What should I do if I have a bad long jump? Why am I close in the long jump?

The height and distance of the standing long jump should be moderate, and the height of the jump is that the upward force is greater than the forward force, which will affect the distance; If the jump is not high, the forward force is greater than the upward force, and the person will land faster, which also affects the distance; Therefore, the actual take-off angle is generally 20-22 degrees, and the take-off height is more appropriate. If you're not satisfied with the answer, try it yourself and see how it goes. The power sequence of the shot put is bottom-up, which requires the practitioner's upper and lower limbs, waist and abdomen strength to be relatively increased.

That is to say, physical fitness is the foundation, and throwing technique is the key; At home, while strengthening the imitation practice of throwing technique, it is also necessary to strengthen the practice of physical fitness; Such as: upper limbs, waist and abdominal muscles, lower limbs strength, explosive power and other training, so as to receive twice the effect with half the effort. You might as well give it a try.

Explosive training: the close combination of speed and strength should be paid attention to during training, and the main method of training is to carry out weight-bearing exercises with medium weights, such as weight-bearing calf raises, weight-bearing barbell jumps, weight-bearing lunges, etc.; While developing rapid strength, perform weight-bearing exercises with large weights to increase muscle strength. The main exercises include squatting with heavy weights and lifting barbells with various methods.

And it should be combined with running and relaxation exercises. The weight can be determined according to your actual situation, especially the barbell, it is best to carry out it under protection or supervision, which is safer.

Bounce force training: the development of fast strength and jumping ability can effectively develop bounce power, and its main exercises are: 1. General jumping exercises:

Single-legged jumps, stride jumps, split-leg jumps, frog jumps, straight-legged jumps, etc.; 2. Jumping obstacle exercises: jumping railings, jumping deep (i.e., jumping down and jumping on exercises, the effect is very significant, simple and easy), touching height exercises, etc. Lumbar abs training:

Sit-ups, push-ups, weighted sit-ups, weighted push-ups, etc. to improve the strength of the lumbar abdominal muscles.

It is worth noting that according to your personal or practitioner's physical fitness, the way, number and amount of exercise should be reasonably arranged, in line with the principle of step-by-step, and do not increase the intensity and density of training in order to be fast, resulting in sports injuries and strain, half the effort; However, if the intensity and density of the exercise are not enough, it will not receive good results. The above methods are for your reference only, and I hope to bring you good results.

Yes, you should exercise more elasticity at ordinary times

If you grow taller, you will have to grow in the growth period.

1. Essentials of action techniques.

The complete standing long jump technical action consists of four parts: pre-swing, jump, take-off and landing.

1. Pre-swing: open the feet left and right, the same width as the shoulders, 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, lean the upper body slightly forward, and swing the 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.

2. Take off and take off: kick the ground quickly and hard with both feet, and swing from back to front and top with both arms slightly bent, jump forward and upward in the air, and fully extend the 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.

3. Landing cushion: Tuck the abdomen and raise the legs, stretch the calves forward, swing the arms back vigorously at the same time, and bend the knees to the landing cushion.

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.

2. Factors influencing performance.

1. Strength factor: especially for the explosive force ability of the lower limb muscle groups, and the strength of the ankle joint puts forward higher requirements. The final point of force in the standing long jump is on the forefoot or even the toes, which requires considerable plantar flexion of the ankle joint.

2. Ability to coordinate exertion: refers to the ability of pelvic muscles and lower limb muscles to coordinate exertion (including ankle joint). The sign of correct coordination is that the hip, knee, and ankle joints can be pushed straight quickly and powerfully, and the upper limbs can make coordinated swings, playing the role of belt, collar, and lifting.

3. The swing effect of the arm: the standing long jump must swing with a straight arm, and the larger the swing, the stronger the belt, collar and lifting action. Please pay attention to the observation that those who bend their arms and swing will inevitably cause waves in the upper body, which will affect the distance of the jump.

