How to improve the standing long jump, how to improve the standing long jump?

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The standing long jump is different, and the results of the jump are also different. So how to jump farther without the same physical fitness? Through repeated teaching practice and exploration of the opposing long jump, some techniques and methods have been improved, and good results have been obtained. Here's how it works:

1. Stand with both feet equally.

The two-legged stance is often overlooked. Physical education textbooks have different opinions on this issue: some "slightly divide the legs"; Some require "shoulder-width width feet".

As for what posture to stand into, the textbook does not specify specifically, so most physical education teachers use the "eight" shape standing method. In my teaching practice, I feel that the former scale is difficult to grasp, while the latter is clear but larger. Here's how I do it:

Stand with your feet in an upright position, then use your foretoes as a support point, and follow your feet apart to the sides until your legs are parallel. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically in a vertical position, which does not produce an angle, and is conducive to the movement of the knee and ankle joints. And students dare to grasp it easily.

2. The swing of the arms and the coordination of breathing.

It is important to swing the arm and breathe properly. In the teaching, the arms are relaxed and slowly swung from the bottom to the top to the head, followed by a relaxed inhale, and then the arms are exhaled from the top to the sides and back. When it is time to jump, the arms are quickly swung from the bottom to the top of the head, and now the breath is quickly and deeply inhaled and the hem is carried to the sides and back, the movement is as fast, but not exhale, but hold.

This provides maximum energy for the muscles before they take off, and enhances the instantaneous explosive power of the muscles when they take off.

3. Shift the center of gravity of the body forward.

In teaching, my practice is: before jumping, when swinging from top to bottom with both arms to the sides and back, the upper body leans forward, and then the arms are bent into a semi-squat position, the heels are lifted, and the forefeet are used to grasp the ground, control the body balance, and the center of gravity moves forward. Although the center of gravity is not very forward, it is important.

In this way, there is no need to expend force to move the center of gravity forward when taking off, and the conditions are created for the body to move forward and upward.

Fourth, pedaling is the key.

The effect of the swing during take-off is an important factor in determining the distance of the body. In teaching, I don't simply swing from back to front and up when I jump with my arms like in the textbook. Because that pendulum only acts on the arms, but not on the whole body.

For this reason, I use the swing of my arms when I jump high, but not just upwards, but forward and upward. When jumping, kick the ground with the forefeet and swing your arms from the back of the sides to the front and upwards to lift your body forward and up.

Note!!! The back is my trick, so that you can jump far, and don't sit back after landing, when you land, stretch your calves forward as far as possible! Heels to the ground, bend the knees at the same time, knees push forward, there is a feeling of kneeling forward and down, quickly transition to the forefoot, the upper body leans forward.

At first, jump a little closer and experience the movement. Jump hard when you're proficient!

Ask the PE teacher you come into contact with is actually the best. The long jump is also about explosiveness and bounce. The swing arm and the back heel force reach the front foot jumping force.

Explosive power workout sprints, speed squats. Elastic, floor tiles placed on a wall, forefoot stand on top of it, up and down. Step by step, jump up and down in place, back and forth.

Muscle rejuvenation for 3 to 7 days. Be careful not to do it before the exam.

Take off with weights and wear a pair of sneakers with high friction during the exam to have a good grip on the ground. Hope it helps!

Do 50 squats every morning after waking up and stick to it to increase leg strength and slim your legs.

Do more squats to strengthen your legs.

Practice more and pay attention to the essentials of the movements.

The trick to standing long jump:

1.Pre-pendulum. Standing at the starting line, the two feet should be separated from a certain distance from the beam, this distance is one shoulder width, the arms swing backwards at the same time The amplitude should be large, the legs should be in a bent state, and when the arms swing forward, the feet should also be stretched straight.

2.Jump. While swinging your arms back, kick your feet on the ground, and rush forward in an instant, pay attention to the 45-degree angle between your body and the ground, if the angle is too large, then you will definitely not be able to jump far, if the angle is too small, it is difficult to complete the jump.

3.Vacated. The posture of the body in the air is very crucial, especially the step forward of the legs, which will determine the final standing long jump result, and the body should be fully stretched and relaxed in the air.

4.Touchdown. Landing on the ground is a very important technique, because the final result of the standing long jump is to look at the distance between the backmost part of the body and the starting line, so the body must lean forward, and pay special attention to the hands not to put the back of the body, so that the previous efforts will be wasted.

In short, the technical action of the standing long jump is relatively simple, but it also takes time to master, and the performance of the standing long jump can also be improved through some auxiliary means.

For example, jumping steps, such as running, can increase the leg muscles and overall explosiveness, and sports fans who often do pull-ups can also find that pull-ups can greatly increase the strength of arm muscles, which helps to give full play to the advantages of arm swinging when jumping and add unlimited motivation to themselves.

