performance:

1. Primary school students: For primary school students, the performance standard for male and female students is usually about 1 meter, and the specific standard varies according to different years or ages.

2. Junior high school students: For junior high school students, the performance standards for boys are usually about meters, and the performance standards for girls are usually around meters.

3. High school students: For high school students, the performance standard for boys is usually around the meter, and the performance standard for girls is usually around the meter.

4. College students and above: For college students and adults of age and above, the performance standards for male and female students are usually about 2 meters, and the specific standards vary according to different age groups and genders.