What kind of move is there to jump the highest?

My students are all practicing deep jumps. Fast grades.

Deep jump practice, what is deep jump? As the name suggests, it refers to the process of jumping down from a high place and then jumping up to another high place (both legs and one leg). For example, the practice of jumping from a box to jumping back on, or the practice of jumping on a hurdle frame continuously.

In addition, when doing the following exercises, athletes should pay attention to taking off quickly after landing. Whether you land on both feet or one foot, you should be elastic and do a "scratching" motion. Unlike the exercises described above, you don't need to carry weights when doing deep jumps.

But it's also important to have a "soft" ground when practicing. The ground should be able to act as a "buffer", such as a gymnastic mat.

In short, try to avoid doing deep jump exercises directly on the concrete floor. 1. Jump with both feet - choose a high place of about 80 cm, jump box or stool, and put a railing at a distance of 1 meter from the jump box, the practitioner stands on it and jumps down, touches the ground with both feet, and jumps over the railing as quickly as possible. As the strength of the practitioner's legs increases, the railing can be increased and the height can also be increased, depending on the individual.

In addition, it is possible to jump from a height and then jump continuously. 2. One-legged jumping - choose a height of about 80 cm, jump box or stool, the practitioner stands on it and jumps down, touches the ground with both feet, and quickly jumps over the hurdle with one foot or receives a one-legged jump. After a period of weight-bearing and deep jump exercises, the student's leg strength and explosiveness will be greatly improved, and when the special exercises are carried out, not only will they not be injured, but they will also have the effect of improving their performance with half the effort.

Precautions: 1 When the human body jumps up and down from a height, the three major joints of the hip, knee and ankle are fully stretched in the air, once landed, immediately maintain the half-squat posture of the knee joint angle of about 140 °, and quickly exert force from the hip at the moment of knee bending buffer, and push and extend each joint in turn to make the human body vacate and keep the ground vertically jumping, at this time the team members are not allowed to lift their knees and close their legs, so that the team members can land quickly under the action of gravity acceleration, and the height of the ** must be completely obtained by the gluteus maximus, muscle quadrus, and triceps calf muscles"Rather than relying on the "false height" generated by abdominal tucking and leg lifting.

2. The suitable height of the deep jump is between 80 and 120cm, but the increase in height should be synchronized with the gradual improvement of the physical fitness of the players, and the correctness of the action technique cannot be ignored only one-sidedly in pursuit of difficulty, which is the key to whether the use of deep jump training can be adapted to the high quality and technical requirements of the jump.

3 A soft palm mat should be placed on the ground during the exercise, and Smith describes the deep jump as follows: 'We found that the tension in the patellar ligament and the pressure on the bone between the femurs reached particularly high values. "Although there have not been any injuries due to the deep jump, the use of mats is still a sensible precaution.

4 It must be borne in mind that this exercise has a negative impact on neurophysiology, it is recommended that there should be no more than 2 classes per week, and it should be gradual, and the practice should be stopped 10 to 14 days before the competition, and the number of times should not be too much during the summer training.

Deep jump training is a great way to develop its bounce power, and as long as you can keep practicing, you will be successful!

Have you ever watched "Slam Dunk", light work and floating on water.

The essentials and tips are as follows:

1. When running in high jump, it is generally 6 to 8 steps, and the angle of the run-up is related to the posture of the pole, between 25° and 90°. When running, it is necessary to accelerate evenly while the center of gravity of the body moves smoothly forward, and it is necessary to run easily and naturally. The last 3 to 4 steps of the run-up should be run with a lower center of gravity.

The movement structure should be different from that of ordinary running: the upper body leans forward smallly, the arms move largely, and the heel hits the ground first and quickly rolls to the forefoot landing.

2. When the high jump is carried out to the second step of the jump, the direction should be correct, so that the body can fully rise and move forward. When the last step of the run is supported by the swinging leg, you should actively do the kneeling knee and hip sending movement, step on the jumping leg with the thigh and calf, hook the toe to send the hip forward and stretch, and quickly roll on the heel first until the whole foot touches the ground. Due to the effect of fast running, stepping on the ground and swinging legs and swinging arms, the jumping legs are forced to bend the knees to cushion the action.

3. Straight-line running technology. Its form is similar to the short-circuit running technique, the athlete's body must have a high and stable center of gravity during the run-up, which drives the upper body to lean forward appropriately, the heel push must be very strong, the speed of the forward swing leg lift must be accelerated, and the left and right arms must be coordinated with the whole body swing large-scale.

4. Arc running technology. The body must be leaned inward during the arc run, and the outer leg and arm should increase the swing amplitude when necessary, and try to keep your head, body, and torso tilted inward in a straight line.

