Training methods and precautions to improve standing long jump performance

How many precautions do you know about standing long jump?

1.Prepare for the prep before you start jumping.

First of all, we need to prepare the arms, our feet should be spread apart, keep the same width as the shoulders, swing the arms back and forth, when swinging forward, the legs should be straight, and when swinging back, we should bend the knees to lower the center of gravity. Lean your upper body slightly forward and swing your hands back as far back as possible. Our legs and hands should be in harmony, bend the knees and lower the center of gravity when swinging, and lean the upper body slightly forward.

2.Jump out in the air for transformation.

Before jumping in the air, we should kick our feet off the ground quickly and hard, and at the same time bend our arms slightly, and then swing forward and upward, and jump forward and upward, trying to maximize our body. We need to push the ground quickly and powerfully, and try to do a good job of pushing the ground in the moment before leaving the ground.

3.Movement on the ground.

When we land, we need to stand firm, stretch our calves forward, and at the same time bend our knees to cushion the land. We need to get the timing right when our calves are stretched forward.

4.Before and after the standing jump, stretch our body.

Before and after the standing jump, we should stretch our body to avoid strain and pain in the muscles of the body afterwards.

In the "National Physical Health Standards for Middle School Students" released in 2014, the physical fitness items for students were clearly stipulated, and the standing long jump has become a compulsory test for further education in all provinces and cities. As a part of the physical fitness test, the standing long jump is not only tested and evaluated for middle school students, but also determines the physical fitness standard test for college students every year. So how can you improve your standing long jump performance?

1. Pre-swing technique exercises: Break down the pre-swing technique into 1-2 two rhythms, swing the abdomen with both arms as 1, and swing and squat with both arms as 2, and repeat the exercises. It is important to pay attention to whether the shoulder joint is relaxed, whether the swing arm and the body's center of gravity are moved downward, and the angle of the upper body bending forward and the depth of the squat should also be paid attention to.

2. Take-off and take-off technique: the main practice methods are upside down, light jump, vertical jump, vertical jump, oblique jump, wall jump, and slope jump. It is important to note that when performing these exercises, pay attention to the method and angle of force.

When taking off, pay attention to the height of the leg lift and the distance between the upper and lower body.

3. Landing and coordination exercises: We mainly practice swing leg jump exercises, beyond distance jump exercises, single-leg swing leg jump exercises, supine leg swing exercises, and slope jump exercises. In addition, the problem of coordination is mainly affected by congenital factors, as well as the influence of factors such as the flexibility of ligaments and muscles of various joints, which can only be improved through long-term repetitive technical exercises and flexibility exercises.

1. Squat and jump, which is an exercise that mainly develops leg muscle strength and ankle strength. How to jump: open your feet to the left and right, your toes parallel, your knees bent deep or half-clumsy, and your arms swing naturally.

2. Bend the arms and swing the arms, when jumping, the two arms swing naturally to lift and drive the body. The faster the straight arm swings, the greater the swing, and the more obvious the lifting and pulling effect.

3. Continuous frog jumping, leg bending, hand back, leg extension, movement should be coordinated, and continuity should be good. In general, the group jumps 5 to 10 times in a row. Exercise 4 5 sets. The number of groups can be increased or decreased according to the actual situation.

4. Running is also a very effective way to improve the performance of the long jump, running can exercise the strength of the legs, and running can achieve the best effect.

1. Preparation for activities: What we need to relax before the pre-swing is to relax the body and avoid problems such as sprains and muscle spasms caused by insufficient or unsatisfactory preparatory activities during the exercise. In fact, the standing long jump puts forward very high requirements for the endurance of the legs and the flexibility of the human body, and sufficient preparation activities will help the smooth completion of the pre-swing.

2. Pre-swing: The legs slightly do knee flexion and extension exercises (springs), and at the same time the body leans forward appropriately, the arms are relaxed, naturally straightened, and the shoulder joint is used as the axis to do similar single pendulum movements from top to front, down and back.

3. Take off and take off: swing your arms quickly from back to front and upward, and at the same time quickly kick the ground with your feet and jump forward and upward, so that your body can fully spread in the air.

4. Landing cushioning: Tuck the abdomen and raise the legs, stretch the calves forward, land on the ground with the heels first, press down quickly with the body, swing the arms back, and bend the knees to cushion the landing.

Hello, you should improve your leg strength, practice bursting, practice sprinting 100 meters burst, you can also frog jump, squat on the ground and jump forward, be sure to prepare for the activity before exercising, turn on the physical activity, stretch the muscles, and prepare for the activity, about 30-40 minutes of preparation.

This is a little better prepared than Xingyao, of course, you are prepared, you have to exercise often, so that you can grow.

The following points should be paid attention to when standing the long jump fiber:

Combination of pedaling and swinging: when standing and jumping in the long jump, it is actually the full force of two forces: one is the power of the leg to push the ground, and the other is the power of the arm swing, the combined force of these two search forces is called the combination of the pedal and pendulum, while the leg kicks the ground, 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 exercise: Destruction Roll.

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.

1. Jump the steps (jump boxes).

Purpose: Mainly to develop leg strength and knee and ankle joint strength.

Action essentials: Generally, choose steps with a large slope, and if possible, you can use a jump box or a stair step (suitable for rain practice). Bend your knees with your feet naturally, jump the foreballs of your feet, jump steps according to your ability, and increase in height as your jumping ability improves.

Two: Frog jumping. Purpose: Mainly develops thigh muscle strength and hip joint strength.

Action essentials: the two feet are naturally opened and shoulder-width apart, bend the knees and squat, lean forward slightly, swing the arms to the back of the body into a preparatory posture, push the legs hard to make the hips, knees, and ankles fully straightened, and swing the arms forward quickly, the arms drive the body to jump forward and upward, and the heels of the calves are stretched on the ground and bend the knees first, 8-10 times in a row, repeat 3-5 groups, (20-30 meters of acceleration after jumping), it is best to do it in the bunker, which can protect the knee and ankle joints.

Here's how to quickly improve your standing long jump:

When taking off, the legs are slightly apart, the knee joints are slightly flexed, the body is leaned forward, and then the arms are naturally swinged back and forth two or three times, and the legs are flexed and extended. When the arms swing vigorously from the front and above, the forefeet of the two feet quickly push the ground and the knee joints are fully straightened, and at the same time the knee joints are widened and jumped forward, and the body is sent forward as far as possible; After passing the highest point, bend the knees, tuck the abdomen, stretch the calves forward, swing the arms from top to bottom and back, land with the heels first, bend the knees after landing, and lean the upper body forward.

Focus: Push with a swing, and push the ground with the forefoot of both feet explosively.

Notes:1) Before the exercise, it is necessary to make adequate preparations, especially leg and hip extension exercises, to prevent strain.

2) Practice on flat ground, grass or soft bunkers.

3) Do more strength exercises for the legs, waist and abdomen and coordination exercises for pre-swing jumps.

4) When exercising, you can choose one way to repeat the exercise or several ways to practice alternately, and after each group of exercises, you should take a short break before the next group of exercises.

5) When practicing, you should carefully experience and remember to push hard and the appropriate starting angle.

6) The intensity and volume of jumps in a single training session should not be too large to prevent the body from overreacting.

7) Do regular testing and inspection in order to find out the problem and adjust the training plan in time.