3. Mistakes and solutions.

1. The pre-arrangement is not coordinated.

Solution: Repeatedly do the movement of swinging the straight leg forward and bending the knee backward, from slow to fast.

2. The upper body leans forward too much, the knee joint is not bent, and the center of gravity cannot be lowered, forming a bowing action.

Solution: Do knee bend movements, look down with your eyes, and your vertical gaze does not exceed the toes, so you can see without your eyes when you are proficient.

3. Soaring too high or too low.

Solution: It is very effective to use a marker line at a certain height or distance to correct this kind of error.

4. Leg tightening is too slow or insufficient.

Solution: Do the exercise of abdominal jumping repeatedly, pay attention to the thighs to the chest instead of the calves to the buttocks, and the movements should be timely.

5. The landing is unstable, and there is a large difference in the landing area of the legs.

Solution: Do more close-range jumping and landing movements, and the swing of the arms should be coordinated. Set up markers on the ground, and actively and consciously step on the markers with both feet.

Is the speed of the run-up not fast enough, the timing of the jump is not good enough, the jump too early will cause the distance to be close, and the jump too late may step on the line, increase the speed of the run-up and then determine the starting point, as well as the height of the jump!

If you jump long and close, it means that you have not yet mastered the essentials of the movement. Because if you master the essentials of the movement, it is impossible to jump only 1m. But if you're too fat, you can't jump too far.

Therefore, you can listen carefully to the teacher's explanation of the essentials of the movements, and you can jump farther.

If you jump very close, it means that you have a problem with your personal constitution. You may also have problems with your personal height. Tall people generally have a very tall long jump.

Hello, it is related to height and weight, age group, and normal exercise, warming up before exercise, which is helpful for muscle stretching and extensibility. It is recommended to warm up in advance, just give your best performance, do your best, and don't put too much pressure on yourself.

It has something to do with height and your physical fitness. To strengthen the exercise, you can usually tie some sandbags to your legs to practice weight-bearing.

If you jump very close, there is a possibility that you are jumping in the wrong way. When the front wall swayed backwards, it didn't bring the body to beat, and the leg muscles didn't keep up. It can also be caused by physical incoordination.

It's because you don't have exercise, and because you don't jump often, you haven't been trained or studied, and if you exercise regularly, you can jump far.

When you usually train, you should pay attention to enhancing your bouncing ability, but this is also related to your physique, some people are born with better bouncing ability.

Why do I want to why do I jump far and g, why do I jump far and far and near? Because of yours, why do I jump so far and so close? Because of your running speed, why do I jump so far and so close in the long jump?

Because your running speed is slow, why do I jump far and near in the long jump? Because your running speed is slow, you usually practice very little, so why do I jump far and near in your long jump? Because your running speed is slow, you usually practice very little, so you are very good at the long jump, why do I jump far and close?

Because you run slowly, you usually practice very little, so you jump very close.

That means that you are not good at this ability, you are not good at long jump, have you never learned long jump? I'm not good at thinking about this aspect of things, so you'd better let the teacher tutor you and practice more, maybe you will improve a little.

Usually the long jump assesses the strength of our calf muscles, so we should use these strengths to stare forward, and in addition to some other technical action training, I believe that we will improve our performance.

If you jump very close, it means that you usually pay attention to physical exercise, so if you have some such exams, you should usually strengthen your exercise to find the right way.

It may be that you don't exercise regularly. No matter what exercise you do, it's important to exercise regularly. There will be. Good grades.

Why do you jump closeI think there are two points for why you jump close, that is, you don't master the essentials of jumping, and you don't exercise enough in the store.

did not let go, afraid of falling; inadequate preparation; Practice more.

If the long jump is very close, but the usual exercise is still not strengthened, and the jump is close, then it is impossible to call the long jump this event.

The long jump is just a sport, don't pay too much attention to it, if you are good at sports, you are an athlete, and studying hard is the real future.

It is related to the movement of individual muscles.

