Who has junior high school standing long jump courseware, standing long jump skills and training met

Standing long jump is one of the "standard" events, and it is a compulsory or optional test item in the physical education examination and the general examination. So what are the skills of standing long jump in the high school entrance examination? Let's take a look at it with me for your reference.

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

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

3. Abdominal jumping exercises: start jumping upright in place, bend your legs and hold your knees 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.

4. Weight-bearing stretch squat exercise: Put a certain weight object on the shoulder to do stretch and squat to develop the strength of the lower limbs.

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. The number of repetitions to improve explosive power 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. The angles of the following parts are more suitable for junior high school students: ankle angle 53 57 °, knee angle 90 96 °, hip angle 59 76 °, arm angle 36 44 °, take-off angle 42 45 °, forward bend angle 53 58 °, forward extension angle 136 140 °, landing angle 64 71 °.

4. In practice, only by grasping the two main contradictions of strength and technique, paying full attention to strength exercise, constantly improving technique, and organically combining the two, can we continuously improve the performance of standing long jump.

The standing long jump is the simplest and most effective way to test the explosiveness of the lower limbs and the coordination of the whole body. In physical education, the complete standing long jump technique consists of four parts: pre-swing, take-off, take-off and landing. Through teaching practice, I have continuously improved my training methods and received good results.

Now let's talk about the teaching method of standing long jump.

Master the essentials of movement technique:

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.

Standing long jump refers to the long jump that starts from a standing position without running, and it is a sport that integrates physical qualities such as bounce, explosiveness, body coordination and technique. Next, I will share the skills and training methods of the standing long jump in the high school entrance examination.

1.Keep your feet parallel to your shoulders, your knees facing forward, and your toes in the same direction as your toes. Swing the arms back and forth, when swinging forward, the legs are straight, when swinging back, bend the knees to lower the center of gravity (the angle between the thigh and the calf is about 90 degrees), lean the upper body slightly forward, and swing the hands back as much as possible (straight legs in the front swing, bent legs in the back swing). In general, pre-swing 1-2 times.

2.Push the ground quickly and hard with both feet, and at the same time swing your arms slightly bent from back to front and upward, jump forward and upward in the air, and fully spread your body. Key points:

Kick the ground quickly and powerfully, the leg push and hand swing should be coordinated, the air body should be fully expanded, and the forefoot before leaving the ground should be emphasized to push the ground instantaneously. After the jump, when the body is at the highest point, tuck the abdomen, and try to get the thighs as close to the upper body as possible.

3.Tuck your abdomen and raise your legs, stretch your calves forward, swing your arms back vigorously, and bend your knees to cushion the land. 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.

1.Squat jump: This is an exercise that mainly develops leg muscle strength and ankle strength.

How to move: Keep your feet open from side to side, toes parallel, bend your knees down in a squat or half squat, and swing your arms back naturally. Then the legs are quickly stretched to fully straighten the hips, knees, and ankles, and at the same time the arms are quickly and forcefully swung forward, and then the toes are kicked off the ground and jumped up, and when landing, the forefeet are bent on the ground and the knees are cushioned, and then jump up again.

15 20 reps per exercise, repeat 3 to 4 sets.

2.Frog jumping is an exercise that develops the strength of the thigh muscles and hip joints.

How to move: Spread your feet apart into a half-squat, lean your upper body slightly forward, and put your arms behind you in a preparatory position. Push your legs hard, fully straighten your hips, knees, and ankles, and swing your arms forward quickly, jump forward and upward, and then bend your knees with the balls of your feet to cushion them, and put your arms in a preparatory position.

Perform 5 7 reps in a row, repeat 3 to 4 sets.

3.Stretching the abdomen and tugging the abdomen jump mainly develop the strength of the waist and abdominal muscles and legs.

Action method: bend your knees and jump up on the spot, do straight leg stretching and standing up in the air, the hip joint is fully open, the arms are opened backwards and upwards, forming a back arch action in the air, and consciously closing the abdomen and bending the knees to cushion when landing. Do it consecutively, you can do it 20 30 times, repeat 3 to 4 sets, etc.

The standard for the long jump is set in the boys' high school entrance examination.

Pass (60 points): 185 cm.

Good (80 points): 225 cm.

Excellent (90 points): 240 cm.

Maximum score (100 points): 250 cm.

The girls' high school entrance examination sets the standard for the long jump.

Pass (60 points): 146 cm.

Good (80 points): 176 cm.

Excellent (90 points): 190 cm.

Full score (100 points): 202 cm.