5. Pole crossing and landing skills, after jumping into the air, make full use of the height. When the lower leg of the swing leg crosses the crossbar, the swing leg and the arm on the same side are extended forward and rotated inward, the shoulders are buckled inward, and the head is rotated to make the body into a prone position on the bar. Then, the swinging leg and ipsilateral arm continue to extend and rotate forward, and the head dives, while the jumping foot bends the knee and retracts it, quickly twisting the pelvis and flipping the jumping leg so that the body turns around the crossbar.

After crossing the bar, land on both arms and swinging legs at the same time.

High jump is divided into leapfrog and back-to-back jump, and the specific essentials are as follows.

Essentials of leapfrogging high jump movements:

The run-up action is easy, natural and elastic, and the last step is slightly smaller and fast; Jump, quickly push and extend the hips, knees, and ankles, and fully extend the torso.

Highlights: A combination of run-up and take-off.

Difficulty: Over-the-pole technique.

Prone to mistakes: poor running rhythm, inaccurate pace; Can't jump, can't swing, when crossing the pole, the upper body is too straight, the hips sit down to touch the rod, bend the legs when crossing the rod, the feet or calves touch the rod, and the running is disjointed from the jump.

Back-to-back high jump action essentials:

Run-up: Straight-line to arc, arc run-up to the outside of the forefoot on the inside of the ground, swing the shoulder height and ahead of the 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 of the shoulders 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.

Highlights: A combination of run-up and take-off.

Difficulty: Over-the-pole technique.

Mistakes to make: Jumping too slowly, reversing during take-off, lying on the pole, sitting over the pole, diagonally crossing the pole.

Through effective job hopping, "jumping" out of the situation of high salary, there are the following points for reference: in their own career is the most brilliant, career peak time job-hopping: at this time, your value is the highest, the most easily recognized, this kind of ** value and high recognition and your personal brand charm at this stage will greatly enhance your personal capital and value presentation; Especially when you stay in a company with a certain reputation in the industry, belong to the industry leader or a leader in a vertical field, and you have heard and witnessed the achievements you have made.

On the contrary, if you change jobs when your situation is bad or when the company is in a bad situation, your personal value will be weakened, the capital for job hopping will be weak, and it will be difficult to "jump" out of high wages.

Job-hopping platform selection: choose a slightly weaker platform than your current platform, such as the company you are currently staying in belongs to the first-tier enterprises, if you go to the second-tier enterprises or slightly weaker first-line enterprises, at this time the probability of "jumping" out of high wages is very high, because small platform enterprises often adopt a high salary system to hunt for talents on the big platform, and some even directly lock these talents, the arrival of these talents will boost the rapid development of enterprises or reduce the cost of trial and error. Combing and presentation of past high performance and core competitiveness:

Sort out your past highest performance or major representative projects or events, present them in your resume and highlight this aspect; Sort out your core competitiveness, which are irreplaceable, such as your ability or resources, such as your core unique technology, such as which foreign language you can use as a working language, etc., these are all plus points and value items in the interview, and they are also the capital that can "jump" out of high wages.

Prepare and plan in advance for job hopping: Before preparing to change jobs, analyze in detail the status of the industry and the status of the enterprises that are interested in the industry, the salary level of the industry, etc., and select the direction and target enterprises in a targeted manner, so as to achieve a target. Offer stage, salary communication and negotiation:

Understand the salary level and space range of the enterprise in advance, and the salary decision-maker; Present the most ideal interview results in the interview, and strive for high recognition, in order to better strive for the largest salary space. Based on the above points, "jumping" out of a high salary through job hopping is what most people expect, but it is not necessary, and needs to be considered comprehensively, such as the comprehensive strength of the enterprise, the sustainable development of business and products, the team atmosphere and corporate culture, etc., only the job hopping that integrates multiple considerations is the best choice, if you only pursue a high salary index and ignore the others, you may be burdened or harmed by high salary, so you need to consider comprehensively when changing jobs.

First of all, whether it is during the break or in the workplace, we must maintain a learning attitude and learning habits, and we must pay attention to our interpersonal relationships, and we should also pay more attention to some external news, so that we can jump higher.

First of all, we must understand the work situation, we must understand the work content, we must improve our work ability and work efficiency, we must ask in time if we don't understand, and we must learn more from the old employees, we must charge ourselves more, and we must live to the old and learn the old. And be sure to choose a job and company that suits you.

Preparatory posture, take-off phase, take-off phase, landing cushioning, enhancing one's lung capacity, etc., are all the secrets to being able to jump higher.