Of course, freezing three feet is not a day's cold, more important is to insist on exercising, set goals for yourself every day, jump 10-15 times, in the long run, the long jump performance will be greatly improved, there is nothing difficult in the world only afraid of people, long jump will make your body feel infinitely energetic.

01 pre-pendulum. The basic movement is to spread the legs shoulder-width apart, extend the torso, make a natural circular movement with the arms on the shoulder joint, and bend the upper body forward and bend the knees.

Jump. The basic movement is to swing the upper limbs in a circle from back to front, and when they reach the front of the body, they do an oblique upward tangent force, and at the same time push the ground with the lower limbs, extend the knees and hips. **。

Vacated. The basic movement is to relax the whole body naturally after kicking the ground, quickly lift the thighs, close the calves, and bend the upper body slightly forward, so that the body slides naturally in the air.

Be born. The basic movement is to keep the thighs still, and the calves swing from back to front with the knee joint as the axis of the stool sail, swing to a straight line with the thick and large legs, and at the same time bend the upper body forward as close to the lower body as possible; Heel to the ground, hail knees, hips, soles roll to the ground, group body.

The method to improve the standing long jump is: pre-swing arm; Pedal fast; Empty thighs close to the body; Low center of gravity on landing.

1. Before jumping, the upper and lower limbs are pre-swinged, and the two arms are required to take the shoulder joint as the axis, relax and swing back and forth, and coordinate with the lower limbs. It can be a straight-leg swing arm, a leg flexion and extension swing arm, a flexion leg swing arm, and a forward and backward flexion body swing arm.

2. Kicking the ground requires fast swinging and braking and fast pedaling. The hip, knee and ankle joints are straightened, and when jumping, the center of gravity is moved forward, placed on the forefoot, the upper body is leaned forward, and the arms are quickly swinged out from the back of the body to the front and upward, and the ground is quickly pushed to complete the jump. At this time, the body has been fully extended, and the teaching method adopts jumping up, jumping forward, listening to the signal muscles contracting sharply once and then quickly relaxing, deep jumping, standing long jump, etc.

3. Take off, require the thighs to be close to the body, lift the thighs up the body after jumping, swing the arms from front to back, and tighten the body. Adopt bending leg jump, jumping on the spot with both feet on the spot 80-100cm high jump box, jumping basket frame, standing long jump and other teaching.

4. Landing, the center of gravity is required to be low, before the calf, and the landing technology should be prepared before landing. At this time, the body should be tight, the angle between the upper and lower legs should be greater than 90 degrees, and the heels should land on the ground first and then quickly squat to cushion, and the arms should swing forward.

Introduction to Standing Long Jump:

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. In 2014, the National Student Physical Health Standards stipulate that the standing long jump is a compulsory item in the annual physical fitness test of junior high school, high school and university, and has also become one of the important factors to measure the physical fitness of students.

According to the plan of the Ministry of Education, all test items such as the standing long jump should be fully popularized with intelligent instruments, and equipped with data management software to provide exercise prescriptions. There is no restriction on where an athlete can stand with both feet during the competition. When jumping, only allowed to leave the ground once, such as the feet off the ground do not jump, after falling and then jump, that is, two consecutive off the ground, to make a failed attempt to jump, often used in track and field training.

Do more strength exercises for the lower limbs, such as frog jumps, weight-bearing (lightweight) half-squat jumps.

The key is to master the skills and train diligently.

Tips for Standing Long Jump:

1. Prepare for the posture. Preparing for posture is an important part of improving distance. Stand behind the starting line, look ahead, keep your eyes slightly in front of the landing point, your arms naturally droop, take a deep breath, and your body center of gravity is slightly higher; It's important to have a strong belief that you will be able to jump to your intended goal, such as making a mark 2 or 3 centimeters before landing each time and asking yourself to jump as far as possible.

Second, the take-off stage. The take-off stage can be divided into two parts: pre-swing and kicking. In the pre-swing stage, the arms swing naturally, the body leans forward slightly, the forefoot touches the ground, and the center of gravity of the body is slightly higher, so that the body can be adjusted to the best state before kicking the ground.

The kicking stage requires that after the body is adjusted to the best condition, the feet are quickly pushed on the ground, and the arms swing forward and upwards vigorously to bring the body forward and upward.

3. Vacant stage. The key to the take-off stage is to open the body and arch the back, that is, the arms are raised, the abdomen is straightened, and the legs are pushed back, so that the body can fly farthest in the air.

Fourth, the landing buffer. After the body is crossed by the highest point, the arms are folded, stretched forward, the abdomen is tightened, the legs are stretched forward, the heels touch the ground first, the transition to the forefoot, and the forward walk away from the landing point to complete the standing long jump.