Summary. Why are others so light on long jumps! Hello, I'm glad to answer for you<> some people have a very light long jump, which means that this person's speed, quality, strength and coordination are very good, and through the effective mastery of long jump techniques, they can easily complete the long jump action, so it seems very light.

Some people are very light in the long jump, which means that the person's speed, quality, strength and coordination are very good, and they can easily complete the long jump by effectively mastering the long jump technique, so it seems very light. The long jump has high requirements for the speed, strength and coordination of the human body, and only by achieving the comprehensive coordination of these aspects can we effectively complete the movements of Piaoer and achieve very excellent results. You're not doing it at the right time.

It was an explosive moment. A combination of relaxation and eruption is required. If you are too nervous in the pre-posing, you will not get good results.

Only in the moment of jumping, the muscles are tense. That's how you can play your best, and I hope mine can help you <>

Do you have any other questions?

Why others are light in the long jump.

Why are others so light on long jumps! Hello, I'm glad to answer for you<> some people are hungry and the long jump is very light, which means that this person's speed, quality, strength and coordination are very good, and through the effective mastery of the long jump technique, he can easily complete the action of jumping for the long distance, so it seems very light. Some people are very light in the long jump, which means that the person's speed, quality, strength and coordination are very good, and through the effective mastery of the long jump technique, they can easily complete the long jump action, so it seems very light.

The long jump has high requirements for the speed, strength and coordination of the human body, and only by achieving the comprehensive coordination of these aspects can we effectively complete the movements of Piaoer and achieve very excellent results. You're not doing it at the right time. It was an explosive moment.

A combination of relaxation and eruption is required. If you are too nervous in the pre-posing, you will not get good results. Only in the moment of jumping, the muscles are tense.

That's how you can play your best, and I hope mine can help you <>

Do you have any other questions?

Why do I always feel heavy when I jump?

Jump not far. The speed, strength, and coordination are very good, and by effectively mastering the technique of the long jump, they can easily complete the long jump, so it is very light.

Pro: It should be that you have not mastered the skills well.

1. It may be that the action is not standardized, and the landing action should be light, if there is a heavy landing sound when practicing indoors, it means that the action is not standardized.

2. Asians themselves do not have super explosiveness, and in addition, students have high academic pressure and lack of exercise, so many people have poor athletic ability, so they should strengthen physical exercise.

3. It may also be that the body has poor bouncing and needs to practice bouncing.

4. Insufficient strength will also lead to a short jump, the standing long jump has high requirements for the explosive power of the lower limb muscle groups, and the strength requirements for the ankle joint are also very high.

5. The standing long jump requires the swing of the upper limbs to make movements, and the lack of coordination will lose power, resulting in a short jump.

Tips for the long jump:

1. The run-up should be fast, accurate, stable and straight.

The high jump run is a key technical stage composed of starting posture, running technology between driving, running spacing and acceleration mode. Therefore, the running must be fast, accurate, stable and straight.

2. The jump should be fast and powerful.

The take-off is a quick and powerful take-off in the moment of a strong blow to the run-up speed. At the same time, when jumping, you should jump with your feet on the board, flip quickly, and fully push the hip and knee joints into a "flip step".

3. High jump in the air.

Whether it's a charge bunker jump or a standing bunker jump, the height of the air should be high. Because if you are high in the air, you can do all the body behind you and make yourself jump further.

4. Stretch your calves in the air.

Another action in the long jump is to stretch the calf. The high in front of you is prepared for this. When you're in the air, when you're about to fall, consciously lower your calves so that you can jump farther than before.

5. Finishing action, finishing action is also crucial. The finish should be tucked in and the center of gravity should be leaned forward.

Long jump precautions:

If you want to make the long jump better, you need to pay attention to exercising your explosive ability, the number of repetitions can not exceed ten times, you should pay attention to the practice of strength and endurance, the number of repetitions should be more than ten times, increase the number of repetitions as much as possible, try to choose not too hard ground to practice, and you should also pay attention to the flatness of the ground, if the ground is too slippery, it is not suitable for practicing the long jump.