What is the essentials of the back to back high jump over the pole

1. The displacement between the body landing on the mat and the starting point is very small, indicating that your running speed is not enough.

2. The highest point of the body in the air is always outside the pole, which means that your starting point needs to be adjusted (adjust to the direction of the pole).

3. Regarding the run-up, in international competitions, runners usually use 8 or 10 steps to run. (The specific situation is still determined according to your own physical strength) My measurement method 15 years ago is that after determining the starting point, take 8 steps slightly larger than the natural step facing the right side of the mat (the number of steps in this direction is to determine the size of the run-up arc), then turn 90 degrees to the right, and walk 14-16 steps naturally. Once you've decided on the approximate starting point, mark it, and after a few test runs, adjust it to the correct starting point.

I jumped on my left foot).

There are two types of general run-ups, one is to start from the starting point, and the other is to mark the starting point, and then adjust the acceleration with a few pads a few meters behind the starting point, and only start the real run-up after stepping on the starting point. Personally, I like the second one, because it doesn't consume physical strength, and it avoids the disadvantage of not being able to exert speed in a short distance due to the short run-up, but if you use the second run-up, you must step on the starting point.

4. Personally, I think that the high jump does not require the horizontal speed of the runner to run very high, and the important thing is how to convert the force generated by the horizontal speed into an upward force at the final jump.

First of all, the theoretical prompts, explain the essentials of the back jump, and then demonstrate a few by yourself. When they are asked to practice, they should first break down the exercises, separate the run-up and back jump, and finally practice together, and do a good job of safety measures to remind the students that they are afraid.

Explain the essentials of the back jump, and then say it yourself a few more times, and tell them to break down the exercises when they practice, separate the running and back jumps, and finally practice together, and do a good job of safety measures.

The shoulder of the back high jump is a back touch.

The essentials of the back-to-back high jump are: run-up, take-off, pole crossing and landing.

Run in a straight line in the early part of the run-up, and achieve as much horizontal speed as possible. The arc run at the end of the run-up should create as much centrifugal acceleration as possible for the run and jump, helping to move in the direction of the crossbar. In the buffering phase of take-off, in order to increase the speed of take-off.

The amplitude of knee flexion should also be reduced to facilitate the maintenance of horizontal velocity. When jumping, the arm farther away from the crossbar swings the neck upward, and the arm is not fully swinged, and the brake is early, which is conducive to the shoulder axis inclined to the crossbar.

When crossing the bar, immediately bend the hips and abdomen, quickly bring the lower jaw to the front chest, and at the same time raise the calves with both legs compensated and actively throw them upward. It should be noted that before landing, the abdomen is raised and the legs are raised, and the back is landed first, or the body is on the ground with the shoulders first, and then do a back roll.

Training for the back-to-back high jump.

Physical training is one of the important aspects of training. Includes: Speed training has general speed and specific speed.

The general speed is 30-60m repeated running, 100-150m, repeated running, 30-60m chasing running; The special speed includes arc running 30m timing, full running timing, last four steps running timing, downhill running followed arc running 20m, downhill running arc running 20m, fast swinging arms and legs imitation exercises, fast jumping exercises.

There are two types of bounce force training: natural bounce force and special bounce force. The former method has a variety of jumps between marches! Stride jump, one-legged jump 20-30m, timing, four-step running and five-level jump; The latter has a jump of 4-5 steps with a run-up, a timing of 30-60m, a jump and a variety of deep jumps, jumping hurdles, jumping steps, comprehensive jumps, etc.

There are two types of strength training: general strength training and special strength training. The training methods of the former are helpful for wooden leg lifts, high leg lifts, solid ball exercises, etc.; The training methods of the latter include weight-bearing lunge walking, weight-bearing stepping 4cm, weight-bearing half-squat, and using other equipment to train the strength of the posterior muscles and small muscle groups.

Coordination training includes a variety of gymnastics skills exercises, a variety of hurdles, hurdle running, a variety of ball games, etc., which can improve the agility and coordination of athletes. Technical trainingHigh jump technique is the most important factor affecting athletic performance.

The difficulties of the back-to-back high jump are as follows:

1. Do step-up and jump exercises in straight line jogging. Emphasis is placed on swinging arms and legs to assist in take-off.

2. Do jogging and jumping exercises on a circle with a diameter of 6-8 meters. The emphasis is on swinging legs + swinging arms, which can make the body automatically rotate. After landing one foot on the buffer, continue the jogging exercise.

3. Learn the measurement of the starting point. Walking measurement method: first determine the starting point.

The position of the jumping point is generally about 1 meter away from the column of the near side jump elevated (one quarter of the length of the shed brother or crossbar), and 50-90 cm away from the projection point of the crossbar. From the starting point to the parallel direction of the crossbar to walk forward 5 steps naturally, and then turn to the right to the right angle to walk forward naturally 6 steps forward to make a sign, from this point to jump to the starting point about 5 meters radius to draw an arc, that is, the last 4 steps of the running arc; Walk 7 steps forward from the marked point to draw the starting point, and set it as the 5 steps in a straight line for the first part. A total of 8 steps were run.

Textbook Analysis:

The high jump is composed of four technical links: running, jumping, pole crossing and sponge bag, which is divided into leaping, scissor, rolling, prone and back-to-back high jump in the pole posture. The combination of running and jumping is the focus of teaching, and the pole crossing action is the potato and guessing difficulty of teaching.

Run-up: Straight to arc, arc run on the inside of the forefoot of the outside foot, swing the shoulder height and ahead of the starting jump side shoulder, lean inward, and accelerate the jump in the last two steps.

Jump: The penultimate step adopts a "hard brace" rapid swing, the swing leg is slightly bent and swinged inward, the knee is inward than the ankle, the swing side hip is higher than the jumping side hip, the starting leg is actively on the ground, and the shoulder side is facing away from the crossbar.

Over the bar: Hit the head and spine axially above the crossbar, and after the head passes the bar. The arms are also lowered from the top to the sides of the body, and when the chest is over the pole, the hips are actively pushed upward, the calves are relaxed and drooping, and the pole becomes a "bridge" action.

Landing: After the thighs cross the bar, shake the calves with the thighs and calves, bow your head and bend your shoulders, stretch your knees and shoulders and carry the pad.

Summary. Or maybe the leg doesn't lift high enough. Or there's a pause in between.

The high jump over the pole is how to improve the hook foot is to jump the upper body of the back jump, that is, the hook foot hooks the rod down.

When jumping the pole, you must first determine whether it is good to start the point, and choose the jump point to the distance from the pole in the right position, and then the leg must be raised, if it is said that it is a leg drop, it is easy to touch the pole. During the high jump, don't pause. Usually quietly do Nado practice the adjustment of arc running technique, suitable for their own characteristics of running, and cultivate a sense of rhythm and the ability to visually measure distance.

It's set, and the rhythm is right, that is, it will hook the feet.

Or maybe the leg doesn't lift high enough. Or there's a pause in between.

How? It feels like the movements are all set.

Do more arc runs You can have in-depth communication with your coach, who will definitely know your situation best.

The back-to-back high jump techniques are as follows:

1. When the head and shoulders cross the crossbar, raise the head, invert the shoulders, stretch the body in time, straighten the cells, and later close the legs to form a back bow posture on the bar, and at the same time the center of gravity of the body is as close as possible to the crossbar to make full use of the vacant height.

2. When the center of gravity of the body moves over the crossbar, it should accelerate and throw the leg upwards to cross the crossbar. After passing the pole, take the back tribal pad.

3. Pay attention to the running line, have a rhythm of first 4 not slow, then do not speed up, accelerate when turning, keep your left foot close to the mat, and shake your right leg to drive the whole person to turn around, be sure to jump up, don't rush to fall back.

4. Make back work in the air, and close your legs quickly after passing the pole, otherwise you will hit the pole.

5. The high jump run-up will produce an outer figure-eight running method, and the correct position at the end of the jump should still run in the direction of the arc.

And the wrong technique often causes the wrong starting position, causing the route of the last step to deviate from the natural extension of the arc, so that the correct take-off cannot be produced, and the upper body is prematurely reversed to the crossbar.

6. The direction of the toe in the last step of the high jump is as important as the take-off, and the incorrect foot position will also have a great impact on the start. Usually beginners will naturally abduct their toes when jumping, forming a foot release action of the outer figure, this foot placement technique, one will cause the lateral horizontal speed to be too large during the jump, resulting in the phenomenon of punching rod. Second, it is easy to cause damage to the ankle joint.

7. The high jump is crossed by turning the back to the crossbar. However, people can't run with their backs to the bar, so they have to run in an arc.